How to quickly improve explosive power?

Explosive power is also a form of muscle combination and reaction. Normally, many of us do not have strong explosive power. Generally, explosive power is mainly related to congenital reasons, but acquired training is also very important. If we do not have good explosive power, we can improve it through daily exercise, which is also an acquired remedy. So, how to quickly improve explosive power? Let’s take a look.

1. Understand how to exert efforts in many aspects

People who have not received professional training, or have not really trained hard, tend to pay too much attention to exerting force in one direction during the practice of exerting force, and lack the ability to discover the direction of the force. Training different local muscle combinations in different directions can exercise rarely used muscles and improve coordination at the same time. Therefore, different coordination abilities can be enhanced in different movements. With better coordination abilities, explosive power will also be stronger. The practice method is very simple. Just punch differently in different directions and angles, such as hooks, sweeps and swings. When the movement in one direction is tired, change the angle and continue practicing, so that the local muscles can enjoy the practice in different directions. Finally, you should pay attention to massage maintenance. Just push yourself to the limit and don't overdo it.

2. Understand the limit of your limbs’ toughness

Let me illustrate with an example: chest expansion elbow strike. Everyone's shoulder blade expansion ability is different. You can experience it first by directly expanding your chest to the limit of the movement (the speed of chest expansion movement is relatively slow), and then experience the force and chest expansion limit of the elbow strike at the imaginary enemy behind you (generally, if you cannot reach the limit of slow chest expansion, you will retract it). This example shows that muscle movements that are close to their limits will slow down. The muscles will protect themselves, fearing injuries from exceeding their limits, and will retract themselves prematurely, which will result in incomplete force. Only by constantly letting the muscles recognize their own resilience can they fully release their full strength. This requires experiential practice in limb flexibility, and can be gradually improved through acceleration exercises in reciprocating motion.

3. Control your breathing rate

This is a little more elaboration, but it is the basis for ensuring that the muscles are adequately supplied with blood and nutrients. Mastering your breathing can increase the frequency of your explosive power and the speed at which your strength accumulates. It prevents you from overdrawing your strength, and it allows you to maintain your concentration, better coordinate your strength, and unleash it perfectly. Generally, inhaling is to accumulate strength, and exhaling is to exert strength. Inhalation should be slow and steady, while exhalation should be quick and leisurely (leisurely means that even after you have finished exhaling, you should not rush to take the next inhalation, but relax a little before breathing again). This requires developing the habit of abdominal breathing and experiencing it carefully.

4. Cultivation and application of muscle strength

Explosive power comes from muscle strength. Without strong strength, there will be no explosive power. Even if you concentrate your energy and attack suddenly, the muscles may be overloaded and injured. Take the uppercut as an example: try to use only your upper arm to drive the force speed of your forearm, and then try twisting your waist to drive your upper arm to punch, you will find different speeds, then try from the foot to the hip, after stabilizing the foundation, quickly generate force from the waist, you will find a higher level.

Through the above introduction, we now know how to quickly improve explosive power. This is also a training method in normal times. It can be carried out selectively according to your physical condition, especially in a targeted manner. In addition, you should also pay attention to your reaction ability in normal times, which is also related to the improvement of explosive power.