Almost every boxing athlete sets himself the task of developing good hit hand. But it's not that easy. To achieve this, you need to work long and hard in training. The constant practice of hitting the punching bag, as well as working with the punching paw, are the most effective methods hitting practice.

At each training session, you should “stuff your fists”, which will make the blow harder. developed rather poorly, so this procedure is quite important for every fighter. Most often in the classroom, the wrist suffers and thumb arms. Most swipe hand should not cause pain, and even more so lead to injury.

In order to prevent injury, it is necessary to periodically “stuff” your hands. The fastest and most effective way to develop underdeveloped muscles is to do this on a soft, rubberized surface. Later, when the hands adapt, it will be possible to move to a wooden surface. A good training for the fists was, is and will be a direct punch to the punching bag. A training bag can be either purchased or homemade. The downside of the first is that they are intended for training with gloves. It’s impossible to “fill your hand” on such bags normally. Therefore, it is better to do it yourself.

Weight should be from 60 kilograms and above, the outer layer should be made of leatherette or tarpaulin. Its length is usually about half a meter. An ordinary bag is placed inside the cylinder, which will be filled with millet or barley. It is precisely due to the fact that the pear is stuffed with grain that its density turns out to be similar to this. This will help develop the most hand during training.

In addition to speed, strength plays an important role in improvement. To improve it, there are many wonderful exercises that will help not only improve strength, but also overall physical form and endurance. First of all, you need to perform a bench press from the chest. Suitable and (24-32 kg). Pear punches - also very effective exercise which increase strength and stamina. Almost all experienced coaches say that the goal should be to punch through the bag, and not to beat on its surface. For working out strength, single punches are best suited.

However, the boxing paw remains one of the most unique training methods for developing the most powerful punch. Here are some exercises:

1) the partner who holds the paw is constantly moving, keeping his hands at a certain level, while the trainee should try to produce a strong beat from the most advantageous position;

2) the partner holds his paw in one place, and in his other hand is a whip. The task of the trainee is to produce a blow to the paw.

There are many ways to put the strongest, but these exercises are very effective. The main thing is to constantly train and you will master a good defense tool.

Hello dear men. Finally, it's time for our next workout. During our close communication, which parts of the body, muscle groups were not trained: arms, legs, chest, shoulders, back - in general, the whole body. You and I gained weight and were engaged in fat burning, were on diets and much, much more. But every self-respecting man is simply obliged to have an iron blow. Do you agree? And for this, training the impact force is the best fit.

You must remember that you and I have already performed exercises for training technique. Well, there will be a reason to repeat them. But how to make sure that the blow is truly crushing, and the fist is iron - our today's training will be devoted to this.

Swipe

How to develop punching power? Naturally, only by training. And how to train - right now.

Let's first take a look at what the impact force generally depends on. There are two components here:

1. Body weight;
2. Impact speed.

So if you're light, work on speed, if you're a heavyweight, then take advantage of your punch mass.

If you have at home heavy ball, such as boxers train, or at least basketball, then this exercise, by the way, like most today, you can perform at home. Simply lift the ball over your head with outstretched arms, hit it with all your might on the floor, and immediately catch it after the first bounce. Naturally, it is necessary to repeat this training from time to time, making several approaches of at least 15-20 repetitions.

Since legs are important to us for a strong blow, we cannot do without their training. Here, the well-known “jumping squat” is suitable for us. I recommend doing it with dumbbells so that the load is bigger.

But we also can’t do without training our hands. What muscles primarily affect the force of impact? That's right: triceps, shoulders and back. Accordingly, strength training will consist of exercises aimed at these muscle groups.

The first number we will have pull-ups, best of all, again, with weights.

Next, push-ups on fists - you perfectly understand that not a single training for fists can do without this exercise. You can periodically replace it, only with a small weight. Whichever option you choose, the intensity of the training should be maximum.

For triceps, reverse push-ups are great. Do you know how they are made? Take a stool, turn your back to it, sit down a little and rest your palms on it. Lower your body up/down. By the way, put a weight on your stomach so that push-ups do not seem too easy for you.

When you're done, don't take the weight away. Better yet, bring a second one, because almost any exercise with them will suit our business like nothing else.

