Power exercises focus on developing explosiveness in muscles through quick and forceful movements. They can be divided into upper and lower body exercises, including plyometrics, squats, jumps, and medicine ball throws. These exercises can be strenuous and are best done with a partner or spotter. Medicine ball workouts can also develop core muscles.
Power exercises are performed to develop explosiveness, or the ability to initiate muscles quickly and forcefully. These exercises are generally divided into upper body and lower body exercises, and focus on pushing and quick movements. A medicine ball is commonly used during power exercises, although some exercises can be done without any specialized equipment. Exercises intended to build power are often referred to as plyometrics, and can include pushups, squats, medicine ball throws and twists, and a variety of different types of jumps. These exercises can be quite strenuous, so it’s best to do them with a partner or spotter.
Lower body strength exercises include squats and jumping jacks. The direction of the jump, as well as the sequence and time between jumps can affect the level of power one develops from these exercises. Box jumps, for example, are strenuous movements performed quickly to develop power in the thighs, hips, calves, and leg joints. A box jump is performed by standing at floor height in front of a raised platform that is usually knee height or slightly higher or lower. The person doing the exercise will stand in front of the platform with their feet approximately hip-width apart, and then jump up and forward onto the platform. Once on the platform, he will quickly jump back to the starting position and repeat the move several times.
Other power exercises focus on the upper body. This can be done without specialized equipment. Push-ups, for example, can help build power without the use of any equipment; The exercise can be enhanced by doing clapping pushups, in which a person will push up with their arms hard enough to allow the user to clap their hands together before propping up their upper body weight lowering toward the floor. These are very strenuous exercises that can build power quickly.
Some of the most common power exercises are performed with the medicine ball. This medium to large heavy ball can be thrown, swung, thrown or pushed to help build stronger and more explosive muscles in the chest, arms, shoulders and back. Some medicine ball workouts develop the core muscles of the body that support the spine, which includes the muscles of the stomach, groin, and lower back. By developing your core muscles, your body is more prepared for fast, forceful movements.
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