If you do not carry self-defense equipment with you, such as knives, pistols, stun guns, gas sprays, expandable batons, etc., then your hands become your main weapon. That is why many people are interested in the question of how to increase the power of punching.
The main purpose of this article is precisely to give the most complete answer to this question. Below are the techniques that will help make your punch more powerful.
So, what is impact force and what does it depend on? As you know from the course of physics, force is mass multiplied by 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. Therefore, you will have to train both.
Weight training is great for strength training. But, since far from all the muscles of the body are involved in the punch, the training will also be focused only on target muscles. Namely, on the muscles of the chest, on the triceps and on deltoid muscles(shoulder muscles).
To train the strength of the chest muscles:
- 1. . Great for endurance and strength training pectoral muscles.
- 2. . Also aimed at training the pectoral muscles. They are a good alternative.
- 3. . Unlike previous exercises, the bench press helps to quickly gain both strength and mass of the pectoral muscles.
To train triceps strength:
- 1. . It gives an effect similar to push-ups on wide bars, only in this embodiment, the main load falls on the triceps.
- 2. . Basic exercise, which perfectly increases the mass of the triceps and their strength.
To train the strength of the deltoid muscles:
- 1. and . Because the shoulder joint plays very important role when performing a strike, especially a side kick, then developed shoulders are of key importance.
In order to develop the speed of impact, there are two not tricky but very effective exercises:
- Inflicting a series of blows in a jump. The essence of the exercise is as follows: You jump as high as possible and while you are in the air, perform a series of direct strikes at the fastest pace.
- Strikes with dumbbells in hand. Take dumbbells weighing 0.5-1.5 kg in your hands and perform blows with them as quickly as possible. It can be straight punches, bottom kicks or side kicks. The main thing is to choose the right weight for dumbbells, if the blows with them are too slow, then take less weight.
To increase the power of punching, you also need to use two more tricks
Firstly, when you punch, you need to use the body, that is, step forward if the strike is performed with the front hand or rotate the pelvis in sync with the strike with the back hand. (the concept of "front and back" hands means that if you, for example, are right-handed, then in the rack, you left hand will be slightly forward (front), and the right will be closer to the head (rear))
Secondly, you should actively train the mass of the muscles of the forearm. They are at the closest distance from the shock part (fist), so their weight will be most noticeable.
Conclusion
So, today you learned how to increase the power of punching and got acquainted with the exercises that will help you achieve this. Also, I would like to emphasize that the impact force depends both on its speed and on the mass of the arm and the whole body, and not only on one or another indicator. Remember this!
Very good video dedicated to this topic:
It will be very good if you share your opinion on this matter by leaving it in the comments to the article and discussing it with other participants.
Boxing is considered one of the toughest sports and is preferred by many for its ability to practice a knockout punch. He is so strong that he will help to defeat the enemy in the ring in a couple of seconds and give a worthy rebuff in street fight. It is desirable to work it out in sparring, but some exercises can be performed at home. Let's talk more about how to deliver a knockout punch.
How to properly punch?
Both amateur and professional, there is a constant risk of injury if the execution technique is violated. There are 5 main strokes, all the rest (about 12) are their varieties.
The most common is jab . It is applied with the front hand. The target is the head or body of the sparring partner (opponent). The fist should be parallel to the ground, the arm should be fully extended. Protect the face and solar plexus at the same time (with the fist and elbow of the far hand, respectively).
The disadvantage of the jab is that it is not as strong as any other. Plus - the ability to keep the opponent (sparring partner) in constant tension, while defending - to keep him at a distance.
Cross applied with a far hand to the body of a partner (opponent) or his head. This is done quickly and along the shortest path. The body needs to be deployed, the weight of the body should be transferred to the leg that is forward. The attacker's shoulder must be at the same level as the target. In this case, it is better to bend the legs at the knees.
Minus the blow: when applying it, you have to take an unusual position of the body. This means it takes time to work out. Plus - in its accuracy and in the fact that after application it is easy to dodge the enemy's counterattack.
When applied swing the shock arm must be pulled back and straightened. After that, deploy the body, make a "dive" head down. The hand, before it reaches its target (partner's head), needs to describe a large radius.
The downside is that it takes time to capture and actually strike, and the opponent has time to “close”, dodge. Plus - in the strength that the hand manages to gain while describing the "arc".
Hook boxers call it the main side kick. He will help in the clinch. The target in this case is also the opponent's head or body. When applying, the shoulder should be pulled back, the body should be untwisted, the arm bent at the elbow. It is important that the fold is 90°, otherwise the impact will lose power.
Plus - in its "invisibility", because it is applied without a swing, strength and speed. Minus: you have to “work” on the oblique muscles of the abdomen: you have to use them first of all.
Uppercut also used in the clinch, at the moment when the opponent forgets to bring his elbows together while defending. It is applied from the bottom up with the front hand (at this moment the weight is transferred to the front leg) or the far one (a step forward with the far leg, the weight is transferred to it). In this case, the fist must be thrown so that it inner part was facing the attacker. It is directed to the chin or solar plexus (the goal is to knock down the breath).
