To train a strong blow, you need to know by what principle such power appears. There are several ways to develop the ability; to achieve this, you should train correctly and regularly. The strength of a blow is influenced by the development of proper technique.
What does the impact force depend on?
Some technical nuances that affect the formation strong blow:
- body weight;
- speed;
- hand trajectory and technique.
To develop such opportunities in yourself, it is recommended to contact a trainer and find out at what point you need to relax your fist and at what point you should clench it. He will explain the correct placement of the legs and the trajectories of the arms and legs. Stance when striking legs and arms:
- if you strike with your fist right hand, then the right heel should rise slightly at this moment, but 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 leg unfolds a little.
- The opponent can easily determine if at the very beginning he moves his hand back and starts hitting.
- When a blow is thrown, the body weight shifts forward and the knees bend.
- The movement of the body creates a great effect during the strike.
- As the fist moves, the hips rotate towards the opponent.
- Before the start of the strike, a breath is taken.
- The tighter the fist is clenched, the more force is imparted to the blow.
- You should quickly move your body towards your opponent when throwing your fist.
The tactic works successfully if all techniques are performed simultaneously.
The fist must be clenched as tightly as possible upon impact.. The most important component is lifelong training, only after a long time is power achieved.
Generating 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 your hitting speed
To generate the power and speed of the strike, you should develop the upper body - these are the shoulders, triceps and back muscles. Required exercises:
Ball technique
To develop strength and speed, boxers often use ball training:
This workout is not intended for apartment conditions, so you need to find a more acceptable area for your goals.
Jump while squatting
Correct stance: arms rest on your sides, body is straight, and legs are shoulder-width apart. You should squat until your knees are level with your hips. Next, a strong jump is made with raised arms. Perform a minimum of 20 repetitions with a gradual increase in weight using dumbbells in your hands.
Impact strength exercises at home
Effective ways to develop punching power. Training is performed regularly. It is necessary to distribute for a month, some are scheduled at intervals of 4 days, and others more often, so that there is no accumulation large quantity exercises 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 striking force is needed in different situations, but it should be used for self-defense. Don't forget about your consequences.
Precision hitting technique
Nothing will happen to the opponent, even if you develop strength and hit protected areas. We need to look for weak points. A knockout involves a strong load on the cerebellum when delivering a blow to the head - this is from an anatomical point of view. From this body a signal is sent to the Central Nervous System and turns off the entire body. This can happen if you hit:
- back of the head;
- jaw;
- temple.
To immobilize the enemy, there are other painful points in the body. If you hit the target accurately, 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 in that case, if you hit it sharply and suddenly. The jaw accounts for 15 kg of impact power. In normal
Then you're ready to do exercises that will increase your hand speed!
Speed kills, everyone knows it. Many great fighters have it: Muhammad Ali, Thomas Hearns, Ray Leonard, Mike Tyson, Roy Jones, Floyd Mayweather, Manny Pacquiao, I could go on and on.
Being able to hit your opponent with a punch before he can hit you with his own is perhaps one of the most great benefits in boxing. The difference of a split second can make the difference between raising your hand in victory and lifting yourself off the canvas. Even if you were not born with speed, you still need it. Even if it's not part of your style, you still need to develop it. And I ask you to turn on these important exercises into your regular program, because everyone knows: SPEED KILLS!
I know the goal is speed, but don't rush yourself with these exercises. Most important factor in achieving maximum strength it is relaxation. Relaxation is first of all a state of mind, which then becomes a material reality. Keep your mind clear and don't focus on one thing too much. Relax! Relax! Relax!
Instead of complementing speed with strength and precision, focus on balance and coordination. A lot of beginners try to put both power and speed together at first, but this only slows them down and forces them to load up for punches. Don't load up on your punches or try to focus on hitting the target. Instead, give your arms free rein, just try to keep your balance underneath you and your movements coordinated with the speed of your arms.
Sharp and Relaxed Breathing = Sharp and Relaxed Movement
Shadow Fighting (Pure Speed Training)
Shadowboxing is everything! The more time I spend in this wonderful sport of boxing, the more I realize that sometimes shadowboxing is all you need. This simple practice allows you to master each technique without wearing out your joints or straining your body. This underrated exercise can help you develop almost everything in boxing: footwork, balance, strength, technique, and of course in our case, SPEED!
Shadow boxing is perhaps the purest form of speed training. There are no bags to stop your blows, no gloves that press your hands down with their weight. You punch the air with just the weight of your arms. Without anything slowing you down, this is the fastest speed you can move your arms. You can hit as fast as you can imagine your combinations. Shadowboxing can develop your mental speed, your punching speed, and your hand return speed.
