To make a strong punch, you need to not only train, but also understand how the force necessary to deliver a powerful blow is generated. There are several techniques that allow you to punch truly powerfully and strongly.
A strong blow is formed not only due to high speed, but also due to its own weight. If you invest your full body weight, the result will be as powerful as possible. Avoiding dislocations is possible by following the correct execution technique, which involves never straightening the arm completely, and striking at different angles. They bring truly serious damage to the opponent.
Feet
They play no less a 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 made by the hand, while the heel is always raised first.
- When a blow is made with the right hand, the left foot does not move, the heel of the right one rises and vice versa.
Proper foot placement allows for much stronger and more powerful strikes, but is not the only thing to consider.
What else do you need to know to give power to your fist strike?
- Keep your knees slightly bent, shifting your body weight forward.
- During the strike, the hips should turn in the direction in which the opponent is located.
- In close contact, full movement of the entire body allows you to increase the force of the blow.
- You can't reach forward. The body should turn sharply.
- Pulling the arm back during the swing allows the opponent to predict and prevent the strike.
- When striking, the fist must be clenched as tightly as possible.
- Each new blow is performed with an exhalation of air.
These requirements must be met not separately, but simultaneously.
Exercises to develop a strong strike
To punch powerfully and strongly, you also need to train. This is facilitated by a set of exercises.
To perform the exercise, you must have enough free space. The ball should be taken heavy. The one that boxers train with is best. An alternative would be a basketball.
The execution technique is as follows:
- legs are spaced shoulder-width apart;
- 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.
Performed according to the following scheme:
- stand straight, legs at shoulder level, and arms at your sides;
- squat until the knees form one line with the hips;
- jump up, raising their arms at the same time.
You need to jump as high as possible. Do so many repetitions that there is no strength left. You can enhance the effect by using dumbbells held in your hands.
Training for triceps, shoulder girdle and back muscles
These muscle groups play an important role in increasing the force of a punch and are trained through the following exercises.
When pulling up, keep your arms slightly wider than your 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 arch your back. It should remain straight. The exercise trains the triceps, pectoral and back muscles. The bench press has a similar effect. To strengthen your hands, you need to do push-ups with your fists.
Performed with a bench. They stand with their backs to her, lean on their palms, and squat slightly. They lower and rise by bending and straightening their arms. Do at least 3 sets of 20 repetitions.
Strengthens the hands and develops the deltoid muscles. The latter have a significant impact on the impact. In addition, the kettlebell is a piece of equipment that promotes muscle growth.
Legs are placed on the sides. A weight is held in a straightened arm between the legs, and the legs are slightly bent at the knee joint. The weight is lifted forward with a sharp movement so that a right angle is formed between the projectile and the body. You need to ensure that your back remains straight at the top extreme point. Do up to 8 repetitions on each hand. Tension should be felt in the muscles.
It is performed similarly to forward lifts, but only the projectile is lifted above the head. The recommended number of repetitions on each side is from 8 to 12 times.
The projectile is placed between the spread legs. Place your hand on it so that your hips remain behind. They make a sharp jerk upward, throwing the weight directly onto their shoulders, and then push the projectile above their head. Return to the starting position. You need to do 10 lifts for each hand.
Kettlebell raises from a seated position
They throw the weight over their shoulder and squat down. To maintain balance, put your left hand forward. They lift the kettlebell up, wait a second, do another lift, and then change hands. The buttocks and calves should be constantly tense.
Lifting with a kettlebell from a lying position
They lie with their backs down on the floor, take a weight in their hand and lift it. The hand is held in a vertical position and then begins to rise. Bend first one and then the other leg. If lifting is difficult, help yourself with your free hand. Do about 10 repetitions.
Two shells are thrown onto the shoulders. Having taken air into the lungs, the weights are jerked above the head and then slowly lowered. During the exercise, the abdominal muscles should be tense.
