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 percussion hand you need to pull back and straighten. 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.

Here are some effective strength building exercises:

push ups;

barbell bench press;

kettlebell snatch;

kettlebell push;

exercises with a boxing bag;

work with paws;

sledgehammer exercise.

Push ups

A kind of hallmark of any professional boxer can be called push-ups on 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 in some degree dangerous. The execution technique is reminiscent of 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 performed as follows: the boxer takes a fighting stance, the partner stands in a place where he is not visible, and makes some kind of sound, for example, claps 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 top 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), picks up the ends of the tourniquet 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. Will 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.

For athletes involved various martial arts, a well-placed strike is important. In this article, we will look at what impact strength depends on and how to train correctly in order to achieve the desired result.

What it depends on, and which muscles are responsible for the force of a hand strike

Impact strength 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, and not just the arms. Let's figure out which muscles of which parts of the body are involved during a hand strike:

• legs(calves, quadriceps, hips) - when striking, you need a good fulcrum, push and turn, balance, translational movements, which will provide speed;
• abs and back muscles- allow you to maintain balance, transfer energy and directed force lower extremities in the shoulder and hand, hold back the impact;
• thoracic region- this is endurance, which affects the time of holding hands on weight during a long fight;
• hands (shoulder and forearm)- their flexion and extension ability is more important in order to be able to switch to defense in time after a blow. Hands transmit the speed and effort of the whole body. The forearm is responsible for the correct position of the fingers clenched into a fist. The stronger the forearms, the more firmly fixed the bones of the fingers and, accordingly, the less risk of injury.

Hand power exercises

To develop the necessary strength, there is a set of training. Let us consider in detail how and what muscles to train: examples and execution techniques.

Kicking the ball

To perform, you need space and heavy, better basketball. Technique:

1. Feet shoulder width apart, body straight.
2. The ball in the hands is raised above the head.
3. With maximum force, you need to hit the projectile on the floor, catch it after the ball bounces.
4. Repeat the action at least fifteen times.

Jump up squat

Squats can be started without weighting, and then perform actions with additional weight in the hands, for example, with dumbbells. Technique:

1. We stand straight, arms freely along the body, feet a step wide.
2. We do a squat until the angle between the thigh and the knee joint is 90 °.
3. From this position, we jerk the body up, raising straight arms above the head.

Video: jump squats This exercise, as well as those described below, is performed as many times as the level allows. physical training. In the course of regular training, sets and approaches are increased.

Pull-ups

When training for the development of impact force, unlike the usual ones, the setting of the palms is wider than the shoulders. The best result is achieved if you increase the load by performing an action with weights.

Push-ups with claps

This plyometric action is used in training by professional athletes (gymnasts, bodybuilders, boxers) to develop the speed and endurance of muscle tissues. Sequencing:

1. IP - emphasis lying.
2. As you inhale, bend your arms, approaching the floor.
3. On exhalation, we forcefully push off the floor, making a clap with our palms.

Video: push-ups from the floor with claps: technique and nuances

Power outputs from the bar

A strong jab or hook is, first of all, a sharp movement imperceptible to the opponent. Next exercise will help you develop speed and sharpness. We perform according to the following scheme:

1. IP - “bar on the elbows”.
2. Push the body sharply, forcefully, taking a handstand.

Hannibal Pushups

The next lesson, in addition to training almost all the muscles of the body, develops a sense of balance. Instruction:

1. Take an emphasis lying down.
2. Raising the body on the palms, at the same time pull the feet towards the hands with a jump.
3. Standing on your feet, touch your knees with your palms.

Video: Hannibal push-ups, how to learn

Reverse push-ups

Reverse push-ups are performed using a sports bench. Sequencing:

1. Stand with your back to the bench.
2. Rest your palms on the edge of the bench.
3. Bending and unbending your elbows, perform body lifts.

dash

Kettlebell training is very good at developing the muscles responsible for flexion and extension. Snatch instruction:

1. On an outstretched arm, place the weight between the feet.
2. The back must be kept straight.
3. With one jerk, the arm with the kettlebell must be raised above the head.

The exercise is similar to the previous one, but there is a difference: in a snatch, the weight is thrown back over the head on the shoulder, and then thrown up with a sharp push.

