< strong>Explosive training: Hexagonal barbell squat jump!
Explosive power is a very important sports element on the sports field. Basketball, football, rugby and weightlifters all have it. Known for its powerful explosive power
In fact, not only athletes, but ordinary fitness enthusiasts also need explosive power!
Through explosive strength training, you can improve the sensitivity of the nervous system, increase the recruitment of motor units, and better coordinate muscle work,
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In the short term, power exercises activate high-threshold motor units that recruit more muscles during training. This means you can lift more weight and gain more muscle.
In the long term, stimulating the nervous system results in better motor unit recruitment. You will become more effortless. When your nervous system becomes sharper, your power and explosive power will be improved!
Today I want to introduce to you an explosive training movement: hexagonal barbell squat jump
Use a hexagonal barbell (ring-shaped Barbell) is a great action to perform squat jumps: Compared with shoulder resistance against a barbell, weightlifting explosive training is slightly simpler and easier to learn. Many foreign rugby and basketball players will use this action to train explosive force
< p>However, before conducting explosive training, you need to have good muscle strength and squatting skills, and you must also master basic squatting and jumping skills!
The following is the action process ：
1. The starting position is standing: stand with your legs shoulder-width apart, and then slowly Slowly bend your hips and knees to squat down, grab the barbell, keep your spine stable and neutral, and your torso tight! Let your whole body be full of tension
2. Then slowly bend your hips and knees to squat down to 1/2 of the depth Squatting position, let your whole body be full of tension
3. Then start by using the elastic potential energy stored in the pre-stretched muscles. Quick squat jump upwards (using stretch reflex, three joints extend upward at the same time, breaking through the ground like a rocket rising to complete the take-off)
4 .Land down quickly in the final pose, cushion the pressure in a deep squat position, and return to the starting position!
Notes on actions:
1. When landing, it should be soft and quiet. This shows that we actively use muscles to absorb pressure, rather than ligaments and passive joint structures to bear the pressure! It is recommended that the forefoot lands first and then transitions to the heel. This position is conducive to buffering the pressure. Absorb the pressure and release it!
2. Do not buckle your knees inward, and keep your knees in the same direction as your toes
3. Don’t jump too high, keep your spine stable and neutral at all times, and don’t flex or stretch!
Final tip: This is a great action. For people with a certain training foundation, it is highly recommended to include it in the training schedule to help you develop explosive power and muscle strength! If you don’t have a hexagonal bar, you can choose two heavy enough barbell plates!