To make a punch stronger, you can use the following techniques and methods:
- Exercise with a wrist expander. You need to take the toughest one. The projectile must be compressed sharply and with maximum force. Working with an expander helps develop the interdigital muscles and forearms, which makes the fists more powerful and stronger.
- Jump rope every day. You should try to raise your hips as high as possible and reach your chest with your knees.
- Training with a sledgehammer also has quite the effects. It is taken in the hand and hit on old tires, which activates the muscles that also work during impact. This should be done outside, 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 away, trying to pierce through it. This makes it possible not only to hit harder, but also not to lose speed.
- Shadow boxing should not be neglected. 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 blows help develop push-ups both on the palms off the floor and on the fists. The number of approaches should be at least three with ten repetitions each.
Summing up
The above exercises help increase endurance and make the tendons and muscles of the arms stronger, and develop the power of strikes. If they are performed on a regular basis, the results become noticeable within seven days.
What weight of barbell to increase strength with?
According to the American College of Sports Medicine (ACSM), an intensity of 60-70% of 1RM is required for resistance training to increase maximal muscle strength in people with low to moderate levels of fitness. Roughly speaking, if your maximum barbell weight with which you can squat once is 100 kg, then the most effective training weight for increasing strength is 60-70 kg.
Scientists confirm: according to the results of a meta-analysis (Rhea et al, 2003) optimal intensity for untrained (less than a year of continuous training) 60% 1RM.
Significant increases or decreases in weights relative to 60% RM should not be used. The effectiveness of training in untrained people decreased at an average training intensity of 80% of 1RM.
For people with a high level of fitness, the ACSM recommends an intensity of 80-100% of 1RM to increase strength..
Basic work for experienced: 70-80% of PM
The legendary Soviet weightlifter Yuri Vlasov (Zozhnik compiled) talks about the principles of strength training by Soviet weightlifters: “Increasing the load leads to long-term (structural and functional) changes that serve as the basis for the progress of strength skills. Of course, strength grows at the same time, but not too quickly. Then increasing the intensity allows you to quickly achieve new results. However, high work intensity in itself does not lead to deep adaptation of the body.”
Should I lift to failure?
We have figured out the weight with which to effectively perform exercises. But is it necessary to do the exercise “to failure”? In most cases, performing repetitions “to failure” is not recommended by experts (including to reduce the risk of injury).
Soviet weightlifters performed the bulk of the work from 1/3 to 2/3 repetitions of the repetition maximum (when working with a range of 70-90% of the 1RM). That is, if they could squat the barbell to failure 3 times, then they performed either 1 or 2 repetitions, but not all 3.
For weights greater than 90% of the reps performed only single repetitions. For weights lighter than 70%, the number of repetitions is usually 1/3 of the maximum possible.
Fitness expert Sergei Strukov cites the following disadvantages of working to “failure”: the technique of performing exercises is inevitably violated, therefore, in those exercises where failure is used, either some “technique reserve” is needed or a situation in which changing the technique will not cause injury.
However, failure is inevitable in some approaches when the load is gradually increased. Performing exercises with a safe technique to failure is periodically included in training to clarify the results of the exercises and, possibly, to stimulate further adaptation in experienced athletes.
Variable load: do not constantly increase the weight
The variability of the load also needs to be increased in parallel with the increase in training.
For example, Pavel Tsatsouline, a trainer and author of books on kettlebell training living in the USA.
Previously, the basic scheme among strength athletes was “three weeks of increasing loads with one week of rest,” but back then in the Soviet Union it was practiced only by beginning athletes. Professional Soviet weightlifters did not increase the load every week in order to find themselves as exhausted as possible after 3 weeks, and then do something completely different in the 4th week. The intensity of the training changed unexpectedly, but not so dramatically.
Professor Arkady Vorobyov found out that unexpected changes in training load have a greater impact than anything else. A classic experiment by a researcher from his group, A. Ermakov, showed that “jumping” loads were 61% more effective than training programs with a planned gradual increase in load.
