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How to Work Your Fast-Twitch Muscles

by
author image Tricia Ross
Tricia Ross is a full-time journalist who studied English at the University of California-Los Angeles. She has run a marathon and three half-marathons and has training in sports massage therapy.
How to Work Your Fast-Twitch Muscles
Fast-twitch muscles fire your explosve power. Photo Credit Ting Hoo/Digital Vision/Getty Images

Fast-twitch muscle fibers provide explosive power which can be helpful during sports which require sprinting, jumping and quick reaction times. Fast-twitch muscles can be grown with plyometrics, exercises that force your muscles to stretch before contracting explosively, much like the action of a rubber band. Jump squats are plyometrics that will add power to your legs and buttocks. A clapping pushup will increase the fast-twitch muscle fibers in your chest and arms. The medicine ball throw will build up explosive power in your core, back and arms.

Jump Squats

Step 1

Stand with feet slightly wider apart than your shoulders. Bend your knees to place your body in a squatting position. Thighs should be parallel to the floor. Touch the floor with your fingertips.

Step 2

Jump up as hard as you can with your arms extended above your head. Try to touch the ceiling or an imaginary point in the sky far above your head.

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Step 3

Land on the balls of your feet. Keep your knees soft. Repeat for 3 to 5 sets of 12 repetitions.

Clapping Pushups

Step 1

Lie face-down on the floor with your legs straight and toes together. Place your palms on the floor slightly wider than shoulder width apart. Keep your back straight.

Step 2

Push up with your arms explosively, lifting your torso off the floor. Bring your palms quickly together in front of your chest in a clapping motion.

Step 3

Catch yourself on the floor with your palms, keeping your elbows soft. Lower your chest to the floor to complete one repetition. Do 2 sets of 10 to 12 repetitions.

Medicine Ball Throw

Step 1

Sit on the floor with knees bent and feet flat on the floor. Ask a partner to stand in front of you. Hold a medicine ball with both hands and lie back. Let your arms fall over your head so the ball rests on the floor above your head.

Step 2

Sit up quickly. Bring your arms overhead and throw the ball to your partner. Aim for your partner's chest or head so the throw is controlled.

Step 3

Catch the ball when your partner throws it back to you and raise it overhead. Lie back and repeat the exercises for 2 sets of 10 repetitions.

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References

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