Explosive training: squat and jump with hexagonal barbell!

Explosive strength training: Hexagonal barbell squat jump!

　　　Explosive strength is a very important sports element in the sports field. Basketball, football, rugby and weightlifters are all famous for their strong explosive power

　　In fact, not only athletes, but also ordinary fitness enthusiasts also need explosive power!

　　Brilling strength training can improve the sensitivity of the nervous system, increase the recruitment of sports units, and better coordinate muscle work.

　　In the short term, explosive power practice activates high-threshold sports units to recruit more muscles. This means that you can help you lift more weight and get more muscles.

　　In the long run, stimulating the nervous system can achieve better After the sports unit is recruited, you will become more labor-saving. When your nervous system becomes sharp, your strength and muscles will be improved!

　　Today I will introduce to you a explosive training action: squat jump with hexagonal barbell

　　Using hexagonal barbell (ring barbell) for squat jump is a very good action: compared to shoulder-resistant barbells, weight-lifting explosive training will be slightly simpler and easier to learn. In many football abroad, basketball players will use this action to train explosive power

　　However, before performing explosive training, you need to first have good muscle strength and squat skills, and you must also master basic squat jump skills!

　The following is the action process:

　　1. The starting position is a standing position: stand with the width of your shoulders, then slowly bend your hips and knees, squat down, grab the barbell, keep your spine stable and neutral, and your torso tight! Let your whole body fill up tension

　　　2. Then slowly bend your hips and knees and squat down, to 1/2 of the squat position, so that your whole body fills up tension

　　　3. Then, through the elastic potential energy saved by the pre-extended muscles, start to squat up and jump up (using the tension reflex, the three joints stretch up at the same time, breaking through the ground like a rocket rising to complete the jump)

　　4. The final style quickly lands, and buffers pressure in the squat position, and return to the starting position!

　　Precautions for movement:

　　　1. It should be soft and quiet when landing, which shows that we actively use our muscles to absorb pressure, rather than ligaments and passive joint structures to bear the pressure! It is recommended that the forefoot fall first and then over to the heels. This position is conducive to cushioning pressure, absorbing pressure and releasing it!

　　2. Do not buckle the knees inwardly, and the knees should always be consistent with the toes!

　　3. Do not jump too high when jumping, keep the spine stable and neutral at all times, and do not flex and stretch!

　　Last tip: This is a very good move. It is very recommended for people with a certain training foundation to arrange 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 bars!