Do a variety of arm raises, as they strengthen the hands, develop the delta, increase strength and endurance - all this is of great importance for the correct, strong blow. Try lifting weights while standing, sitting and lying down - in general, any workout will be what you need.

Acquire carpal expander- for the development of the strength of the hand and fingers, for the forearm this is an irreplaceable thing. And the sledgehammer exercise! Yes, this is training for almost anyone. professional fighter no rules. Just remember P. Emelianenko - how in the village he hit a tractor wheel with a huge heavy sledgehammer!

By the way, today such a simulator, if you can call it that, is present at many public sports grounds. So if you know such a place, by all means practice there in this way.

Correct hit

In order to have a really strong punch, in addition to the sharpness and speed that we developed by practicing punching techniques, it is very important to put all our weight. What is needed for that?

While striking, watch your feet - they should be slightly wider than the width of your shoulders. When you hit, after the hand, in the course of its movement, the foot should also turn around, and it is correct to lift the leg from the heel. That is, if you, for example, hit with your left hand, then the right foot should stand still, while the left follows the hand.

Watch your knees - they should be slightly bent so that it is easier to transfer your weight forward when striking. The torso should not reach for the hand - it should turn as sharply as possible. Naturally, the fist should be clenched as tightly as possible, literally digging the nails into the palm. And you need to beat only on the exhale. Yes, and if you don’t want to warn your opponent in advance about your intentions to hit him properly, swinging, in no case take your hand back.

But how to strike? You have to start with . Let's start with the handstand. Just take the same position as the original before push-ups. It will be right to try to put the main emphasis on the knuckles of the index and middle fingers, since it is they who, first of all, will “touch” the opponent’s face or torso. Performing the exercise, stand on one hand, then on the other. Gradually move on to push-ups on the fingers, which, by the way, are also desirable to do extremely intensively.

Valuable training will be throwing an empty neck from the barbell in front of you.

A huge role in setting up a strike will be practicing technique in front of a mirror, shadow boxing, again, bench press at an explosive pace.

These are all exercises you and I worked on when we worked on technique, so add them to your workout.

However, it is extremely important to have a truly iron fist.

iron fist

What exercises for fists can best be made as hard and insensitive to pain as possible?
All the same push-ups, rack. But most the best training, I believe, is the "diamond fist" exercise, which came to us from karate.

You will need two planks of approximately 20x20cm, although a wooden floor will also work. Accept starting position like before push-ups. Now, pushing off the floor a little with your hands, land with your fists on the boards placed under them, well, or on the floor.

This exercise strengthens the knuckles so much that you can't even imagine! Try at first to make 20-30 such "jumps". In fact, already trained athletes do no more than 80 repetitions. In the process of jumping, you can rotate your wrist, thus changing the position of your fist.

If you decide to seriously deal with the power of impact. Then you need to first of all acquire such a minimum as a punching bag and gloves.

That, in fact, is all. Watch another video that I prepared specifically for our today's workout. I will say for sure: train in this way for at least 2-3 months, honestly trying to complete all the exercises, and after this time your strength and iron fist will be able to cope with almost any opponent. On this I say goodbye to you until the next workout.

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 the 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:

• one. . 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:

• one. . 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 a 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:

1. 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.
2. 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 to choose correct weight 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!

Highly 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.

How to make a hit stronger?

Watching action films, we often think: "Yes, he would have fallen from such a blow a long time ago!" However, in most cases, the blow only seems strong when it is not. You will be surprised, but there are a lot of laws and techniques that need to be worked out and studied in order to lay down the enemy with one blow. Well, let's figure out how to make the blow stronger.

Basics

• The impact force is determined by the mass and the acceleration that was given to this very mass. This means that the more weight of the body part you hit, and the harder you do it, the stronger the blow will be.
• Engage your body. During a strike, not only the part of the body with which you strike should move, but the whole body. This position is consistent with the theory of Bruce Lee, who clearly knew how to deliver a really strong blow. He called his theory "an inch punch", and it sounds like this: "Moving the body an inch (2.54 cm) is more effective than moving the hand a full foot (30 cm)".
• Keep distance. Proper distance is the most important factor. If your arm or leg is extended too much when throwing a punch, it will not be strong, even if a lot of potential has been put into it.

