< strong>Explosive training: squat press
Explosive power is a very important element of sports on the sports field. Basketball, football, rugby and weightlifters are all famous for their powerful explosive power
In fact, not only athletes, but ordinary fitness enthusiasts also need explosive power!
Through explosive training, you can improve the sensitivity of the nervous system, increase the recruitment of motor units, and better coordinate muscle work.
In the short term, explosive training activates high-threshold motor units. Recruit more muscles during training. This means you can lift more weight and gain more muscle.
In the long run, better motor unit recruitment is obtained after stimulating the nervous system. You will become more effortless. When your nervous system becomes sharp, your strength and explosiveness will be improved.
Olympic weightlifting has always been the best choice for explosive training, but for most For humans, weightlifting movements are quite difficult and difficult to master
Today I want to introduce to you a slightly simpler explosive training :Kettlebell Squat Press!
Combine squats and presses A compound training is a great choice. In our common weight training, the clean and jerk process is actually a process of squats and presses!
CooperationThe force generated by the upward extension of the three joints of the squat is used to complete the shoulder push. It is also a great challenge for the coordination and explosive power of our whole body!
1. First select two suitable kettlebells and use the kettlebell clean action to lift the kettlebells!
2. Correct kettlebell holding posture (pictured): Hold the kettlebell with both hands! Two kettlebells forming a triangle at the top! Ensure correct shoulder blade position and neutral wrist. Hu Ling leaned gently on her upper arm! Feet should be shoulder-width apart or slightly wider than shoulder-width apart.
3. Then start squatting: bend your hips and knees and squat down until your hips are slightly lower than the knee joints and reach deep Without stopping at the bottom of the squat, squat upwards. .
4. When you squat, you should feel an upward force. Following this force of squatting, start pushing up to push the kettlebell to the highest point. This is a quick, explosive movement.
The arms should be straight at the top of the movement, with the kettlebell locked above the head and centered on the shoulder blades! Keep your shoulders stable! At the same time, clamp your buttocks and tighten your abdominal muscles to maintain the stability of your trunk! And keep your ribs down, avoid shrugging your shoulders too much, and tilt your head forward. Avoid body swing
5. Slowly bend your elbows and lower the pot ling! The moment Hu Ling leaned on her shoulders, she followed the downward force of her center of gravity to seamlessly complete the squatting action! Then loop!
Notes
The entire movement must be coherent in order to make the most effective use of the body's coordination and push upwards explosively. It is advisable to practice more before using more forceful movements. Heavy kettlebell.
Keep your core muscles stable and your spine neutral