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07/08/2017

Increasing the explosive power from your body


Many bodybuilders maintain that lifting more weights with less repetition has little effect on muscle growth. And if you do not include explosive movements in each of your exercises, then you are not using the exercises effectively.

There are several principles that can be executed by bodybuilding. That is by improving flexibility, raising the power output (some done per unit at a time), as well as improving the rate of business development or how quickly it can be done.

Movement of the poer lifting movement is risky if done by beginners, use medium light loads that allow you to lift the load from the floor directly above the chest or head, some movement using momentum and indeed explosive aims to increase your strength.
1. OVERHEAD SQUAT

Perform this movement by using a bell with a wide handle. Your grip should be as wide as possible until both your Hands really stretch out. Position the bar over the head with the correct grip. Go slowly down to the squatting position, press with your thighs and pelvis to get back to its original position. It does not change even though it keeps moving. Keep your chest forward forward and do not bend down on any explosive movements while standing. 3 sets of 10-12 reps

Damas-overheadsquat
2. POWER SNATCH

Position the hand on the barbell with the same width when the foot oveheadsquat is placed slightly as possible with the sole of the foot opening out in the squat position. Rotate your elbows and gently arch your wrist under the bar. Lift the bar and then quickly turn your wrist and lift the barbell upward to the explosive movement. Hold it briefly then lower slowly controlled to the starting position. No need to place the barbell on the floor, repeat it again. Keep your lower back straight and look ahead. 3 sets of 10-12 reps

Damas-power1
3. PUSH PRESS

Hold the bar above your collarbone, hold the bar with the palm position facing upwards. Keep your hand width as wide as your shoulder or slightly wider. Lower the hips up to half-seated position, without having to move the bar. Then change direction quickly using the strength of the legs and hips. As the bar passes over the head, push the bar with your hand until your elbows become straight and locked. Hold up to 2 counts, lower the bar in the starting position, count, lower the bar back to the starting position, while flexing your knee as you descend. 3 sets of 10-12 reps


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Damas-push-press
4. POWER CLEAN

Power Clean starts from the bottom (floor), while the hang clean from the middle, place your hands on the bar as wide as your pelvis and shoulders. Put your feet as close as possible to form squats. Rotate your elbows and gently arch your wrists down the bar. In the starting position the bar is above the floor. Move your strength in the middle of your leg as you can, making sure that the shoulders are in front of the bar. While jerking, keep the bar close to your body all the time. When you straighten your body, you must rotate quickly and wrists under the bar. Lower your pelvis when you put your shoulder-width bar. Followed by drag and rotate your elbows until the bar rests on the front shoulder, slowly stand down and place the bar back in its original position. 3 sets of 10-12 reps

Damas-power-clean
5. JUMP SQUAT

Use the same handle width while in the overhead squat, hold the bar and positioned behind your head. Hold hands shoulder-width or more and half squat down. When you reach the bottom position, jump with the load as high as you can. You need to pull the load down to ensure that it is unchanged and prevent the load from falling. After a jump, you'll land on your feet, so make sure to flex your knees so as to reduce the pressure on your joint muscles. Take a little time between repetitions to stabilize yourself and restore your balance. Repeat 3 repetitions. 3 sets of reps as much as possible, then break 2 minutes between sets.

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