How to train the force of impact in boxing. Hand shock exercises: the most effective

Building:

What nuances depends the impact force. How can you train it. What exercises are suitable for this.

Many people wonder how to increase the strength of a fist. At the same time, it is increasingly possible to hear the stereotype that the key factor is the speed. But it is not at all.

The main thing is the technique and the ability to put a mass in the hand guide to the opponent. But note that the complete straightening of the limb at the moment of the strike can lead to serious injury, the poet is desirable to beat without complete extension. Adds the effectiveness of applying blows at different angles.

Features

So how to increase the strength of the blow? There are several answers here. The first one is clear observance of technology. Special attention is paid to the footsteps. During the hand, the latter should be at the level of shoulder. The lifting of heels is performed first, the stop unfolds in the direction of impact. Note that the movements should not have a cross. For example, if you hit the right limb, it is also necessary to tear off the heel on the right side. At the same time, the left foot should stand tightly on the coating.

The rest of the nuances are as follows:

hips turn into the enemy towards the enemy. At the same time, the blow and turn should be carried out at the same time (this allows strengthening the level of impact);
move the housing at the moment of shocking (especially, if we are talking about a small distance);
bend the knees and transfer the mass of the torso a little forward;
it is impossible to stretch by hand, just turn the body. Otherwise you can quickly lose the balance;
at the time of the zama, try not to start your hand too much - so you give your intentions and allow the opponent to prepare;
at the moment of the strike, it is necessary to produce air;
keep your fist - your fingers must be compressed with maximum power.

Top Exercises

Now consider how to develop the power of the blow with the help of a special workout. Here you can select the following exercises:

Try all the time to carry an Espander for the brush and do with it. At the same time give preference to the most hard version. Proper exercise implies the compression of the projectile with the applied maximum power. Thanks to such training, you can significantly strengthen the fist, make it more powerful.
We train with a rope with a mandatory lifting of the hips to the maximum height. The ideal option is the touch of the thigh of the chest.
Use a sledgehammer as a tool for classes. Take it and with all our strength, Bate on the tires (you can do it in the garage). The exercise feature is that those muscle groups are connected to work, which are just involved when hitting.
Use the helper that will hold your paws. Bates with such a calculation as if the goal is slightly higher than the installed paws. At the same time put the task not to just get along the projectile, but to pierce it. In this case, you can develop maximum strength.
Organize "Fight" every day with an imaginary opponent. This will reduce the reaction and the speed of "shots" of hand. Note that an unexpected strike is effective for the enemy.

A quick and strong punch with a fist is a basic skill required to become a good boxer. The development of such a strike begins with the improvement of the physical form and learning to perform the strike in such a way that the source of force serves not only the hand, but also the whole body. Having learned how correctly aiming and beat within the impact distance, you can give your blows a greater speed, and using training techniques that help instantly increase muscle mass, you can increase power. If you are ready to raise your fist skill to a new level, then go to the first step.

Steps

Work on the physical form

Take the right rack. For a good bunch, the location of the feet and feet is of great importance, since such a blow requires the work of the whole body. Position the feet is slightly wider than on the width of the shoulders so that it can be easily rotated in the direction of your goal and direct your weight behind the blow.

Do not assume your eyes from the target. Your concentration should not leave the goals. Never close your eyes and do not look out; In order to actually aim and perform a blow with strength and accuracy, save the concentration. Tighten the chin slightly so that during the strike it was protected by a beating hand.

Generate power with hips and housing. Starting a blow, turn the hips and the case towards the target. Try settled in such a way 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, and not just shunken slightly. Bringing, you must truly feel the weight of your body.

During training shocks, pay attention to the hips. Quickly and with force, rotate them in the direction of the target, as if you are going to hit it with your hips, not a fist. This will help you to work out the strength necessary for a strong and fast impact.
During rotation, you should not have the need to lean forward or try to get to the goal. If you need to reach a goal in order to hit it, you lose in force.