Cons: It leaves the attacker defenseless. Plus, as in the case of applying a hook, in its strength and "stealth".
How to developWithsilt of impact?
The strength of individual fighters is legendary. They become heroes, gain world fame. Nature endows some with remarkable strength, others have to perfect their technique for many months, so that as a result they will hit the enemy with just one blow. Becoming a knockout is hard, but it's worth trying. This will require the implementation of special exercises for the development of strength. There are a lot of them, and you should not do absolutely everything in one workout. It is enough to choose those that seem the most effective. For advice, contact a trainer. He will help dose the load and follow the technique.
Imagine a few effective exercises for strength development:
push ups;
barbell bench press;
kettlebell snatch;
kettlebell push;
exercises with a boxing bag;
work with paws;
sledgehammer exercise.
Push ups
A kind of visiting card of any professional boxer might be called push-ups on the fists (or fingers) on the bare floor. They acquire this skill not out of a desire to show off their achievements, although there is something to envy. This is a necessity, thanks to which it is possible to develop sufficient impact force and at the same time “harden” the knuckles so that they are less injured.
Push-ups can be done as follows:
on fists or fingers at a fast pace (in this case, hands should be placed slightly wider than shoulders, and elbows should move along the body);
on the palms (between approaches to make cotton);
on one hand (either left or right).
Barbell
The bench press is performed lying down. You can’t stop, so you need to pick up such a weight so that you can do up to 12 repetitions at an average pace.
Weight
The snatch is performed alternately with each hand. Kettlebell weight - 24 kg. Performed, like push-ups, at a fast pace. The load is created on the muscles of the legs and back.
In order to make a push, you have to work with two kettlebells at the same time. The weight is still the same - 24 kg. Performed at a fast pace.
Punching bag
Do not neglect the work sports equipment. For example, powerful blows are recommended to be worked out on a boxing bag:
Get into a stance and deliver a single blow as if you are going to punch a bag:
Hit "two", apply it with one hand or alternately with each, but be sure the first is weak, the second is stronger;
Swing the bag and strike back; the more powerful they are, the better.
These exercises can be performed both during training and at home, provided that you have a boxing bag and its characteristics meet all the necessary requirements.
Paws
Boxing paws are called one of the best shells, universal. With their help, you can well simulate the movement of the enemy during the fight. In this case, you can not do without the help of a partner:
The sparring partner keeps the paw down, periodically raises it sharply and takes it to the left or right, up or down; the task of the boxer is to strike the paw, his position is a stand with legs close together (with a lunge);
The sparring partner keeps the paw at the same level, but at the same time constantly moves; the task of the boxer is to hit the paw;
The sparring partner holds a paw in one hand, and a rope in the other, with which he beats the boxer on the arm if he does not have time to pull it back after hitting the paw.
Sledgehammer
An effective exercise for developing strength is hitting a rubber tire with a sledgehammer. It is often performed by CrossFitters. The goal is to develop strength and endurance. Note that no less importance is attached to concentration: the exercise is quite difficult and to a certain extent dangerous. The execution technique resembles chopping firewood with an ax: the sledgehammer rises high and is retracted behind the head, and then sharply falls onto the tire. Blows should be delivered in a straight line. It is important to prevent twisting of the spine: this increases the risk of injury.
Punching in boxing
The peculiarity of the knockout blow is that it is strong, inconspicuous and applied as quickly as possible. The goal is to hit the opponent so that he has the strength to continue the fight. The coach will help to deliver the blow, but if desired special exercises can be done at home as well. First, let's look at what a knockout punch is. First stall (surprise), then acceleration (strength and speed.)
breakdown
Before striking, the fighter's head should be cold, and all muscles should be relaxed. His task is to deceive the enemy, to look as if he has no idea to cripple someone. By the way, you can't knock out if you're furious. This blow is powerful, when it is applied, all muscles are involved, since you need to beat not with your hand, but with your whole body. At the same time, excessive muscle tension should not be allowed: it may turn out that both the speed of the blow and its trajectory will change. As a result, the boxer will not hit his opponent, but will fall on him.
How to learn to hit sharply? There are several exercises: strike
after sound;
after touch;
on a sheet of newsprint.
After the sound . It is carried out as follows: the boxer takes fighting stance, the partner stands in a place where he is not visible, and makes some kind of sound, for example, clapping his hands. Upon hearing the beep, the boxer must deliver a whipping blow. His task is to do this as quickly as possible so that as little time as possible passes between the sound and the impact. If desired or necessary, complicate: alternate clapping your hands and a voice signal.
After touch. This exercise resembles the previous one, just the boxer strikes not after the sound he hears, but after the partner slightly touches him (different parts of the body) or pushes him more noticeably. Throw away as quickly as possible.
On a sheet of newsprint. The size of the sheet is 30x30 cm. The partner holds it by the upper corners. The task of the fighter is to hit with such speed that the newspaper is torn. This exercise - aerobatics, an ideal worth approaching.
