How to improve coordination and explosive power

Everyone must first understand the role of thighs and calves in bouncing. Generally speaking, people with strong thighs can jump high, and people with strong calves can bounce fast. There are two main ways to train thigh strength: weight-bearing squats and half squats. If you want to practice explosive power, then according to my personal and coach's suggestions, focus on half squats. As for the weight of the weight, it is also very particular. According to the Wade training method, it is recommended to use the pyramid training method to deeply stimulate the muscles. You only need to do 6 sets of half squats every day. First, you need to measure yourself under the premise of someone protecting you. What is the maximum weight of the exercise? Then use 60% of the maximum weight for the first group to warm up. Generally speaking, 15 to 20 reps are good, not too many. Then in the following groups, increase the intensity by 10% of the weight in each group. , do it to failure in each group (the so-called failure means to do it until you can’t move anymore. Many beginners stop when they feel the soreness of their leg muscles. This is not enough. You must do it to complete failure. Until you can't complete the next movement) Generally speaking, you should do 8 to 12 half squats in each group. If you feel that you still have the strength to complete the next movement after doing 12, it means that you are not carrying enough weight, and you can consider adding weight. In the last few groups, you may not have the strength to complete the basic number of 8 movements in each group, so don't stop after you finish doing it. Do squats immediately until you are exhausted. After training for a period of time, you will find that your jumping ability and explosive power will make a qualitative leap. Note: Beginners must point their toes forward when doing weight-bearing half squats. The knees cannot be stretched outward or bent inwards. In order to improve the strength of each muscle group during later training, the toes can be spread out into a figure eight or bent inward. Thigh training cannot be done every day. It is recommended to practice once every three days. Later, it can be increased to once every two days. If you feel that your legs are shaking uncontrollably after the exercise, congratulations, your training today was successful. Calf: The calf is a small muscle group and can be trained every day. It is also mainly weight-bearing. However, the muscles of the calf are not easy to be congested. It requires multiple sets and multiple times of training. The weight-bearing method during training is also the same as that of the thigh. 1. Do heel raise training with weights. Try to do 20-25 in each group. Only in this way can the calf muscles be fully congested. In the early stage of calf training, keep your feet parallel to fully stimulate the muscles. Pay attention to a short pause at the highest point of the calf raise. When the muscles have a certain foundation, in addition to the training method of parallel feet, you can also add the training method of feet inside and outside to stimulate the calf muscles 2. Test. Diet: Muscle growth requires a large amount of protein. Therefore, it is also essential to strengthen nutrition during training. It is recommended to use more than 6 eggs every day. If you also perform strength training in other areas, it is recommended that you also increase your protein intake. The portion of staple food must also be increased. Carbohydrates are the source of your physical strength and the guarantee for completing your training. Finally: In addition to improving muscle strength, it is recommended that you go home and stretch your ligaments. Strong ligaments correspond to super explosive power. If you don't pay attention to training your ligaments, you can easily injure yourself because of your gradually increasing strength. ． I wish you success..

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