How to develop a strong punch. How to develop the strongest punch

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.

Technical details to remember

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?

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

These requirements must not be observed 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.

Kicking the ball

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.

Jump up squat

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 punch and are trained through the following exercises.

Pull-ups

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

Push ups

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 same way the bench press also works. To strengthen your hands, you need to do push-ups on your fists.

Reverse push-ups

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.

Kettlebell lifts

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.

Kettlebell lift forward

The legs are placed on the sides. In a straightened arm, a weight is held between the legs, and the legs are slightly bent at the 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.

Kettlebell lift up

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.

Clean Kettlebell Lift Up

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 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 (Turkish lift)

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.

Lifting two weights up

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:

• Practice with a 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.

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 deliver strong blows, since 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 your 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- 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. V 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 with regular training, you will succeed and after 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.

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How to make a hit stronger?

Watching action films, we often think: "Yes, he would have fallen from such a blow a long time ago!" However, in most cases, the blow only seems strong when it is not. You will be surprised, but there are a lot of laws and techniques that need to be worked out and studied in order to lay down the enemy with one blow. Well, let's figure out how to make the blow stronger.

Basics

• The impact force is determined by the mass and the acceleration that was given to this very mass. This means that the more weight of the body part you hit, and the harder you do it, the stronger the blow will be.
• Engage your body. During a strike, not only the part of the body with which you strike should move, but the whole body. This position is consistent with the theory of Bruce Lee, who clearly knew how to deliver a really strong blow. He called his theory "an inch punch", and it sounds like this: "Moving the body an inch (2.54 cm) is more effective than moving the hand a full foot (30 cm)".
• Keep the distance. Proper distance is the most important factor. If your arm or leg is extended too much when throwing a punch, it will not be strong, even if a lot of potential has been put into it.

The importance of body position

Regardless of which part of the body you are going to hit - with a hand or a leg, the correct starting position must be maintained - feet, legs, hips, body, shoulders, hands and head. Yes, a blow is not such a simple matter as it seems at first glance, you have to control your body 100%. Let's look at the position of each body part in a little more detail:

• Feet - slightly wider than shoulder width, the heel of the hind foot is slightly raised.
• Legs - slightly bent at the knees.
• Hips - ready to turn, during the blow they need to be deployed in the direction of the enemy, this will increase the force of the blow.
• Body - keep straight, do not bend to "reach" the opponent - it is better to take a step forward than to bend over.
• Shoulders - relaxed, save strength for a strike, during a strike - raise your shoulders.
• The hands are relaxed and, like the shoulders, conserve strength for a strike - form a fist, but do not strain it.
• Head - chin slightly lowered, eyes 100% active, on impact - hard exhalation.

Jab and right hook

There are many types of punches, but the possession of a mass of special punches is the lot of boxers to defend themselves, common man it is enough to study a couple of strong hand strikes, for example, the so-called jab (straight left punch) and a right hook.

When throwing a jab, you need to take a quick step forward, and raise the shoulder of the striking hand at the moment of impact.

With a right hook, shift your body weight from your back foot to your front foot, then move your head quickly to bring its weight into the force of the punch, but remember to keep your eyes on the target. The head must be moved forward - towards the opponent, and not to the side. This trick is not very easy to perform, but it will significantly increase the impact.

When to strike?

Impact hardness - important point: The harder the hit, the stronger it is. When is a hard hit possible? There are four rules:

• The correct distance is to first aim, and then hit, there is no need to rush with the blow, the main thing is to execute it as correctly as possible.
• The moment of the opponent's strike - counter strikes are always stronger.
• The moment when the opponent is not expecting a hit.
• Angled strikes are always harder.

How to train a hit?

As you already understood, a strong blow is the result of the involvement of the whole body, and not just the part of the body that delivers it. How to develop strength in the whole body? There are two universal ways- running and swimming. The first way is more accessible, the second is more efficient. Running mainly involves the legs and to a lesser extent other parts of the body, but swimming makes all the muscles work at full power. However, any physical exercise- good punch training, because they all develop strength.

Knowing how to protect yourself on the street is a very important skill. The ability to deliver a knockout punch is necessary not only for professional boxers, but also for an ordinary person. In this case, much depends on physical fitness. Exists different ways how to increase punching power. During the attack, various muscle groups are involved, 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:

The 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 enemy. 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.

There are different exercises that can make 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). Follows certain time fight (3-5 minutes) with the observance of the pace, 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.

If you want to figure out how to increase punching power, you need to understand exactly how the power needed to deliver a crushing attack is generated. We will cover several techniques that will allow you to learn how to hit clearly and confidently.

Nuances to remember

A powerful punch is obtained not only due to the high speed of the lunge, but also with the help of its own weight. If you can put the entire mass of the body into your hand, the result will exceed all expectations. In order to avoid possible injuries in the form of dislocations, it is necessary to strictly follow the technique, observing precautions when performing exercises.

The meaning and position of the feet

The feet play an important role in increasing the striking power of the hands. Their movement and position are subject to the following rules:

• The feet should be slightly wider than the shoulder girdle.
• They turn the leg in the direction of the movement made by the hand, while initially the heel always rises.
• At the time when the blow is performed with the right hand, the right heel rises before this, and the left one stands motionless. And vice versa.
• Keep in mind that correct location stopping while performing a lunge significantly increases its power, but is not the only and defining moment that is worth considering.

