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 gain more work with heavy 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, that is why it is much more effective to use an open palm to strike (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% of the impact force.
For athletes involved various martial arts, a well-placed strike is important. In this article, we will look at what impact strength depends on and how to train correctly in order to achieve the desired result.
What it depends on, and which muscles are responsible for the force of a hand strike
Impact force in simple terms is the mass of the body multiplied by the speed of movement. In this case, the mass of all the muscles involved is important, and not just the arms. Let's figure out which muscles of which parts of the body are involved during a hand strike:
- legs(calves, quadriceps, hips) - when striking, you need a good fulcrum, push and turn, balance, translational movements that will ensure speed;
- abs and back muscles- allow you to maintain balance, transfer energy and directed force lower extremities in the shoulder and hand, hold back the impact;
- thoracic region- this is endurance, which affects the time of holding hands on weight during a long fight;
- hands (shoulder and forearm)- their flexion and extension ability is more important in order to be able to switch to defense in time after a blow. Hands transmit the speed and effort of the whole body. The forearm is responsible for correct position fingers clenched into a fist. How stronger forearm, the more firmly the bones of the fingers are fixed and, accordingly, there is less risk of injury.
Hand power exercises
To develop the necessary strength, there is a set of training. Let us consider in detail how and what muscles to train: examples and execution techniques.
Kicking the ball
To perform, you need space and heavy, better basketball. Technique:
- Feet shoulder width apart, body straight.
- The ball in the hands is raised above the head.
- With maximum force, you need to hit the projectile on the floor, catch it after the ball bounces.
- Repeat the action at least fifteen times.
Jump up squat
Squats can be started without weighting, and then perform actions with additional weight in the hands, for example, with dumbbells. Technique:
- We stand straight, arms freely along the body, feet a step wide.
- We 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, as described below, are performed as many times as the level of physical fitness allows. In the course of regular training, sets and approaches are increased.
Pull-ups
When training for the development of impact force, unlike the usual ones, the setting of the palms is wider than the shoulders. Best result is achieved by increasing the load by performing an action with weighting agents.
Push-ups with claps
This plyometric action is used in training professional athletes(gymnasts, bodybuilders, boxers) for the development of speed and endurance of muscle tissues. Sequencing:
- IP - emphasis lying.
- As you inhale, bend your arms, approaching the floor.
- On exhalation, we forcefully push off the floor, making a clap with our palms.
Video: push-ups from the floor with claps: technique and nuances
Power outputs from the bar
A strong jab or hook is, first of all, a sharp movement imperceptible to the opponent. The following exercise will help you develop speed and sharpness. We perform according to the following scheme:
- IP - “bar on the elbows”.
- Push the body sharply, forcefully, taking a handstand.
Hannibal Pushups
The next lesson, in addition to training almost all the muscles of the body, develops a sense of balance. Instruction:
- Take an emphasis lying down.
- Raising the body on the palms, at the same time pull the feet towards the hands with a jump.
- Standing on your feet, touch your knees with your palms.
Video: Hannibal push-ups, how to learn
Reverse push-ups
Reverse push-ups are performed using a sports bench. Sequencing:
- Stand with your back to the bench.
- Rest your palms on the edge of the bench.
- Bending and unbending your elbows, perform body lifts.
dash
Kettlebell training is very good at developing the muscles responsible for flexion and extension. Snatch instruction:
- On an outstretched arm, place the weight between the feet.
- The back must be kept straight.
- With one jerk, the arm with the kettlebell must be raised above the head.
The exercise is similar to the previous one, but there is a difference: in a snatch, the weight is thrown back over the head on the shoulder, and then thrown up with a sharp push. 
Lifting the kettlebell up from a seated position
This set, in addition to strength, develops balance. Technique:
- With a projectile on the shoulder, they squat, fully bending their knees.
- To maintain balance, the free arm is extended in front of you.
- Lifting the kettlebell, fixing for a couple of seconds.
- Repeat on the other limb.
Did you know? Samoan boxer David Tua is considered the record holder for punching power, the force of his hook in kilograms is calculated at 1300.
Kettlebell lift forward
This action is similar to the “snatch” exercise, but in the snatch, the kettlebell is raised to chest level and fixed 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 a free hand. Technique:
- Lying on your back, raise your hand with a projectile.
- Without changing the position of the hand, they begin to lift the body.
- The rise is performed by bending the legs in turn.
Video: Lifting a kettlebell with one hand from a prone position
Sledgehammer exercises
Such an activity as stuffing tires allows you to increase muscle endurance of all large muscles of the body. Helping to lift heavy weight, legs, buttocks, back work. All you need is a sledgehammer or a hammer with a weight that is comfortable for you, an old car tire. You will have to do it on the street, having previously dug the tire half into the ground for fixation.
The scheme is as follows:
- Standing directly in front of the tire, grasp the projectile handle with your palms. One palm is closer to the beating end, the second in the middle of the handle.
