What Is Bursting Strength?

Explosive force refers to moving the device (or the human body) as far as possible in the shortest time. As the name suggests. This force is like a gunpowder explosion, which can burst into a huge amount of energy in an instant. The explosive power actually refers to the physical fitness of a human body combining the ability of coordination between different muscles, strength and speed. ^[1]

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There are three types of explosive power:

1. High power: Movement within 30 seconds.

Second, middle power (middle power): 30 seconds to 5 minutes of movement.

Third, low power (lower power): that is, 5 to 15 minutes of exercise.

Based on this distinction,

First, the principle of efficiency: explosive training must try to achieve the maximum training effect with the least manpower, material resources, financial resources and time.

Second, special

(A) Load. Facts show that only when strength training is carried out under a certain weight condition can strength be increased, and the load used in strength training is different, and its effects are different. Therefore, the training is different from person to person, and the load is reasonably arranged.

(2) Excessive recovery. A large amount of energy and materials are consumed during exercise, the exercise stops, and catabolism takes a secondary position, and energy and substance synthesis begins to recover and exceeds the original energy and substance content in the body.

(3) Training interval. Practice has proven that strength training is the best, because strength increases quickly and subsides quickly after stopping training.

(4) Age and gender. The strength training of the same person has different responses at different ages, and the strength values of men and women also vary greatly.

Both men and women, as long as they insist on strength training,

Overview of explosive power

For example, if you want to train your bouncing power, this is also explosive power. I introduce a method again:

Congenital is very important. The most famous vertical jump training program in the United States is expected to improve the vertical jump ability by more than 20 to 30 cm. The exercise process is very hard. The whole process takes 15 weeks.

For each action item, if one action is to be performed in 3 groups, the rest between the groups cannot exceed 2 minutes. If it is completed, you need to do the next item directly, remember not to rest! !!

Powerful Squat Jump

1. At the beginning, squat to a quarter position with your hands in front.

2. Jump up from the ground at least 20 to 25 cm. (If you find it easy, you can jump to 25-30cm). When in the air, keep your hands behind. When landing, complete once.

Next, just repeat the above steps! !! !!

Explosive toes

1. First, find a rung or a book to pad your feet, and then place your toes only on them, with your heels off the ground or on your feet.

2. Toe up

3 Slow down again, complete once, complete with both feet, complete a group.

Explosive step

Find a chair and put one foot up to 90 degrees.

He jumped away as hard as he could, changed his feet in the air, and put them on a chair.

Repeat 2 and put the original jumping foot back on the chair to complete another jump.

Explosive vertical jump

Keep your feet straight, shoulder-width apart, and "lock" your knees ...

Only use your calf to jump, you can only bend your feet, your knees should not bend as much as possible ...

When you get to the ground, take off quickly and complete once ...

This item is difficult, you can use your hand to help take off.

Powerful leg lift

With your upper body straight, raise your legs so that your knees are as close to the abdomen as possible. Alternate your legs.

Running with high leg raises generally requires more than 3 groups per training, with a distance of about 30 to 50 meters. In-situ high leg lifting exercises are generally done in more than 5 groups, each group more than 50 times.

Explosive toes

Raise your toes to the highest point.

Jump quickly with your toes. Jumping must not exceed 1.5 or 2.5 cm. ^[4]

Explosive power other methods

Frog jumping exercises are necessary and can help improve the jumping ability, because after all, this is a way to train strength. In addition, there are other methods.

The first method is the most effective and the most difficult, and it allows you to improve the bounce in a short time. Specific method: Dig a pit, about one meter deep. Tied a 5-pound sandbag on your leg and jumped into the pit. Try to jump out of the pit with a load. After half a month, the pit was dug to a depth of 20 cm, and the load was increased by 2-3 kg. Continue to practice. In this cycle, when the weight can no longer be lifted or jumped out of the pit, the exercise ends here. Lift the load and try again to see how high you can jump.

The second method, the effect is not very obvious, but it is easy to implement. Specific method: tie rubber bands on the ankle and jump in place. Practice for half an hour every day. But I feel that this method is not effective.