Targeted and auxiliary exercises
Based on preliminary testing, 1-3 exercises are selected as “target” exercises in which it is necessary to increase strength first. This is mainly squats, deadlifts, presses with free weights.
The rest of the exercises in the training program are auxiliary. They performed at lower intensity, often with more repetitions, rest between approaches is also reduced. Such a design increases the variety of the training stimulus and probably leads to greater net strength gains.
One of the most common mistakes: excessive load intensity in accessory exercises.
There is no need to test your body's strength from training. In targeted exercises, an attempt is made to increase the weight in the sets. no more than once every two weeks. It is considered that the load should be increased if one or two additional repetitions can be performed in the required intensity zone (for example, 8-10 RM) in two workouts in a row.
Auxiliary exercises are performed strictly within the prescribed repetition scheme.
Rest between reps
Strength training manuals suggest that for maximum growthstrength needed long rest intervals (3 minutes)between approaches, and for maximizing muscle growth Between sets it is recommended to rest for about 1 minute.
However, until recently there were no studies proving this point of view. Relatively recently, the famous “fitness scientist” Brad Schonefeld spoke about a study of the dependence of the growth of strength and muscle volume on the amount of rest between approaches.
A group of 21 young men were randomly divided into 2 subgroups: one rested 1 minute between sets, and the other 3 minutes. All other components of the training program remained unchanged. The subjects trained in a standard bodybuilding-oriented style, performing 7 exercises and working all the major muscle groups of the upper and lower body.For each exercise, 3 sets of 8-12 repetitions were performed, while the training itself took place 3 times a week for 8 weeks.
Participants were tested before the study and immediately after completion. The bench press and squats were used as test exercises to determine the growth of strength indicators (indicators were determined based on the growth of 1RM).
When analyzing changes based on the 1RM test, The group that rested longer (3 minutes) had significantly higher increases in maximum strength in both the bench press and squats.
Conclusions
Now let’s summarize the above in a short list Recommendations for maximizing muscle strength:
Working weight : for beginners - 60-70% RM, for experienced - main work 70-80% RM, rarely - 80-100% RM.
Number of repetitions : for beginners - you need to finish the exercises 1-2 repetitions BEFORE failure and not do the exercises to failure at all. Experienced athletes also do the main work in training up to 2/3 repetitions to failure, rarely to muscle failure.
Load change : unexpected load changes (within certain limits) give the best effect. You cannot just increase the load all the time; rest and periods of decreasing the load are necessary.
Rest between sets : Research shows that resting 3 minutes between sets is noticeably more effective than resting 1 minute between sets.
Sources: alterbb.com, bodyboss.ru, Brad Schoenfeld: What is the Ideal Rest Interval for Muscle Growth? Implications from Our Recent Study.
The simple, hard truth about muscle growth is that some people have better genetics when it comes to building muscle. Others have to work a lot harder, forcing themselves to sweat every workout to see growth. Your hands are no exception. While some people are able to build strong arms just by doing the most basic exercises, there are those whose biceps and triceps require hard, intense work.
While people with good genetics may look impressive, you have little chance of learning anything about their formula for success. If you want to get strong arms, you should probably seek advice from people who don't have impressive genetics. They are the ones who have to come up with new ways of training in order to add a few millimeters to the volume of their arms.
Our article contains 8 tips, how to increase arm strength, we present to you several strategies used by competitive bodybuilders who have struggled to build strong arms. You will also learn about obstacles that may arise on your path to perfect physical condition and how to overcome them.
If you're one of the regular guys who has to work hard to get results, follow these tips and you'll be sure to get strong, toned arms.
1.Train your arms separately. Avoid training your arms after you have finished training a larger muscle group. You need to keep them fresh in order to lift heavy weights and constantly move forward.
