What do you need to pump to get a strong blow? How to increase punching power, punching power exercises

Learn punching techniques to punch harder. You won't succeed with bad technique. A correct technique will not only make your strike stronger, but also more efficient, meaning you will expend less energy on its execution.

Place your feet and legs correctly. Your legs and feet are the anchors of your weight. They should not only help you maintain balance, but also allow you to transfer the energy of the blow from your hips to your upper body, all the way to your fist. Here are some simple tips:

Place your feet slightly wider than shoulder width. 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, your kick will be significantly weaker.
Keep your knees bent. When you punch, you can straighten your knees, giving your punch extra power.

Use your hips and core for extra power. Try hitting something while keeping your hips or torso still. You won't get a strong hit. Now try rotating 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 golf, tennis, and baseball players. They use their hips and torso to amplify the blow. And nothing stops you from doing the same.

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

Exhale before striking. By exhaling, you can relax your muscles just before your fist hits the target. If you can't do it correctly, then exhale noisily during the impact.

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

Let the hand and fist be as one. In addition to knowing how to use your hips to punch, you also need to know how to use your arm and fist correctly. Here are some tips you can use to ensure you get the most effective shot possible.

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

Fast and swipe Punching is a basic skill needed to become a good boxer. Mastering such a strike begins with improving physical fitness and learning to perform a strike in such a way that the source of force is not only the arm, but the whole body. By learning how to properly aim and hit within striking distance, you can add more speed to your punches, and by using training techniques that help you instantly increase muscle mass, you can build strength. If you're ready to take your punching skill to the next level new level, then proceed to the first step.

Steps

Working on your physical fitness

Take the correct stance. For good hit With a fist, the position of the feet and legs is of great importance, since such a blow requires the work of the whole body. Place your feet slightly wider than shoulder-width apart so you can easily pivot toward your target and throw your weight behind the punch.

Keep your eyes on the target. Your concentration should not leave your target. Never close your eyes or look away; In order to aim correctly and execute a blow with power and accuracy, maintain concentration. Tuck your chin in slightly so that it is protected by the striking hand during the strike.

Generate power through your hips and core. As you kick, rotate your hips and body toward the target. Try to position yourself so that the rotation is as complete as possible, even if you are very close to the target. Your punch will be stronger if you can turn completely instead of just shifting slightly. When throwing a punch, you should really feel the weight of your body.

When practicing punching, pay attention to your hips. Rotate them quickly and forcefully towards the target, as if you were about to strike it with your hips rather than with your fist. This will help you develop the power needed to hit hard and fast.
While spinning, you should not have to lean forward or try to reach the target. If you have to reach towards the target in order to hit it, you will lose power.

Throw your hand forward. Your shoulders should be free until you are ready to strike. When ready, throw your arm forward to easily reach the person you are hitting. While your hand isn't moving, keep it relaxed and then make a fist to throw a heavy punch.
- When making a fist, clench all four fingers except the thumb and wrap them last. Check that thumb bent behind, otherwise he will be hit by you.
- Pre-bandaging your hand will allow you to avoid injury and make the blow more powerful.
- Don't plan your punch before throwing a punch, or your opponent will figure out your plan before you even try to punch. This is called "wiring" and results in lost matches.
Make contact and exhale. Once you have made contact with the target, exhale. It will likely take some practice to be able to time your breathing so that you exhale with each beat, but getting into the correct breathing rhythm is well worth the effort. Inhale before the blow and exhale as it lands, putting every ounce of your energy into the blow.
- After landing a strike, jump back to your starting position to prepare for the next strike.
- Remember to tuck your chin in so you are ready for a counterpunch if one comes.
Increased speed and strength
1. When throwing a fist, consider the distance. You should only throw a punch if you are at the ideal distance to deliver it with maximum force. This means being close enough to hit without deflecting or leaning forward. You should be able to deliver the punch with your arm extended, but not too extended.
  - If you have to lean forward to make a shot, a lot of the power in your shot will be lost.
  - Practice on the punching bag until you understand how far away you need to be from the target when hitting. This distance depends on the length of your arm and your range of motion.
2. Move your whole body. The importance of using your entire body, not just your arm, to throw a punch cannot be overstated. Even if you can move your arm quickly, without rotating your entire body, your punch will be less powerful when moving just your arm.
  - Using your leg muscles will allow you to generate power and speed when hitting. The leg muscles are the largest and strongest muscles in the body and must be behind every punch.
  - Remember that during the impact you cannot lift your feet off the floor, as this will throw you off balance and take away some of your strength. Keep your feet quick, but keep them close to the floor.
3. Hit from different angles. In combat, you won't hit the same way every time. Learn to determine which type of strike will be most powerful in each specific situation. To improve your fighting prowess, work on mastering your strikes from the following basic angles:
  
