Fist, you can find very little useful information. In particular, they usually write about the fact that you cannot put a blow on your own and you need to train with an experienced fighter or trainer who knows exactly what he is doing. We decided to correct this injustice and systematize all the knowledge necessary for a beginner to understand with a fist. Read on and absorb the knowledge!
How to increase punching power: characteristics
What are impact indicators and how to develop them? Speaking directly, without embellishment about the masters of Shao-Lin, then all fighting characteristics and exercises for striking can be divided into three indicators: speed, strength and technique. Next, we list various exercises with which you can develop each of them.
Speed
The best exercises for punching speed were developed by boxers a century ago: you take 5-10 kg dumbbells in each hand and start sparring with a shadow, swiping and
combining the same beats in your usual rhythm. Within a minute you will feel how all your muscles are aching from fatigue, but do not stop: by doing so, you are killing three birds with one stone. On the one hand, you strengthen your muscles and make them stronger, on the other hand, you increase endurance indicators, accustoming them to endure long-term loads, and, in the end, in training without weight, you will feel that you have become noticeably faster in movement.
Tip: Another very interesting exercise from wushu fighters. Do shadow boxing in the pool, underwater. The speed of your strike depends on the ability of your body to overcome air resistance, and since it is much higher, then, training in such conditions, you will become much faster.
Oddly enough, you can read about how to increase the power of a punch in a real fight in an anatomy textbook. What is strength? It's mass times acceleration. Accordingly, if you are working on speed, then you only have to work on your weight and thereby you will increase the strength of your strike. Try to score more work with big weights in heavy basic exercises.
Another secret of how to increase the fist is hidden in the density of the striking surface. For these purposes (in order to increase the density), various brass knuckles are used, and also, which is a more efficient and honest way, they stuff the surface of the fist, aligning the knuckles, which turns the fist into a real hammer. For the same purpose, you can simply do push-ups from the floor from the rack on your fists.
The correct technique for performing a strike is 50% of its strength. After all, a well-placed blow originates in the heel of the leg opposite the striking hand, and only then, accumulating the inertial force of the legs, back, torso and arm, does it come out at the striking point of the fist. By the way, this is why using an open palm to strike is much more effective (one bone joint is involved in the strike) than even a well-stuffed fist, because in the second case, more than 30 bone joints are involved in the strike, which is not only extremely traumatic, but also extinguishes approximately 20-25 % impact force.
To train swipe, you need to know by what principle such power appears. There are several ways to develop the ability, in order to achieve this, one should train correctly and regularly. Impact strength is affected by development correct technique.
What determines the force of impact?
Some technical nuances that affect the formation of a strong blow:
- body weight;
- speed;
- hand trajectory and technique.
In order to form such opportunities in yourself, it is recommended to contact the trainer and find out at what moment you need to relax your fist, and at what moment you should clench. He will explain the correct position of the legs and the trajectory of the movement of the arms and legs. Kick and kick stance:
- if you strike with the fist of your right hand, then the right heel should rise slightly at this moment, and the left foot does not move;
- legs are placed shoulder-width apart, even a little wider;
- in the direction of movement of the hand, foot right foot unfolds a little.
- An opponent can easily determine if at the very beginning you take your hand back and start hitting.
- When a blow is struck, the weight of the body is shifted forward and the knees are bent.
- A great effect during the strike is created by the movement of the body.
- During the movement of the fist, the hips turn towards the opponent.
- Before the very beginning of the blow, a breath is taken.
- The tighter the fist is clenched, the more power is imparted in the blow.
- You should quickly move your torso towards the opponent when throwing your fist.
Tactics work successfully if all techniques are performed simultaneously.
The fist must be compressed as hard as possible upon impact.. The most important component is lifelong training, only after a long time is power achieved.
Formation of explosive energy, speed and strength
If a person is right-handed, then you should not concentrate on training, only the right hand, both hands should be involved in the work.
How to increase hitting speed
To form the strength and speed of impact, one should develop upper part bodies are the shoulders, triceps and back muscles. Required exercises:
Ball kicking technique
To develop strength and speed, boxers often use training with the ball:
This workout is not intended for apartment conditions, so you need to find a more suitable area for your purposes.
Jump while crouching
Correct stance: hands lie on the sides, the body is even, and the legs are shoulder-width apart. Squat down until your knees are in line with your hips. Next, a strong jump is made up with raised hands. A minimum of 20 repetitions is performed and with a gradual increase in weight with dumbbells in hand.