2. Sometimes train with lighter weights. Reduce your weight by 10% and perform more reps with perfect form.
3.Lowering the weights you practice occasionally will help you strengthen your muscles better. A constant feeling of muscle tension while performing the exercise and correct technique are as important as gradual progress in lifting weights.
4. Don't chase the number of repetitions because you need increase arm strength, It is better to take a weight that is normal for you and do 8-12 repetitions in a working approach.
5.Focus on performing quality reps. Don't be lazy when doing it. Lying to yourself will not do you any good. Control your body throughout the entire movement. At the top point, pause and tense your muscles. It is especially important not to throw the projectile in the negative part of the movement. Your muscles should be tense throughout the entire movement path.
6.If your arms are lagging behind other muscles, you may need to consider giving them more attention. You can temporarily train them more often than other body parts.
7.High intensity methods should be a constant part of your training. Be sure to include methods such as
8.Don't forget to change your training program. The muscles in your arms are just like any other muscle in your body. They get used to the loads and dynamics of training and refuse to grow. This is why it is necessary to constantly add new exercises, change the rep range, increase the load or rest period. In a word EXPERIMENT!!!
While you may find that some proven exercises don't give you the results you need, you will find that others that are less popular and new to you will give you the muscle gains you need. As with all aspects of life, change is one of the most important variables in bodybuilding.
Instructions
In most cases, the force of a blow depends on the technique of the blow, the condition of the muscles, and genes. The first step is to at least learn the basics of technique, striking, so that it makes sense to increase the speed and force of the strike. So, let's start with a warm-up. We stretch our arms, shoulders, chest, back, and leg muscles. As you know, the power of a direct blow comes from the triceps. But depending on how the blow changes, other muscles are also involved. Let's take the side kick as an example: it mainly involves the triceps and chest muscles. And, let’s say, in the lower blow - the biceps, triceps, chest muscles, as well as the back muscles and muscles are involved. The entire force of the blow depends on the legs, and only then the muscles of the arms are involved.
After this short excursion into theory, we can move directly to the exercises. Let's proceed to the first exercise for a direct strike - push-ups on the palms, narrow position. This exercise uses the triceps muscles, which are part of the core muscle group for punching speed and power. You need to place your palms in such a way that a triangle is formed between them. In this case, the palms should be parallel to the chin. When doing push-ups, touch the triangle area with your forehead.
Now we move on to the second exercise - push-ups on fists, narrow position. In this exercise, we again work the triceps. Place your fists together, parallel to the middle of the chest area. In this way, we do push-ups, while spreading our legs shoulder-width apart.
Next, we perform push-ups on fists in a wide position. In this exercise, in addition to the arm muscles, the chest muscles are also involved. By pumping up the chest muscles, we accordingly increase the strength and speed of the side impact. We spread our arms as wide as possible, place them on our fists and begin to do push-ups. Push-ups need to be done as deep as possible so that the muscles work optimally. The best way to perform deep push-ups is using three chairs. We place 2 chairs parallel to each other for the arms and 1 for the legs. And thus we do push-ups, lowering the torso as deeply as possible.
Now take dumbbells weighing 2-3 kilograms. To begin with, you do not need to take more weight so as not to damage your joints. And we fight with a shadow, 200 blows of straight, side and uppercuts.
Then we take a jump rope and start jumping as quickly as possible, preferably at least 3 minutes. By performing this exercise, we pump up the calves and feet, from which the impact force directly comes. If you don’t have a jump rope, you can jump without it, taking steps forward, backward, right and left.
Push-ups must be performed smoothly, at an even pace and to the limit, until your hands tremble from overload. As you know, in all sports, doing something beyond your capabilities, thereby expanding your capabilities. So we did several sets of push-ups plus jumping rope. After this, be sure to spend 20-25 minutes hitting the bag. Moreover, working with a pear should also be smooth. It’s not worth hitting it with all your might and as quickly as possible. To relax the worked muscles, you need to do a couple of rounds with the punching bag.
