Explosive training or explosive workout is a term that is increasingly popular nowadays. In this training approach, you combine both strength and speed. The main goal is to increase your power output rapidly. The pro-athletes highly favor this as they often need a burst of energy for a shorter span of time. Remember Usain Bolt bursting out from the starting block like a speeding bullet or Cristiano Ronaldo jumping up in the air to an incredible height of 2.56 meters with 1.5 seconds of airtime? In the pro-sports arena, they are the epitome of what explosive training can do for you.
An explosive training may sound cool to the ear or boost the ego. When successful, you may end up looking like the sportstars who made a great career in the Hollywood even. However, a proper way of training is the only way to achieve it. Yes, genetics plays a part in it to some extent, but that is not everything. The neurophysiology plays a major role too. You can unlock it with some basic workouts actually. all you need are just a few dumbbells and you can turn the simple dumbbell exercises to explosive training.
Selecting the dumbbell for an explosive training
Dumbbells come in various weights and sizes. This is why you can easily choose them, irrespective of your age. You can try a few and find out which one you can move fast, for both speed and strength. The explosive movements can increase your strength and stamina both.
When selecting a dumbbell, pick the one which offers some challenge to you. Although, do not take the one where you have to overwork and lose speed. The goal is to develop power and improve your athletic ability. So, plan accordingly and pick the one that can offer you both speed and stamina.
Steps for using dumbbell exercises to explosive training
Here are some basic steps you can follow to a explosive training with dumbbells. You can always consult with a professional trainer online or offline for a better understanding, or if you face any trouble with this.
Basic dumbbell warm-up:
This is a must when you are targeting explosive training with dumbbells so that the body is properly stretched and you do not hurt the muscles. After all, you do not want to stay on you back when you are planning to jump high, do you?
- Side raises. Straight arm, lateral raises. 10 reps and stop. Each time, try and touch the dumbbells over the head.
- Bent forward, keep your upper body at 45 degrees to ground. Raise your hands to the parallel of ground, pull in, push out and drop.
- Keep your hands up, with elbows touching and dumbells pressed together. Open them, touch them above the head, and return to start position.
- Stretch your legs sideways. Bend and touch your right foot with the dumbbell on the left hand.
Overhead triceps extension with dumbbells
Highly efficient in toning the upper body as well as the triceps and back muscles. Also, the overhead triceps extension has a positive effect on the biceps and the forearm for a complete arm workout.
- Stand straight with your feet apart at shoulder length. Grab the dumbbells with both hands and hold it over with extended arms.
- Keeping the upper arms stationary, lower the weight behind the head so that the forearms touch the biceps.
- After one second, return to the original position with a jerk.
- Repeat the set 5 to 10 times. Use a supporting brace if you have an injury-prone cuff.
Bench press with dumbbells:
Builds all muscles in the pectroal region, as well as tones the biceps, triceps along with forearm muscles.
- Lie down on a flat bench, and take the dumbbells on both hands, keeping them at 90 degrees to the floor.
- Gradually lower the dumbbells, and bring them to inches above your chest
- Pause for a second and return to initial position.
With a proper form, this is really beneficial, but if you do not take proper back support, it may hurt your muscles severely.