To increase the power of punching at home, training is needed, but before starting, be sure to familiarize yourself with the following recommendations:

• During the attack, the knees should be kept slightly bent, and the weight of the body should be transferred slightly forward.
• The hips at this time turn in the direction where the opponent is.
• In close contact combat, the increase in pressure is facilitated by the full-scale movement of the entire body.
• You can’t stretch forward, the movements of the body should be sharp and clear.
• If you take your hand back when swinging, then you give the enemy time to orient himself and predict the direction of the hand movement.
• When attacking, the hand is compressed as tightly as possible.
• Any new element performed with exhalation of air.

Exercises for developing punching power

To increase the strength and speed of the attack you need to practice. A set of exercises contributes to the achievement of this goal:

kick the ball

In order to perform this training, you need a sufficient amount free space. Choose a heavier ball. Best of all is the one with which boxing athletes train. The technique for performing the exercise consists of the following steps:

• legs are at shoulder width (maybe a little wider);
• the body is straightened;
• the ball is raised high above the head;
• the ball is hit hard on the ground and caught after it bounces.

Stuffing is done at least 15-17 times.

Jumping out of a deep squat

Exercises that increase the force of impact are repeated as long as they can. Proceed as follows:

• stand straight, spread your legs shoulder-width apart, and place your arms at your sides;
• squat down to the level where the hips and knees form a straight line;
• jump higher up, at the same time raise your arms.
• you need to jump as high as possible, with maximum repetitions.

For non-beginners in sports, you can double the effect by picking up dumbbells.

Shoulder, triceps and back workout

These muscle groups are far from the last in importance in the training of impact strength.

You can train them with the following exercises:

• You may have heard that push-ups increase punching power. It's true. Take an emphasis lying down, and put your hands as close to each other as possible. The back remains straight without arching. Bend your arms and straighten them with maximum amplitude. In order to strengthen the hands, you can.

• Pull-ups. When pulling up, the arms hold the bar wider than the shoulders. To improve performance, you can hang a weight in the form of a strap with a pancake from the bar attached to it. The number of repetitions should be as far as your physical fitness will allow.

• Push-ups are the opposite. Fulfill this species exercises can be done with a bench. Stand with your back to her, lean on your palms, and sit down slightly without arching your back. Lower and rise by bending and extending your arms. For the desired effect, perform 3 sets of 20 times.

• Kettlebell lifts will help strengthen the hands and develop the deltoid muscles. Deltas are of great importance for the development of attacking movements. In addition to everything, this is the shell, classes with which will help you build muscle.
• Kettlebell lifts forward. Spread your legs to the sides, and in a straightened arm between your legs, hold the projectile. knee joints bend a little. With a sharp movement, lift the weighting forward so that a right angle is formed between the body and the projectile. At the same time, make sure that the back remains straight at the top extreme point. Do 8 reps for each arm. When performed correctly, you should feel tension and trembling in the muscles.

• Lifting the kettlebell up. The execution is similar to the previous one, but already lift the projectile over your head. We recommend 8 to 12 repetitions for each side.

• Classic kettlebell lift. Place the projectile between the legs apart. The hand is placed on top of it so that the hips remain slightly behind. A sharp jerk upwards is performed, while the weight is thrown over the shoulders, and after that it rises above itself with a push. It returns to the starting position. Perform 10 lifts for each arm.

• Kettlebell lifts from a sitting position up. Throw the kettlebell over your shoulder and squat down. Extend your free hand forward to keep your balance. Lift the weight above you, wait a second, perform a torso raise. Change your hand. Make sure that the buttocks and calves remain in tension. Perform 5-10 repetitions for each arm, depending on physical form and projectile weight.

• The work to overcome the reverse resistance will help to increase the force of the blow with the hand. Cut out a piece of rubber band from the tire, or buy a thick exercise band from the store. Fasten one end tightly to the wall behind your back, and take the other end in your hand. Perform "beating" movements forward, overcoming resistance, and stretching the elastic band. Move your arm back gradually to avoid injury.
• Two weights up. Throw both projectiles on your shoulders. Take in air into the lungs, jerk them up above your head, and then slowly lower them. During execution, strain the press.

To develop a strong blow, you can use the following methods and techniques:

• . Choose the hardest one. Squeeze it sharply and with maximum force. This develops the interdigital muscles and forearms, which will make your fists stronger and stronger.

• Jump rope every day. Jump as high as you can by raising your hip.
• Pick up a sledgehammer and hit the old tires with it. This will activate desired groups muscles and build endurance.
• If you are paired with "paws", then imagine that the target is a couple of centimeters further, try to break through it. This is how you work for speed.
• Don't neglect shadow boxing. This exercise will help you learn how to deliver sharp, unexpected blows, which at the same time are the most effective, since the enemy often does not have time to react.
• An explosive blow develops push-ups on the palms with their separation from the floor. Do 3 sets of 10 reps each.
• If possible, use a bag or similar machine with gloves on.

Interesting! There is an opinion that a lighter in a fist increases the force of impact. In fact, there are different opinions on this matter. Some believe that not only a lighter can increase strength, but any ergonomically shaped object held in the hand, for example, a matchbox, while others insist that only a heavy metal lighter will help.

These exercises will help you train endurance and make tendons and muscles stronger. If you perform them comprehensively and systematically, then the first results will become noticeable after 2 weeks. For a detailed study of your attention to the video of effective exercises.

Video: Power training from a professional