Exercises to make the punch stronger. How to increase punching power

17.10.202027.05.2017

Hello, friends. What punching exercises are needed and which ones are the most effective? This question is very relevant not only for beginners, but also for experienced fighters. Also, many are interested in building a complex of home workouts.

To make a punch powerful, punishing, like a weapon, you need to train thoroughly. Classes should include exercises with their own weight and shells. It is equally important to develop the speed of impact.

Development of speed

Not everyone has the opportunity to regularly train in the gym, and therefore there is a need for homework. They need to be organized competently, based on their goals and physical layer. The work is mainly based on its mass. Then the necessary shells are connected.

The following are two popular sets of exercises. The first is aimed at improving dynamics. The second is power. They can be sold at home. To do this, you need to arrange a horizontal bar, hang a bag. You will also need a special ball, a barbell, its neck, dumbbells and weights.

"sledgehammer and target". This is the start of the workout. It is important to realize here that only the fist is tensed. The rest of the arms are relaxed. Taki hand is compared with a sledgehammer. Tighten only the brush. Shoulders and forearms are loaded minimally. Exercise is done while this effect will not be fixed in the subconscious, at the level of muscle memory. The exercise is reduced to applying primitive direct blows in the air. Follow these principles from the very beginning. To do this, exhale during each stroke. Duration - 3-6 minutes.

After this work in elbow joints fatigue is felt, breathing normalizes, and endurance develops. Hands are ready for more serious loads.

Push-ups + claps. This is extremely useful exercises to increase punch and develop necessary muscles. Push up. When extending your arms, pull up strongly (spring effect). At this second, you need to have time to clap your hands in front of your chest. Several approaches are performed 3 times a day. The number of repetitions is 10-20, depending on your condition. Try to do your best. When this exercise becomes easier, do two claps already. The first one is already marked. And the second is done with two hands quickly, not much on the chest. This improves the coordination of the movements of the two hands. And when attacks are implemented, a whole chain is formed with equal intervals.

This activity will adapt respiratory system to high loads. And gradually actions occur mechanically.

Push-ups + reversal. This is one of the best exercises to develop punching power. It is more effective than working with a barbell, however, and is characterized increased complexity. In the process of training, every 3-4 push-ups, push off the floor as much as possible and make a full 360-degree turn. Then return to the starting position. In many cases, initial attempts end in fiasco. Here it is important to push off qualitatively in order to have time to make this turn. For starters, one set of 9-12 repetitions is enough. The main task here is to learn to control the tension and relaxation of the hands. This will allow you to carry out powerful attacks with minimal effort.

Throwing a ball weighing 5-8 kg. Such shells are in the arsenal of almost every boxing gym. Most often they are filled with sand. Classes with them perfectly develop dynamics, strength, and reaction. Fulfillment: stand in a rack at a distance of 1.5-2 m from the wall and throw the ball at it so that it bounces towards you. Repeat the action 10 times. Rest 1-2 min. and repeat this cycle. To begin with, use the lightest projectile, weighing no more than 5-6 kg.

Work with the neck. It optimizes dynamics and power at a certain point. A bar is used, weighing up to 15 kg. Take it in front of you, while bending your elbows. Hold the projectile at the chin and take the necessary stance. Sharply along the vector straight - lift the bar up. It should be at least slightly above the head. All the muscles of the hands participate in this work, endurance develops. You learn to breathe correctly.

Strength Development

The blow must be powerful and sharp. It is necessary to work on achieving this task in a comprehensive manner. You can work both indoors and at home.

Implemented in push-ups, pull-ups and squats, work with shells. The optimal load is selected and a schedule and training plan is drawn up. Follow him strictly.

Some of them were reflected above: push-ups with complications, exercises with a neck and a ball. The following activities are also required:

Pull-ups. They occur on the horizontal bar at home, in the hall or on fresh air. It's versatile and quite affordable way strength development, which should not be ignored. The task is to squeeze the maximum and increase it with each workout. For the first session, base on your norm, for example, 10 pull-ups. And repeat it for two sets. On next workout the number of repetitions develop up to 12. Fix it with two circles. Gradually increase the load and vary the exercise. For example, you can pull yourself up at a different pace, the first 4 times slowly, then the same number - quickly and even faster. With the achievement of better conditions, you can work with weights on your legs.

It should be borne in mind that the results of this work appear slowly and one should not chase after them, immediately setting an unbearable load.

