How to make a punch stronger with your fist. How to increase punching power, punching power exercises

31.03.202027.05.2017

Force is speed times mass. From here it immediately becomes clear that the force of the blow depends on how much your hand weighs and how quickly you shoot it. But in reality there are many more nuances.

By and large, the force of a blow depends not on how much your hand weighs, but on how you put it in own weight. Having a weight of 60 kg, you can strike with a force of 1000 kg or more.
The trajectory and area of the impact surface also play an important role. From school lessons physicists we know that the smaller the area, the greater the pressure! That is, if the blow is smeared and not concentrated, then even the fact that you weigh 80 kg will not save you. You may weigh 50 kg, but if you put it in one small point, you will easily knock out your opponent! Trajectory has more to do with speed. The more precise the path to the target, the easier it is to develop hand speed during the impact.

To make a strong blow, it is important for you to understand one thing. One hand is not enough to achieve desired effect. Your first goal is to learn to use your whole body: legs, hips, core.

To do this, you just need a goal. At home, even a wall will do. Move your hand forward and walk towards the wall until you hit your fist, then take half a step back. From this position, strike at the target, you will not have enough arm length so use your whole body to reach. Before you even noticed, you started working with your whole body. Perform the exercise until it becomes automatic.

The next move is training on apparatus. For this we will use a punching bag or a makevara. If you have nothing, Google how to make a pear with your own hands, and you will find the answer to your question)

It is best to work on the pear for endurance. Try to constantly squeeze the bag with your whole body while you have the strength.

To work with the paw you will need a partner, take the hand of any of your friends and go! Your task is to choose two or three favorite blows and practice them, but not just, but trying to punch through the blow through the paw, only then will you deliver a powerful penetrating blow.

Make-up work is based on the same principle, only your partner also puts pressure on you while you are trying to strike.

You should also take the time to shadowbox. It will help increase the speed of the impact, and as was said earlier, the force of the impact is the speed multiplied by the mass. Place the weights on your hands and hit the air for three minutes. Then remove the weights and you will feel your arms flying. Try to consolidate this state by performing one more approach only without weights.

There's one more thing good exercise. But it is probably only relevant in the summer since it is performed in water. Take two squares of wood that are the size of your hand. Attach ropes to them and put them on your hands. Go into the water with them and deliver direct blows while resisting the pressure of the water. Develops pushing and penetrating force very well. But if it’s winter or you don’t have any water sources nearby, then you can use tourniquets. Attach one end to the wall and hold the other in your hands and you will get almost the same effect.

In general, if you don’t want to bother with choosing a training program, then competent people have already done everything for you. Having passed via the link you will find an already perfectly selected strike training system that has been worked on by more than one professional fighter.

We've sorted out the technique, now let's move on to physical training.

For a strong blow, it is important not to hit the muscles too hard. Therefore, it is better to work with your weight. This will help you with this popular look sports like . Its purpose is to pump up own weight using push-up bars and parallel bars. In some cases, weighting agents are used.

Make a schedule according to which you will study. It is best for classes to take place every other day.

To pump all the muscles on the horizontal bar you will need 6 approaches. The first three with a normal grip, but changing the distance between the hands, and three more reverse grip also changing the distance between the hands.

On the uneven bars, the entire emphasis is on the triceps, chest and shoulders. In push-ups, just like on the horizontal bar, you need to change the distance between your hands to use different muscles.

In addition to the workout, there are a couple more exercises that help make the blow strong. The first and one of the most effective is a sledgehammer. I think everyone has at least one person who knows a car and probably has tires that they no longer need. Fix the tires and hit them with a sledgehammer as hard as you can, trying to resist the kickback of the rubber. This exercise allows you to develop striking power well, so I did large number outstanding fighters.

The second exercise is throwing heavy balls. It is probably known to all boxers as it also has a positive effect on the power of the blow.

The third is an expander. Often, young active athletes do not devote enough time to working with an expander, so it is quite monotonous and boring. But this is one of the few ways to pump up your forearm, which is worth spending the right amount of time to make your arm heavier.

