If you do not carry self-defense equipment with you, such as knives, pistols, stun guns, gas canisters, telescopic batons, etc., then your hands become your main weapon. That is why many people are interested in the question of how to increase the power of a fist.
The main purpose of this article is precisely to give the most complete answer to this question. Below are techniques that will help make your strike stronger.
So, what is impact force and what does it depend on? As you know from physics courses, force is mass multiplied by acceleration. It follows from this that to increase the power of the blow, both the speed with which you perform the blow and muscle mass hands and the whole body as a whole. Therefore, you will have to train both.
Weight training is great for strength training. But, since not all muscles of the body are involved in a hand strike, the training will also focus only on target muscles. Namely on the chest muscles, triceps and deltoid muscles(shoulder muscles).
To train chest muscle strength:
- 1. . Great for training endurance and strength pectoral muscles.
- 2. . Also aimed at training the pectoral muscles. They are a good alternative.
- 3. . Unlike previous exercises, the barbell press helps to quickly gain both strength and mass of the pectoral muscles.
To train triceps strength:
- 1. . It gives an effect similar to push-ups on wide bars, only in this version the main load falls on the triceps.
- 2. . Basic exercise, which perfectly increases the mass of the triceps and their strength.
To train deltoid muscle strength:
- 1. and . Since shoulder joint plays very important role When performing a kick, especially a side kick, developed shoulders are of key importance.
In order to develop impact speed, there are two simple but very effective exercises:
- Delivering a series of jumping strikes. The essence of the exercise is as follows: You jump as high as possible and while you are in the air, perform a series of straight punches at the fastest possible pace.
- Kicks with dumbbells in hands. Take dumbbells weighing 0.5-1.5 kg in your hands and perform kicks with them as quickly as possible. These can be direct blows, blows from below or side blows. The main thing is to choose correct weight dumbbells, if the strikes with them are too slow, then take less weight.
To increase the force of a punch, you also need to use two more tricks
Firstly, when performing a strike, you need to engage the body, that is, step forward if the strike is performed with the front hand, or rotate the pelvis in synchronization with the strike with the back hand. (the concept of “front and back” hands means that if you, for example, are right-handed, then in a stance, you left hand will be slightly forward (front), and the right one will be closer to the head (back))
Secondly, you should actively train the forearm muscles for mass. They are located at the closest distance from the striking part (fist), so their weight will be most noticeable.
Conclusion
So, today you learned how to increase the power of your fist and got acquainted with the exercises that will help you achieve this. Also, I would like to emphasize that the force of the blow depends both on its speed and on the mass of the hand and the whole body, and not just on one or another indicator. Remember this!
Very good video dedicated to this topic:
It will be very good if you share your opinion on this matter by leaving it in the comments to the article and discussing it with other participants.
Knowing how to protect yourself on the street is a very important skill. The ability to deliver a knockout blow is necessary not only professional boxers, but also to the ordinary person. In this case, a lot depends on physical preparation. There are different ways how to increase impact power. Activated during attack various groups muscles, so you need to know how to properly prepare them all.
How to increase your punching power
The degree of damage is influenced by the following types of muscles:
Large pectoralis;
Triceps brachialis;
Wide dorsal;
Deltoid;
Muscles of the forearm.
How to make your arm muscles stronger
You can strengthen them by doing regular push-ups. If a trainee can do this 100 times, the impact force will be 2 times greater. The load on a certain muscle group depends on the position in which the hands are placed.
Exercise options:
First option: regular push-ups, hands at shoulder level. Performed slowly, at a rate of 20 presses per minute.
Second option: the hands are placed together at the level of the stomach, the body is directed forward.
Third option: place your hands wider than shoulder width and perform presses.
How to increase your kicking power
Since the weight of the leg exceeds the weight of the arm, it is capable of causing more serious damage to the enemy. However, for this it is not enough to work out a clear technique, physical training must be appropriate. The question arises: “How to increase the power of a kick?” To do this you need to train separately. Following the trajectory of the attack allows you to make the damage as effective as possible, since the blow is delivered along the shortest path, taking into account the laws of physics.