Work on bars. These are the legendary punching exercises. They are included in training complexes many martial disciplines. The reason lies in the fact that the main load falls on the hands, and the strength is developed efficiently. These classes are performed in the classic version and with variations. In the first case, simple approaches and repetitions are performed, for example, 3 and 12, respectively. In the second, the load is increased by adding weights to the legs, changing the pace of work and some acrobatic studies. For example, for every 10 times you need to do a somersault on the uneven bars.

Kettlebell exercises. They powerfully pump the deltoid muscles involved in the attack. Projectiles weighing up to 24 kg are used. Beginners can work with products of 12 kg. To achieve an effective result, the projectile rises forward, upwards, its clean lifting and lifting from a sitting position is done.

To lift the kettlebell forward, take it in your hands and hold it between your legs. Bend them slightly at the knees. Sharply lift the projectile forward until it reaches a right angle in relation to the body. Do not bend your back at the highest point. Load: 8 times for each hand. You should feel tension in the muscles.

To lift the weight up, follow the same starting points. Just raise the projectile over your head. Load for each hand: 8 - 11 times.

A clean lift of the projectile up is performed as follows: the weight is located between the legs, a hand is placed on it. In this case, the hips remain behind. Raise the projectile quickly. The hand should be positioned so as to throw it over the shoulders. Then, with the help of a push, he rises above his head. Return to starting position. Load for one hand - a maximum of 10 lifts.

To lift the kettlebell from a seated position, place it on your shoulder while squatting. Lean forward to maintain balance. left hand. Raise the projectile. Freeze for 1-2 seconds and do the second lift. Do the same with the other hand. During the exercise, the buttocks should be tense.

The most difficult variation is lifting two projectiles up at the same time. Place them on your shoulders. Breathe in. And jerk the products over your head. Lower them gently. In this work, constantly keep the press tense.

Exercises with dumbbells. These are very popular exercises for hard hit hand in boxing. Shells from 1 to 5 kg are used, depending on the level of the athlete. Shadow sparring. Dumbbells are taken in hand and various strikes and their combinations are practiced. Work should be intensive at a high pace. Duration - 3 rounds of 3-5 minutes with a minute pause between them. The last minute of each round you need to act at the maximum pace.

Barbell work. It is different from the actions of weightlifters. Basically, her bench presses are required.

These are quite difficult exercises for training the power of a punch. The weight of the bar corresponds to 70% of the mass of the practitioner. Load: 3 circles of 5-7 repetitions.

Barbell squats are also useful: 2 circles of 10 times. For starters, you can get by with one cycle.

These are the most effective exercises for developing punching power. But the fighter must attack correctly technically and feel the atmosphere of the battle. For this, bags, paws and sparring with real partners are used.

Honing Attacks

It is difficult to imagine exercises for setting a punch with a hand without storming a pear or a bag.

It is optimal to implement single and serial attacks. With the help of the first, you can warm up qualitatively.

The second is aimed at consolidating technology. Most often satisfied with "twos". The task is to hit one point of the projectile as powerfully as possible. After that, push the bag away from you, as far as possible.

The coach must supervise the process. He monitors the correct movements of the arms and legs.

These are great exercises for right hit hand, developing both strength, and sharpness, and accuracy. For these purposes, it is useful to practice on the paws.

Work is carried out with a partner. He holds a paw in his hand. The task is to defeat it when changing positions and distances. That is, the assistant sharply, either raises or lowers it, places it either to the left or to the right. It can move away from it or approach it. It is required to keep up with his maneuvers and hit on the paw.

To train a strong blow, you need to know by what principle such power appears. There are several ways to develop the ability, in order to achieve this, one should train correctly and regularly. The power of impact is influenced by the development of correct technique.

What determines the force of impact?

Some technical nuances that affect the formation of a strong blow:

body weight;
speed;
hand trajectory and technique.

In order to form such opportunities in yourself, it is recommended to contact the trainer and find out at what moment you need to relax your fist, and at what moment you should clench. He will explain the correct position of the legs and the trajectory of the movement of the arms and legs. Kick and kick stance:

if you strike with the fist of your right hand, then the right heel should rise slightly at this moment, and the left foot does not move;
legs are placed shoulder-width apart, even a little wider;
in the direction of movement of the hand, foot right foot unfolds a little.