  Choose the right moment. Since distance is very important when you want to punch with the most force, it is important to understand that not every punch will be the hardest. If you are slightly outside the optimal distance, the shot will be slightly weaker due to the fact that you will be trying to take correct position for a more powerful blow. Good point to deliver the strongest blow occurs when the following conditions are met:
  - If your opponent is in the process of striking, as he will be less focused on what you are doing.
  - If he let his guard down. You can create this situation by throwing irregular strikes or attacking from unexpected angles.
  - If he is stunned by a previous blow. To prepare for a powerful right cross, try starting with a quick jab.
Training to Improve Your Punch
1. Practice hitting slowly. The hardest hits aren't really the fastest. Your arm may be moving faster than the rest of your body, so waiting for your body to catch up with your arm slows down the strike. Even though the bounce is generally slow, there will be times when you have just the right amount of required time to deliver a slow but extremely powerful strike. It's worth practicing punching at a slow speed so you can feel the force that comes from giving your body time to become the support of your fist.
  - When training, try hitting twice as slow. Force yourself to slow down and concentrate on using your leg and core muscles to maximize the power of your punch.
  - When you hit at full speed, don't forget where the power to hit comes from. While you won't be punching at half the normal speed in the ring, you can still focus on using your legs and core to generate as much power as possible.
2. Train on a pneumatic bag. Speed is just as important as strength - if you are too slow, your opponent will have time to throw many more punches. Train with a punching bag and pay attention to how fast your arms move. Maintain proper training form and remember to move your thumb away from the knuckles during impact.
  
  Do strength training. A little strength training is a great way to keep your body in the best shape possible, but it alone will not make you a stronger or faster boxer. You need to train your punching muscles, hitting rather than lifting weights. Therefore, a great idea would be the mode strength training, which strengthens your legs and core to deliver maximum power punches.
  
  Do cardio exercises. The best types of cardio you need to get what you need good boxer forms are swimming and jumping rope. When you need a break from regular exercise, consider these types of exercise as an alternative. Running, cycling and other types of cardio are beneficial, but they don't provide the strength gains that specifically help your body perform hard in the boxing ring.
3. Don't exercise in casual shoes. Regular everyday shoes will chafe your feet.
4. Try the left-right combination.
5. Don't forget to protect yourself, otherwise you might get hit.
6. Hide your thumbs in your fists, you don't want to break them.
- Never train in front of people - you could injure them or yourself.
- Don't hit the bag with bare hands, otherwise you risk damaging your wrists and knuckles. If you injure your hands, they will need to heal before you can resume training.
- Always take into account the height difference between you and your opponent.
- Don't hit people without good reason. Beating is not a productive solution to any problem.

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

You should probably remember that you and I have already performed exercises to train the technique. Well, there will be a reason to repeat them. But how to ensure that the blow is truly crushing and the fist is iron - this is what our training today will focus on.

Swipe

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

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

1. Body weight;
2. Impact speed.

Therefore, if you are light, work on your speed, but if you are heavy, then take advantage of the mass of the blow.

If you have a heavy ball at home, like the kind boxers use to train, or at least a basketball, then this exercise, by the way, like most today, you can do at home. Simply, with outstretched arms, lift the ball above your head, hit it on the floor with all your strength, and immediately catch it after the first bounce. Naturally, this training must be repeated time after time, doing several approaches of at least 15-20 repetitions.

Since our legs are important for us to strike strongly, we cannot do without training them. Here the well-known “jump squats” will suit us. I recommend doing it with dumbbells so that the load is greater.