There are different exercises, capable of making a kick attack powerful:
1. Leg raises. The exercise is very difficult, but effective. Strengthens the muscles of the thighs and abdomen. To perform it, you need to stand at a distance of 60 cm from the chair, then smoothly execute the trajectory of the impact and fix the leg in the final position for 2-4 seconds (the more, the better). After this, lower your foot onto the back of the chair. Perform 2-3 approaches.
2. Practice with simulators. Performing leg presses helps increase muscle endurance and strength. You can also do squats.
How to increase your punching and kicking speed
Working out in the gym increases strength. However, the built-up muscles have more weight, therefore, according to the laws of physics, the speed of the strike is lost. To prevent this, it is necessary to simultaneously develop the ability of the muscles to inflict damage not only powerfully, but also as quickly as possible. To develop your arms, you should perform the following exercises:
1. Speed push-ups. To do this, you need to perform presses as quickly as possible.
2. You can speed up the attack with your hands by performing claps from a lying position. It is necessary to do push-ups and bottom position push off the floor with your hands so that you can clap in front of you.
3. Initial pose: lying on your fists, arms level solar plexus. Do presses as quickly as possible and many times.
There are other exercises to increase your kicking speed:
1. Jumping. You need to squat and jump as high as possible from the bottom position.
2. Kicking with weights (0.5-3kg). Over a certain period of time in the fight (3-5 minutes), maintaining a tempo, you should constantly kick at certain levels. For beginners, the rhythm could be, for example, 1 beat every 3 seconds. It is important to follow it, then not only the speed of the strike will increase, but also endurance and strength.
3. Jumping on an obstacle. You need to sit down a little and jump onto some surface. Do this until your legs get tired. This exercise effectively develops impact speed.
You will immediately think that you need to increase your total body weight (gain mass) in order to hit as well. But no. To increase the force of a punch, you need to understand what it is formed from. Let's talk about this.
Hack on your nose
Speed alone is not enough to deliver a strong blow. You need to put in your whole weight, only then will there be a result.
Do not straighten your arm completely upon impact to avoid dislocating the joints. Strike from different angles.
Feet:
- should be slightly wider than shoulder width;
- the heel rises first;
- When hitting, the foot must be turned in the direction of the movement of the hand;
- upon impact right hand the left foot is in place, and the heel of the right is raised and vice versa.
Other Features
- Your knees should be slightly bent and your body weight should be shifted forward.
- Turn your hips towards your opponent, simultaneously with the strike.
- Full body movement upon impact, with a close throw of the arm, is more effective.
- Never reach forward. Turn your body sharply.
- When swinging, do not move your hand back - your opponent will guess the maneuver.
- The fist must be clenched as tightly as possible upon impact.
- Exhale with each blow.
Watch the instructional video on how to punch correctly:
How to increase impact power: exercises
1. Stuffing the Ball
Find the heavy ball that boxers use in training. If you don't have one, use a basketball one. Do the following:
- feet shoulder-width apart, body straight. Raise the ball high above your head. Hit the ball hard on the floor and catch it after it bounces. Repeat the exercise at least 15 times.
2. Jump Squats
1. Starting position: stand straight, feet shoulder-width apart, arms at your sides;
2. Squat down until your knees are level with your hips;
3. Jump up as much as possible, while raising your arms;
4. Repeat jumping until you run out of strength (for better effect you can pick up dumbbells).
Leg muscles
Beginner, know this: to develop a strong punch, you need to start by developing your leg muscles. They play a big role when executing a shot. Squats with weights help to develop the muscles of the legs as much as possible.
Upper body muscles
As for the upper body, here for powerful blow a big role is played by: triceps, back muscles and shoulders.
Basic exercises that develop these muscle groups:
- pull-ups;
- fist push-ups;
- reverse push-ups;
- lifting the weight (forward, up).
Source: depositphotos.com
1. Use regularly hand expander. Buy the hardest implement and work alternately with both hands. Be sure to squeeze the expander sharply, applying all your strength. The exercise helps develop the interdigital muscles. As a result, the fist will begin to weigh more, and the force of the blow will accordingly increase.
2. Every day, jump rope with your hips high. Try to reach your chest with your knees.
3. Exercises with a sledgehammer are no less effective. Take a tool (it’s best to do this near the garage) and start hitting unnecessary tires. During the exercise, exactly those muscles that work during impact are activated.