Lifting the kettlebell up from a seated position

This set, in addition to strength, develops balance. Technique:

1. With a projectile on the shoulder, they squat, fully bending their knees.
2. To maintain balance, the free arm is extended in front of you.
3. Lifting the kettlebell, fixing for a couple of seconds.
4. Repeat on the other limb.

Did you know? Samoan boxer David Tua is considered the record holder for punching power, the force of his hook in kilograms is calculated at 1300.

Kettlebell lift forward

This action is similar to the “snatch” exercise, but in the snatch, the kettlebell is raised to chest level and fixed in that position. At correct execution the angle between the body and the arm extended with the projectile will be 90 °.

Lifting a kettlebell from a lying position

In this set, you can help yourself when performing with a free hand. Technique:

1. Lying on your back, raise your hand with a projectile.
2. Without changing the position of the hand, they begin to lift the body.
3. The rise is performed by bending the legs in turn.

Video: Lifting a kettlebell with one hand from a prone position

Sledgehammer exercises

Such an activity as stuffing tires allows you to increase muscle endurance of all large muscles of the body. Helping to lift heavy weight, legs, buttocks, back work. All you need is a sledgehammer or a hammer with a weight that is comfortable for you, an old car tire. You will have to do it on the street, having previously dug the tire half into the ground for fixation.

The scheme is as follows:

1. Standing directly in front of the tire, grasp the projectile handle with your palms. One palm is closer to the beating end, the second in the middle of the handle.
2. When swinging your arms, turn your feet in the direction of the swing.
3. When hit, we take half a step forward, then back.

Similar exercise can be performed standing straight without turning the body or changing the position of the palms: clasping the sledgehammer with both palms with a small distance between them.

Video: working with a sledgehammer - developing impact strength

There are many exercises for developing explosive punches, as well as training recommendations. Let's consider some of them:

1. Classes with an expander develop the hand and muscles of the fingers well. At the same time, training should be daily, choose a hard simulator.
2. Jumping rope strengthens the legs, abs, and back muscles. The higher the legs rise, the more effective the workout.
3. Paw work - great job to develop speed and agility. The same goes for shadow boxing.
4. In addition to the above types of push-ups, push-ups on fists are also effective.

Did you know? The swing is considered the most ridiculous blow in boxing - it seems that the boxer just swings his arms like a windmill. Although heavyweight Shanon Briggs, thanks to swing, managed to win forty-five knockout victories, while in the very first round of the fight.

Hitting tips:

1. In the stance, it is correct to keep your knees slightly bent, this will allow you to distribute your own weight.
2. The feet are always turned in the direction of hand movement (right fist - right leg).
3. If the contact with the opponent is as close as possible, a turn in his direction with the whole body will give greater strength and speed. There is no need to lean forward.
4. By pulling your fist back, making a strong swing, you thereby warn the enemy of your intention.
5. The fist during the blow should be compressed as much as possible.

In conclusion: only regular training and compliance with the rules during classes will give the desired result over time. Remember that you need to train all muscle groups, all movements during impact must be coordinated, simultaneous.

Impact strength largely depends on the natural qualities of a person. Even among professional boxers, there are those who have a knockout blow, and there are those who are not a “knockout”, although they have a fairly powerful blow.
And yet, the impact force of an ordinary person who is fond of sports can be increased. To do this, there are several exercises that must be performed as often as possible.

First of all, this is the well-known push-up on the fists, which must be performed on a hard surface in several approaches. The number of push-ups in this case should be selected individually, based on your own training. Flexion and extension of the arms at a fast pace is a kind of imitation of strikes, which will help to strengthen them significantly.

The second way to develop punching power is to use weights when practicing punches or conducting “shadow boxing”. For this purpose, small dumbbells with a total weight of 2-3 kilograms are ideal. Shadowboxing should be done over three rounds of three minutes each.

You need to rest between rounds for 1-2 minutes. At the same time, direct, side impacts and impacts from below are practiced. When the arms are strong enough, it is necessary to train the "series of blows."
You can significantly increase the impact force when training with a light barbell or a bar from this barbell.

Hands with a barbell in the “on the chest” position are sharply thrown forward in front of them, and then returned to starting position. You should be aware that this exercise requires initial preparation and a thorough warm-up of the hands before performing it.

