Push-ups for a strong kick. Fist and punch training

18.09.202027.05.2017

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.

For athletes involved in various martial arts, a well-placed blow is important. In this article we will look at what the force of a blow depends on and how to train correctly to achieve the desired result.

What does it depend on and what muscles are responsible for the force of a hand strike?

Impact force in simple words is the mass of the body multiplied by the speed of movement. In this case, the mass of all the muscles involved is important, not just the arms. Let's figure out which muscles of which parts of the body are involved during a punch:

legs(calves, quadriceps, thighs) - when striking you need a good fulcrum, push and turn, balance, forward movements that will provide speed;
abs and back muscles- allow you to maintain balance, transmit energy and directional force lower limbs in the shoulder and hand, restraining the recoil from the blow;
thoracic region- this is endurance, which affects the time it takes to keep your arms suspended during a long fight;
arms (shoulder and forearm)- their flexion and extension abilities are more important in order to be able to switch to defense in time after a blow. The hands transmit speed and force to the entire body. The forearm is responsible for correct position fingers clenched into a fist. How stronger than the forearm, the more firmly the finger bones are fixed and, accordingly, there is less risk of injury.

Exercises for punching strength

To develop the necessary strength, there is a set of trainings. Let's take a closer look at how and what muscles to train: examples and technique.

Kicking the ball

To perform it you will need space and heavy, it is better basketball ball. Technique:

Feet shoulder-width apart, body straight.
The ball is raised above the head in the hands.
With maximum force you need to hit the projectile on the floor and catch it after the ball springs back.
Repeat the action at least fifteen times.

Squat with jump up

You can start squats without weights, and then perform actions with additional weight in your hands, for example with dumbbells. Technique:

We stand straight, arms freely along the body, feet at step width.
Do a squat until an angle is formed between the thigh and knee joint 90°.
From this position, we jerk the body up, raising straight arms above the head.

Video: jump squats This exercise, like those described below, are performed as many times as your level of physical fitness allows. During regular training, sets and approaches are increased.

Pull-ups

When training to develop impact force, unlike conventional ones, place your palms wider than your shoulders. Best result is achieved if you increase the load by performing the action with weights.

Push-ups with clapping

This plyometric action is used in training professional athletes(gymnasts, bodybuilders, boxers) to develop speed and endurance of muscle tissue. Sequence of actions:

IP - prone position.
As you inhale, bend your arms, approaching the floor.
As we exhale, we push off the floor with force, clapping our palms.

Video: push-ups with clapping: technique and nuances

Power outputs from the bar

A strong jab or hook is, first of all, a sharp movement that is invisible to the enemy. The following exercise will help you develop your speed and sharpness. We do it according to this scheme:

IP - “elbow bar”.
Push your body sharply and forcefully into a palm-stand.

Hannibal push-ups

The next activity, in addition to training almost all the muscles of the body, develops a sense of balance. Instructions:

Take a lying position.
Raising your body on your palms, simultaneously jump and pull your feet towards your hands.
Standing on your feet, touch your palms to your knees.

Video: Hannibal push-ups, how to learn

Reverse push-ups

Reverse push-ups are performed using a sports bench. Sequence of actions:

Stand with your back to the bench.
Place your palms on the edge of the bench.
Bending and straightening your elbows, perform body lifts.

Jerk

Training with kettlebells very well develops the muscles responsible for flexion and extension. Instructions for performing a jerk:

With your arm outstretched, place the weight between your feet.
You need to keep your back straight.
With one jerk, you need to raise your hand with the weight above your head.

The exercise is similar to the previous one, but there is a difference: in the snatch, the weight is thrown back over the head onto the shoulder, and then thrown up with a sharp push.

Lifting a kettlebell up from a seated position

This set, in addition to strength, develops balance. Technique:

With a projectile on the shoulder, squat with your knees completely bent.
To maintain balance, the free arm is extended in front of you.
Raise the weight, hold for a couple of seconds.
Repeat on the other limb.

Did you know? Samoan boxer David Tua is considered the record holder for the power of a blow; the power of his hook in kilograms is estimated at 1300.

Raising the kettlebell forward

This action is similar to the snatch exercise, but during the snatch the kettlebell is raised to chest level and locked in that position. At correct execution The angle between the body and the arm extended with the projectile will be 90°.

Lifting a kettlebell from a lying position

In this set, you can help yourself when performing with your free hand. Technique:

Lying on your back, raise your hand with the projectile.
Without changing the position of the hand, they begin to lift the body.
Lifting is performed by bending your legs in turn.

Video: lifting a kettlebell with one hand from a lying position

Exercises with a sledgehammer

An activity like stuffing tires can increase muscular endurance in all major muscles of the body. Helping to lift heavy weights, the legs, buttocks, and back work. All you need is a sledgehammer or hammer with a weight convenient for you, and an old car tire. You will have to practice outside, having first dug the tire halfway into the ground to secure it.

The scheme is as follows:

Standing directly in front of the tire, wrap your palms around the handle of the projectile. One palm is closer to the striking end, the second is in the middle of the handle.
When swinging your arms, turn your feet in the direction of the swing.
When hitting, take half a step forward, then back.

Similar exercise can be performed standing straight, without turning the body, or by changing the position of the palms: clasping the sledgehammer with both palms with a small distance between them.