Throw your hand forward. Your shoulders must be free until you are ready to strike. Being ready, throw out your hand forward to easily get to the person you beat. While your hand is not moving, keep it in a relaxed state, and then squeeze her in a fist so that she caught a heavy blow.
- Making a fist, squeeze all four fingers except big and wrap them with the last. Check that the thumb is bent behind, otherwise it will fall under your blow.
- Pre-bandaging hands will allow you to avoid injury and make a punch stronger.
- Do not plan a punch before applying a strike, otherwise your opponent solves your plan before you try to hit. This is called "telegraphing" and leads to lost matches.
Contact and exhale. By contacting the purpose of, exhale. It is likely that you can calculate your breath in such a way to explore every blow, some practice will need, but getting into the right respiratory rhythm costs spent efforts. In front of the blow and exhale at the time of applying, putting into the blow every particle of its energy.
- After applying the hit, jump into the original position to get ready for the next impact.
- Do not forget to pull the chin to be ready for the counterdown, if one follows.
Increasing speed and strength
1. Bringing a punch, consider the distance. You should only strike only if you are on an ideal distance in order to carry it out with maximum power. This means that you need to be close enough to hit without deviation or tilt forward. You must be able to deliver a blow with an elongated hand, but the elongated is not too much.
  - If you need to lean forward to run ahead, then a significant part of your impact strength will be lost.
  - Practice on the pear until you become clear at what distance you need to stand from goal during the strike. This distance depends on the length of your hand and your amplitude movements.
2. Move with all body. The importance of using the whole of your body, and not just your hands, it is impossible to overestimate to apply. Even if you can move your hand quickly, without rotating the entire body your impact when moving only with hand will be less strong.
  - Using the leg muscles will allow you to work out strength and speed when you hit. Muscles of the legs are the biggest and strong muscles of the body, and they must stand for every blow to the fist.
  - Remember that during the impact it is impossible to tear legs from the floor, as it knocks out of equilibrium and takes part of the force. Keep your foot speed, but keep them closer to the floor.
3. Bates at different angles. In battle, you will not beat every time equally. Learn to determine which type of impact will be the strongest in each specific situation. To raise your combat skills, work on the mastery of shocks under the following base angles:
  
  Choose the right moment. Because when you want to hit with the greatest force, the distance is very important, it is important to understand that not every punch punch will be the strongest. If you came out a little from the optimal distance, then the blow will be a little weaker due to the fact that you will try to take the correct position for a more powerful impact. A good moment for applying the strongest impact comes when the following conditions are performed:
  - If your opponent is in the process of applying impact, as it will be less concentrated on what you are doing.
  - If he lost vigilance. You can create such a situation, inflicting neurotic blows or attacking under unexpected angles.
  - If it is stunned by the preceding strike. To prepare for a powerful right cross, try starting with a rapid jeb.
Training to improve a fist
1. Train yourself slowly. The strongest blows are in reality are not the fastest. Your hand can move faster than the rest, so waiting until the body drives the hand, slows down. Even despite the fact that a strong blow - as a rule, slow, there will be moments when you have just the necessary time to apply slow, but an exceptionally powerful blow. It is worth practicing to strike at low speed so that you can feel the power that occurs when you give your body the time to become a fist.
  - In training, try to beat twice slower. Make yourself slow down and concentrate on the use of the muscles of the legs and the case to maximize the strength of the blow.
  - When you beat at full speed, do not forget where the strength is taken to strike. Although you will not beat at half a normal speed in the ring, you can still concentrate on the use of legs and housings to develop the highest possible strength.
  Council of the specialist
  
  Instructor for Krav-Mage
  Escher Smiley - Owner and Chief Instructor Krav Maga Revolution in Petalum, California. He studied in different countries from the best instructors on Krav-Mage. In 2017, Combat Krav Maga International was trained in the International Federation of Capap, which consisted of a 7-day seminar on tactics and an 8-day course for CKMI instructors.
  
  Instructor for Krav-Mage
  
  To learn the right position, avoid training with a tape expander. When you use an expander, you are not able to make the technically correct punch. So you are increasing the muscles, but this is a somewhat different story. You beat not so exactly as you may seem.
  
  Train on a pneumatic pear. Speed \u200b\u200bis as important as the strength - if you are too slow, then the opponent will have time to apply much more blows. Train with pneumatic pear and pay attention, how fast your hands are moving. Adhere to the correct form of training and do not forget to get a thumb from knuckles while hitting.
  
  Perform power training. A small power training is a great way to maintain the body in the best form, but one will not make you a stronger or fast boxer. You need to train muscles to shock, blowing, not raising gravity. Therefore, an excellent idea will be a power training regime that strengthens your legs and a body in order to apply the maximum power blows.
  
  Make cardooperts. The best types of cardion loads that are needed to purchase the necessary good boxer shape is swimming and jumping with a rope. When you need to take a break from ordinary exercises, consider as an alternative data the load types. Running, cycling and other types of cardion loads are useful, but they do not provide an increase in strength that purposefully helps your body perform a hard blow on the boxing ring.

Hello, dear men. Finally came the time of our exercise. During our close communication, which only parts of the body, muscle groups did not train: hands, legs, chest, shoulders, back - in general, the whole body. We have gained a lot and have been safeguarded, sitting on diets and much, much more. But every self-respecting man is simply obliged to have an iron blow. Agree? And for this, the training of the blow strength is suitable as it is impossible.

You must be remembered that we have already performed exercises for training technique. Well, there will be a reason to repeat them. But how to make the blow to be truly crushing, and our today's training session will be devoted to this.

Swipe

How to develop a blow strength? Naturally, only training. And how to train - right now.

