Exercises for the development of strength and speed of impact. Fist training and punching power

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.

Impact force 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, straight lines are processed, side impacts and strikes from below. 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 thrown forward sharply in front of them, and then return to their original 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; bench presses and jerks alternately with the left and right hand while 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.

You will need

- hard rubber ball of small diameter;
- dumbbells weighing 0.5 kg;
- metal sledgehammer;
- a barbell with a thickened neck;
- automobile tire;
- badminton lessons;
- sandbag;
- medicine ball weighing about 5 kg;
- stopwatch.

Instruction

Work with hard carpal expanders daily. The best is a simple bouncy rubber ball. Constantly squeeze it with force, as if trying to crush it. Try to keep the movement sharp. Perform the exercise with both hands alternately. This will pump up the interdigital muscles, which will make your fist heavier and your punch sharper.

Plyometric exercises are essential for developing speed. The simplest of them is push-ups with cotton. Rest your fists on the floor and take the “lying emphasis” position. Slowly bend your arms and lower your body. In the lowest point push your body up sharply and try to clap your hands under your chest. Land on your fists. Bend your arms slightly as you land to avoid injuring your elbows.

It is very important to develop wrist strength. To do this, you will have to work with a barbell with a thickened neck. It is enough just to hold such a barbell in freely lowered hands for as long as possible. Hold the bar with a straight grip, relax your shoulders, look straight ahead. The main load should fall on the wrists and hands.

Do the shadow boxing exercise daily at a fast pace for 10-15 minutes. To make the exercise more effective, pick up light dumbbells. Their weight should not exceed 500 grams, otherwise you can easily bring down the equipment strike.

Hang a pillow or sandbag on a wall or stable support. Try to apply fast and sharp blows. One set - 60-70 frequent hits. Do at least 10 sets daily. Take no more than three seconds for each hit. Practice with a stopwatch first to get the rhythm of the beats.

One of Jet Li's fastest fighters the most important workout called his daily badminton practice his explosive reaction. Do not neglect this wonderful game. You will not only develop excellent reaction, but also improve your eye and master the pushing footwork.

Work with a heavy medicine ball. Strong throws of a heavy ball against a wall or floor will help you develop strength and sharpness. strike. Throw the ball so that it bounces into your hands. Believe me, it's not as easy as it seems.

Try to eliminate bicep exercises from your workouts. Pumped up biceps enslave the arm at the moment of extension, which prevents the application of a sharp and strong strike. Better include work in your workout. Strike hard with a metal sledgehammer at a car tire dug into the ground or fixed on a stable support. This exercise has been considered the best since the 19th century.

Sources:

how to train punching speed

The ability to take a hit will help you in any fight. And despite the fact that professionals advise not to bring it to a blow, the ability to take a blow is the main advantage of a talented athlete.

Instruction

Master the technique of various defenses. For example, the “dive” technique is to dive under the hand reaching for you; reception "stand" - to expose any part of the body (most often, a hand) to a blow; reception "twisting" - group as much as possible - it will be difficult for you.

Methodically prepare your torso for possible strikes. Pump other muscles as well - this will protect the internal ones from damage. Moreover, the more often you experience them, the sooner your body will get used to them. This is in professional language "fill the body." Naturally, the blows must not be intense enough so as not to put you out of action for a long time.

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 a heavy ball at home, such as boxers train, or at least a basketball, then this exercise, by the way, like most today, you can perform at home. Just lift the ball over your head with outstretched arms, hit it with all your strength 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.

Great for triceps reverse push-ups. 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 the training of almost any professional fighter without 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

To truly have swipe, in addition to the sharpness and speed that we developed by practicing punching technique, it is very important to put all your weight into it. 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 start lifting the leg from the heel. That is, if you, for example, hit with your left hand, then right leg 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 nails into the palm of your hand. 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 enemy’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. Take the starting position as 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 an iron fist will be able to cope with almost any opponent. On this I say goodbye to you until the next workout.

Fist, you can find very little useful information. In particular, they usually write about the fact that you cannot put a blow on your own and you need to train with an experienced fighter or trainer who knows exactly what he is doing. We decided to correct this injustice and systematize all the knowledge necessary for a beginner to understand with a fist. Read on and absorb the knowledge!

How to increase punching power: characteristics

What are impact indicators and how to develop them? Speaking directly, without embellishment about the masters of Shao-Lin, then all fighting characteristics and exercises for striking can be divided into three indicators: speed, strength and technique. Below we list the various exercises with which you can develop each of them.

Speed

The best exercises for punching speed were developed by boxers a century ago: you take 5-10 kg dumbbells in each hand and start sparring with a shadow, swiping and

combining the same beats in your usual rhythm. Within a minute you will feel how all your muscles are aching from fatigue, but do not stop: by doing so, you are killing three birds with one stone. On the one hand, you strengthen your muscles and make them stronger, on the other hand, you increase endurance indicators, accustoming them to endure long-term loads, and, in the end, in training without weight, you will feel that you have become noticeably faster in movement.

Tip: Another very interesting exercise from wushu fighters. Do shadow boxing in the pool, underwater. The speed of your strike depends on the ability of your body to overcome air resistance, and since it is much higher, then, training in such conditions, you will become much faster.

Oddly enough, you can read about how to increase the power of a punch in a real fight in an anatomy textbook. What is strength? It's mass times acceleration. Accordingly, if you are working on speed, then you only have to work on your weight and thereby you will increase the strength of your strike. Try to gain more work with heavy weights in heavy basic exercises.

Another secret of how to increase the fist is hidden in the density of the striking surface. For these purposes (in order to increase the density), various brass knuckles are used, and also, which is a more efficient and honest way, they stuff the surface of the fist, aligning the knuckles, which turns the fist into a real hammer. For the same purpose, you can simply do push-ups from the floor from the rack on your fists.

The correct technique for performing a strike is 50% of its strength. After all, a well-placed blow originates in the heel of the leg opposite the striking hand, and only then, accumulating the inertial force of the legs, back, torso and arm, does it come out at the striking point of the fist. By the way, this is why using an open palm to strike is much more effective (one bone joint is involved in the strike) than even a well-stuffed fist, because in the second case, more than 30 bone joints are involved in the strike, which is not only extremely traumatic, but also extinguishes approximately 20-25 % impact force.