1. Heavy weight and low frequency (1 to 4 times) mainly increase muscle strength and physical strength, which is what we call strength, including muscle explosiveness. This method of exercising muscles is aimed at the large muscle groups in the legs.
2. Moderate weight and frequency (6 to 12 times) is mainly to increase muscle circumference, which can also be said to increase muscle mass.
3. Lightweight UHF (more than 30 times) is mainly to improve muscle mass and consume local fat.
Exercise to improve the explosive power of legs;
1. Running: Running will make your muscles strong, especially the calf muscles. Regular running will gradually make the calf muscles harder and harder, and finally enhance the explosive force.
2. Taekwondo: As we all know, Taekwondo has extremely strict requirements for leg muscles. Whether defending, attacking, or even maintaining a central standing posture, these are inseparable from the support of leg muscles. Therefore, practicing Taekwondo regularly is of great benefit to the improvement of leg explosive force.
3. Skipping rope: If you want to improve the explosive power of your legs, you should always make your legs explosive. When skipping rope, you should have strong strength every time you take off, and only when it breaks out instantly can you achieve better results. The cadence of the rhythm will make the leg muscles full of vitality, so it is not difficult to improve the explosive force.
4. Squat: Under normal circumstances, people with amazing leg power are always better at carrying loads than others. You can choose squat to improve your weight-bearing ability during training. In order to achieve remarkable results, you can add some weight to yourself appropriately. If you persist for a long time, the strength of your legs will develop qualitatively.
5. Riding a bike: When riding a bike, most of the strength comes from the legs. When training, if you want to improve the explosive power of your legs, you can't practice slowly. Most like a professional athlete, you can do a long-distance sprint training or a long-distance marathon, which will get twice the result with half the effort.
6. Playing football: Playing football is very skillful. A good position or a good starting angle will determine the outcome of a game. Playing football often will make your legs get full exercise in all directions and parts, and the leg muscles will be greatly strengthened after a long time.