怎样提高肌肉的爆发力

Muscle fitness training some people in order to keep a good figure, some people in order to get big muscles, some people in order to increase the explosive power of the muscle. All of these can show everyone fitness muscle training purposes are not the same, so according to the different fitness purpose, in exercise muscle also should be different. This article will tell you how to improve muscle explosive force, please see below.1就锻练肌肉而言，可以说练肌肉的动作是有限的，比如练胸肌可以做俯卧撑、杠铃卧推、哑铃卧推。

练腿部肌肉可以做深蹲、箭步蹲、器械蹬腿。

练手臂肌肉可以做杠铃弯举、哑铃弯举、凳上反屈伸。

等等这些练习肌肉的动作都可以说是有限的，因此要运用这些有限的练习动作达到不同的健身目标，就需要在练习动作的安排上，以及练习肌肉动作的强度、次数、组数上做不同的安排，才能达到不同的健身目标。

下面就不同的练习负荷和练习次数对肌肉起到的作用一一分析。

1 muscles, can be said to build muscle action is limited, such as practicing chest can do push ups, dumbbell, barbell bench press press. Practice leg muscles can do squats, lunges, instrument kick. Practice the arm muscles can do barbell curl, dumbbell curl, stool counter flexion and extension. These exercises muscle movement can be said to be limited, so we should use these exercises to achieve different fitness goals, you need to practice action arrangement, and make different arrangements exercise muscle action intensity, frequency, number of groups, to reach different fitness goals. Analysis of the one one different exercise load and exercise times on muscle plays a role.2、大重量、低次数（1到4次）主要增长肌肉的力量和体力，也就是我们所说的力气，这里也包括肌肉的爆发力。

这种锻炼肌肉的方法主要针对大肌肉群，比如胸部肌群、腿部肌群、背部肌群。

2, large weight, low frequency (1 to 4) the main growth of muscle strength and physical, which is what we call the effort, which also includes the explosive power of the muscle. This method of exercise muscle mainly for large muscle groups, such as chest muscle, leg muscle, back muscle group.3、中等以上重量、中次数（6到12次）主要增长肌肉的围度，也可以说是增长肌肉块。

这种锻炼肌肉的方法可以针对大肌肉群也可以针对小肌肉群。

3, above the average in weight, number (6 to 12) is surrounded degree major muscle growth, but also can be said to be increase muscle mass. This method can exercise the muscles in the large muscle groups can also view the small muscle group.4、中等以下重量、高次数（15到20次）主要锻炼肌肉的线条以及提高肌肉的弹性。

这种锻炼肌肉的方法主要针对小肌肉群，比如三角肌、肱二头肌、肱三头肌等。

4, below the average weight, high frequency (15 to 20) the main exercise muscles and improve muscle elasticity. This method of muscle exercise aimed at small muscle groups, such as the deltoid, biceps, triceps.5、轻重量、超高次数（30次以上）主要是提高肌肉的质量以及消耗局部的脂肪。

这种锻炼肌肉的方法更多的是适合女生塑形和减肥。

5, light weight, ultra high frequency (above 30 times) is mainly to increase muscle mass and local fat consumption. This method of exercise muscle is more suitable for girls shaping and slimming.6通过以上4点我们可以知道不同的练习负荷、不同的练习次数，以及针对不同肌肉群所起到的作用，可以让我们清晰地明白要想提高肌肉的爆发力，应该选择大重量、低次数的锻炼方法来提高肌肉的爆发力。

6 by more than 4 points we can know the exercise load, different at different times, as well as the role played by different muscle groups, so that we can clearly understand that in order to improve the explosive power of the muscle, / exercise should choose a large weight, low frequency to improve muscle explosive force.7下面就列举提高腿部肌肉爆发力的训练方法和动作，采用的练习动作主要用杠铃深蹲或史密斯架深蹲，因为这个动作比较容易进行大重量的负荷。

7 here are the training method and action to improve leg muscle explosive force, the exercises with a barbell squat rack or Smith squat, / because this is easier to carry heavy loads.8动作准备：练习者两脚开立略宽于肩，挺胸收紧腰腹部，将杠铃放于颈后斜方肌上，然后双手抓住杠铃的对称点，以保持杠铃的平衡。

8 action preparation: Practitioners bipod is opened slightly wider than the shoulder, chest tighten the waist and abdomen, the barbell on the trapezius neck, then grasp the point symmetry of the barbell, in order to maintain the balance of the barbell.9动作过程：练习者缓慢下蹲至大腿和小腿成90度角，稍微停顿，然后用大腿的爆发力瞬间发力回到起始位置，再次重复，保证在大重量负荷下做1到4次。

9 process: practice slowly squat until thighs and legs into a 90 degree angle, pause, and then use the thigh explosive force moment arm back to starting position, repeat, guarantee to do 1 to 4 times in the heavy load.10动作要求：提高腿部肌肉的爆发力，需要采用大负荷的重量，也就是自身最大重量的80%以上。

其次要求练习者做大重量的杠铃深蹲4到6组，每组做1到4个。

最后要求在做大重量杠铃深蹲时最好有同伴做辅助，因为大重量深蹲还是有一定的危险。

The 10 movement: improve leg muscle explosive force, the need for a large load weight, also is the maximum weight of more than 80%. Then asked the practitioners and the weight of the barbell squat 4 to 6 groups, each group of 1 to 4. / The last requirement in thebigger weight barbell squat when the best companion as auxiliary, because of the large weight squats or have a certain risk.11好了，关于怎样提高肌肉的爆发力只需要练习者铭记“大重量、低次数”的练习方法即可。

这种训练方法一般适用于篮球运动员、短跑运动员、跳远运动员、跳高运动员等提高腿部的爆发力和弹跳力等。