Striking exercises at home
Effective ways to develop impact force. Training is done regularly. It is necessary to distribute for a month, some sign at intervals of 4 days, while others more often, so that there is no accumulation of a large number of exercises in one day. Recommended exercises:
This list of workouts will help build endurance, speed and punching power. Tendons and muscles will become stronger. If you follow the regime, the result will begin to appear after 3 months.
Important! Powerful punching power is needed in different situations, but it should be used in self-defense. Don't forget your consequences.
Hitting Precision Technique
Nothing will happen to the opponent, even if strength is developed and hitting protected places. You need to look for weaknesses. A knockout consists in a strong load on the cerebellum when a blow is struck to the head - this is from an anatomical point of view. This organ sends a signal to the Central nervous system and turns off the whole body. This can happen if you hit the:
- back of the head;
- jaw;
- temple.
To immobilize the enemy, there are other painful points in the body. If you accurately hit the target, the opponent will be demoralized and incapacitated. Where to hit:
The pain threshold for a knockout is different for everyone, but if you apply a force of 150 kg, then almost any opponent can temporarily lose consciousness. This may help if, if beat sharply and suddenly. The jaw has 15 kg of impact power. In normal
To train a strong blow, you need to know by what principle such power appears. There are several ways to develop the ability, in order to achieve this, one should train correctly and regularly. The power of impact is influenced by the development of correct technique.
What determines the force of impact?
Some technical nuances that affect the formation of a strong blow:
- body weight;
- speed;
- hand trajectory and technique.
In order to form such opportunities in yourself, it is recommended to contact the trainer and find out at what moment you need to relax your fist, and at what moment you should clench. He will explain the correct position of the legs and the trajectory of the movement of the arms and legs. Kick and kick stance:
- if you strike with the fist of your right hand, then the right heel should rise slightly at this moment, and the left foot does not move;
- legs are placed shoulder-width apart, even a little wider;
- in the direction of movement of the hand, the foot of the right leg turns slightly.
- An opponent can easily determine if at the very beginning you take your hand back and start hitting.
- When a blow is struck, the weight of the body is shifted forward and the knees are bent.
- A great effect during the strike is created by the movement of the body.
- During the movement of the fist, the hips turn towards the opponent.
- Before the very beginning of the blow, a breath is taken.
- The tighter the fist is clenched, the more power is imparted in the blow.
- You should quickly move your torso towards the opponent when throwing your fist.
Tactics work successfully if all techniques are performed simultaneously.
The fist must be compressed as hard as possible upon impact.. The most important component is lifelong training, only after a long time is power achieved.
Formation of explosive energy, speed and strength
If a person is right-handed, then you should not concentrate on training, only the right hand, both hands should be involved in the work.
How to increase hitting speed
To form the strength and speed of the blow, you should develop the upper body - these are the shoulders, triceps and back muscles. Required exercises:
Ball kicking technique
To develop strength and speed, boxers often use training with the ball:
This workout is not intended for apartment conditions, so you need to find a more suitable area for your purposes.
Jump while crouching
Correct stance: hands lie on the sides, the body is even, and the legs are shoulder-width apart. Squat down until your knees are in line with your hips. Next, a strong jump is made up with raised hands. A minimum of 20 repetitions is performed and with a gradual increase in weight with dumbbells in hand.
Striking exercises at home
Effective ways to develop impact force. Training is done regularly. It is necessary to distribute for a month, some sign at intervals of 4 days, while others more often, so that there is no accumulation of a large number of exercises in one day. Recommended exercises:
This list of workouts will help build endurance, speed and punching power. Tendons and muscles will become stronger. If you follow the regime, the result will begin to appear after 3 months.
Important! Powerful punching power is needed in different situations, but it should be used in self-defense. Don't forget your consequences.
Hitting Precision Technique
Nothing will happen to the opponent, even if strength is developed and hitting protected places. You need to look for weaknesses. A knockout consists in a strong load on the cerebellum when a blow is struck to the head - this is from an anatomical point of view. From this organ, a signal enters the Central Nervous System and turns off the entire body. This can happen if you hit the:
- back of the head;
- jaw;
- temple.
To immobilize the enemy, there are other painful points in the body. If you accurately hit the target, the opponent will be demoralized and incapacitated. Where to hit:
The pain threshold for a knockout is different for everyone, but if you apply a force of 150 kg, then almost any opponent can temporarily lose consciousness. This may help if, if beat sharply and suddenly. The jaw has 15 kg of impact power. In normal
In order for a punch to be strong, it is necessary not only to train, but to understand how the force necessary for delivering a powerful blow is formed. There are several techniques that allow you to hit with your fist really powerfully and strongly.