An opponent can easily determine if at the very beginning you take your hand back and start hitting.
When a blow is struck, the weight of the body is shifted forward and the knees are bent.
A great effect during the strike is created by the movement of the body.
During the movement of the fist, the hips turn towards the opponent.
Before the very beginning of the blow, a breath is taken.
The tighter the fist is clenched, the more power is imparted in the blow.
You should quickly move your torso towards the opponent when throwing your fist.

Tactics work successfully if all techniques are performed simultaneously.

The fist must be compressed as hard as possible upon impact.. The most important component is lifelong training, only after a long time is power achieved.

Formation of explosive energy, speed and strength

If a person is right-handed, then you should not concentrate on training, only the right hand, both hands should be involved in the work.

How to increase hitting speed

To form the strength and speed of the blow, you should develop the upper body - these are the shoulders, triceps and back muscles. Required exercises:

Ball kicking technique

To develop strength and speed, boxers often use training with the ball:

This workout is not intended for apartment conditions, so you need to find a more suitable area for your purposes.

Jump while crouching

Correct stance: hands lie on the sides, the body is even, and the legs are shoulder-width apart. Squat down until your knees are in line with your hips. Next, a strong jump is made up with raised hands. A minimum of 20 repetitions is performed and with a gradual increase in weight with dumbbells in hand.

Striking exercises at home

Effective ways to develop impact force. Training is done regularly. It is necessary to distribute for a month, some sign at intervals of 4 days, while others more often, so that there is no accumulation a large number exercise in one day. Recommended exercises:

This list of workouts will help build endurance, speed and punching power. Tendons and muscles will become stronger. If you follow the regime, the result will begin to appear after 3 months.

Important! Powerful punching power is needed in different situations, but it should be used in self-defense. Don't forget your consequences.

Hitting Precision Technique

Nothing will happen to the opponent, even if strength is developed and hitting protected places. You need to look for weaknesses. A knockout consists in a strong load on the cerebellum when a blow is struck to the head - this is from an anatomical point of view. This organ sends a signal to the Central nervous system and turns off the whole body. This can happen if you hit the:

back of the head;
jaw;
temple.

To immobilize the enemy, there are other painful points in the body. If you accurately hit the target, the opponent will be demoralized and incapacitated. Where to hit:

The pain threshold for a knockout is different for everyone, but if you apply a force of 150 kg, then almost any opponent can temporarily lose consciousness. This may help if, if beat sharply and suddenly. The jaw has 15 kg of impact power. In normal

In order for a punch to be strong, it is necessary not only to train, but to understand how the force necessary for delivering a powerful blow is formed. There are several techniques that allow you to hit with your fist really powerfully and strongly.

A strong blow is formed not only due to high speed but also its own weight. If you invest your body weight completely, the result will be as powerful as possible. Dislocations can be avoided by observing the correct execution technique, which implies that the arm is never fully extended, but the blows are applied at different angles. They bring really serious damage to the opponent.

Feet

They play an equally important role in the impact force. Their position and movement must obey the following nuances:

Feet should be placed wider shoulder girdle.
The foot is turned in the direction of the movement that is made by the hand, while the heel always rises first.
When a hit is made right hand, the left foot does not move, the right heel rises and vice versa.

Proper foot position allows for much stronger and more powerful strikes, but is not the only point to consider.

What else do you need to know to give a punch power?

The knees should be kept slightly bent while carrying the weight. own body forward.
During the strike, the hips should turn in the direction in which the opponent is located.
In close contact, the full movement of the entire body allows you to increase the force of impact.
You can't push forward. The trunk should turn sharply.
Pulling the arm back during the swing allows the opponent to predict and prevent the blow.
The fist, when striking, must be squeezed as tightly as possible.
Each new blow is made with the exhalation of air.

These requirements must be observed not separately, but simultaneously.

Exercises for the development of a strong blow

To punch powerfully and strongly, you also need to train. This is facilitated by a set of exercises.

To complete the exercise, you must have enough free space. The ball should be taken heavy. The one with which boxers train is best. An alternative would be a basketball.

The execution technique is as follows:

legs are spaced at the level of shoulder width;
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.

It is carried out according to the following scheme:

become straight, legs at shoulder level, and arms are at the sides;
squat until the knees form one line with the hips;
jump up while raising their arms.

You need to jump as high as possible. Do so many repetitions that there is no strength left. You can enhance the effect with the use of dumbbells that are held in your hands.

Training for triceps, shoulder girdle and back muscles

These muscle groups play an important role in increasing the strength of the blow delivered by the fist and are trained through the following exercises.