Mom always made you eat breakfast. But it’s unlikely that she meant swallowing a bagel or muffin while running from home. Food rich in fast carbohydrates is very tasty, but they are fast because they burn quickly. In a couple of hours you will already be devastated.
Combinations of sugar and starch only provide a temporary energy boost due to our body's ability to process glucose. Fast carbohydrates are absorbed very quickly from the gastrointestinal tract, so blood sugar immediately rises and there is a significant release of insulin into the blood. Insulin lowers blood sugar by turning it into fat. Sometimes this leads to a drop in sugar levels below normal and the occurrence of carbohydrate hunger. If your sugar levels drop too much, your mind may become foggy, causing many people to have trouble concentrating.
How to increase energy:
Start your day with grains and proteins that take longer to break down into glucose and will keep you at your energy levels longer.
For example, a plate of oatmeal or a couple of boiled or fried eggs with tomatoes and onions.
2. Lack of physical activity
Too tired to workout? Whatever you do, don't skip training. Classes will add agility to you. Even in ancient times, philosophers and doctors believed that it was impossible to be healthy without physical education. Research shows that regular exercise reduces the amount of cholesterol in the blood that contributes to the development of atherosclerosis. People who are consistently active in physical exercise have been shown to have increased mental, mental, and emotional resilience when performing strenuous mental or physical activities.
And you don't have to do marathons. Research shows that people who do low-impact exercise, such as walking, relieve fatigue faster than those who run or do aerobics with weights.
How to increase energy:
Exercise every day, even if it's just 10 minutes. If you are really short on time, walk halfway to the office. If possible, do exercises as soon as you get up. It will wake you up better than espresso.
If you're already exhausted after lunch, take a 10-20 minute walk. Even standing for a while while working instead of sitting at the computer is good for your muscles and blood flow.
3. Bottomless cup of coffee
Are you already drinking your fifth cup of coffee per day? Not only will caffeine keep you up all night, it also does something to your hormones. Coffee stimulates the production of adrenaline and cortisol, two hormones that increase agility. But the effect does not last long, so pretty soon you want to drink another cup for vigor. The problem is that after the third cup, the caffeine stops working. It's like squeezing out a sponge.
People who drink a lot of coffee during the day can overstimulate the production of adrenaline, which ultimately causes a deficiency of it, which leads to fatigue and exhaustion.
How to increase energy:
Reduce the amount of coffee per day - you don't have to give it up completely. 1-3 cups a day will give you tone. Research shows that coffee improves brain function in older adults. In addition, people who drink coffee half their lives are less likely to suffer from Alzheimer's disease and dementia.
4. Sweet snacks
It's 4pm and you need to recharge. Would you like to walk to the chocolate machine? Wrong move.. Sweets actually deplete your energy reserves.
Remember what happened to your breakfast? Sweets also provoke a rapid increase in energy, which abruptly gives way to a crisis. The same thing happens with energy drinks like Red Bull. Energy drinks are especially harmful for overweight people. Obese people already produce too much insulin due to the sugar they consume in excess.
Sweets send another portion of sugar into their body. Ultimately, this can lead to insulin resistance (when insulin is not absorbed by cells and accumulates in the blood), a condition for diabetes.
Also beware of “healthy” juices, as they are also often loaded with sugar. A glass of juice can contain 8-10 teaspoons of sugar - just like a glass of Coke.
What to do:
It's better to choose coarse foods or protein snacks, such as a slice of turkey wrapped around a piece of carrot or celery, mmmm….
A refreshing, low-sugar option would be carbonated mineral water with a splash of juice.
Green soybeans are an excellent source of soy and protein, and are very beneficial for women because they contain phytoestrogens, non-steroidal plant compounds that can act not only as estrogens, but also as antiestrogens in the human body. For example, unlike real estrogens, they do not stimulate, but rather suppress the growth of hormone-dependent tumors.