A kettlebell weighing from ten to sixteen kilograms will help increase striking power. With it, you can perform a wide variety of exercises, such as: chest press lying; presses and jerks alternately left and right hand standing; "eights".

It must be remembered that all exercises with a kettlebell should be performed on the "extension". “Bending” exercises increase the strength of the arms, but at the same time enslave them, which does not contribute to the development of sharpness and impact force.

Exercises that imitate chopping firewood develop the power of impact well.

You can “chop wood” at home with a small sledgehammer and a tire, however, this exercise requires the strictest observance of safety precautions. It’s best to do it outside, away from home furniture and other people.

What is impact force and what does it depend on?

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

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

What muscles are involved in punching

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

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

Muscles involved in punching, their role and importance

Muscles and leg strength

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

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

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

Setting and practicing punches

Setting and practicing combinations of strikes

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

The most effective exercises to increase punching power

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

The main exercises that develop the upper muscle groups:

Push-ups develop: triceps muscles of the shoulder - triceps, large pectoral muscles, deltoid muscles, biceps- or biceps, front serratus muscles, large gluteal muscles, abdominal muscles.

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

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

How to train punching power - practicing and setting punches

Striking Strength Exercises - Palm Push-ups

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

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

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

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

Finger push-ups

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

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

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

Push-ups with cotton

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

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

Pushing out the rod

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

Development of leg muscle strength

Squats with weights, high jumps, jumping rope.

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

Most effective methods leg muscle development are:

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

Pull-ups

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

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

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

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

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

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

ball throws

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

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

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

Kettlebell lifting

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

Kettlebell lift forward

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

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

Lifting the kettlebell up from the shoulder

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

Development of "explosive" impact force video

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

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

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

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

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

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

Development of special strength endurance

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

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

The modern world is dangerous and ruthless. In order to survive in it, it is recommended to know the basics of self-defense, simple combinations of punches and kicks. Some people try to learn a couple of tricks that are based on the same type of attacking blows, because of which the effectiveness is small. Professionals say that in order to achieve good result in the defensive art one must develop speed, agility and restraint. Hitting is the last thing you need.

It is possible that a protective reflex will play a role and help a person escape in a dangerous situation. However, without proper preparation, actions that will go to the defense can harm the body. That is, without knowledge and skills, the passion camp during a tense situation will not play the best role. Therefore, a person must know about the technique of banal self-defense. What and how to do in different dangerous situations. With the competence of their own actions, a person will be as safe as possible, both for himself and for those around him, who do not radiate any danger. In order not to go to the gym, not to hire wrestling coaches, it is recommended to master a few simple punching techniques.

It is easiest to deliver a sharp blow with fists, and a person is able to do this without preparation, but due to a sharp load on the muscles, there is a possibility of pulling, tearing or hammering them. Therefore, technical knowledge is essential. For minimal damage.

Basic rules for punching

1. You need to stand on slightly bent legs. One is pushed forward a little for balance.
2. The whole body must be minimized in space as much as possible. That is, fold your hands so that the forearms cover the area from the stomach, and the raised fists cover the face. This posture is most often seen in boxers. It is needed so that the body is as streamlined as possible, in case of deviations. If anything, a defensive reflex will help.
3. During defense, the hands should be slightly relaxed. Hitting tense muscles is much bigger and more dangerous.
4. During the strike, it is necessary to transfer your weight to the extended supporting leg, make a big swing, while focusing all the kinetic energy in the hand.

If for your own protection you do not intend to cause great damage to the enemy, the ill-wisher, while your fist is in contact with the body of the enemy, quickly move your hand away, becoming in a protective position. This method will not only protect the attacker from severe injuries, but the fists of the defender himself will not be badly damaged.

If the threat crosses all boundaries, then during the strike it is necessary to compensate for one's own weight and try to push it away with the help of a fist. It inflicts big damage enemy, and in some cases you can break the bones, tear the muscles of the enemy. Yes, damage to the fist will be more serious (redness, broken bones, cracks, sometimes fractures of the bones of the fingers).

