Special exercises for impact force. How to increase punching power in boxing

Every person who is fond of martial arts, eventually asks himself such a question. Indeed, the force of impact plays an important role in battles and trains as a separate element.
The impact force develops due to two factors: body mass and speed. The result is mass times speed. Thus, a thin person with a low weight (if he has a high speed of impact) can hit as hard as a heavy bodybuilder. Of course, proper punching technique plays a huge role in mixing these two factors, which involves putting maximum of your weight into the punch.

Basic exercises

— Classic exercise considered "shadow boxing" with weights. You will need two dumbbells. Pick them up by weight so that you have enough for at least a few minutes. This exercise for developing the speed of blows was invented more than a hundred years ago. During such training, try to work in a working rhythm, working out the usual combinations of punches. If, after the exercise, you try punches without dumbbells in your hands, then you will feel the speed and ease with which your fists will fly out.

- When punching, the triceps are mainly involved, deltoid muscles, latissimus dorsi back, pectoralis major and forearm. To develop the strength of these groups perfect exercise are push-ups from the floor. Such workouts will pump the muscles you need, which, together with speed, will give very good results. Push-ups on fists are considered to be the most effective.

- Throws with the ball. Normal is best for you tennis ball. Stand sideways to the wall, and feet shoulder-width apart. It is necessary to make a throw with the hand farthest from the wall, try to invest maximum strength, after the rebound - catch the ball, and continue to throw. The main thing is to do it top speed without slowing down. You will make your strikes fast and agile.

- There is another option with ball throws. But the projectile used here is a little different, it's heavy big ball, which boxers use in their training. It can also be replaced with basketball. You should stand up straight with your feet shoulder-width apart. Raise the ball over your head and throw it on the floor in front of you, catch it on the rebound. This well increases the sharpness, speed and endurance of the muscles you need. This exercise can be done 15-20 times.

- Sometimes in the hall you can see people doing a rather strange exercise. They put the bar from the bar vertically and begin to push it away from themselves with their hands. But for people involved in martial arts, and especially boxing, this is one of the main exercises. These neck thrusts are great for developing your explosive power. The blow becomes sharp and powerful. You can do such pushes 20-25 times for each hand.

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 following correct technique execution, suggesting that the arm is never fully extended, but the blows are delivered 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.

Proper foot position allows for much stronger and more powerful strikes, 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 training.

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.

Any man would like to learn how to apply strong blows, because this is the only way to win in a duel with an opponent. Even if you don't attend boxing or martial arts training, this does not mean that you do not need to train punching power. Situations in life can be very different and it is quite possible that you will need to stand up for yourself or for your loved ones. To defeat your opponent, you must not only hit correctly, but also deliver super-powerful blows.

How to increase punching power at home

If you know that this is your weak point, you will have to train regularly to increase your punch. To do this, it is not necessary to visit the gym and go to boxing classes, if you want to increase strength, you can even at home. The main thing in this case is the regularity of classes. We advise you not to give up, even if at first you will not notice any changes. Strength requires development, and it will not appear if you drop your hands halfway. Therefore, we advise you not to hope for a miracle and work on yourself in the sweat of your face!

How to increase punching power? Rule #1: Before starting the main workout and performing punches, be sure to do a 10-minute warm-up. This may include push-ups and pull-ups, arm swings, etc. This will prevent injury and sprains.

Manual expander- Buy this inexpensive gadget at a sporting goods store. With it, you can train your wrists and strengthen them, the simulator also develops the forearms, and in fact they are used when making strikes.

Strikes in the air. Imagine that a dangerous opponent is standing in front of you. Hit him and don't forget to move, so you will hone not only your punching technique, but also your reaction speed. IN real life you will be able to respond to the danger as quickly as possible.

Dumbbells. As we have already said, it is not necessary to buy a subscription to the gym, because you can train effectively even at home. To do this, we advise you to buy collapsible dumbbells, the weight of which can be adjusted. 3-4 times a week, use them to train the muscles of the chest, arms and shoulders, and the result will not keep you waiting.

Push ups- a universal exercise that will not only improve your endurance, but also affect strength. Try to do 2-3 sets of push-ups each workout, each time try to do the new kind push-ups.

Check out our post How to properly do push-ups on your fists

jump rope. Boxers jump rope not only to drive excess weight before the competition, this exercise also helps to develop the wrists and shoulders, improve reaction. Jump 4-5 minutes before training.

Pull-ups. This exercise works just as well as push-ups. Not everyone can do pull-ups, but we advise you to try anyway. In any case, the exercise will only benefit you.

Mahi with a hammer. It is very dangerous to do this exercise in an apartment, but if you still want to try it, try it. Hit the imaginary enemy with a hammer, while trying to strain your arm muscles as much as possible.

Pear workout. If you have the opportunity, try to at least occasionally include hits on a punching bag in your classes. Inventory is in many halls, if you wish, you can install it at home.

To make a punch more powerful, you have to sweat. But at regular workouts you will succeed and in 2-3 weeks you will notice a good result. Also, do not forget to eat right and include in the diet as much protein as possible.

Men's online magazine website

Knowing how to protect yourself on the street is a very important skill. The ability to deliver a knockout punch is necessary not only professional boxers but also to the common man. In this case, much depends on physical fitness. There are different ways to increase the power of the blow. During the attack involved various groups muscles, so you need to know how to properly prepare them all.