Hands, pulling up, hold a little wider than the 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 bend your back. It should remain straight. The exercise trains the triceps, pectoral and spinal muscles. The bench press works the same way. To strengthen your hands, you need to do push-ups on your fists.

Performed with a bench. They stand with their backs to her, lean on their palms, squat slightly. They rise and fall by bending and straightening the arms. Do at least 3 sets of 20 repetitions.

Strengthen the hands, develop the deltoid muscles. The latter have a significant impact on impact. In addition, the kettlebell is the projectile that contributes to the growth of muscles.

The legs are placed on the sides. In a straightened arm, a weight is held between the legs, and the legs are slightly bent in knee joint. The weight is lifted forward with a sharp movement so that a right angle is formed between the projectile and the body. It is necessary to ensure that the back remains straight at the top extreme point. Do up to 8 repetitions for each hand. Tension should be felt in the muscles.

It is performed similarly to forward lifts, but only the projectile is raised above the head. The recommended number of repetitions on each side is from 8 to 12 times.

The projectile is placed between the legs apart. They put a hand on it so that the hips remain behind. They make a sharp jerk upwards, throwing the weight directly on their shoulders, and then with a push they raise the projectile over their heads. Return to starting position. For each hand you need to do 10 lifts.

Kettlebell lifts from a seated position

The weight is thrown over the shoulder, squat down. To maintain balance, put forward the left hand. The weight is lifted up, wait a second, make another lift, and then change hands. Buttocks with calves should be constantly tense.

Kettlebell lifts from a prone position

They lay down on the floor with their backs down, take and lift the weight in their hand. The arm is held upright and then begin to rise. Bend first one and then the other leg. If the lifts are difficult, help yourself with a free hand from the projectile. Do about 10 repetitions.

Two projectiles are thrown over the shoulders. Having taken air into the lungs, the weights are jerked up above the head, and then slowly lowered. During muscle exercise abdominals should be tense.

To make the punch stronger, you can use the following techniques and methods:

Practice with a carpal expander. Take the hardest one. It is necessary to compress the projectile sharply and with the application of maximum force. Working with the expander contributes to the development of the interdigital muscles and forearms, which makes the fists more powerful and strong.
Jump rope daily. You need to try to raise your hips as high as possible, and reach your chest with your knees.
Workouts with a sledgehammer also have quite the effects. It is taken in the hand and beaten on old tires, which activates the muscles that work on impact. This should be done on the street, 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, trying to pierce it through. This makes it possible not only to hit harder, but also not to lose speed.
Do not neglect shadow boxing. 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 punch helps to develop push-ups both on the palms with a separation from the floor surface, and on the fists. The number of approaches should be at least three with ten repetitions each.

Summarizing

The above exercises help to increase endurance and make the tendons and muscles of the hands stronger, develop the strength of the strikes. If they are performed on a regular basis, then the results become noticeable after seven days.

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 score more work with big 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, this is why using an open palm to strike is much more effective (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 % impact force.

What is impact force and what does it depend on?

What is impact force and what does it depend on? Force is mass times acceleration. From here it follows that in order to increase the power of the blow, both the speed with which you perform the blow is important, and muscle mass hands and body as a whole. Among other things, there should be rigidity in the blow, because you are going to beat with your fist on the floor? and not to slap?

Therefore, if you want to punch a knockout well, or just a strong beat, you need to train both the speed of impact and the muscles involved in the impact - legs, arms, chest, back, shoulders, and it will not be superfluous to put correct technique striking.

What muscles are involved in punching

When throwing a punch, whether it's the notorious jab or everyone's favorite hook, the following muscles are involved:

The blow starts from the foot and the energy subsequently passes through the body from the bottom up and reaches the hand:

Muscles involved in punching, their role and importance

Muscles and leg strength

The muscles of the legs are the quadriceps and calf muscles. the development of these muscles is essential for anyone who wants to have a strong blow. The leg muscles are responsible for pushing off the ground, causing your body to fill with energy. The leg muscles also happen to be the largest muscles in your body, which is why all punches in boxing tend to involve legs with squats, twists and turns.

It is in the legs that the greatest power is concentrated! Not in the chest muscles and not in the triceps. By carefully examining many of the most pronounced punchers - knockouts, the researchers found that they have well-developed legs, and not big arms or powerful chests. When studying muscle development in boxers, you will not see huge pecs or triceps. But big muscles also give a certain advantage - a large body mass - a more powerful blow.

