Want to boost your muscle power? Here are 5 exercises that can help you achieve that

It is often said that muscles are the clock-hands of the body as they help the body in movements. Muscles control all movement in the body, including voluntary movements like walking, running, and jumping, as well as involuntary movements like blinking and smiling. Muscles are a type of tissue made up of cells that work together to perform a specific job. There are over 650 muscles in the human body, and they work together with bones to form the musculoskeletal system.

Apart from controlling movements in the body, muscles support bones to maintain posture and balance and help maintain body temperature. Muscles also store nutrients like carbohydrates and amino acids.

What is muscle power ?

Muscular power is the ability of a muscle or group of muscles to exert maximum force in the shortest amount of time. It's a combination of muscular strength and speed, and is a key component of sports performance. Taking the first big step while boarding a bus, lifting your body successfully while boarding a bus, and fast leg kicks are examples of muscular power.

However, muscular power is different from muscular strength. Muscular strength is the ability to exert maximum force in a single contraction. Picking up and putting down a heavy box a few times is an example of muscular strength.

Why is muscular power important?

Muscular power is important for a fit human body for several reasons, such as:

Improved health:

Muscular strength can help you maintain a healthy weight, boost your mood, and improve your sleep.

Injury prevention : Stronger muscles and connective tissue can help you avoid injury when you fall.

Better posture: Strong muscles can help you develop good posture, which can improve your range of motion and make it easier to move.

Increased longevity: Muscles help power your body's movements and processes, which can lead to a longer life.

Stronger heart: Being physically active can help strengthen your heart muscle and reduce the risk of heart attack or stroke.

Improved athletic performance : Muscular strength can help you perform activities that require power without getting tired.

Increased self-esteem: Physical activity can increase your self-esteem and confidence.

How to increase muscular power?

There are various ways of boosting your muscular power. Working out is one of them. There are some exercises that strengthen your muscles, such as:

Squats

Stand with your feet slightly wider than hip distance. Slowly bend your knees to squat down. Pause in this position before returning to the starting position.

Modified pushup

From the tabletop position, lift your feet off the floor. Keep your head, neck, and spine in line as you slowly lower your body down toward the floor. Slowly return to the starting position.

Forearm plank

From the tabletop position, extend your feet and legs. Come onto your forearms with your elbows underneath your shoulders and your hands extended. Align your neck, spine, and hips to make a straight line with your body. Hold this position for up to 1 minute.

Abdominal crunch

Lie on your back with your fingers interlaced at the base of your skull. Bend your knees to bring your feet in toward your lower back. Slowly raise your head and shoulder blades off the floor. Pause for a few counts before lowering back down to the starting position.

Jumping jacks

Stand with your feet shoulder-width apart and your arms alongside your body. Jump up and spread your feet as far as they’ll go. At the same time, raise your arms overhead to clap your hands together. Jump back to the starting position.

Apart from resistance training, consuming protein is another important aspect of boosting muscular power. Protein is the building block of muscle, so you should eat enough of it. You can get protein from lean meats, dairy, nuts, seeds, eggs, and Greek yogurt. However, it is important to remember to take rest days amidst all the power training. Give your muscles time to recover between workouts.