Overclocking
The second component of a knockout blow is acceleration. In other words, speed matters. The distance to the target must be equal to the length of the boxer's arm in order to be able to develop the desired speed. Note that you do not need to swing, otherwise the enemy will notice this preparation for striking. This cannot be allowed, as mentioned earlier, the knockout punch must be unexpected.
The following exercises will help develop speed:
exercises with a rubber band;
blows in front of a candle flame.
Rubber Band Exercises is constructed as follows: it must be thrown over a boxing bag or fixed on the wall. The boxer stands with his back to the bag (wall), takes the ends of the tourniquet in his hands and delivers single direct blows, trying to do it as quickly as possible.
Blows in front of a candle flame. This is another exercise that helps develop speed (sharpness) and punching power. The boxer must strike an imaginary opponent, but use a lit candle instead of a bag or paw. The fist must stop before the flame. It is necessary to achieve that it goes out from the directed air flow.
Hand hardening
There is another nuance that should not be forgotten: hardening of the hands. It is quite risky for an unprepared person to deliver a knockout blow, since there is a high probability of injury. It's not just about clenching your fist properly thumb should be located on top of the second phalanges of the index and middle), and prepare the back of the hand for such loads. How to do it? Many have probably watched feature films more than once, where main character smashed several bricks with the edge of his hand or punched hard surfaces with his fingertips. This is achieved by a few and is achieved by many years of hard training. It is also possible to prepare brushes for applying a knockout blow. Push-ups and bag work will help.
You need to do push-ups first on soft surfaces, and then on hard ones, on the floor. Do not immediately create an unbearable load for yourself by pushing up from the floor. So you can easily injure your knuckles. Instead of a positive result, you get a negative one. Start small, with light exercises, and then you will be able to “walk” on the floor on your fists, lying down.
The boxing bag is designed specifically for work with gloves. Some athletes make it at home, and if you use the right stuffing, then the density of this shell will match the density as much as possible. human body. How to work on the bag? The same exercises as for strength development will do.
So, the coach will help to deliver a knockout blow. We'll have to work on the rack and proper application. For this, there are special exercises that you can work out at home. It is important to remember that you should hit unexpectedly, quickly, powerfully and right on target.
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. No need to get started 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.
Knowing how to protect yourself on the street is a very important skill. The ability to deliver a knockout punch is necessary not only for professional boxers, but also for an ordinary person. 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, the built-up 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.
You immediately think that you need to increase the overall body weight (gain mass) in order to hit better. And here it is not. To increase the force of a punch, you need to realize what it is formed from. We'll talk about this.
Hit on the nose
One speed to apply hard hit not enough. It is necessary to invest all your weight, only then there will be a result.
Do not straighten your arm completely when hit - so as not to dislocate the joints. Strike from different angles.
Feet:
- should be slightly wider than shoulders;
- the heel rises first;
- upon impact, the foot must be turned in the direction of the movement of the hand;
- on impact right hand the left foot is in place, and the right heel rises and vice versa.
Other features
- The knees should be slightly bent, the weight of the body is transferred forward.
- Turn your hips towards the opponent at the same time as you strike.
- Full movement of the body upon impact, with a close ejection of the arm, is more effective.
- Never push forward. Turn your body sharply.
- When swinging, do not take your hand back - the opponent will guess about the maneuver.
- The fist must be compressed as much as possible upon impact.
- Exhale with each beat.
Watch a tutorial video on how to punch properly:
How to increase punching power: exercises
1. Kicking the Ball
Find the heavy ball that boxers use in training. If you don't have one, use a basketball one. Do the following:
- feet shoulder width apart, body straight. Raise the ball high above your head. Hit the ball hard on the floor and catch it after the bounce. Repeat the exercise at least 15 times.
2. Jump Squats
1. Initial position: stand up straight, feet shoulder-width apart, arms at your sides;
2. Sit down until the knees are on the same level with the hips;
3. Jump up as much as possible, while raising your hands;
4. Repeat jumps until you run out of strength (for best effect you can take dumbbells in your hands).
leg muscles
Beginner, know: to develop a strong blow, you need to start with the development of leg muscles. They play a big role in the execution of the strike. Squats with weights help to develop the muscles of the legs to the maximum.
Upper body muscles
As for the upper body, here for powerful blow play an important role: triceps, back muscles and shoulders.
The main exercises that develop these muscle groups:
- pull-ups;
- push-ups on fists;
- reverse push-ups;
- lifting the kettlebell (forward, up).
Source: depositphotos.com
1. Use regularly carpal expander. Buy the hardest projectile, and work alternately, with both hands. Be sure to squeeze the expander sharply, applying all the force. This exercise helps develop the interdigital muscles. As a result, the fist will begin to weigh more, and the impact force will increase accordingly.
2. Jump rope every day with your hips high. Try to reach your chest with your knees.
3. Exercises with a sledgehammer are no less effective. Take a tool (this is best done near the garage), and start hitting unnecessary tires. During the exercise, it is precisely those muscles that work upon impact that are activated.