How to increase punching power

The following types of muscles affect the degree of damage:

Large chest;

Three-headed humeral;

Wide dorsal;

deltoid;

Musculature of the forearm.

How to make arm muscles stronger

You can strengthen them when doing regular push-ups from the floor. If the trainee can do this 100 times, the impact force will be 2 times greater. The load of a certain muscle group depends on the position in which the hands will be.

Exercise options:

First option: regular push ups hands are at shoulder level. It is performed slowly, with a pace of 20 presses per minute.

The second option: the hands are located together at the level of the abdomen, the body is directed forward.

The third option: place your hands more than shoulder width, perform bench presses.

How to increase kicking power

Since the mass of the leg exceeds the weight of the arm, it is capable of inflicting more serious damage to the opponent. However, for this it is not enough to work out a clear technique, physical training must be appropriate. The question arises: "How to increase the power of kicking?" To do this, you need to train separately. Compliance with the trajectory of the attack allows you to make the damage as effective as possible, since the blow is delivered along the shortest path, taking into account the laws of physics.

Exist different exercises, capable of making a powerful kick attack:

1. Leg raises. The exercise is very difficult, but effective. Strengthens the muscles of the thighs and abdomen. To perform it, you need to stand at a distance of 60 cm from the chair, then smoothly execute the trajectory of the impact and fix the leg in the final position for 2-4 seconds (the more, the better). After that, put your foot on the back of the chair. Run 2-3 approaches.

2. Practice with simulators. Performing leg presses helps increase endurance and muscle strength. You can also do squats.

How to increase punching and kicking speed

Gym workouts increase strength. However, the built-up muscles have more weight, therefore, according to the laws of physics, the speed of striking is lost. To prevent this, it is necessary to simultaneously develop the ability of muscles to inflict damage not only powerfully, but also as quickly as possible. To develop hands, the following exercises should be performed:

1. Speed push-ups. To do this, you need to perform the presses as quickly as possible.

2. You can speed up the attack with your hands by doing claps from the prone position. It is necessary to do push-ups and from the bottom position push off the floor with your hands so that you can have time to clap in front of you.

3. Initial posture: emphasis lying on the fists, hands are at the level solar plexus. Do presses as quickly as possible and many times.

To increase the speed of kicking, there are other exercises:

1. Jumping. It is necessary to perform a squat and from the bottom position make the jump as high as possible.

2. Kicking with weights (0.5-3kg). It follows for a certain time of the fight (3-5 minutes) with the observance of the pace to constantly strike with the foot at certain levels. For beginners, the rhythm may be, for example, 1 beat in 3 seconds. It is important to observe it, then not only the speed of impact will increase, but also endurance, strength.

3. Jumping on an obstacle. You need to sit down a bit and perform a jump on some surface. Perform until your legs get tired. Such an exercise effectively develops the speed of impact.

Workouts on development beat speed very specific. With a simple power swing, we only enslave the muscles and lose the speed of impact. Therefore, in other shock sports, they use special exercises, the simplest and most effective of them we will consider in this.

Hand Speed Exercises

Work with your weight

This work is done fairly quickly, done about 2-3 times a week. Four exercises are performed at maximum speed, between sets, rest for about 20 seconds with obligatory relaxation of the hands.

1). 10 quick push-ups from the floor on the fists. Runs at maximum speed.

2). 10 explosive push-ups on fists with hands touching the chest.

3). 10 simple push-ups with cotton.

4). Five explosive push-ups on each hand, hands change alternately after one repetition.

Working with a medical (stuffed) ball

Several exercises are performed while sitting with a medical (stuffed) ball weighing about 10 kg.

Sitting opposite each other at a great distance, about 4 meters, the athletes throw the ball to each other with both hands from the chest. 30 repetitions are performed.
From the same starting position, athletes throw the ball with one hand.
From the same position, athletes throw the ball over their heads.
Turning sideways to each other, the athletes throw the ball with the body turned 180 degrees from left to right and vice versa.
From a supine position, with straight outstretched arms, the athletes throw the ball with a change in the starting position to a sitting position.

See also this video exercise with medicine ball to develop the strength and speed of punching.

Working with rubber

These exercises require two rubber band, not too stiff so that you can pull them with your hand without losing technique in the amount of 10 reps, and a mount to which you can attach them. We hold one end of the rubber in our hand, and attach the other to the mount. We begin to perform with the hand in the amount of 15-20 repetitions, then we remove the tourniquet, and we break through without rubber. In this way we train any blow. It is important that the rubber should not be too hard, the technique of hitting is observed.

All the exercises considered are performed separately from each other, since they do not require a lot of time, it is convenient to do them at the end of the workout. Remember to relax and shake your limbs after each set. With regular training, athletes have a significant increase in speed-explosive functions, sharpening the performance of strikes and increasing endurance.

Boxing training. Explosive power stroke:

Explosive strength and anaerobic endurance training:

Useful Tips - How to develop explosive speed for punches:

Explosive Muscle Strength Training:

4 exercises for the development of explosive strength:

Hand speed exercise with dumbbells:

Punching and movement speed training - the complete guide:

Development of speed and force of impact:

Increasing the strength and speed of impact:

Increase hand and punch speed:

Knockout punch is a set of exercises for developing the speed and power of punches:

The video is posted in the public domain on a third-party resource, the editors of the blog are not responsible for the content of the video and its quality and do not guarantee its availability and the ability to view it in the future

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