Bounce force and explosive power are inseparable from the rapid contraction of leg muscles. This is the instantaneous explosive power. It not only reflects the speed of movement, but also has the power to do a strong job. The bounce movement is a composite movement of multiple joints such as hips, knees, and condyles. It requires the coordination and cooperation of these muscle groups. The following is to improve the bounce and explosive power through relevant movements and muscle strength training methods.
Training to improve jumping strength
Through routine jumping movement training, it helps to control the jumping movements. Exercise more is beneficial to improving jumping ability and proficiency.
skipping rope
long-term skipping rope training to improve the continuous bounce ability of the legs and the coordination of movements.
jumps alternately with both feet
jumps alternately with double casters to improve jumping physical fitness and agility.
Feight Long-length jump
Long-length jump with your feet upward to enhance your ability to jump height. More jumps can make you feel more at ease.
Jump in place with one foot
Jump in place with one foot to improve stronger explosive power and the ability of muscles to contract quickly.
standing long jump
regular standing long jump exercises can enhance the jump span skills.
frog jumping
Put your hands behind or behind your head, stand in squats, keep your torso upright, and your head facing forward. Continuously jump forward with your feet to exercise your hips and legs to quickly respond.
Jumping the steps
stand on the ground, facing the stairs, then bend your knees and accumulate strength. You can jump up the steps with one leg, which is a very significant action to exercise the bounce force.
Training to improve explosive power
Explosion power depends on absolute strength and rapid displacement to respond, so you can mainly take action training measures to enhance legs and core strength.
Barbell Squat
Exercise with regular barbell weight-bearing squat movements. Pay attention to your waist being straightened, and squats should not be too deep. Stand quickly to strengthen the strength of the quadriceps and gluteus maximus.
DumbbellsStep squat
Handling dumbbells with both hands to perform lunges, pay attention to the vertical state of the front calf and the ground, and straighten the upper body and place the center of gravity on the front legs, which can fully extend the quadriceps, and also exercise the gluteus maximus and hamstring well.
barbell hip rush
tilt your body and rest your shoulders on the training bench, support your feet, place the barbell in the lower abdomen, and repeatedly stand up to do the heavy-bearing impulse; rise faster, stop for 1 to 2 seconds to the top, and fall slower, mainly practice erector spinal muscle , gluteal maximus and core strength, which is also the key movement to exercise the explosive power of the whole body.
Straight leg deadlift
Straight leg deadlift mainly exercises the thigh hamstring muscles, gluteal maximus, lower back and core strength, which is conducive to the stability of the lower limb muscle groups and can help the bounce upward force (the waist and back are straight in the direction of straightening).
DumbbellsHelli
Standing posture, hold the dumbbell in both hands and droop on both sides of the body, the upper body is straightened, and the knee joints are slightly bent; then before stepping on the soles of the feet, the calf contracts and exerting force, quickly tiptoe up, tiptoe to the highest point and then descend to restore. This repeatedly can strengthen the strength of the calf intestinal muscle, soleus muscle and Achilles tendon, which is also a key move to exercise the explosive power of the legs.
Dumbbell squat jump
Hold dumbbells on both sides of the body, and perform rapid bounce movements in a half-squat style. The weight of the dumbbell can be adjusted lighter, which can meet the fast squat jumping of the legs.
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-