Also, be sure to read about and.

This is how, following some simple tips, you can make your strike more powerful and penetrating. Write your ways of developing a blow in the comments, and also subscribe to the blog to support the project. Don't forget to like and repost. Good luck everyone.

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. Another good exercise is to swing the bag and throw counter punches. When performing any exercises with a punching bag, take care of your wrist.

Incredibly useful both for a strong punch 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.

If you want to know how to increase the force of a punch , then you need to find out what it is formed from, and for this you need to know its principle. People often confuse the meanings of the words weight and mass. If the body has large mass, then the amount of its inertia is correspondingly higher. This can be called the most important aspect of strength in martial arts.

From this we can conclude that a blow from a heavyweight is more difficult to block than from a lighter athlete, no matter how much he has trained and had developed strength hands. Thus, it can be said that mass adds force .

To make your punches stronger, you must master the correct use of your body weight. In order to maximally develop and increase the force of a punch, you need your own movements start from the feet.

However, you should know that when striking, it is important to connect all parts of your body. After all, the birth of energy and its transmission are two completely different things. The athlete must be aware of energy production and the fact that all parts of the body must be connected to transfer energy.

You can only get an effective result if you put your body weight into the blow. During the blow, the arm should not be completely straightened, otherwise the joints will begin to dislocate. Strikes should be struck from a variety of angles , because in this way you can inflict stronger and more powerful blows on the enemy.

To strike, you need to pay attention to factors such as:

Place your feet wider than your shoulders;
the heel rises first;
the foot should be turned in the direction of the movement of the hand;
if the blow must be struck with the left hand, then the right foot remains in place, and the heel of the left foot rises and vice versa.

Main Features

In order to get an effective result, athletes need to pay attention to several simple tips, and also strictly observe the peculiarities of the striking technique . For example:

your knees should be slightly bent and your main weight should be transferred forward;
your hips need to be turned towards the opponent;
during the impact the body must move fully;
you need to sharply turn your torso, and at the same time do not pull your body forward;
clench your punching fist as tightly as possible;
During each blow, you must exhale.

If you follow these features and do everything correctly, then the impact force can be significantly increased and the desired result can be obtained.

Developing punching strength and power with basic training

There are some simple exercises, which will help develop impact force. You can even do them at home, without the help of a professional trainer.

Kicking the ball

Prepare a heavy ball, preferably a boxing ball. If you don’t have such a ball, you can take basketball ball.

Accept starting position– keep your body straight and place your legs slightly wider than your shoulders. Take and lift the ball high above your head, then hit the ball hard on the floor. This exercise should be repeated at least fifteen times.

Squat Jumps

To begin, you need to place your feet shoulder-width apart and place your hands at your sides. You need to squat until your knees are level with your hips. Then you need to jump up, while raising your arms up. You can repeat squat jumps as much as you have enough strength. By regularly performing these jumps, you can achieve effective results. Well, if you want to achieve desired result faster, then pick up the dumbbells.

Develop impact speed

To develop impact speed, there are the following simple but very effective ways:

punches with dumbbells on hands.

When striking, the body must be fully engaged. In addition, you need to constantly train muscle mass forearms. The forearm muscles are located very close to the striking part, that is, the fist, so the weight of these muscles will be most effective.

Developing the muscles of the upper body

In order to train the back muscles, triceps, and shoulders, you can perform the following exercises:

push-ups;
pull-ups;
triceps exercises;
lifting weights.

Pull-ups help you achieve good results, especially if you hang weights on your belt. Try to perform pull-ups to the maximum result. When doing push-ups, your hands should be close to each other. Note that your back should be straight, so do not bend it under any circumstances.

During push-ups, the back muscles, triceps and chest muscles are perfectly trained and developed. Many people want to strengthen their hand cysts. To do this, you should complicate the training process and.