Many people understand that it is unreasonable to rely on a defensive reflex in critical situations. Actions in this state can cause great damage, and sometimes because of it, a person receives major injuries.

Therefore, it is necessary to learn how to attack correctly, to beat with fists quickly and accurately. Then the risks of suffering yourself will be reduced to a minimum.

A strong and accurate strike is the key to a successful defense.

Almost all hand-to-hand combat masters claim that techniques and techniques are necessary only for protection. This has been confirmed many times in books and films. And the point here is very clear. If people with skills in hand-to-hand combat, used their own knowledge for other purposes, there would be many more deaths and accidents. This knowledge is dangerous, and therefore its use is severely limited. During training, a large number of coaches begin by saying that it is a crime to use punches for evil purposes. This idea is carried over throughout the course of study.

And for maximum efficiency, coaches say that one accurate and strong blow is enough to defeat the villain. In order to strike this very blow correctly, courses, trainings and other methods are created. Yes, no matter how trite it may sound - a fight, a fist fight lasts up to one exact blow.

To hone the skill of delivering one such blow, people spend years in training. But it doesn't start there. In order for the blow to be strong, fast and accurate, you need to spend a lot of time. Let's talk about exercises that will help get a little closer to this cherished goal.

The best exercises for strong and fast punching

Strength and speed are rarely combined in one single movement of the hand, which often results in strong slow blows, or fast weak ones. Therefore, at the beginning of training, it is necessary to perform exercises that focus on speed and strength, but separately. That is, perform one exercise, focusing on strength, and the second exercise - on speed. There is also a method of daytime training, when a person devotes not one exercise to each of the points of impact, but the whole day. That is, we will consider exercises that will help develop speed, and then strength.

Speed ​​kick drills

1 exercise - "A sledgehammer - a chain"

At the very beginning of the training, you need to be aware that during the impact there is only tension in the fist. The rest of the arm should be relaxed. Thus, an allegory with a sledgehammer and a chain is formed. The sledgehammer is the fist and the chain is the rest of the hand. During the exercise, you need to learn to strain only the hand. This allows you to reduce the load on the shoulders and forearms, thereby minimizing the risk of pulling the muscles.

This exercise is carried out as long as the effect of the "sledgehammer - chain" will not work on a subconscious level. That is, during the training of direct strikes, the body itself is already correcting for this state, this is the so-called muscle memory. This exercise is carried out with the help of the simplest direct blows. It is important that from the very beginning, relaxation is concentrated in the shoulders in order to increase the efficiency of the exercise. To achieve maximum efficiency, during the application of each blow, it is necessary to exhale.

Result:

• After performing the exercise, discomfort (fatigue, pain) should be felt in the elbow joints;
• Normalization of breathing. Endurance appears;
• Hands are able to withstand a more intense load.

• The blow is executed with tense shoulders;
• At the moment of impact, the person takes a breath.

2 exercise - "Push-ups with claps"

It is known that push-ups from the floor are one of the most versatile and useful exercises for body. Not just for hitting speed. Adding to it one more element - cotton. From the outside it looks simple. During the extension of the arms, a strong upward jerk is made, due to which the body jumps a little (spring), and at this moment a small clap should be performed in front of the chest. This helps to increase the speed of movement of the entire arm, since all its muscles are involved in the process.

You need to carry out the exercise in several approaches, three times a day. After push-ups with this method cease to be difficult, it is recommended to add another cotton. It will be done with both hands on the chest. That is, during the extension of the arms, first we clap our hands in front of us, and then with both hands on the chest. This new element will help increase the coordination of movements of both hands. So that during the strikes a continuous chain is created at the same intervals.

Result:

• Increased load on the respiratory system;
• Hands work more smoothly;
• Everything happens at the mechanical level, that is, there is no need to control the movements of the brain.

• Instant jump to more difficult exercise. This may result in injury.
• Too hard blows to the chest.

3 exercise - "Push-ups with a turn"

Do not go far from push-ups. The next exercise is much harder than the ones mentioned above. Most athletes claim that this method of developing hand speed is superior to various barbell pulls or bag stances. The fact is that during push-ups, every three to four times you need to push off the floor as much as possible and make one full turn of 360 degrees, and at the same time return to the starting position. From the outside it looks simple, but in reality ...