Shadow Boxing Exercises:
Start moving around the ring and relax your whole body. Don't worry about squeezing your hands completely. Strike correctly, but not in a way that makes your shoulders tense and tired. You need your whole body to be relaxed when you do speed shadow boxing!
Here are the beat numbers I use:
1 = left jab
2 = right straight / right cross
3 = left hook
4 = right hook / right overhand
5 = left uppercut
6 = right uppercut
*vice versa if you are left-handed
Ok, HERE THEY ARE! Follow them and combine!
|
Basic jab
Double jab
Lined jab
Jab, Right Cross
Left Hook
Left-Right-Left-Right!
|
Skillful Combinations
Uppercuts
Long Combinations (focus on sharp, fast breathing!)
|
Work 3 rounds. Exhale with every stroke and with every movement. Don't worry about doing all the combinations in the list above. Stick to your favorites and then try one or two new ones each time. You should NOT be tired. If you're tired, you're too stressed. Relax your shoulders even more and maybe even slow down a little. If you're running out of steam throwing punches in the air, imagine what it would be like in the ring.
When you step during combinations, take VERY SMALL steps. You only need to take 2-3 centimeter steps, so your legs can move as fast as your arms. If you take large steps, your feet may still be in the air, leaving your kicks without any support on your feet and without power.
Don't worry about strength! Some sequences with double backhands or double forehands will feel weak. Once again, you are only working on speed, not strength. Just let your hands fly and add a little rhythm. Take a few breaks from time to time between combinations and then get back up to speed.
One last note, watch Manny Pacquiao shadow box in the video below. What he does is a perfect example of high-speed shadowboxing. Sharp breathing, very small steps, focus on quick strikes. He doesn't focus on single hits, he focuses on entire combinations. And for the 923084723rd time, RELAX!
Quick Strikes on the Bag (Speed Endurance)
Fast strikes are not always speed. Sometimes it's endurance. Moving weight faster always takes more energy. So it's quite difficult to apply fast strikes or even practice quick strikes if you don't have the stamina for it.
Throwing a bunch of fast punches can wear anyone out. You don't realize it at first, but as you get tired, your slower opponent suddenly becomes faster than you. An even greater danger from fatigue is that your punches become too slow to hit your opponent. So let's work on your speed endurance so you can throw quick punches throughout the fight—not just the first round.
Exercise Impacts At Intervals:
Find yourself a partner and stand with him different sides bag. One boxer holds the bag motionless while the second punches the bag without stopping for 15-20 seconds. Then you change. Do this until the 3-minute round is over and then take a minute break. 2-3 rounds of this exercise is great way finish training on the bag.
Some Thoughts About This Quick Strike Drill:
- Don't waste time bothering someone to count down 15-20 seconds for you. Instead, just count in your head or out loud while you throw your punches. When you're done, just stop and your partner will instinctively know to start throwing punches.
- You can perform various variations on the bag. In the first interval, throw regular punches, aiming high (palm down, aim for a point on the bag 15-20 cm above your head). In the second interval, throw vertical punches, aiming at shoulder height on the bag. By "vertical strikes" I mean strikes where the palm faces to the side, like a "stationary fist." In the third interval, throw SMALL short uppercuts to the bag at body level. Continue repeating until the end of the round.
Interval punching exercises develop endurance in your arms and shoulders. Which is VERY important in the later rounds of a fight or sparring. It doesn't matter if your whole body doesn't get tired...
When your arms and shoulders get too tired
your punches become too slow to hit your opponent.
Sure, you can still have your power in the later rounds, but if you don't have speed, that power won't matter! So work to make sure you increase your arm and shoulder endurance. In case you haven't noticed, this fast-punching exercise is a boxing rendition of Tabata exercises (in case you want to know more about the theory behind this training method).
A very important reminder, don't get too proud and try to hit the bag at that pace for the entire 3 minutes. Rest pauses allow your arms to regain energy to hit at maximum speed. You should always train at your true top speed (working at 100% when you are exhausted is not “true top speed”). Think about it, sprinters don't train for speed by running 2 miles at a time. Instead, they run short sprints, take a break, and repeat (aka Interval Sprints). The pauses allow their legs to regain energy to run at full speed again. This way, you spend more of your time training at full speed, rather than at half speed, which is what happens when overly ambitious beginners work out for 30 minutes without a break!
Another point about not skipping breaks is that your workout can be better when you constantly have to stop and start again. Throwing punches without stopping is easy when you are already on the move. But stopping and starting again, like in a real fight, is much more difficult when you have to keep running your rhythm. So please don't skip breaks. 15-20 seconds for each, then change!
