< strong>Explosive power training: T-bar lunge jump

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 p>

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, and when your nervous system becomes sharper, your strength and explosiveness and muscles will be improved!

And today I want to introduce to you a great explosive training movement: T-bar bow Step Jump

As shown in the picture: Use the T bar to perform a lunge jump!

This is a very good action. Many rugby and basketball players in foreign countries will use this action to train their explosive power.

However, the requirements and difficulty of the action will be high, and you need to have good skills first. Muscle strength and movement skills

The following is the action process:

1. The starting position is the same as the lunge squat with one leg: load some weight, stand in a lunge, hold one end of the barbell with both hands, and keep the spine stable and neutral , the torso is tight!

2. Then bend your hips and knees and squat down to half of the position, so that one of your legs is full of tension

3. Then use the elasticity stored in the pre-stretched muscles With potential energy, start to jump upward quickly (three joints stretch upward at the same time, breaking through the ground like a rocket to complete the jump)

4. Land quickly in the final pose, and squat down to cushion the pressure, and return to the starting position!

Notes on movements:

1. The landing should be soft and quiet. This shows that we actively use muscles to absorb pressure, rather than ligaments and passive Joint structure to bear the pressure! It is recommended that the forefoot lands first and then passes over to the heel. This position is conducive to cushioning pressure, absorbing pressure and releasing it!

2. Don’t buckle your knees in, and keep your knees in the same direction as your toes!

3. Don’t jump too high, hold the barbell firmly as if it is part of your body, keep your spine stable and neutral at all times, and don’t flex or extend!

Final tip: This is a great action, but it is not suitable for beginners and people with poor basic skills. The best choice is to do what you can!