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

Our first number will be pull-ups, best of all, again, with weights.

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

Great for triceps reverse push-ups. You know how they are made, right? Take a stool, turn your back to it, sit down a little and rest your palms on it. Lower your torso up/down. By the way, put a weight on your stomach so that push-ups don’t seem too easy to 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.

Perform a variety of arm raises, as they strengthen the hands, develop the delta, increase strength and endurance - all of which are 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.

Get yourself wrist expander– for developing the strength of the hand and fingers, this is an irreplaceable thing for the forearm. And the exercise with a sledgehammer! 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 a similar simulator, if you can call it that, is present at many public sports grounds. So if you know such a place, be sure to do it this way.

Correct shot

To have a truly powerful punch, in addition to the sharpness and speed that we developed through punching techniques, it is very important to put all your weight into it. What is needed for that?

When striking, watch your feet - they should be slightly wider than the width of your shoulders. When you hit, your foot should turn along with your hand as it moves, and the correct way to lift your leg is to start from the heel. That is, if you, for example, hit with your left hand, then right leg should stand still, the left one follows the hand.

Watch your knees - they should be slightly bent to make it easier to transfer your weight forward when striking. The torso should not reach behind the hand - it should turn as sharply as possible. Naturally, the fist should be clenched as tightly as possible, literally digging your nails into the palm. And you only need to beat while exhaling. Yes, and if you don’t want to warn your opponent in advance about your intentions to hit him properly, swinging, do not under any circumstances move your hand back.

But how to place a shot? You need to start with . Let's start with a fist stand. Just take the same position as the starting position before doing push-ups. It would be correct to try to place the main emphasis on the knuckles of the index and middle fingers, since it is they, first of all, that will “touch” the opponent’s face or torso. While performing the exercise, stand on one hand, then on the other. Gradually move on to finger push-ups, which, by the way, should also be done extremely intensely.

A valuable training exercise would be throwing an empty barbell out in front of you.

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

We worked on all of these exercises when we were working 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 make them as hard as possible and not sensitive to pain?
All the same push-ups, stand-up. 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 20cm x 20cm, 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, or on the floor.

This exercise strengthens your knuckles so much that you can’t even imagine! Try to do 20-30 of these “jumps” at first. In fact, already sufficiently trained athletes do no more than 80 repetitions. As you jump, you can rotate your wrist, thus changing the position of your fist.

If you decide to get serious about impact power. Then, first of all, you need to acquire such a minimum as a punching bag and gloves.

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

Boxing is considered one of the toughest sports, and many prefer it for the opportunity to practice a knockout blow. He is so strong that he will help you defeat your opponent in the ring in a couple of seconds and give a worthy rebuff in street fight. It is advisable to practice it in sparring, but some exercises can be performed at home. Let's talk in more detail about how to deliver a knockout blow.

How to punch correctly?

Sports, both amateur and professional, are a constant risk of injury if the execution technique is violated. There are 5 main strikes, all the others (about 12) are their variations.

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, with your arm fully extended. Protect your face and solar plexus(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 your opponent (sparring partner) in constant tension, and when defending - keep him at a distance.

Cross applied with the far hand to the body of a partner (opponent) or his head. This is done quickly and along the shortest trajectory. The body needs to be turned around, the weight of the body must be transferred to the leg that is put forward. The attacker's shoulder should be at the same level as the target. In this case, it is better to bend your legs at the knees.

Disadvantage of the blow: when delivering it, you have to take an unusual body position. This means it takes time to work it out. The advantage is its accuracy and the fact that after application it is easy to dodge the enemy’s counterattack.

When applied swing the striking hand must be pulled back and straightened. After this, turn the body around and make a “dive” head down. The hand needs to describe a large radius before it reaches its target (the partner's head).

The downside is that it takes time to grab and actually strike, and the opponent has time to “close” and dodge. The advantage is in the strength that the hand manages to gain while describing the “arc”.

Hook boxers call 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, and the arm should be bent at the elbow. It is important that the bend is 90°, otherwise the blow will lose power.

The advantage is its “invisibility”, since it is applied without a swing, strength and speed. Minus: you will have to “work” on the oblique abdominal muscles: you have to use them first.