Forced Speed Training (Pneumatic Bag and Punch Bag Stretch)
Pneumobag and stretching bag are excellent equipment to develop speed. In addition to improving accuracy, timing, reflexes and coordination, they are also very good for “forced hand speed” exercises. Hitting quickly is quite easy if you only hit when you feel like it. Unfortunately, this never happens in real battles. In real fights, you are always FORCED to throw punches, even when you don't want to. Because you throw these punches out of panic rather than as an act of your own intentions, these "forced punches" wear you down faster. So let's go back to the pneumatic bag and the stretch bag, they force you to hit even when you don't want to. No matter how tired you are, you MUST hit the bag.
The pneumatic bag and the stretching bag also have their own exceptional qualities. The pneumatic bag develops arm endurance and shoulder endurance. The stretch bag helps improve accuracy and timing. This projectile forces you to constantly react quickly and think quickly. Learning how to work a punching bag is an art in itself. I'll save that long explanation for another day. For now, just know that these implements will improve your hand speed. Perform 2-3 rounds on the pneumatic bag and stretch bag.
Resistance Training for Speed Muscle Development
Push-ups (Explosive Speed)
Push-ups, when performed with speed-oriented technique, can help you add speed to your punches. Since everyone's hands are different, you need to find the perfect fit for where to place your hands and how low to go. Focus on speed, not strength. You need to finish this set FAST!
TRICEPS PUSH-UPS
- Because of my long arms and thin frame, I prefer to do push-ups where I only go down a third. This means that I only work the triceps in this “stretch” phase of the push-up. I do about 10 short sets with only 10-15 reps each. Once again, I only work at the top of the pushup to maximize fast speed and try to explode with every push-up. Focus on going down fast and going up fast (most people go down slow, go up fast). When you pause, pause at the top of the push-up, not the bottom.
PUSH-UPS WITH MEDICINE BALL
- Lower yourself into a push-up position, but place one hand on the medicine ball. Once you complete the push-up, quickly move your body to the other side of the ball, resting your other hand on the ball. Do push-ups as fast as you can. 3 sets of 15 times. Another variation you can do is to take 2 medicine balls and place them at a distance wider than your shoulder width. Keep one hand on the ball and the other hand on the floor between the balls. Once you do a push-up, you move your body to the side, so both arms are constantly moving to the side and to the center. (If you need a more detailed explanation of this exercise, leave a comment). Again, 3 sets of 15 reps.
COTTON PUSH-UPS
- Another type of pleometric style pushup that I like is the clap pushup. You can do 3 sets of 10-15 push-ups with clap. What is important is to spend a minimum of time in the bottom push-up position. You don't necessarily have to fly high, but just make sure you don't spend too much time with your arms bent at the bottom of the push-up.
Resistance Training for Speed
Harnesses
You can also develop fast punching speed through harnesses and isometric training. The harnesses apply constant force as you throw punches. This constant resistance allows you to develop speed and explosiveness throughout the movement. Regular weight training cannot do this because the weight is only heavy at the beginning. Once you push the weight out, your momentum makes it easier when you throw your arm out. Swimming can be a very good aid to resistance training because the water is constantly working against you.
Isometric Workouts
Isometric training is a type of training in which you apply force, but your body does not move at all. But how can you apply force without moving?! You can do isometric arm training by walking up to a wall and getting into a punching position where you could theoretically punch the wall. Now push off the wall for 10-15 seconds, 3 sets at a time. You can stand at different angles that simulate different punches and target different muscles (chest, shoulders, triceps).
The theory behind isometric training speed is based on the fact that you train your arms as if they were rubber bands. You train your arm muscles to store energy so that as soon as the hold ends...SNAP—your arm flies out like a charged rubber band.
Return Muscles
The speed of the arm's return is something that MANY boxers miss in speed training. Everyone loves to work on the striking muscles such as the chest and triceps, but rarely does anyone work on the return muscles such as the back, lats and posterior muscles shoulders What many boxers don't realize is that the return phase is half the movement of a punch, so being able to get your hands back faster allows you to punch again much faster!
I've also noticed that many beginners do nothing more than work on the bag in training. The bag is a strong object, meaning if you hit the bag, it will always spring your arm back, which does not train your return muscles. Sure, you can easily work the bag for 10 rounds, but what happens when you spar? After you miss just a few punches in the ring, your arms will be completely tired and you won't know why. This is because you are not used to missing and you are not used to hitting the air, and your return muscles (back, rear end shoulders and lats) are not developed to bring your arm back quickly enough.
The best exercises to strengthen the reflex muscles of the arm:
Shadow Fight
- You're constantly throwing punches through the air while shadowboxing, which forces you to use your muscles to bring your arms back. Try shadowboxing at 100% speed with gloves and you will understand how weak your recovery muscles are. You don't need to add weight or do anything else. Even regular shadow boxing will help you balance your back core muscles with your front core muscles.