To perform a triceps exercise, you need to prepare a bench. Place your palms towards the bench and lean on them. Please note that you need to stand with your back to the bench. Squat down slightly and begin to release and rise up using your hands. Follow this type exercises approximately 20 times.

Lifting a kettlebell is the most effective look classes. The strength of the blow depends on a strong hand and muscle mass, so their training plays a key role during the blow. This exercise has its own variations. Anyone who wishes to perform this exercise must choose one option. The most suitable exercise option is determined taking into account the athlete’s physical readiness.

Professionals advise using regularly during training. hand expander. To develop impact force, it is advisable to purchase the hardest projectile. The expander should be squeezed sharply with all your might. Exercise with an expander will help develop not only the forearm, but also the interdigital muscles.

As a result, the fist becomes stronger and more powerful. Jumping rope also have a positive effect on the development of muscle mass. Try to raise your hips high while jumping and reach your knees to chest.

Exercises with a sledgehammer are one of the most practical and common. Using a sledgehammer you can apply strong blows for unnecessary tires. When performing such training, the muscles that take part during the strike develop and strengthen.

It is also useful to train with a partner. The most effective blows those are considered here blows that the athlete does not expect . You need to deliver unexpected blows to your opponent so that he does not have time to react. The so-called “shadow boxing”.

If you do this exercise every day and do it for at least ten minutes, you can very soon feel a positive result. If you want to develop an explosive blow, then you should do push-ups on your palms and on your fists. You can do three approaches a day and repeat the exercise ten times.

All of the above exercises help to effectively and quickly develop muscle mass, as well as make the tendons of the arms more resilient and stronger. If you regularly and competently perform training and follow the technique, then within a week or two weeks the result will be noticeable. Well, if you cannot achieve the desired result on your own, then you should turn to the help of professional trainers.

In order for a blow to become more powerful, you need to understand how its force is generated:

technique, impact trajectory;
speed;
body weight.

Setting up equipment

It is the technique of striking that primarily affects their strength. If you want to succeed in this, then you need to contact a trainer who can explain to you what trajectory your arm or leg should follow, when you should tense or relax your fist as much as possible, and how the body should behave at the moment of impact. Let's look at some points further.

Feet

Should be slightly wider than shoulder width.
The heel rises first.
When hitting, the foot must be turned in the direction of the hand movement.
On impact right hand the left foot is in place, and the heel of the right is raised and vice versa.

Your knees should be slightly bent and your body weight should be shifted forward.
Rotate your hips towards your opponent at the same time as you strike.
Full body movement upon impact, with a close throw of the arm, is more effective.
Never reach forward, sharply turn your torso.
When swinging, do not move your arm back, as this can easily expose you.
The fist must be clenched as tightly as possible upon impact.
Exhale with each stroke.

All of the above requirements must be met simultaneously.

The technique can be improved throughout your life, from which the blows will become stronger. Pay attention to this component as the main one.

Developing strength, speed and explosive energy

Kicking the ball

Find some free space to do this exercise. Try to find a heavy ball that boxers use in training. If you don't have one, use a basketball one.

Starting position: 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.

If you live in an apartment, then it is better to refuse this exercise, otherwise you may break the ceiling of your neighbors.

Jump Squats

Starting position: stand straight, feet shoulder-width apart, arms at your sides. Squat down until your knees are level with your hips. Jump up as much as possible while raising your arms. Repeat jumping until you run out of strength (for better effect you can pick up dumbbells).

As for the upper body, here for powerful blow a big role is played by: triceps, back muscles and shoulders.

Pull-ups

When doing pull-ups, you should keep your hands slightly wider than shoulder-width apart. If desired, you can hang weights on your belt. Try to do as many pull-ups as possible.

Push-ups

Try to keep your hands as close to each other as possible. Don't arch your back, keep it straight. Push-ups develop the triceps, back and chest muscles. The bench press works on the same principle. To strengthen your hand, try doing push-ups with your fists.

Reverse push-ups

Find a bench, stand with your back to it, lean on your palms, squatting slightly. Start lowering and rising on your hands. Perform three sets of twenty times.

