Explosive power is particularly important for each and every one of us. It is not only evident during physical activities but also in our daily lives. Explosive power is especially crucial, particularly the explosive power in our arms. However, there are times when we may find that the explosive power in our arms is not as good as we'd like, which requires us to engage in specific exercises. Below, let's explore how to enhance the explosive power in our arms.
(1) Chest Expansion Exercise: Stand with feet shoulder-width apart, holding dumbbells in front of your chest with straight arms. Perform chest expansion movements, inhaling through the nose as you expand your chest (hands apart) and exhaling through the nose as you return to the starting position. Perform 20 repetitions per set for 3 sets. You can adjust according to your ability. Benefits: Develops the strength of the pectoralis major muscles, while also benefiting the deltoids and latissimus dorsi.
(2) Forearm Curl Exercise: Sit upright on a bench, holding a dumbbell in one hand with your elbow resting on your knee. Place the other hand on the elbow crease, pressing it against your knee. Then, perform forearm curls with the dumbbell, inhaling as you curl and exhaling as you extend. Perform 30 repetitions per set for 3 sets. You can adjust according to your ability. Benefits: Develops forearm muscle strength, while also improving grip strength and upper arm strength.
(3) Bent-Over Lateral Raise: Lean forward approximately 90 degrees, holding dumbbells at your sides at shoulder height in a straight line. Then return to the starting position with the dumbbells pointing towards the ground. Inhale as you raise the dumbbells and exhale as you lower them. Perform 20 repetitions per set for 3 sets. You can adjust according to your ability. Benefits: Develops back muscles, among others.
(4) Weighted Sit-Ups: Hold dumbbells behind your head while lying flat on a bench. Perform sit-ups, exhaling quickly as you sit up and inhaling slowly as you lie back down. Perform 30 repetitions per set for 3 sets. You can adjust according to your ability. Benefits: Develops abdominal and lower back strength.
(5) Weighted Squats: Hold dumbbells at shoulder level and perform squats. Inhale as you squat, bringing the dumbbells back to your shoulders, and exhale as you rise, extending your arms straight up with the dumbbells. Perform 30 repetitions per set for 3 sets. You can adjust according to your ability. Benefits: Develops overall body strength.
These are the methods for enhancing explosive power in your arms. In your daily routine, you can choose exercises based on your physical condition. There are numerous activities in daily life that can help improve arm explosive power. However, regardless of the type of exercise, it requires consistent practice over time to see results.