With the correct setting of the technique of blows, well-stuffed fists and the correct setting of the fist, you can work in the same bandages on a very hard bag, without injury. The main thing is not to fail the blow into the bag, but how to immediately withdraw your hand, how to prick - sting, as Mohamed Ali said. It is advisable to train both hands and punches from any position, to hit with any type of punches. The blow must be short, not sweeping and pass along optimal trajectory. How to put the strike technique, see the video below.

Setting and practicing punches

Setting and practicing combinations of strikes

In boxing, to increase the power indicators of a boxer's punches, various methods of developing strength and complexes of specialized exercises are provided.

The most effective exercises to increase punching power

Physical exercises that will help develop a strong blow - "OFP"

The main exercises that develop the upper muscle groups:

Push-ups develop: triceps shoulders - triceps, large pectoral muscles, deltoids, biceps - or biceps, serratus anterior, large gluteal muscles, abdominal muscles.

To develop a powerful and hard punch, you need to practice four types of push-ups:

push-ups on the palms - hands at shoulder level
push-ups on fists - hands at shoulder level
push-ups on the fingers - hands at shoulder level
push-ups on the palms with claps - hands at shoulder level

How to train punching power - practicing and setting punches

Striking Strength Exercises - Palm Push-ups

push-ups on the palms - an exercise to develop the power of impact

push-ups on the palms - hands at shoulder level contribute to the development of mass and strength of the muscles of the chest and triceps. This type push-ups are performed slowly with exhalation at the bottom point and a delay of 1 - 2 seconds at the top and bottom points. The back should be straight - the muscles of the lower back are tense. The legs are brought together as much as possible. Do 2 - 3 sets per workout - maximum amount once.

The main purpose of push-ups on fists is to strengthen the hands. When push-ups, all the same muscles are involved as with push-ups on the palms, but in this position of the hands, the hands receive a different load and the muscles of the hand that are involved in clenching the fist and holding the wrist in the required position are worked out. The bones of the fist are also stuffed, they become stiffer and somewhat increase.

This type of push-ups is performed slowly with an exhalation at the bottom point and a delay of 1 - 2 seconds at the top and bottom points. The back should be straight - the muscles of the lower back are tense. The legs are brought together as much as possible. Perform 2-3 sets per workout - the maximum number of times.

Finger push-ups

This type of push-ups, like all push-ups, is useful for strengthening the shoulder girdle, pectoral muscles, belt muscles (abs and lumbar muscles), also during push-ups, the muscles of the back and neck actively work. In push-ups on the fingers, the muscles of the forearms, hands, fingers work very actively, the corresponding ligaments and joints are strengthened.

This type of push-ups actively helps to strengthen the hands, which is extremely necessary with a strong blow, otherwise, with a strong blow, you simply injure your hand - break the metacarpal bone or synovial joint. With such an injury, it is not possible to continue the fight with this hand and most likely this fight will end in your defeat.

Therefore, if you do not want to be in a similar situation, I recommend that you turn on finger push-ups at least once a week for 2-3 sets.

Push-ups with cotton

A great exercise for developing explosive strength and speed. All the same muscles are involved as with push-ups on the palms, but the essence of the exercise is that the muscles contract very quickly and intensively, which contributes to the development of a sharp and powerful pushing away from oneself. The abdominal and lower back muscles work just as powerfully, they rigidly fix the body in a straight position.

Push-ups with cotton should be done vigorously, push off with your hands as hard and fast as possible. Push hard off the floor, clap, and quickly return your hands to the floor to absorb the downward movement. Keep your body straight - the muscles of the press and back in a tense state. When doing push-ups with cotton, focus on top speed. Do this exercise 2-3 sets 1-2 times a week.

Pushing out the rod

Very effective exercise pushing out from the chest in a standing position, the neck from the barbell (20-25kg) - forward from oneself at the level of the chin. You can also use rubber - an expander - tight harnesses, tie them to something at a shoulder-width distance, fasten the ends in your hands, stand with your back to the place of the tie and beat through the resistance of the rubber bands.

Development of leg muscle strength

Squats with weights, high jumps, jumping rope.

The development of leg muscle strength plays important role for training hard hitting. So, an accurate blow to the chin area, while simultaneously using the muscles of the legs, gives a strong impact on the opponent. The development of the impact force by 60% is due to the movements of the legs and body.