With your fist, you can find very little useful information. In particular, they usually write that you cannot strike on your own and you need to train with an experienced fighter or coach 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 his fist. Read on and absorb the knowledge!
How to increase punching power: characteristics
What are impact indicators and how to develop them? Speaking frankly, without embellishment, about the masters of Shao-Lin, all fighting characteristics and striking exercises 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 a 5-10 kg dumbbell in each hand and start sparring with a shadow, holding and
combining the same strikes in your usual rhythm. In just a minute you will feel how all your muscles ache from fatigue, but don’t 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 your endurance, teaching 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.
Advice: another very interesting exercise from wushu fighters. Do shadow boxing in the pool, underwater. The speed of your punch depends on your body's ability to overcome air resistance, and since it is much higher, training in such conditions will make you much faster.
Oddly enough, you can read about how to increase the force of a punch in a real fight in an anatomy textbook. What is strength? This is mass times acceleration. Accordingly, if you work on speed, then all you have to do is work on your weight and thereby you will increase the power of your blow. Try to gain more and work with heavier weights on heavy compound exercises.
Another secret of how to increase your fist is hidden in the density of the striking surface. For these purposes (to increase density) various brass knuckles are used, and also, which is a more effective and honest way, they stuff the surface of the fist, leveling the knuckles, which turns the fist into a real hammer. For the same purpose, you can simply do push-ups from the floor from a fist stand.
The correct technique for performing a strike is 50% of its power. 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, comes 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 blow) than even a well-filled fist, because in the second case more than 30 bone joints are involved in the blow, which is not only extremely dangerous, but also extinguishes about 20-25 % impact force.
Any man would like to learn how to apply strong blows, since this is the only way to win a duel with an opponent. Even if you don't attend boxing or martial arts training, this doesn't mean you don't need to train your punching power. Situations in life can be very different and it is quite possible that you will need to stand up for yourself or for your loved ones. To defeat your opponent, you must not only hit correctly, but also deliver super-powerful blows.
How to increase punching power at home
If you know that this is your weak point, you will have to train regularly to strengthen your blow. To do this, you don’t have to visit the gym or go to boxing classes; if you want, you can increase your strength even at home. The main thing in this case is regularity of classes. We advise you not to give up, even if at first you do not notice any changes. Strength requires development, and it will not appear if you give up halfway. Therefore, we advise you not to hope for a miracle and work hard on yourself!
How to increase the power of a punch? Rule #1: Before starting the main training and performing punches, be sure to do a 10-minute warm-up. This may include push-ups, pull-ups, arm swings, etc. This will prevent injuries and sprains.
Manual expander- Buy this inexpensive device at a sporting goods store. With its help, you can train your wrists and strengthen them; the simulator also develops your forearms, and they are the ones that are used when making strikes.
Kicks in the air. Imagine that a dangerous opponent is standing opposite you. Strike him and don’t forget to move, this way you will hone not only your striking technique, but also your reaction speed. IN real life you will be able to respond to danger as quickly as possible.
Dumbbells. As we have already said, it is not necessary to buy a gym membership, because you can train effectively even at home. To do this, we advise you to buy collapsible dumbbells, the weight of which can be adjusted. Use them to train the muscles of your chest, arms and shoulders 3-4 times a week, and the results will not keep you waiting.
Push-ups - universal exercise, which will not only improve your endurance, but also affect your strength. Try to do 2-3 sets of push-ups every workout, try to do them every time new look push-ups.
Check out our post How to Do Push-Ups Properly
Jump rope. Boxers jump rope not only to drive overweight Before competition, this exercise also helps to develop the wrists and shoulders and improve reactions. Jump for 4-5 minutes before training.
Pull-ups. This exercise works no worse than push-ups. Not everyone can do pull-ups, but we encourage you to try anyway. In any case, the exercise will only benefit you.
Swing the hammer. Doing this exercise in an apartment is very dangerous, but if you still want to try, try it. Strike the imaginary enemy with a hammer, while trying to tense your arm muscles as much as possible.
Training with a punching bag. If you have the opportunity, try to at least sometimes include hitting a punching bag in your training. The equipment is available in many rooms; if you wish, you can install it at home.
To make your punch more powerful, you will have to work hard. But with regular training you will succeed and after 2-3 weeks you will notice good results. Also, don’t forget to eat right and include as much protein in your diet as possible.
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