Nuts, especially pistachios, almonds and walnuts, are another source of energy. They are loaded with protein, healthy fats and antioxidants. But you shouldn’t eat handfuls of them, as they are high in calories. If you are on a diet, eat no more than 300g per day.
5. You're Not Taking In Enough Magnesium
Do you fall asleep at your office desk? Drowsiness, dizziness, tearfulness and muscle weakness are symptoms of magnesium deficiency.
Magnesium is a key element that supports the functionality of the body - it is involved in more than 300 biochemical reactions. It supports muscle and nerve function, regular heartbeat, immunity, and bone strength.
Certain types of medications, such as diuretics and antibiotics, can cause magnesium deficiency.
What to do:
Eating green leafy vegetables like spinach is the best source of magnesium. Also, some types of fish, such as halibut, contain 90 mg of magnesium in one 100 g serving. Nuts, whole grains, and beans are also rich in magnesium.
Women need 310-320 mg of magnesium per day, more for pregnant women (350-400 mg) and breastfeeding (310-360 mg). You can take dietary supplements containing magnesium. but check with your doctor first.
6. Heavy menstruation
Do you fall off your feet during your period? You may have iron deficiency anemia, a syndrome characterized by impaired hemoglobin synthesis due to iron deficiency. This mineral is responsible for the production of hemoglobin, which is responsible for transporting oxygen to tissues. Women are most susceptible to iron deficiency anemia due to heavy and prolonged menstruation and uterine fibroids. Fatigue is one of the signs, others include shortness of breath, dizziness and weakness. Coffee or exercise will not help this type of fatigue. It was as if a person was experiencing a lack of oxygen.
How to increase energy:
Women need 18 mg of iron per day, less if you are over 51 (8 mg).
Contact your doctor and get a blood test for iron levels. Don't take iron yourself because iron supplements can cause stomach upset, constipation, and other digestive problems.
In addition, it is best to consume foods rich in iron, such as:
Meat products: beef, liver, kidneys, tongue,
Porridges and cereals: beans, lentils, buckwheat, peas
Vegetables and greens: potatoes (baked new with skin), tomatoes, onions, green vegetables, pumpkin, beets, watercress, spinach, parsley.
Fruits: bananas, apples, pears, plums, persimmons, pomegranates, peaches, apricots (dried apricots),
Berries: blueberries, strawberries/strawberries, black currants and cranberries (you can buy frozen ones, this also helps; you can have sugared cranberries).
Juices: carrot, beetroot, pomegranate, “Red fruit juice”; Apple juice specially designed for pregnant women with a high iron content.
Other: walnuts, black/red caviar, seafood, egg yolk, dark chocolate, dried mushrooms, dried fruits, hematogen.
7. Not getting enough sleep
Women need 7-9 hours of sleep a night. If you sleep less at night, try to nap for 10-20 minutes during the day. Even after a short nap during the day, working capacity, and therefore labor productivity, increases sharply.
Also try meditating for 10-15 minutes to increase your energy levels, clear your mind and refresh your body.
8. Stress
For the brain, there is no difference between the fear of being late for work or being in the teeth of a saber-toothed tiger. Either way, the adrenaline fight-or-flight response gives us the energy for speed or action. But unless you are really running from a huge hungry cat, hormones continue to circulate in the blood in elevated concentrations for a long time, preventing either the nervous system or internal organs from calming down. This can wear down your body and cause problems such as low energy levels, chronic pain, digestive problems, heart disease and diabetes.
How to deal with this:
There is one stress-busting tool that women can use anywhere: breathing.
— With the help of calm and deep breathing, you can prevent emotional swings.
- Increasing the length of your exhalation will help you calm down and relax.
- The slower and deeper, calmer and more rhythmic
our breathing, the sooner we get used to this method of breathing, the sooner it will become an integral part of our life.
Something even simpler? Just smile! This relaxes your facial muscles and relieves tension, helping to boost your energy levels.
How do you cope with fatigue? Do you know other ways? Share with us!