- When swinging your arms, turn your feet in the direction of the swing.
- When hit, we take half a step forward, then back.
Video: working with a sledgehammer - developing impact strength
There are many exercises for developing explosive punches, as well as training recommendations. Let's consider some of them:
- Classes with an expander develop the hand and muscles of the fingers well. At the same time, training should be daily, choose a hard simulator.
- Jumping rope strengthens the legs, abs, and back muscles. The higher the legs rise, the more effective the workout.
- Paddle work is a great activity to develop speed and agility. The same goes for shadow boxing.
- In addition to the above types of push-ups, push-ups on fists are also effective.
Did you know? The swing is considered the most ridiculous blow in boxing - it seems that the boxer just swings his arms like a windmill. Although heavyweight Shanon Briggs, thanks to swing, managed to win forty-five knockout victories, while in the very first round of the fight.
Hitting tips:
- In the stance, 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 hand movement (right fist - right leg).
- If the contact with the opponent is as close as possible, a turn in his direction with the whole body will give greater strength and speed. There is no need to lean forward.
- By pulling your fist back, making a strong swing, you thereby warn the enemy of your intention.
- The fist during the blow should be compressed as much as possible.
In conclusion: only regular training and compliance with the rules during classes will give the desired result over time. Remember that you need to train all muscle groups, all movements during impact must be coordinated, simultaneous. Knowing how to protect yourself on the street is a very important skill. The ability to deliver a knockout punch is necessary not only professional boxers but also to the common man. In this case, much depends on physical fitness. Exist different ways how to increase punching power. During the attack involved various groups muscles, so you need to know how to properly prepare them all.
How to increase punching power
The following types of muscles affect the degree of damage:
Large chest;
Three-headed humeral;
Wide dorsal;
deltoid;
Musculature of the forearm.
How to make arm muscles stronger
You can strengthen them when doing regular push-ups from the floor. If the trainee can do this 100 times, the impact force will be 2 times greater. The load of a certain muscle group depends on the position in which the hands will be.
Exercise options:
The first option: regular push-ups, hands are at shoulder level. It is performed slowly, with a pace of 20 presses per minute.
The second option: the hands are located together at the level of the abdomen, the body is directed forward.
The third option: place your hands more than shoulder width, perform bench presses.
How to increase kicking power
Since the mass of the leg exceeds the weight of the arm, it is capable of inflicting 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 kicking?" To do this, you need to train separately. Compliance with 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 that can make a powerful kick attack:
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 that, put your foot on the back of the chair. Run 2-3 approaches.
2. Practice with simulators. Performing leg presses helps increase endurance and muscle strength. You can also do squats.
How to increase punching and kicking speed
Gym workouts increase strength. However, enlarged muscles have more weight, therefore, according to the laws of physics, the speed of striking is lost. To prevent this, it is necessary to simultaneously develop the ability of muscles to inflict damage not only powerfully, but also as quickly as possible. To develop hands, the following exercises should be performed:
1. Speed push-ups. To do this, you need to perform the presses as quickly as possible.
2. You can speed up the attack with your hands by doing claps from the prone position. It is necessary to do push-ups and from lower position push off the floor with your hands so that you can have time to clap in front of you.
3. Initial posture: emphasis lying on the fists, hands are at the level solar plexus. Do presses as quickly as possible and many times.
To increase the speed of kicking, there are other exercises:
1. Jumping. It is necessary to perform a squat and from the bottom position make the jump as high as possible.
2. Kicking with weights (0.5-3kg). It follows for a certain time of the fight (3-5 minutes) with the observance of the pace to constantly strike with the foot at certain levels. For beginners, the rhythm may be, for example, 1 beat in 3 seconds. It is important to observe it, then not only the speed of impact will increase, but also endurance, strength.
3. Jumping on an obstacle. You need to sit down a bit and perform a jump on some surface. Perform until your legs get tired. Such an exercise effectively develops the speed of impact.
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, of course, look impressive. However, sometimes it is not impressive enough to avoid or resolve a conflict, acute situation. Agree that from this point of view, training punches will be the trump card in the sleeve that will help resolve the issue in your favor.
From a sports point of view, exercises aimed at developing the strength of impact, as you will see later, are strengthening, training endurance, reaction and much more. Interested? I'm sure yes. Then change into training clothes and please follow me.
You can do most of the exercises on your own, and if you have dumbbells and a punching bag, then 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 by making your blow as unexpected as possible. Try from a relaxed standing position, on a sound signal, sharply gather and strike. How is the reaction? Lame? Then work on it in this way, trying to minimize the gap from the signal to the completion of the strike. Do a similar workout, replacing the beep with touch. Ask family members 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 speed exercise is hitting the newspaper. Ask someone to hold or simply attach a sheet of newspaper to the clothesline with clothespins and try to hit it as sharply 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, as there are exercises that will require the help of a partner. Comrade nearby? Well then remember boxing. Even if you didn’t do it, you must have seen such exercises on TV or in films.