A strong blow is formed not only due to high speed but also its own weight. If you invest your body weight completely, the result will be as powerful as possible. Dislocations can be avoided by observing the correct execution technique, which implies that the arm is never fully extended, but the blows are applied at different angles. They bring really serious damage to the opponent.
Feet
They play an equally important role in the impact force. Their position and movement must obey the following nuances:
- The feet must be placed wider than the shoulder girdle.
- The foot is turned in the direction of the movement that is made by the hand, while the heel always rises first.
- When a hit is made right hand, the left foot does not move, the right heel rises and vice versa.
Proper foot position allows for much stronger and more powerful strikes, but is not the only point to consider.
What else do you need to know to give a punch power?
- The knees should be kept slightly bent while carrying the weight. own body forward.
- During the strike, the hips should turn in the direction in which the opponent is located.
- In close contact, the full movement of the entire body allows you to increase the force of impact.
- You can't push forward. The trunk should turn sharply.
- Pulling the arm back during the swing allows the opponent to predict and prevent the blow.
- The fist, when striking, must be squeezed as tightly as possible.
- Each new blow is made with the exhalation of air.
These requirements must be observed not separately, but simultaneously.
Exercises for the development of a strong blow
To punch powerfully and strongly, you also need to train. This is facilitated by a set of exercises.
To complete the exercise, you must have enough free space. The ball should be taken heavy. The one with which boxers train is best. An alternative would be a basketball.
The execution technique is as follows:
- legs are spaced at the level of shoulder width;
- the body is kept straight;
- the ball is raised high above the head;
- the ball is hit with force on the floor and caught after the rebound.
Stuffing is done at least 15 times.
It is carried out according to the following scheme:
- become straight, legs at shoulder level, and arms are at the sides;
- squat until the knees form one line with the hips;
- jump up while raising their arms.
You need to jump as high as possible. Do so many repetitions that there is no strength left. You can enhance the effect with the use of dumbbells that are held in your hands.
Training for triceps, shoulder girdle and back muscles
These muscle groups play an important role in increasing the strength of the blow delivered by the fist and are trained through the following exercises.
Hands, pulling up, hold a little wider than the shoulders. To increase efficiency, weights are hung on the belt. They try to do as many repetitions as their own physical fitness allows.
Hands are placed as close to each other as possible. You can't bend your back. It should remain straight. The exercise trains the triceps, pectoral and spinal muscles. The bench press works the same way. To strengthen your hands, you need to do push-ups on your fists.
Performed with a bench. They stand with their backs to her, lean on their palms, squat slightly. They rise and fall by bending and straightening the arms. Do at least 3 sets of 20 repetitions.
Strengthen hands, develop deltoid muscles. The latter have a significant impact on impact. In addition, the kettlebell is the projectile that contributes to the growth of muscles.
The legs are placed on the sides. In a straightened arm, a weight is held between the legs, and the legs are slightly bent in knee joint. The weight is lifted forward with a sharp movement so that a right angle is formed between the projectile and the body. It is necessary to ensure that the back remains straight at the top extreme point. Do up to 8 repetitions for each hand. Tension should be felt in the muscles.
It is performed similarly to forward lifts, but only the projectile is raised above the head. The recommended number of repetitions on each side is from 8 to 12 times.
The projectile is placed between the legs apart. They put a hand on it so that the hips remain behind. They make a sharp jerk upwards, throwing the weight directly on their shoulders, and then with a push they raise the projectile over their heads. Return to starting position. For each hand you need to do 10 lifts.
Kettlebell lifts from a seated position
The weight is thrown over the shoulder, squat down. To maintain balance, put forward left hand. The weight is lifted up, wait a second, make another lift, and then change hands. Buttocks with calves should be constantly tense.
Kettlebell lifts from a prone position
They lay down on the floor with their backs down, take and lift the weight in their hand. The arm is held upright and then begin to rise. Bend first one and then the other leg. If the lifts are difficult, help yourself with a free hand from the projectile. Do about 10 repetitions.
Two projectiles are thrown over the shoulders. Having taken air into the lungs, the weights are jerked up above the head, and then slowly lowered. During muscle exercise abdominals should be tense.