The importance of body position

Regardless of which part of the body you are going to hit - with a hand or a leg, the correct starting position must be maintained - feet, legs, hips, body, shoulders, hands and head. Yes, a blow is not such a simple matter as it seems at first glance, you have to control your body 100%. Let's look at the position of each body part in a little more detail:

• Feet - slightly wider than shoulder width, the heel of the hind foot is slightly raised.
• Legs - slightly bent at the knees.
• Hips - ready to turn, during the blow they need to be deployed in the direction of the enemy, this will increase the force of the blow.
• Body - keep straight, do not bend to "reach" the opponent - it is better to take a step forward than to bend over.
• Shoulders - relaxed, save strength for a strike, during a strike - raise your shoulders.
• The hands are relaxed and, like the shoulders, conserve strength for a strike - form a fist, but do not strain it.
• Head - chin slightly lowered, eyes 100% active, on impact - hard exhalation.

Jab and right hook

There are many types of punches, but the possession of a mass of special punches is the lot of boxers to defend themselves, it is enough for an ordinary person to learn a couple of strong punches, for example, the so-called jab (straight left punch) and a right hook.

When throwing a jab, you need to take a quick step forward, and raise the shoulder of the striking hand at the moment of impact.

With a right hook, shift your body weight from your back foot to your front foot, then move your head quickly to bring its weight into the force of the punch, but remember to keep your eyes on the target. The head must be moved forward - towards the opponent, and not to the side. This trick is not very easy to perform, but it will significantly increase the impact.

When to strike?

Impact hardness - important point: The harder the hit, the stronger it is. When is a hard hit possible? There are four rules:

• The correct distance is to first aim, and then hit, there is no need to rush with the blow, the main thing is to execute it as correctly as possible.
• The moment of the opponent's strike - counter strikes are always stronger.
• The moment when the opponent is not expecting a hit.
• Angled strikes are always harder.

How to train a hit?

As you already understood, a strong blow is the result of the involvement of the whole body, and not just the part of the body that delivers it. How to develop strength in the whole body? There are two universal ways - running and swimming. The first way is more accessible, the second is more efficient. Running mainly involves the legs and to a lesser extent other parts of the body, but swimming makes all the muscles work at full power. However, any physical exercises - good workout strikes, because they all develop strength.

Or even very strong, is not always a knockout. You can hit hard, but if the blow goes past or not exactly on target, then there will be no knockout. In order to send a person to a knockout, it is enough to clearly hit a person in the chin. If you figure it out, in order to gain a blow that will send people to "rest", you need to train - technique, accuracy, speed, and of course strength, unfortunately, if the blow is executed correctly, but does not have sufficient strength, you will not achieve results.

Unlike a knockout punch, a strong punch can be developed at home or on your own, especially if you have at least some boxing base ( Thai boxing), that is, you clearly understand that the force of impact depends little on the strength of the muscles, i.e. You know how to hit or, if you like, "you have a hit." Impact strength maybe just murderous even for a small person, an example is the legend of Muay Thai Ramon Dekkers, who, according to the testimony of his opponents, possessed an uncommon punching force for his size.

Earlier we wrote about the theoretical part of the impact force -

Do you want to develop such a blow so that it deals maximum damage?

Exercises for the development of impact strength

Here I want to systematize methods for increasing the force of impact, which will help you if you own it. basic technique, that is, the elementary work of the legs when striking.

So:

1. Tire and hammer(sledgehammer). Hitting the tire with a hammer, preferably a big one, because if you miss, you will repair the floor - Khan to your parquet. When I was in the army, I liked to knock out doors with a 5 kg hammer, which we always had with us in case the owner refused to open the door unkindly (in the case of a combination of unkindness and a strong door, explosives were used). True, I hit the door as if from the side, but I advise you in the classic boxing way from above over the head. (Adamek demonstrates how to do it from above)

A blow with a sledgehammer should be applied as straight as possible from above, avoiding twisting of the spine at the moment of impact, otherwise injuries a.

Seasonal chopping is basically the same except for different results from missing the hammer and axe.

2.Neck without weight or weighted stick for phineas.Standing, take the bar and push it forward as quickly and strongly as possible, more precisely back and forth. Personally, I prefer to do it not for speed, but jumping from foot to foot, as if on a jump rope, with a sharp explosive movement to throw forward.