Uppercut also used in the clinch, at the moment when the opponent forgets to bring his elbows together when 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 (step forward with the far leg, the weight is transferred to it). In this case, the fist must be turned so that it inner part was addressed to the attacker. It is aimed at the chin or solar plexus (the goal is to stop breathing).

Disadvantage: it leaves the attacker without protection. The advantage, as in the case of throwing a hook, is its strength and “invisibility”.

How to develop punching power?

The strength of individual fighters is legendary. They become heroes and gain worldwide fame. Some are endowed with remarkable strength by nature, while others have to long months improve your technique so that you can hit your opponent with just one blow. Becoming a puncher is difficult, but it's worth trying. This will require performing special exercises to develop strength. There are a lot of them, and it’s not worth doing absolutely everything in one workout. It is enough to choose those that seem the most effective. For advice, contact a trainer. He will help you measure the load and monitor your technique.

Let's introduce a few effective exercises for strength development:

push ups;

barbell bench press;

kettlebell jerk;

kettlebell push;

exercises with a boxing bag;

paw work;

exercise with a sledgehammer.

Push ups

Peculiar business card any professional boxer can be called push-ups on your fists (or fingers) on the bare floor. They acquire this skill not out of a desire to boast about their achievements, although there is something to envy here. 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 performed 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 (clap between approaches);

on one hand (either left or right).

Barbell

The press is performed while lying down. You can’t stop, so you need to choose a weight so that you can do up to 12 repetitions at an average pace.

Weight

The snatch is performed alternately with each hand. The weight of the weight is 24 kg. They will be performed, like push-ups, at a fast pace. The load is placed on the muscles of the legs and back.

In order to push, you will have to work with two weights at the same time. The weight is still the same - 24 kg. Performed at a fast pace.

Punching bag

Do not neglect work on sports equipment. For example, it is recommended to practice powerful blows on a boxing bag:

stand in a stance and strike a single blow as if you were going to punch a bag:

strike “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 counter blows; the more powerful they are, the better.

These exercises can be performed both during training and at home, provided that you have a punching bag and its characteristics meet all the necessary requirements.

Paws

Boxing paws are called one of the best, universal equipment. With their help, you can well simulate the movement of the enemy during a fight. In this case, you cannot do without the help of a partner:

the sparring partner keeps the paw down, periodically raises it sharply and moves it to the left or right, up or down; The boxer’s task is to strike the paw, his position is a stance with legs close together (with a lunge);

the sparring partner keeps his paw at the same level, but constantly moves; The boxer's task is to hit the paw;

The sparring partner holds a paw in one hand and a rope in the other, which he uses to hit the boxer’s hand if he does not manage to pull it back in time 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 concentration is given no less importance: the exercise is quite complex and, to a certain extent, dangerous. The technique is reminiscent of chopping wood with an ax: the sledgehammer is raised high and pulled behind the head, and then sharply lowered onto the tire. Strikes should be struck in a straight line. It is important to prevent twisting of the spine: this increases the risk of injury.

Setting up a punch in boxing

The peculiarity of a knockout blow is that it is strong, invisible and delivered as quickly as possible. The goal is to hit the enemy so that he has the strength to continue the fight. The coach will help you place the shot, but if you wish, special exercises can also be done at home. First, let's look at what a knockout blow is. First, disruption (surprise), then acceleration (strength and speed.)

Disruption

Before striking, the fighter’s head must be cool and all muscles relaxed. His task is to deceive the enemy, to look as if he has no intention of hurting anyone. By the way, you can't knock him out if he's angry. This blow is powerful; when applied, all muscles are involved, since you need to hit not with your hand, but with your whole body. At the same time, you should not allow excessive muscle tension: it may happen that both the speed of the impact and its trajectory change. As a result, the boxer will not hit his opponent, but will fall on top of him.

How to learn to hit sharply? There are several exercises: striking

after sound;

after touching;

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 sound, for example, clapping his hands. Hearing the sound signal, the boxer must deliver a hard 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, make it more difficult: alternate between clapping your hands and using a voice signal.

After touching. This exercise is similar to the previous one, it’s just that the boxer strikes not after hearing a sound, but after his partner slightly touches him (different parts of the body) or pushes him more noticeably. You need to throw it away as quickly as possible.