Pull-ups
- Pull-ups are a great exercise for the back and lats. Do 3 sets of 6, 8 or 12 reps. Whatever you can't do, just do it. Now yours upper part the body will no longer look so hunched over.
Stretching Exercises
- I'm too lazy to list all the names of the exercises. Any exercise that simulates the motion of throwing your arm out should do the trick. I have TRX Suspension bands at my gym and they work great for this, but lowering the rope or stretching stretch ropes will also work.
Stretching
Loose, relaxed muscles have the potential to move faster. Don't fight with pain in your shoulders or body. Make sure you spend good stretches and spend a significant amount of time warming up your muscles. Even on days when you don't train, try to stretch. Many of the fastest fighters I have met have often been the fastest flexible people that I know. (I wrote an article about .) FYI, you should stretch AT LEAST 30-45 minutes before each workout and then another 10-20 minutes at the end of each workout. Professional boxers, and perhaps elite athletes, usually do this in double size.
Final Thoughts About Hand Speed Exercises
Speed starts from the head and ONLY THEN in the body...
If you can't think fast, you'll never be able to move fast.
...be that as it may, your body can't box on autopilot. Relax your mind, concentrate and stay focused, but be aware of everything that is happening around you. Don't focus on every single shot. Try to focus on the whole combination or the whole bunch. Each combination of strikes has its own purpose, be it to approach short distance, or to land a hook to the body or simply to force the opponent to defend himself in order to create space for his escape.
Oh, and one more thing. Don't try to do every exercise above on one day or every training day. Use several variations and focus on one thing a day rather than everything every day.
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 a basketball.
Take the 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. Repeat this exercise should be no less than 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 chest with your knees.
Exercises with a sledgehammer are one of the most practical and common. You can use a sledgehammer to hit hard 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.
Workouts on development impact speed very specific. By simple power pumping we only strengthen the muscles and lose the speed of the strike. Therefore, in other impact sports they use special exercises, we will look at the simplest and most effective of them in this one.
Exercises to develop hand speed
Working with your weight
This work is done quite quickly, done about 2-3 times a week. Four exercises are performed maximum speed, between approaches, rest for about 20 seconds with mandatory relaxation of the arms.
1). 10 quick push-ups with your fists. Executes at maximum speed.
2). 10 explosive push-ups on fists with hands touching chest.
3). 10 simple push-ups with clap.
4). Five explosive push-ups on each hand, switching hands after one repetition.
Working with a medicine ball
Several exercises are performed while sitting with a medicine (medicine) ball weighing about 10 kg.
- Sitting opposite each other on long distance, about 4 meters, athletes throw the ball to each other with both hands from the chest. 30 repetitions are performed.
- From the same starting position, athletes throw the ball with one hand.
- From the same position, athletes throw the ball from behind their heads.
- Turning sideways to each other, athletes throw the ball with their body turned 180 degrees from left to right and vice versa.
- From a supine position, with arms straight outstretched, athletes throw the ball, changing the starting position to a sitting position.
Also watch this video exercise with a medicine ball to develop the strength and speed of a hand strike.
Working with rubber
For such training, you need two rubber bands, not too stiff so that you can pull them with your hand without losing technique for 10 repetitions, and a mount to which they can be attached. We hold one end of the rubber in our hand, and attach the other to the mount. We begin to perform it with our hands in the amount of 15-20 repetitions, then we remove the tourniquet and punch it without rubber. We train any blow in this way. It is important that the rubber should not be too hard, the technique of performing the blow is observed.
All the exercises discussed are performed separately from each other, since they do not require much time and are convenient to do at the end of the workout. Remember to relax and shake your limbs after each approach. With regular training, athletes experience a significant increase in speed-explosive functions, sharpen the execution of strikes and increase endurance.
Boxing training. Explosive force impact:
Training explosive strength and anaerobic endurance:
Helpful Tips - How to develop explosive speed for punches:
Training explosive muscle strength:
4 exercises to develop explosive strength:
Hand speed exercise with dumbbells:
Strike Speed and Movement Training - Complete Guide:
Development of impact speed and force:
Increased impact force and speed:
Increased hand and punch speed:
Knockout punch is a set of exercises for developing the speed and power of punches:
The video is posted in the public domain on a third-party resource; the blog editors are not responsible for the content of the video and its quality and do not guarantee its availability and the ability to view it in the future.
That's all for me. See you on the pages of my blog.
We wish you success!
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. One more thing good exercise- this is to swing the bag and hit counter blows. 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.
