Content:
What exercises need to be performed to train the breakdown and acceleration of the fist. How can you harden your hands. Useful tips.
Every athlete who has been or is engaged in martial arts is well aware of the importance of the strength and quality of the blow. The effectiveness of the latter largely depends on the sharpness, whipping, correct concentration of force. The more clearly the blow is technically executed, the more likely it is to knock out the opponent. Below we will look at how to put a hit, and how to properly organize training to achieve your goal.
breakdown
The training itself consists of two stages, the first of which is the so-called breakdown. With regular training, you can achieve maximum surprise for your opponent. The main principle here is the ability to be as relaxed as possible before a strike and to be able to almost instantly gather “forces into a fist”. The effect of surprise will be only if there is no thought to hit in the head - it should come only at a certain moment and immediately be realized.
For training, you can use the following exercises:
- hitting the sound. You take a fighting position and relax all muscle groups. At the same time, the assistant periodically gives a signal, for example, starts to clap. The first sound should be a command to make a whipping blow. The main task in this exercise is to reduce the time between the sound and the blow itself. Subsequently, training can be complicated by adding another sound to which it is not desirable to respond;
- hit after touch. The principle of development remains unchanged. The only difference is that the source of the signal is not a sound, but a touch on the “student”. The strength of such touches can be different - starting with a normal touch and ending with a strong push (this must be agreed in advance);
- working out a blow with a boxing paw. This exercise is the most popular in boxing. The partner stands in front of the fighter with a paw on his hand and constantly changes its position (in all directions). The main requirement is that the product is no further than arm's length;
- body blow. The essence of the exercise is that the partner tries to avoid the blow and bounce, and the fighter tries to get the body with his fist. This is where the ability to relax psychologically and physically is of key importance;
- blow to the newspaper. The principle of the exercise is simple. The assistant holds a small piece of sheet with a size of 30x30 cm. The task of the fighter is to hit the sheet. If you train correctly and for a long time, you can achieve an ideal result - punching a hole in paper. But for this you will have to sweat a lot.
Overclocking
An important moment in the formulation of the blow is the high-quality and fast acceleration of the fist. Here, the quality of the athlete's preparation, his strength and speed are of key importance. It is important that both components are at a high level. There is an opinion that in the process of training it is better to exclude work with weight. But it's not. It is unrealistic to achieve a powerful blow without sufficient strength, and especially when it comes to working on the opponent's body.
To work out strength correctly and quickly, pay attention to a number of exercises:
- Push-ups. It is important here to take an optimal stance, when the arms are slightly wider than shoulder levels, and the elbow joints are near the body (not moving away from it). It is necessary to work, clenching your hands into fists or on your fingers (if you have sufficient strength and experience). The speed of execution should be maximum. Over time, push-ups can become more difficult, including intermediate claps, chest strikes, one-arm work, and so on.
- Barbell bench press. This is a classic exercise in bodybuilding. The only difference is that the bar must rise and fall without any delay at the extreme points. In this case, the optimal number of repetitions is about 10-12.
- Working with a kettlebell. You can also work out the blow well with the help of a 24 kg kettlebell. It is necessary to train each hand in turn, paying special attention to the speed of execution. With the right exercise, you can additionally work out the spinal muscles and legs. There are two options for working with a kettlebell - performing lifts in jerks or jerks.
- Punching bag. To achieve the effect, you need to concentrate not on hitting the outside of the bag, but on a virtual point inside the projectile or even behind it. The main task is to “break through” the bag. You can work with one hand or two. In the latter case, the first blow is a preparatory one, and all the strength is invested in the second.
- Working with boxing paws is a universal option for developing the quality of a punch. There are several ways to do the exercise here:
- sudden appearance of a paw at various points;
- the paw is fixed in one place, but the partner himself is in motion all the time;
- strike on the striking hand. Immediately after punching the paw, the partner tries to hit the fighter on the arm, for example, with a belt. The task of the trainee is to bring the hand to the shoulder in time.
Hand hardening
If you ask a professional how to strike, he will definitely mention the need to harden his hands. To achieve this goal, there are three exercises:
- push ups. We must not forget that one of the main requirements for a hitting person is high-quality hardening of the outer part of the hand. If the phalanges are not trained and do not have a high-quality muscle layer, then the risk of damage in the event of a blow increases. Therefore, the fists must be "stuffed". One of the simplest and most effective options is fist training. You need to start with something soft, after which you can move on to harder surfaces. As soon as the skin is fully strengthened, you can begin to move on hard surfaces on your fists;
- bag. Do not forget about the effectiveness of training with a bag. At the same time, keep in mind that store options are not very suitable for stuffing your hands (you can only work with them with gloves). The ideal option is to prepare your bag. There is nothing difficult in this. For manufacturing, you will need a tarpaulin or leatherette, from which a special cylinder is sewn. The size of the latter in diameter should be about 55-60 centimeters.
A bottom should be sewn on at the bottom, and a few straps on top. Metal rings are inserted into the latter for high-quality fixation of the product to the ceiling area. You can fill the container with anything - wheat, barley, grain, sand, and so on. The total weight of the bag is about 60-70 kilos (depending on the filler). If everything is done correctly, the bag will perform its functions for at least ten years. With this design, you save a lot on the purchase of a finished product.
Results
Of course, the above is only part of the workouts that allow you to put a hit. But with proper execution and regular training, even this will be enough to achieve your goals.