In almost 95% of cases, the first attempts are unsuccessful. This exercise puts a lot of stress on a person's hands. Main goal: to teach to strain and relax the hands. This will allow you to use a minimum of effort during strikes and give your hands a rest for those moments of rest.

Result:

• Achieving the maximum speed for a person;
• Movement coordination;
• The ability to let your hands rest during combat.

• Insufficient preparation (warm-up, performing other, less difficult exercises);
• Risk of damaging the brushes.

4 exercise - "Throwing a weighted ball"

In almost all gyms there are ordinary-looking balls that are filled with sand or other materials. Most often they weigh from 5 to 8 kilograms. These balls are great for developing arm muscles, their speed of response and endurance. We take one such ball, stand one and a half to two meters from the wall, and try to throw it so that it bounces back. This exercise is universal, as it is suitable for strength too.

Result:

• Ability to coordinate speed with strength;
• Development of endurance.

• The desire to throw more and further, which leads to injuries and rapid fatigue;
• Desire to start with the heaviest ball.

5 exercise - "Raising the bar forward and up"

This exercise emphasizes both speed and strength at a specific point. You need to choose a neck for yourself, most often not heavier than 15 kilograms. Take it with your hands in front of you with bent elbows. Holding the bar near the chin, take a proper stance. Then, with sharp movements straight up, raise the bar so that it is at least a little higher than the head. This exercise involves all areas of the muscles in the arms, activates endurance, and helps to learn how to breathe.

Result:

• Maximum pumping endurance;
• Smooth breathing.

• Overestimation of one's own strengths (using a bar that is too heavy);
• An increased percentage of injuries due to improper exercise.

Strong kick exercise

Moving on to strength. In this case, everything will be much simpler, since any strength exercises can increase the force of impact. Also, do not forget that the two exercises that we examined - the fourth and fifth, can also be attributed.

Let's look at a few more exercises that will help increase the power of impact with maximum efficiency.

1 exercise - "Pulling up on the horizontal bar"

It is difficult to start punching strength training if the person is not able to lift their own weight. Therefore, the first exercise will be pull-ups. This is one of the most effective and universal ways, which was revered by all masters. All these barbells, pancakes of 50 kilograms are the so-called “show-offs for visitors”. An experienced trainer will say that the easiest way to train strength is with a horizontal bar. It is enough to set your own limit for the current moment, and develop it, adding one more to the limit number of pull-ups every five to six days.

Result:

• Almost limitless development of strength and endurance, due to the technique of adding one to your own best result;
• Ease of implementation. You can do pull-ups anywhere where there is a bar, or something similar.

• Due to the long development (the result is noticeable after a long time), many give up this business, considering it useless;
• There is no tension on the legs (if the pull-up does not occur while holding the nom at an angle).

2 exercise - "bars"

Another legendary assistant in the development of a strong blow. Due to the fact that the main load falls on the hands, there is a significant development of strength. It is recommended to perform on the uneven bars not only push-ups, but also various tricks. This will allow you to get a good result in a relatively short period.

Result:

• Strength is pumped as quickly as possible;
• All areas of the muscles of the hands are involved.

• Difficulty in choosing a program;
• Risk of severely pulling the muscles of the forearm.

3 exercise - "Strikes on the boxing bag" two "

This exercise is aimed at inflicting two maximum strong blows at one point of the bag, push it as far away from you as possible. It is important to perform this exercise with a trainer who can regulate the movements of the legs and arms, since the momentum for a strike begins with the supporting leg and ends with the second imposed blow. It is clear that this exercise is performed at the end of the workout, when the body is maximally warmed up and relaxed. It is also necessary to hit with blows, both left and right hand in one point. This develops accuracy. Breaking through, almost instantly with two hits on the bag, is a “two”. This element underlies most techniques in boxing and kickboxing.

Result:

• The combination of strength, accuracy, stamina and speed to strike correctly and competently;
• Almost all the muscles of the body are involved, starting with the legs.

• Scattered punches on the bag;
• Risk of injury.

These exercises perfectly help to educate a person who is able to use a strong and quick kick. But this will take a lot of work. Remember: no champion was able to achieve the desired result the first time. Everything is achieved by training, desire and striving for the goal.

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