To make the punch stronger, you can use the following techniques and methods:
- deal with carpal expander. Take the hardest one. It is necessary to compress the projectile sharply and with the application of maximum force. Working with the expander contributes to the development of the interdigital muscles and forearms, which makes the fists more powerful and strong.
- Jump rope daily. You need to try to raise your hips as high as possible, and reach your chest with your knees.
- Workouts with a sledgehammer also have quite the effects. It is taken in the hand and beaten on old tires, which activates the muscles that work on impact. This should be done on the street, for example, next to the garage.
- Working in pairs, you need to try to hit the “paws”, imagining that the target is a few centimeters further, trying to pierce it through. This makes it possible not only to hit harder, but also not to lose speed.
- Do not neglect shadow boxing. This exercise allows you to learn how to deliver unexpected blows, which are the most effective, since the opponent does not have time to react. You need to exercise every day for at least 10 minutes.
- Explosive punch helps to develop push-ups both on the palms with a separation from the floor surface, and on the fists. The number of approaches should be at least three with ten repetitions each.
Summarizing
The above exercises help to increase endurance and make the tendons and muscles of the hands stronger, develop the strength of the strikes. If they are performed on a regular basis, then the results become noticeable after seven days.
Every man should be able to stand up for himself and his loved ones. Therefore, many are interested in the question of how to increase the power of a punch, because one strong and accurate punch can decide the outcome of the fight, sending the enemy into a deep knockout. What determines the force of a punch and how to increase it? You will learn more about this later in the sequel.
What determines the strength of a punch?
Before answering this question, let's remember from the school physics course what force is. So force is the mass of the body multiplied by the acceleration. It turns out that in order to increase the force of punching, we need to increase muscle mass or impact speed, or better, both.
However, that's not all. The strength of the blow depends on the accuracy of the blow, as well as on whether you can fully invest in the blow, that is, put your entire body weight into it. If the blow is not accurate, then the force of such a blow will be small. It's the same if you don't fully invest in the punch. You can often see beginners trying to land a streak quick strikes. Of course, the strength of these blows is scanty, since the beginner does not know how to invest in a blow.
How to increase punching power?
After analyzing the information on this topic on the Internet, I found that most often, in order to increase the power of impact, it is recommended to train the target muscle groups that are involved in the punch. Like, train the muscles of the chest, deltas, triceps and everything will be in order. However, in order for the blow to be really powerful and crushing, it is necessary to use maximum amount muscles. Only the coordinated work of a large number of muscles will allow you to put all your weight into the blow and, subject to high speed and accuracy, will provide the maximum impact force.
Of course, in order to put on the right striking technique, you will need literacy and experienced trainer, which will point out your mistakes and help you correct them. However, in order to increase the power of punching, you absolutely do not need to work with a trainer. With the help of special exercises that can be performed as in gym, and at home, you can significantly increase the impact force.
Striking Strength Exercises
There are a huge number of exercises with which you can increase the strength of your hand. Some of them, such as bench press, bench press narrow grip, push-ups on the uneven bars and others, that is, strength exercises on target muscle groups, only indirectly affect the force of punching. This doesn't mean that you shouldn't do them. You can greatly increase your punching power by doing just these exercises at an explosive pace. However, today I will tell you about special exercise to increase punching power.
Sledgehammer strikes on the tire
This exercise is the most effective for increasing the power of punching. With this exercise, you will learn to fully invest in the blow through the coordinated work of all muscles. Hammer blows on the tire develop a truly crushing blow. Moreover, this exercise will be useful not only for drummers, but also for wrestlers.
As you understand, for this exercise you will need a hammer and an old tire. I advise strikers to use lighter sledgehammers (8-10 kg). Wrestlers may use heavier sledgehammers. It is better to bury the tire halfway into the ground so that it remains in one place.
The wrestlers should hold the sledgehammer by the end of the handle, and the drummers should hold the sledgehammer with one hand at the end, and with the other approximately in the middle of the handle. This position of the hands will maximize the increase in the power of throws for wrestlers and the power of punching for boxers.
The number of approaches and repetitions will depend on the goals, the weight of the sledgehammer and the fitness of the athlete and other individual characteristics. Try to perform 100 blows with a sledgehammer on the tire in one go. Optimal quantity approaches 2-4.
Tire hitting with a sledgehammer is a hard exercise with which you will learn how to use a large number of muscles upon impact, starting from the legs, back and ending with the arms. Thanks to this, the power of your punch will increase significantly.