Let's first look at what depends on at all the impact force. Here together fold two components:

1. body weight;
2. Strong speed.

Therefore, if you are easy to work on speed, if you are superior, then use the weight gain advantage.

If you have a heavy ball at home, such as boxers, or at least basketball, then this exercise, by the way, like most today, you can perform at home. Just stretched out your hands lift the ball over your head, with all his strength hit them about the floor, and immediately catch it, after the first rebound. Naturally, it is necessary to repeat this training from time to times, making several approaches at least 15-20 repetitions.

Since for a strong blow, our legs are important, then without their workout we can not do. Here we will fit well familiar to you "squats with jumping." I recommend doing it with dumbbells so that the load is more.

But without workout hands, we also do not. What muscles, first of all, affect the force of impact? That's right: triceps, shoulders and back. Accordingly, the strength training will be in exercises aimed at these muscle groups.

The first number we will pull up, best, again, with weights.

Next, push-ups on the fists - you know perfectly well that no training for fists can do without this exercise. You can periodically replace it, only with a slight weight. Whatever option you choose, the intensity of the training must be maximum.

For triceps, reverse pushups are perfect. You know how they are doing? Take a stool, turn on her back, sneeze a little and face it with palms. Lower the torso up / down. By the way, put yourself on your stomach as pressing not seemingly too easy.

When you finish, I do not carry out the gury. But it is better to do the second in general, because almost any exercises with them will fit our business as nothing else.

Perform various lifts with your hands, as they strengthen their hands, develop the delta, increase strength and endurance - all this is of great importance for the right, strong impact. Try to raise weights standing, sitting and lying - in general, Luba training will be what it is necessary.

Burn a wicket e-expander - for the development of the strength of the brush and fingers, for the forearm it is not a replaceable thing. And exercise with a sledgehammer! Yes, this is the training of almost any professional fighter without rules. Remember at least P. Emelianenko - how he in the village of a huge heavy sledgehammer was glad by the wheel from the tractor!

By the way, today a similar simulator, if you can name it, is present on many public sports grounds. So if you know such a place, you certainly do there in this way.

Right kick

To have a truly strong blow, in addition to the sharpness and speed, which we developed, doing shock technique with your hands, it is very important to invest our entire weight. What is needed for that?

During the application, follow footsteps - they should stand a little wider than the width of your shoulders. When you beat, after your hand, in the course of her movement, there should be a stop, and lift the leg to start the right from the heel. That is, if you, for example, beat your left hand, the right leg should stand still, the left should be behind the hand.

Follow the knees - they must be slightly brought to the easiest when applying the blow to transfer forward their weight. The torso should not reach the hand - it should turn the most sharply. Naturally, the fist should be compressed as much as possible, literally imparting nails in the palm. And you need to beat only in exhalation. Yes, and if you do not want to prevent the opponent in advance, and your intentions to attach to him as it should, waking up, in no case do not give the hand back.

But how to put a blow? It is necessary to start with. Let's start with the rack on the fists. Just accept this position as the original before pressing. It will be correct to try to make the focus on the knuckles of the index and middle fingers on the knuckles, as they, first of all, will "concern" the person or the opponent's body. Performing an exercise, stand on one hand, then on the other. Gradually proceed to push-ups on the fingers, which, by the way, is also desirable extremely intense.

A valuable training will throw out a blank grid from the rod in front of him.

A huge role in the formulation of the strike will be the development of technology in front of the mirror, the fight with the shadow, again, the bench rods lying in an explosive pace.

All these exercises, we worked with you when we worked on the technique, so add them to your workout.

However, it is extremely important to have a truly iron fist.

Iron fist

What exercises for fists will be able to make the most solid and not sensitive to painful feelings?
All the same pushups, rack. But the best training, I think is the exercise "Diamond fist", which came to us from karate.

You will need two plates about 20 × 20cm, although the wooden floor is also suitable. Take the initial position as before pressing. Now it's a little pushing your hands from the floor, landing the fists on the plates substituted under them, well, or on the floor.

This exercise so strengthens the knuckles that you can not even imagine! Try at first to make 20-30 such "jumps". In fact, fairly trained athletes make no more than 80 repetitions. In the process of jump, you can rotate the wrist, thus changing the position of the fist.

If you decide to seriously do the force of impact. You need to get first of all to get such a minimum as a boxing pear and gloves.

Here, in fact, all. Look more video that I specifically prepared for our today's workout. I will say exactly: at least 2-3 months, train in a similar way, honestly trying to fulfill all the exercises, and after this time your strength and iron fist will be able to handle almost any opponent. This is forgiven with you until the next workout.

If you do not wear self-defense funds, such as knives, pistols, electric strokes, gas balconies, telescopic batons, etc., then the main weapons are hands. That is why many people are interested in the question of how to increase the strength of the blow to the fist.