If the mood is serious, then get boxing paws. Let your partner, putting them on, change the position of the hands all the time: higher, lower, further, closer. The main thing is not to exceed the impact distance. In turn, try to beat as quickly as possible, sharply, so that the partner does not have time to take the paw away.
Also try to strike the body, while the partner unexpectedly for you will bounce sharply. You need to have time to orient yourself and hit until the partner jumps out of the area in which you can reach him. Agree that this is a great speed workout?
How to get punching power
To achieve a knockout effect, in addition to speed, it is also necessary to train the force of impact. This is where push-ups come to the rescue. Push-ups on fists, on fingers, with claps. Initial position- hands are shoulder-width apart, maybe a little wider. When lowering, try not to spread your elbows, but to lead them along the body. It is necessary to push up sharply, quickly.
When working with a pear, try to punch it. Hit not on it, but inside it. Another good exercise- is to swing the bag and beat oncoming blows. When doing any exercise with a punching bag, take care of your wrist.
Incredibly useful for hard hit hand, and for the endurance of the whole organism. Start with a weight of 1-1.5 kg. Take the dumbbells, stretch your arms out in front of you and start swinging quickly: up, down, left, right. Do 3 sets of 3 minutes, allocating 30 seconds for each direction of the swings. Such training not only strengthens the shoulders, making them as hardy as possible, but also raises the pain threshold. How? And you do these 3 by 3 - you will understand.
You can also shadowbox. Also, with dumbbells in your hands, perform various combinations on an imaginary opponent. The longer the training is, the stronger, more powerful the blows will be, the higher the speed without weights, the more enduring and rhythmic you will work.
How to harden your hands
By the way, a very good question. Indeed, hard, hardened outer parts of the hands are important for knockout. Here again, push-ups come to the rescue. We've already done push-ups. Now try to perform the same exercise on the phalanges, on the knuckles. I'm sure it will hurt at first. Therefore, start such classes, for example, on a towel.
Over time, the surface on which you do push-ups should become as hard as possible, and pain should disappear completely. Such training will also protect you from unnecessary, unnecessary hand injuries, and this, you see, is important.
Feeling the power behind you, the ability to hit the enemy with one sharp movement of the hand, of course, greatly adds confidence. However, try to apply these skills exclusively in sports, and resolve conflicts as much as possible in each individual situation in a peaceful way. Believe me, you will not be less respected from this.
Strengthen your health, train your body, remember to warm up, oh correct breathing. I do not say goodbye, because tomorrow we will meet again at the same place. See you.
Instruction
In most cases, the impact force depends on the impact technique, the state 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 blow. So, let's start with a warm-up. We stretch our arms, shoulders, muscles of the chest, back, legs. As you know, strength direct hit comes from the triceps. But depending on how the impact changes, other muscles are also involved. Let's take a side kick as an example - a hook: it mainly involves the triceps and chest muscles. And, let's say, in the lower blow - - biceps, triceps, chest muscles, as well as back muscles and are involved. The whole impact force depends on the legs, and only then the arm muscles are involved.
After that short excursion into theory, we can go directly to the exercises. Let's start the first exercise for a direct strike - push-ups on the palms, narrow setting. This exercise engages the triceps muscles, which are part of the core muscle group for speed and punching power. You need to put your palms in such a way that a triangle forms between them. In this case, the palms should be parallel to the chin. When push-ups, touch the forehead to the area of \u200b\u200bthe triangle.
Now let's move on to the second exercise - push-ups on fists, narrow setting. In this exercise, we again work triceps. We put our 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 the fists in a wide position. In this exercise, in addition to the muscles of the arms, the muscles of the chest are also involved. Pumping the muscles of the chest, respectively, we increase the strength and speed of the side impact. We spread our hands as wide as possible, put them on our fists and begin to do push-ups. Push-ups should be done as deep as possible so that the muscles work optimally. The best way perform deep push-ups - using three chairs. We put 2 chairs parallel to each other for arms and 1 for legs. And thus we do push-ups, lowering the torso as deep as possible.
Now we take dumbbells weighing 2-3 kilograms. To begin with, you do not need to take more weight so as not to damage the joints. And we fight with a shadow, 200 straight, side and uppercuts each.
Then we take the rope and start jumping as quickly as possible, preferably at least 3 minutes. Performing this exercise, we pump the calves and feet, from which the impact force directly comes. If you do not have a rope, you can jump without it, steps forward, backward, right and left.
Push-ups should be performed smoothly, at an even pace and to the limit, until the hands shake from overload. As you know, in all sports, doing something beyond their capabilities, thereby they expand. So we did a few sets of push-ups plus jump rope. After that, be sure to spend 20-25 minutes hitting the pear. Moreover, work with a pear should also be smooth. Hitting it with all your might and as quickly as possible is not worth it. To relax the worked muscles, you need to spend a couple of rounds with a pear.