On a sheet of newsprint. The sheet size is 30x30 cm. The partner holds it by the upper corners. The fighter's task is to hit with such speed that the newspaper breaks. This exercise is aerobatics, an ideal that is worth getting closer to.

Overclocking

The second component of a knockout blow is acceleration. In other words, speed is important. The distance to the target must be equal to the length of the boxer's arm in order to be able to develop the required speed. Note that there is no need to swing, otherwise the enemy will notice this preparation for striking. This cannot be allowed; as mentioned earlier, the knockout blow must be unexpected.

The following exercises will help you develop speed:

exercises with rubber band;

blows in front of a candle flame.

Exercises with a rubber band it is constructed as follows: it needs to be thrown over a punching bag or mounted on the wall. The boxer stands with his back to the bag (wall), takes the ends of the tourniquet in his hands and delivers single straight blows, trying to do this as quickly as possible.

Beats 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 should stop in front of the flame. You need to ensure that it goes out due to the directional flow of air.

Hand training

There is one more nuance that should not be forgotten: strengthening your hands. It is quite risky for an unprepared person to deliver a knockout blow, since there is a high probability of injury. You need to not only clench your fist correctly (the thumb should be located on top of the second phalanges of the index and middle fingers), but also prepare the back of your hand for such loads. How to do it? Many people have probably watched feature films more than once, where main character smashed several bricks with the edge of his palm or pierced hard surfaces with his fingertips. Only a few succeed and are achieved through many years of hard training. It is also possible to prepare your hands for 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. You shouldn’t immediately create an unbearable load for yourself by doing push-ups from the floor. This way you can easily injure your knuckles. Instead of a positive result, the result will be negative. Start small, with light exercises, and then you will be able to “walk” on the floor on your fists, while lying down.

The punching bag is designed specifically for working with gloves. Some athletes make it at home, and if you use the right padding, the density of this projectile will closely match the density human body. How to work on a bag? The same exercises as for developing strength will do.

So, a coach will help you deliver a knockout blow. You'll have to work on the hold and proper application. There are special exercises for this that you can practice at home. It is important to remember that you should hit unexpectedly, quickly, powerfully and directly at the target.

If you do not carry self-defense equipment with you, such as knives, pistols, stun guns, gas canisters, telescopic batons, etc., then your hands become your main weapon. That is why many people are interested in the question of how to increase the force of a punch.

The main purpose of this article is precisely to give the most complete answer to this question. Below are techniques that will help make your strike stronger.

So, what is impact force and what does it depend on? As you know from physics courses, force is mass multiplied by acceleration. It follows from this that to increase the power of the blow, both the speed with which you execute the blow and muscle mass hands and the whole body as a whole. Therefore, you will have to train both.

Weight training is great for strength training. But, since not all muscles of the body are involved in a punch, the training will also focus only on the target muscles. Namely on the chest muscles, triceps and deltoid muscles(shoulder muscles).

To train chest muscle strength:

1. . Great for training endurance and strength pectoral muscles.
2. . Also aimed at training the pectoral muscles. They are a good alternative.
3. . Unlike previous exercises, the barbell 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 version the main load falls on the triceps.
2. . Basic exercise, which perfectly increases the mass of the triceps and their strength.

To train deltoid muscle strength:

1. and . Because the shoulder joint plays a very important role when performing a strike, especially a side kick, then developed shoulders are key.

In order to develop impact speed, there are two simple but very effective exercises:

Delivering a series of jumping strikes. 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 straight punches at the fastest possible pace.
Kicks with dumbbells in hands. Take dumbbells weighing 0.5-1.5 kg in your hands and perform kicks with them as quickly as possible. These can be direct blows, blows from below or side blows. The main thing is to choose the right weight of dumbbells; if the blows with them are too slow, then take a lighter weight.

To increase the force of a punch, you also need to use two more tricks

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

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

Conclusion

So, today you learned how to increase the power of your fist and got acquainted with the exercises that will help you achieve this. Also, I would like to emphasize that the force of the blow depends both on its speed and on the mass of the hand and the whole body, and not just 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.