How to train a heavy punch. Ready to start training for fast punches? Ball kicking technique

In order for a punch to be strong, it is necessary not only to train, but to understand how the force necessary for delivering a powerful blow is formed. There are several techniques that allow you to hit with your fist really powerfully and strongly.

A strong blow is formed not only due to high speed, but also due to its own weight. If you invest your body weight completely, the result will be as powerful as possible. Dislocations can be avoided by observing the correct execution technique, which implies that the arm is never fully extended, but the blows are applied at different angles. They bring really serious damage to the opponent.

Feet

They play an equally important role in the impact force. Their position and movement must obey the following nuances:

The feet must be placed wider than the shoulder girdle.
The foot is turned in the direction of the movement that is made by the hand, while the heel always rises first.
When a hit is made right hand, the left foot does not move, the right heel rises and vice versa.

The correct position of the feet allows you to deliver much stronger and more powerful blows, but is not the only point to consider.

What else do you need to know to give a punch power?

The knees should be kept slightly bent, shifting the weight of your own body forward.
During the strike, the hips should turn in the direction in which the opponent is located.
In close contact, the full movement of the entire body allows you to increase the force of impact.
You can't push forward. The trunk should turn sharply.
Pulling the arm back during the swing allows the opponent to predict and prevent the blow.
The fist, when striking, must be squeezed as tightly as possible.
Each new blow is made with the exhalation of air.

These requirements must be observed not separately, but simultaneously.

Exercises for the development of a strong blow

To punch powerfully and strongly, you also need to train. This is facilitated by a set of exercises.

To complete the exercise, you must have enough free space. The ball should be taken heavy. The one with which boxers train is best. An alternative would be a basketball.

The execution technique is as follows:

legs are spaced at the level of shoulder width;
the body is kept straight;
the ball is raised high above the head;
the ball is hit with force on the floor and caught after the rebound.

Stuffing is done at least 15 times.

It is carried out according to the following scheme:

become straight, legs at shoulder level, and arms are at the sides;
squat until the knees form one line with the hips;
jump up while raising their arms.

You need to jump as high as possible. Do so many repetitions that there is no strength left. You can enhance the effect with the use of dumbbells that are held in your hands.

Training for triceps, shoulder girdle and back muscles

These muscle groups play an important role in increasing the strength of the blow delivered by the fist and are trained through the following exercises.

Hands, pulling up, hold a little wider than the shoulders. To increase efficiency, weights are hung on the belt. They try to do as many repetitions as their own physical fitness allows.

Hands are placed as close to each other as possible. You can't bend your back. It should remain straight. The exercise trains the triceps, pectoral and spinal muscles. The bench press works the same way. To strengthen your hands, you need to do push-ups on your fists.

Performed with a bench. They stand with their backs to her, lean on their palms, squat slightly. They rise and fall by bending and straightening the arms. Do at least 3 sets of 20 repetitions.

Strengthen the hands, develop the deltoid muscles. The latter have a significant impact on impact. In addition, the kettlebell is the projectile that contributes to the growth of muscles.

The legs are placed on the sides. In a straightened arm, a weight is held between the legs, and the legs are slightly bent in knee joint. The weight is lifted forward with a sharp movement so that a right angle is formed between the projectile and the body. It is necessary to ensure that the back remains straight at the top extreme point. Do up to 8 repetitions for each hand. Tension should be felt in the muscles.

It is performed similarly to forward lifts, but only the projectile is raised above the head. The recommended number of repetitions on each side is from 8 to 12 times.

The projectile is placed between the legs apart. They put a hand on it so that the hips remain behind. They make a sharp jerk upwards, throwing the weight directly on their shoulders, and then with a push they raise the projectile over their heads. Return to starting position. For each hand you need to do 10 lifts.

Kettlebell lifts from a seated position

The weight is thrown over the shoulder, squat down. To maintain balance, put forward the left hand. The weight is lifted up, wait a second, make another lift, and then change hands. Buttocks with calves should be constantly tense.

Kettlebell lifts from a prone position

They lay down on the floor with their backs down, take and lift the weight in their hand. The arm is held upright and then begin to rise. Bend first one and then the other leg. If the lifts are difficult, help yourself with a free hand from the projectile. Do about 10 repetitions.

Two projectiles are thrown over the shoulders. Having taken air into the lungs, the weights are jerked up above the head, and then slowly lowered. During muscle exercise abdominals should be tense.

