In some of our sports, explosive force is a necessary factor in our sports, such as sprinting, jumping in an instant, lifting weight upwards and so on. And it also has a lot to do with our daily life, such as holding children or carrying things. , it will be used.
How to enhance the basic explosive power?
There is only one simple sentence to answer this question. There is no shortcut. Is to strengthen exercise in the long-term exercise. The following small series recommends three different exercise methods to friends, hoping to bring help to friends.
The first exercise method: fitness ball training method
Action-a solid ball hitting practice
Standing posture, the distance between your feet is slightly wider than your shoulders, with your hands holding a solid ball on your chest and your palms facing each other. Tighten the core muscles, lift the fitness ball to the top of your head with your arms, improve your whole body muscle strength, and instantly smash the fitness ball to the ground. Then repeat the action. The training intensity is suggested to be divided into 3 groups, 6-8 times in each group, and rest between groups 1 minute. During the whole exercise, keep your body stable, tighten your core muscles and recruit more muscles to participate.
Action 2: Push the fitness ball to your chest while sitting.
Adjust the height of the inclined stool, keep an included angle of 45 degrees with the ground, put your feet flat on the ground, all your feet touch the ground, your hips are higher than the chair surface, and bend your arms and elbows to hold the ball in your chest with your palms facing each other.
When exercising, tighten the core muscles, straighten the elbow joint and push the solid ball forward to the farthest horizontal distance. Then restore, repeat the action and continue. The training intensity is 3 groups, each group does 6-8 exercises, and the rest between groups is 1 min. During the whole exercise, the body can't leave the back of the chair, and use the strength of arms and muscles to make the medicine ball move.
Action 3: The body rotates and throws a solid ball.
Stand by the wall, put the fitness ball on the left hip joint, bend your arms and hold the fitness ball close to your torso, with your legs slightly bent and your feet on the ground.
During exercise, the center of gravity shifts to the right leg, and the toes of the left leg touch the ground. At the same time, turn your body to the right, straighten your arms and throw the fitness ball at the wall, rotate your hip and shoulders so that your body faces the wall.
Then restore, resume the action and repeat the exercise. The training intensity is 3 groups, each group does 6-8 exercises, and the rest between groups is 1 min. During the whole movement, keep your body stable, and use the rotation of your hips and shoulders to drive your arms to throw fitness balls.
The second exercise method: exercise explosiveness by hand.
Action 1 high-five push-ups
The body is in a standard push-up posture, keeping the back straight, the spine in a neutral position, legs straight and feet together, arms straight under the shoulders, palms down and fingertips forward.
Tighten the core, and the body falls. At the lowest point, the body straightens its arms up instantly, so that the body is suspended and high-fived, and the feet and toes support the ground and remain unchanged. Then land, bend your elbows and do push-ups and repeat the action. During the whole movement, keep your body stable and be careful not to lock your elbow.
Action 2 Split-leg Jump
Legs lunge to ensure that the front legs, thighs and calves are perpendicular to each other, the toes point straight ahead, the included angle between the knees of the rear legs is 90 degrees, and the thighs are perpendicular to the ground. Tighten the core, make the separated legs jump up, and swing the arms up to help the body jump up. When both feet touch the ground, make sure that the knee joint and hip joint are slightly bent to reduce the impact force of lower limb joints and avoid injury. The training intensity is divided into three groups, each group does 6-8 times, and the rest between groups is 1 minute. During the whole movement, make sure that the body is upright when jumping, and make sure that the hip joint and knee joint are not bent.
In the above two training modes, you can selectively exercise your main muscles, and within one month, your explosive power will be obviously improved.