The main purpose of this article is just to give the most complete answer to this question. Below the considered methods that will help make your blow stronger.

So, what is the force of impact and what does it depend on? As is known from the course of physics, force is a mass multiplied by acceleration. From here it follows that to increase the strength of the blow, it is important as the speed with which you perform a blow and the muscular weight of the arms and the whole body as a whole. Therefore, training will also have to train.

Exercises with burdens are perfectly suitable for training the power. But, because in the impact of hand, not all body muscles are involved, then the training will also be accentuated only on target muscles. Namely on the muscles of the chest, on triceps and on the deltoid muscles (shoulder muscles).

For training breast muscles:

one. . Perfectly trains endurance and strength of the chest muscles.
2.. They are also aimed at training the chest muscles. Are a good alternative.
3.. Unlike the previous exercises, the center of the rod helps enough to recruit both the power and mass of the breast muscles.

To train triceps strength:

one. . It gives an effect similar to pushups on wide bars, only in this embodiment the main load falls into triceps.
2.. Basic exercise that perfectly increasing the mass of triceps and their strength.

For training forces of deltoid muscles:

1. and. Since the shoulder joint plays a very important role when performing a strike, especially lateral, then developed shoulders are key to the key.

In order to develop the speed of impact, there are two non-cunning but very effective exercises:

Apply a series of blows in the jump. The essence of the exercise is as follows: you jump as much as much as possible and still in the air, perform a series of direct strikes to the rapidly fast pace.
Strokes with dumbbells in hand. Take into the hands of the dumbbell weighing 0.5-1.5kg and perform with them a blows as quickly as possible. It can be straight blows, blows from below or lateral. The main thing to choose the right weight of the dumbbells, if the blows with them get too slow, then take a smaller weight.

To increase the force of blowing the fist, you also need to use two more tricks

First, when you finish, you need to use the case, that is, fucked in front, if the blow is performed by the front hand or to turn the tase to the rear hand is synchronously. (The concept of "front and back" hand means that if you, for example, right-hander, then in a rack, you have a left hand that will be ahead (front), and the right will be closer to the head (rear))

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

Conclusion

So, today you have learned how to increase the strength of the shock with a fist and got acquainted with the exercises that will help you achieve this. Also, I would like to emphasize that the impact force depends on how from its speed and the mass of the hand and the whole body, and not only from one or another indicator. Remember it!

Very good video dedicated to this topic:

It will be very good if you share your opinion on this subject, leaving him in the comments to the article and squeezing about it with other participants.

Training on development speed \u200b\u200bspeeds Very specific. We only fix the muscles with simple power and lose the speed of impact. Therefore, in and other impact sports use special exercises, the most simple and effective of them we will look at this.

Hand speed development exercises

Work with their weight

This work is performed quite quickly, is done by about 2-3 times a week. Four exercises are performed at the maximum speed, between the approaches of rest about 20 seconds with mandatory relaxation of the hands.

one). 10 rapid pushups from the floor on the fists. Performs at maximum speed.

2). 10 explosive pushups on fists with breast hand touch.

3). 10 simple pushups with cotton.

four). Five explosive pushups on each hand, the hands change alternately after a repetition.

Working with medical (printed) ball

Sitting several exercises with a medical (printed) ball mass of about 10 kg.

Sitting opposite each other at a big distance, about 4 meters, athletes throw each other with a ball with two hands from the chest. 30 repetitions are performed.
From the same initial position athletes throw the ball with one hand.
From the same position athletes throw the ball due to the head.
Turning sideways to each other, the athletes throw the ball with a turn of the body 180 degrees from left to right and vice versa.
From the position lying on the back, with straight elongated hands, the athletes throw the ball with a change in the initial position to sitting.

Look yet this video exercise with a printed ball for the development of strength and speed of impact by hand.

Work with rubber

For such workouts, two rubber harnesses are needed, not too hard that you can pull them with your hand without losing the technique in the amount of 10 repetitions, and the mount to which you can attach them. One end of rubber is kept in hand, the other we connect to the mount. We begin to carry out a hand in the amount of 15-20 repetitions, then we remove the harness, and we swear without rubber. In this way, we train any blow. It is important that the rubber should not be too hard, the technique of strike is observed.

All examined exercises are performed separately from each other, as they do not require much time to conveniently make them at the end of the workout. Do not forget to relax and shake the limbs after each approach. With regular training in athletes, there is a significant increase in the speed-explosive functions, it turns over strikes and endurance increases.

Boxing training. Explosive impact force:

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Training muscle explosive strength:

4 Exercises on the development of explosive force:

Exercise for hand speed with dumbbells:

Training Speed \u200b\u200bSpeed \u200b\u200band Movements - Full Guide:

Development of speed and impact strength:

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Knocking a set of exercises for the development of speed and strength of blows by hand:

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