Video: working with a sledgehammer - developing impact force

There are many exercises for developing an explosive strike, as well as training recommendations. Let's look at some of them:

Exercises with an expander develop the hand and finger muscles well. In this case, training should be done daily, choose a hard simulator.
Jumping rope strengthens your legs, abs, and back muscles. The higher your legs rise, the more effective the workout.
Paw work is a great activity for developing speed and agility. The same goes for shadow boxing.
In addition to the types of push-ups described above, push-ups on your fists are also effective.

Did you know? The swing is considered the most ridiculous blow in boxing - it seems that the boxer is simply waving his arms like a windmill. Although heavyweight Shanon Briggs, thanks to the swing, managed to win forty-five victories by knockout, and in the very first round of the fight.

Tips on striking techniques:

When standing, it is correct to keep your knees slightly bent, this will allow you to distribute your own weight.
The feet are always turned in the direction of movement of the hand (right fist - right leg).
If the contact with your opponent is as close as possible, turning your entire body in his direction will give greater strength and speed. There is no need to lean forward.
By drawing your fist back, making a strong swing, you thereby warn the enemy of your intention.
The fist should be clenched as much as possible during the strike.

In conclusion: only regular training and following the rules during exercise will give the desired result over time. Remember that you need to train all muscle groups, all movements during impact must be coordinated and simultaneous.

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.

Hello, dear readers of the site. Our conversation today will certainly be interesting and useful for men and women, since, in addition to the sports component, it touches on such an important aspect as effective self-defense. Pumped up ones certainly look impressive. However, sometimes it is not impressive enough to avoid or resolve a conflict or acute situation. Agree that from this point of view, training punches will be the ace in the hole that will help resolve the issue in your favor.

From a sports point of view, exercises aimed at developing punching power, as you will see later, are strengthening, train endurance, reaction and much more. Interested? I'm sure so. Then change into your training clothes and follow me.

You can do most of the exercises yourself, and if you have dumbbells and a punching bag, we can do it at home. Therefore, I suggest not to sit for a long time and go straight to training.

How to achieve surprise

Let's start our lesson with making your strike as unexpected as possible. Try from a relaxed standing position, at the sound signal, to sharply gather and strike. How's the reaction? Is he limping? Then work on it in this way, trying to minimize the gap from the signal to the completion of the blow. Carry out a similar training, replacing the sound signal with a touch. Ask your household to help with this. The goal is the same - to reduce the gap to a minimum. Naturally, this is how sharpness is developed.

Another great exercise for speed is hitting the newspaper. Ask someone to hold it or simply attach a sheet of newspaper to the clothesline with clothespins and try to hit it as hard as possible. If at some point you managed to break through the sheet with your fist, you are a master of sharpness and speed.

I advise you to do this kind of training with two or more people, as there are exercises that will require the help of a partner. Is your friend nearby? Well then, remember boxing. Even if you haven’t done it, you’ve definitely seen such exercises on TV or in films.

If you are in a serious mood, then get boxing paws. Let your partner, after putting them on, change the position of his hands all the time: higher, lower, further, closer. The main thing is not to exceed the strike distance. In turn, try to hit as quickly and sharply as possible so that your partner does not have time to withdraw his paw.

Also try to strike to the body, while your partner unexpectedly jumps back sharply. You need to have time to get your bearings and hit before your partner jumps out of the area where you can reach him. Do you agree that this is a great speed workout?

How to achieve punching power

To achieve a knockout effect, in addition to speed, it is also necessary to train the power of the blow. This is where push-ups will come to our aid. Do push-ups on your fists, on your fingers, with clapping. Starting position– hands are shoulder-width apart, maybe a little wider. When lowering, try not to spread your elbows, but to move them along your body. You need to do push-ups sharply, quickly.

When working with the bag, try to punch it. Don't hit it, but hit it inside. One more thing good exercise- this is to swing the bag and hit counter blows. When performing any exercises with a punching bag, take care of your wrist.

Incredibly useful for both strong blow hand, and for the endurance of the whole body. Start with a weight of 1-1.5 kg. Take dumbbells, stretch your arms in front of you and begin to quickly swing: up, down, left, right. Do 3 sets of 3 minutes, spending 30 seconds on each swing direction. This training not only strengthens the shoulders, making them as resilient as possible, but also raises the pain threshold. How? If you do these 3 by 3, you will understand.

You can also shadowbox. Also, with dumbbells in your hands, perform various combinations against an imaginary opponent. The longer the training, the stronger and more powerful the blows will be, the higher the speed without loads, the more resilient and rhythmic you will work.

How to harden your hands

By the way, a very valid question. Indeed, hard, hardened outer parts of the hands are important for knockout. This is where push-ups come to the rescue again. We've already done push-ups with fists. Now try to perform the same exercise on the phalanges, on the knuckles. I'm telling you for sure, it will hurt at first. Therefore, start such activities, for example, on a towel.

Over time, the surface on which you do push-ups should become as hard as possible, and painful sensations should disappear completely. Such training will also protect you from unnecessary, unnecessary hand injuries, and this, you see, is important.

Feeling the strength behind you, the ability to hit an opponent with one sharp movement of your hand, certainly adds a lot of confidence. However, try to apply these skills exclusively in sports, and resolve conflicts as peacefully as possible in each individual situation. Believe me, this will not make you respected less.

Strengthen your health, train your body, remember to warm up, oh breathing correctly. I don't say goodbye, because tomorrow we will meet again at the same place. See you.

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, strength 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 that a short excursion In theory, we can go directly to the exercises. Let's proceed to the first exercise for a direct blow - push-ups on the palms, narrow setting. 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 perform deep push-ups - 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.