3. Heavy bag and wall cushion. We are practicing a strong, penetrating blow, sharply thrown at the target. Particular attention to the correct pattern of the blow, legs-shoulders. It seems to me that it is very important to analyze your own blow, the problems of blow biomechanics.

4.medicine ball:

a) We throw with all our might into the area of ​​​​the ribs-belly of the partner. He catches and throws back

b) One holds the medicine ball, the other hits one round with all the strength and speed. The one who hits tries to knock the medicine ball out of the partner’s hands, if the ball falls, the one holding it is wrung out 20 times. So 3 rounds in a row, with role reversal

d) Pushing the medicine ball out of a prone position into the hands of a standing partner. Alternating emphasis when pushing with the left and right hand.

e) Standing - raise the medicine ball above your head, “drive it into the ground” in front of you, you can jump a little

5. Exercise with rubber expanders. We tie one end somewhere behind the back, for example to wall bars, with the other end in hand, we imitate blows.

6. 30 "boxing" push-ups (narrow grip and half amplitude) and immediately after that for 30 seconds - straight, as fast and strong as possible blows(do not fully straighten your arms in the elbow joints so as not to damage them). A minute of rest and again. 3-5 sets.

7. Eights with a kettlebell in front of you (in the absence of a kettlebell, it is replaced with a pancake). Club rotations (or dumbbell bars weighted at one end)

8. progressive combinations.

For example:

Set: 10 straight left. 10 double straight left. 10 double straight left and right.

You can make different sets.

9. Shadow boxing with dumbbells different weight.

10. According to Khusainov (1995) effective training accented and strong blow should include the following exercises(method from the study):

1. Three times a week, crown blows are applied to the wall pillow - 10 rounds. One blow in 3 seconds. One round - 50-60 hits, 10 rounds in total. Rest for a minute between rounds and hit with maximum force.

2. Three times a week (other days) to train with a barbell.

a) Half squats-scissors with a barbell on the shoulders, barbell - 70% of your weight. Half squats followed by straightening the legs and lifting on toes - 5 sets of 20 repetitions.

b) Turns of the body with a bar - 5 sets of 20. Bar weight - 15-20 kg, depending on your own weight. Rest for one to two minutes.

c) Bench press to failure - 5 sets. 1 set 70% of the max weight of the bar, 2nd set - 75%; 3rd - from 80%; 4 - with 85%, 5 - with 90% by weight. Rest 1-2 min.

12. Operating time a strong kick:

"10-20-10". We strike with all our might and with maximum speed. 10 pad mid kicks with one foot, 20 knees, 10 mid kicks with the other foot. We do everything with high speed and maximum strength.

Keep in mind that you should not do all these exercises together - you will easily overtrain. In addition, you need to correctly calculate and insert these exercises into the workout. Also, the sledgehammer is a very tiring exercise and don't try it the day before heavy legwork like squats. However, punching exercises on the bag and wall cushion can be extremely tiring and it will be difficult for you to work on the chest the next day.

What muscles are responsible for punching? It is important to strengthen following muscles-triceps, forearm, shoulders, legs, chest. All this is done with the help of typical boxing exercises such as shadow boxing, Thai jump rope, different kinds push-ups, including the explosion (with cotton).

The only muscle that DOES NOT need to be especially developed is the biceps. A well-developed biceps slows down and enslaves the blow.

Do not forget that a good, knockout punch is first of all a competent punch, the correct work of the legs, torso and shoulder girdle, that is, the entire chain transmitting, like a rope, an effort that always starts in the legs, is transmitted to the pelvic region, then to the shoulder girdle, which in turn throws a semi-relaxed arm to the target.

Often a weak blow is due to a loss of impact force in the joints. The joint transmits impact force, that is, it is necessary not to lose it in the process of transferring from the legs to the arm.

Keep in mind that a strong blow implies strong ligaments. If you hit hard with gloves on, this does not mean at all that you will not hurt your hand on the street. Therefore, along with a strong blow, it is necessary (if for the street) to train ligaments, for example, push-ups on fists.

In addition, ask yourself why you need a "knockout (strong) punch." I hope you are not trying to get away from the need to study the technique of combat and the development of endurance, because for both sports and for the street one strong "knockout" blow will not help.