Most effective methods leg muscle development are:

Squats with a barbell; Running uphill or up the stairs, running with obstacles; High and long jumps, jumping rope.

Pull-ups

Pull-ups - develop upper body muscle groups: the latissimus dorsi, biceps, pectoral muscles, top part back, muscles abdominal wall, forearms.

Pull-ups need to be done in two types - slow and fast for an explosion. When pulling up, your arms should be held slightly wider than your shoulders. If desired, you can hang on the weight belt. Try to pull yourself up as much as possible large quantity once.

Slow pull ups- grip with palms away from you, slowly - calmly pull up, the chin should rise above the crossbar, when lifting, exhale when lowering, inhale, hold in the upper position for 1 second and then lower, at the bottom point do not unbend your arms to the end - your arms should unbend approximately at 95%, hold in the lower position for 1 second and then do the rise. Do at least two sets per workout, the maximum number of times. This exercise develops back muscles for strength.

Thawing to burst- are done in almost the same way as slow pull-ups with the only difference that the rise up must be done with maximum strength and speed.

Grip with your palms away from you, pull yourself up sharply with all your strength, the chin should rise above the crossbar, exhale when lifting, then calmly lower yourself, at the bottom point do not unbend your arms to the end - your arms should unbend by about 95%, after reaching the bottom point of the hang do the next lift immediately.

Do at least two sets per workout, the maximum number of times. This exercise develops back muscles, endurance and explosive force- the ability to concentrate and release energy.

ball throws

For the exercise, you will need a heavy ball with sand, which is used by boxers in training. If not, try making a homemade sandbag. (this exercise can be replaced by hitting the tire with a sledgehammer).

Starting position: feet shoulder width apart, body straight. Raise the ball high above your head. Throw with force - hit the ball on the floor. Repeat the exercise at least 15 times per set.

Starting position: stand up straight, feet shoulder-width apart, arms at your sides. Squat down until your knees are in line with your hips. With maximum force, jump up, while raising your arms up. Repeat jumps until you run out of strength.

Kettlebell lifting

Kettlebell exercises are very useful for strengthening the hands, shoulders, deltoid muscles and increase in muscle mass.

Kettlebell lift forward

Spread your legs slightly wider than your shoulders. Take the kettlebell with one hand, lower it between your legs on a straightened arm - the kettlebell should be in weight. Bend your knees slightly and jerk the kettlebell forward sharply, to a level of 90 degrees in relation to the body, that is, you should hold the kettlebell in front of you at arm's length. At the highest point, the back should be straight. Hold your hand in a horizontal position for 1 - 2 seconds. Repeat up to ten kettlebell raises with one arm. Then change your hand.

The exercise is similar to the previous one, with the only difference that the weight is now raised above the head. Change hands after 10-15 reps.

Lifting the kettlebell up from the shoulder

Place the kettlebell between your legs. Place your hand on top of her with your hips back. Rush up sharply, positioning your hand so that you throw the kettlebell over your shoulder. Now use the push to lift it above your head. Return to initial position. Do ten kettlebell lifts with one hand.

Development of "explosive" impact force video

Use regularly carpal expander. Buy the hardest manual expander and work alternately with both hands. Be sure to squeeze the expander sharply, applying all the force. This exercise helps develop the interdigital muscles and forearms. As a result, the fist will become stronger and stiffer.

No less effective exercises with a sledgehammer. Take a sledgehammer and start hitting the car tire. During the exercise, it is precisely those muscles that are involved in striking that are activated. Blows should be applied not due to the movement of the back, but as much as possible due to the strength of the hands.

Practice punches on the "paws". Hit as if the target is a few centimeters further than the paw. Try as if to pierce the projectile through and through. This exercise will help not to develop the speed of impact, to hit harder, to work out a series of blows.

The exercise "shadow boxing" will help to develop speed and sharpness. Do this exercise every day for at least ten minutes.

The most effective strikes are those that the enemy does not expect and does not see. You need to strike unexpectedly so that the enemy does not have time to react.

All of these exercises help develop the power of impact, make the muscles and tendons of the hands stronger, as well as more resilient. With regular implementation, the result will be noticeable in a few months.

Development of special strength endurance

I hope the article helped you get enough information about the development of impact force. Don't forget to exercise regularly.

Like, repost!

How to increase the power of impact - practicing and setting punches updated: September 20, 2019 by: Boxingguru