Strength and explosiveness can be trained separately, which sounds a bit unreliable. But science proved that he was right. In the fitness book "The Fitness of Prisoners", Paul Wade found that some exercise methods can increase explosive power without spending too much time exercising after observing prisons for ten years. Explosive power is not power, and it is not synonymous with power. You can simply imagine that some professional players, one meter away, will soon push out the candles through their palms. This is the explosive force, the arm does not need too much strength, just rely on yourself, no load, you can complete it!
Exercise explosiveness, and the movements don't need to be too difficult. Today, I will briefly introduce three tricks: one is jumping, the other is push-ups and the third is backflip!
The first move: lift your legs and jump.
Jumping is the most basic exercise of explosive power. Long-term exercise can not only make you more agile, but also break the bottleneck through the promotion of explosive power for some exercises that have encountered bottlenecks in the past. Do this action 20-60 times a minute, exercise for 5 minutes every day, take a short rest for 30 seconds to one minute every minute, and remember to replenish energy in time after fatigue. Long-term exercise can effectively increase your jumping ability. Pay attention to the fact that the hips should not be lower than the knees during exercise, which can effectively reduce knee injuries. When you fall, your toes-soles-heels land in turn.
The second measure: push-ups
The first move can improve your speed and make you start instantly. The second trick, push-ups, is to let the arm send out quickly. Because it is explosive, you can exercise in a standard posture, or just slightly widen your shoulders, and your elbows don't have to be close to your sides. One minute, only do 20-40 minutes, rest 1-2 minutes, and recycle once.
The third measure: backflip (backflip, backflip)
This movement requires strong physical coordination, especially for some people with poor waist and abdomen, who can't even complete a simple lower back. When doing backflips, the strength of your steps is extremely important. Of course, when practicing, novices can touch the ground with their arms and complete the action through the strength of their arms. This action is 5- 10 per minute. Long-term exercise can effectively improve your cardiopulmonary function and waist and abdomen softness. When exercising, it is best to wear the corresponding protective device on the cement board on the soft plastic floor or grass.