Explosive force as the basis of muscle training

A lot of athletes, performing in a variety of sports, pays great attention to training. It is not surprising that endurance, explosive strength, speed, elasticity are incredibly important for the future or the current boxer, athlete, skier, etc. Such trainings should take the lion's share of the athlete's free time, and he must apply certain efforts to the exercises.

Training

Most sports sections try to allocate at least 5 days a week for training. It would be good if the practitioner himself paid time to perform various kinds of simple exercises to maintain and develop the form. Certainly, such activities as the development of explosive strength are not simple, and therefore require close attention from the coach, much depends on the sport, and on what is more important - the muscles of the legs or hands.

It is necessary to systematize all the loads, combine working, heavy training with more simple, unloading. For example, if on Tuesday you had a big load on the leg muscles, then on Wednesday it will be better to make more emphasis on other parts of the body, and lower limbs only to stretch properly. This will allow you to avoid unpleasant consequences that may arise.

Speed Strength

Exercise of explosive force (or speed, as it is called) is of great importance for all athletes, especially those who are engaged in boxing and other fighting sports, track and field athletics, ski races. Speed strength allows you to use the maximum potential of your muscles in the shortest period of time. For example, it can be measured in strength and speed of impact by hand or in the ability to quickly accelerate at distances of up to 300 m. The explosive force used at the maximum is also called ballistic, because the movements of an athlete resemble a projectile fired from a firearm.

What is it like?

This characteristic of muscles should be in the athlete's position at one of the first places. A boxer who gets along well with her, for example, will have far more knockout victories than one with weaker explosive strength. Stamina is also necessary to develop, because otherwise your muscles will very quickly get tired after such high loads and work. Next, consider the main types of training.

Strength of hands

Exercises for explosive strength vary depending on those categories of muscles that you need to develop. If you need the power of your hands, then the training complex will be directed to training this particular group. Any lesson should start with a warm-up, this will allow you to avoid possible damage to ligaments and muscles, injuries that occur if the body is not prepared for the load.

Ideally, if you give it 4 to 10 minutes, especially working out those parts of the body that you train. If you have the opportunity to attend the gym, then focus on the training with the bar, namely - bench press. Do not increase the load immediately, it is better to take a weight that you can lift 5 times, and then increase this figure by 1. After you can press this bar 10 times, you can increase the load and start again with 5 lifts. The most useful exercise is the bench bench press, as well as lifting the bar from the floor (or so-called stanovaya). It is necessary to do 3-5 approaches with a break from 30-60 seconds.

Exercises without a bar

The explosive power of the hands can also be trained using a dumbbell. A good weight to start with is 5 kg. Spread your legs to the width of your shoulders, take the dumbbell in one arm, bend it at the elbow and pull the forearm along the torso in the direction in the head. Thus, the projectile will be on your shoulder.

Then, bending your knees slightly, push the dumbbell forward, while flexing your legs. Repeat this is from 5 to 10 times, then follows a 30-second break and again the repetition. You need to complete up to 5 approaches, if you are doing it for the first time - at least twice.

Also, the explosive force is also amenable to training with the help of a routine bench press from the floor. There are 2 basic exercises - "grasshopper" and press with claps. To perform the first, it is necessary to focus on the hands not in the area of the shoulders, but parallel to the pelvis, squeezing the palms of the fists. Quickly perform such a press 5 times, then take a break of 15 seconds and 2 more of these approaches. Increase the load by 1 push-up for each approach. The press with cotton does not need a special explanation.

Exercises on leg muscles

Legs train is a little more difficult in terms of speed, but faster to manage to increase endurance. One of the best exercises is squatting with a further jumping of 10-15 cm. The explosive power of legs during this exercise every day for 10-15 times with 2 approaches will grow significantly.

Plyometrics is also quite popular. Find a small elevation, it can be a hard-facing chair, sofa, step or special sports tools. Stand in front of them, and then start jumping on the obstacle and then jump back. Repetition is the best thing that we can do, and therefore it is necessary to do this 20 to 30 times, while not particularly overstating the speed, because you can lose your balance. Do not increase the quantitative load within one exercise, it is better to increase the number of approaches every 1-2 weeks. Do not forget about the use of stairs, running up the stairs perfectly trains the explosive power of your legs, try to run at maximum speed, but without missing a step.