To make the punch stronger, you can use the following techniques and methods:

deal with carpal expander. Take the hardest one. It is necessary to compress the projectile sharply and with the application of maximum force. Working with the expander contributes to the development of the interdigital muscles and forearms, which makes the fists more powerful and strong.
Jump rope daily. You need to try to raise your hips as high as possible, and reach your chest with your knees.
Workouts with a sledgehammer also have quite the effects. It is taken in the hand and beaten on old tires, which activates the muscles that work on impact. This should be done on the street, for example, next to the garage.
Working in pairs, you need to try to hit the “paws”, imagining that the target is a few centimeters further, trying to pierce it through. This makes it possible not only to hit harder, but also not to lose speed.
Do not neglect shadow boxing. This exercise allows you to learn how to deliver unexpected blows, which are the most effective, since the opponent does not have time to react. You need to exercise every day for at least 10 minutes.
Explosive punch helps to develop push-ups both on the palms with a separation from the floor surface, and on the fists. The number of approaches should be at least three with ten repetitions each.

Summarizing

The above exercises help to increase endurance and make the tendons and muscles of the hands stronger, develop the strength of the strikes. If they are performed on a regular basis, then the results become noticeable after seven days.

Striking power is not easy to train. A strong blow requires strong flexible muscles of the whole body. It is necessary to use the musculature in a coordinated manner, in accordance with the technique, which will ensure the application of maximum force at the point of impact. Therefore, in order to deliver a powerful blow, it is necessary to have strong muscles, good coordination of movements and a certain dexterity.

To strike correctly - with a relaxed hand, and only at the last moment to strain the muscles and fist, creating a rigid structure. It will turn out as if throwing a fist at the target. In order for the blow to turn out right, it must be started with the toe of the supporting leg of the same name. Using the push of the leg to transfer the kinetic energy of the weight of the whole body to the point of impact, you need to gradually turn the torso and straighten the arm. And at the very end, at the point of impact, the fist must be tightened. Thus, the weight of the whole body and the energy of its acceleration in a short amplitude are invested in the blow. A technically executed blow is very powerful. Boxers perform powerful punches very well. The boxing technique of applying a powerful blow has been brought to perfection. It allows you to deliver the most powerful and crushing blows with minimal energy consumption.

A direct blow is considered the heaviest, since when it is applied, the weight of the body accelerates as much as possible and is invested in the blow.

To develop a powerful blow, you need to master the correct application technique and constantly train it. For this you can use heavy punching bag. Having pre-bandaged fists, to avoid damage, you need to wear projectile gloves. After that, you can strike at the heavy bag. The application technique is also very important because it helps to avoid injury. Since a powerful blow is being trained, then you need to hit the bag hard.

Also, to increase the impact force, you need to train the power of all the muscles of the body, especially the legs and torso. For this, there are special exercises, the implementation of which helps to increase the power of impact. Such exercises are called plyometric exercises. Consider some of them: Push-ups from the floor with cotton while straightening the arms. You need to push off the floor with such force that you have time to clap your palms in the air and land on straight arms. Body rotation to the side. Clasp your hands behind your head. Standing straight, perform sharp twisting movements to the left and right with the torso and pelvis. Jump squats. Straighten your legs with such force that you jump out. Landing on the floor, you need to sit down again. In an emphasis lying in a jumping motion, pull your knees to your chest and straighten them back in the same way. Practicing hitting technique with dumbbells in hand. Doing the above exercises will help you develop a more powerful punch.

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:

1. . Great for endurance and strength training pectoral muscles.
2. . Also aimed at training the pectoral muscles. They are a good alternative.
3. . Unlike previous exercises, the bench press helps to quickly gain both strength and mass of the pectoral muscles.

To train triceps strength:

1. . It gives an effect similar to push-ups on wide bars, only in this embodiment, the main load falls on the triceps.
2. . Basic exercise, which perfectly increases the mass of the triceps and their strength.

To train the strength of the deltoid muscles:

1. and . Because the shoulder joint plays 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:

Inflicting a series of blows in a jump. The essence of the exercise is as follows: You jump as high as possible and while you are in the air, perform a series of direct strikes at the fastest pace.
Strikes with dumbbells in hand. Take dumbbells weighing 0.5-1.5 kg in your hands and perform blows with them as quickly as possible. It can be straight punches, bottom kicks or side kicks. The main thing is to choose the right weight for dumbbells, if the blows with them are too slow, then take less weight.

To increase the power of punching, you also need to use two more tricks

Firstly, when you punch, you need to use the body, that is, step forward if the strike is performed with the front hand or rotate the pelvis in sync with the strike with the back hand. (the concept of "front and back" hands means that if you are, for example, right-handed, then in the stance, your left hand will be slightly forward (front), and the right hand will be closer to the head (rear))

Secondly, you should actively train the mass of the muscles of the forearm. They are at the closest distance from the shock part (fist), so their weight will be most noticeable.

Conclusion

So, today you learned how to increase the power of punching and got acquainted with the exercises that will help you achieve this. Also, I would like to emphasize that the impact force depends both on its speed and on the mass of the arm and the whole body, and not only on one or another indicator. Remember this!