Raising the kettlebell forward

Place your legs at your sides. Take the kettlebell with one hand and hold it between your legs with your arm straight. Bend your legs slightly at the knees. Sharply jerk the kettlebell forward to a level of 90 degrees relative to the body. At the highest point, your back should be straight. Repeat for up to eight kettlebell raises with one arm. Then switch hands. You should feel tension in your muscles.

Jerk

The exercise is similar to the previous one, with the only difference being that the weight is now raised above your head. After 8-12 repetitions, change hands.

Snatch and jerk

Place the weight between your legs. Place your hand on it, pushing your hips back. Pull upward sharply, positioning your arm so as to throw the weight over your shoulders. Now use a push to lift it above your head. Return to the starting position. Do ten lifts of the weight with one hand.

Lifting a kettlebell up from a seated position

Place the weight over your shoulder in a squatting position. Left hand put it forward, this will help you maintain your balance. Lift the weight up. Wait a second, then do a second lift. Change hand. Make sure to keep your calves and buttocks tight.

Lifting a kettlebell from a lying position

Lie on your back, take a kettlebell in one hand and lift it. The hand should always be in a vertical position. From this position you need to try to rise. First bend one leg, then the other. You can help with your free hand. Do the exercise about ten times.

Two kettlebell push

Place two weights on your shoulders. Inhale, then jerk both weights above your head. Slowly lower them. The abs should be tense during exercises.

Other options for developing impact force

Use a wrist expander regularly. 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 and forearms. As a result, the fist will become stronger and more powerful.
Every day, jump rope with your hips high. Try to reach your chest with your knees.
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 are involved in striking are activated.
Ask your partner to help you. It is necessary to work on your “paws”. Hit as if the target was a few centimeters further than the paw. Try to penetrate the projectile as if through it. This exercise will help you not lose speed and hit your opponent harder.
The most effective blows are the ones you least expect. You need to hit unexpectedly so that the enemy does not have time to react. The “shadow boxing” exercise will help you develop speed and sharpness. Perform the exercise daily for at least ten minutes. Additionally, you can add 1-2 kg dumbbells to your hands.
You can use a rubber band or cut straight pieces from a car tire. Tie one end of the material to a wall or something that is securely fastened. Take the other end in your hand and strike, resisting the back pressure of the rubber band.
To develop an explosive strike, you can do push-ups on your fists and palms off the floor. Three approaches of ten times are enough.
To increase your speed, try jumping. Start with one hit and gradually increase. So, it should be possible to deliver 3-4 blows before your feet touch the floor.

All of these exercises help develop punching power, make the muscles and tendons of the arms stronger, and also more resilient. If you do them regularly, the results will be noticeable within a week.

A strong blow is necessary, but it should only be used for defense. Always be aware of the consequences that may arise.

The Importance of Hitting Accuracy

No matter how strong your blows are, if they are delivered to protected areas, they will be of little use. It is important to hit vulnerable spots. From an anatomical point of view, knockout is a critical load on the cerebellum. An impulse from the central nervous system shuts down the body. A direct impact on this center of the brain is carried out by a blow to:

jaw;
temple;
the back of the head.

In addition to the head, there are other vulnerable spots, the impact of which can demoralize an opponent. A powerful attack on such zones interrupts the normal functioning of the body, depriving the enemy of consciousness and capacity:

liver– “depot” of blood and blows to this area cause spasm, suffocation and loss of consciousness;
solar plexus - a large bundle of nerves, an accurate hit guarantees a temporary cessation of breathing and makes it impossible to act;
under the heart: powerful penetrating impact with a fist or foot leads to tachycardia, blockage of the respiratory center, and sometimes cardiac arrest;
lower abdomen and groin- no comments.

The knockout threshold is individual for each person, but it is known that even a blow with a force of 150 kg can knock out an opponent if it is delivered precisely and suddenly. And for the lower part of the jaw, 15 kg is enough! IN classic boxing teach you to hit the next ones vulnerable areas on the human body:

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.