Very good video dedicated to this topic:

It will be very good if you share your opinion on this matter by leaving it in the comments to the article and discussing it with other participants.

Learn punching techniques to punch harder. You can't do anything with bad technique. A correct technique not only will it make your punch stronger, but it will also make it more efficient, meaning you will spend less energy on it.

Position your feet and legs correctly. Your legs and feet are the anchors of your weight. They should not only help you keep your balance, but also allow you to transfer the energy of the impact from the hips to the top, all the way to the fist. Here are some simple tips for you:

Place your feet slightly more than shoulder width apart. If in doubt, set them even a little wider.
Lift the heel of your back foot off the floor and keep it elevated.
Point your toes where you are going to hit. If your toes are not pointing in the direction of your target, then your kick will be significantly weaker.
Keep your knees bent. As you punch, you can straighten your knees, giving your punch extra power.

Use your hips and torso for extra power. Try hitting something while keeping your hips or torso still. You won't get a big hit. Now try to rotate your hips and torso at the same time as the punch. This blow will be at least twice as strong as the first. This technique is used by professional golfers, tennis, and baseball players. With the help of their hips and torso, they amplify the blow. And there's nothing stopping you from doing the same.

Use your hips to push your torso back. Imagine that you are cocking a trigger. Then begin to move the hips in the opposite direction, twisting the torso towards the target.

Before you hit, exhale the air. By exhaling, you will be able to relax your muscles just before the fist touches the target. If you can't do it right, then exhale with noise during the blow.

As you strike, tilt your head slightly, tuck your chin in, and look at your target. You will need to tilt your head and tuck your chin in to protect yourself during a counterattack. .Keep your opponent in sight so you can see where to hit.

Let the hand and fist be as one. In addition to being able to use your hips to punch, you also need to be able to properly use your arm and fist. Here are some tips you can use to get the most out of your punch.

Keep your hand and fist relaxed just before contact. As soon as you touch the enemy, tighten your fist. A relaxed arm and fist will give speed, while a clenched fist will give power.
Hit in a straight line, not in an arc. It would be very tempting to hit the arc, but don't do it. Remember that the force of the punch comes from your hips and torso, not from the path of your arm.
Do not pull back your hand or fist. Thus, you will show your opponent what you are going to do.

Content:

On what nuances does the impact force depend. How can you train her. What exercises are suitable for this.

Many people wonder how to increase the power of punching. At the same time, you can increasingly hear the stereotype that speed is a key factor. But this is not so at all.

The main thing is technique and the ability to put mass into the hand heading towards the opponent. But keep in mind that the full extension of the limb at the moment of impact can lead to serious injury, so it is advisable to beat without full extension. Adds efficiency to strikes from various angles.

Peculiarities

So how do you increase punching power? There are several answers here. The first one is strict adherence to technology. Special attention give to your feet. During movement, the arm should be at shoulder level. The heels are lifted first, the foot is turned in the direction of impact. Please note that the movements should not have a cross character. For example, if you strike with your right limb, then you also need to tear off the heel on the right side. In this case, the left foot should stand firmly on the floor.

The rest of the details are as follows:

Rotate your hips towards your opponent. In this case, a punch and a turn should be carried out simultaneously (this allows you to increase the level of impact);
move the body at the moment of striking (especially when it comes to fighting at a short distance);
bend your knees and shift the mass of the torso slightly forward;
you can’t reach for the hand, just turn the body. Otherwise, you can quickly lose balance;
at the time of the swing, try not to bring your hand back much - this is how you give out your intentions and allow the opponent to prepare;
at the moment of impact it is necessary to release air;
watch the fist - the fingers should be compressed with maximum force.

Best Exercises

Now let's look at how to develop punching power with the help of special training. Here are the following exercises:

Try to carry a brush expander with you at all times and practice with it. In this case, give preference to the most rigid option. Proper execution exercises involve compressing the projectile with the application of maximum force. Thanks to such training, you can significantly strengthen the fist, make it more powerful.
Train daily with a rope with the obligatory lifting of the hips to the maximum height. Perfect option- touching the femoral part of the chest.
Use the sledgehammer as a practice tool. Take it and hit the tires with all your might (you can do this in the garage). The peculiarity of the exercise is that those muscle groups that are just involved in the impact are connected to the work.
Use an assistant to hold the paws. Strike in such a way as if the target is slightly above the established paws. At the same time, set the task not just to hit the projectile, but to break through it. In this case, you can develop maximum strength.
Daily organize a "fight" with an imaginary opponent. This will develop the reaction and speed of the “shot” of the hand. Keep in mind that an unexpected blow for the enemy is effective.