Striking exercises. How to increase the power of kicking and punching

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 bending 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

Physical strength and strong blow are not identical concepts. A correctly delivered blow can be in a completely inconspicuous-looking athlete. The main thing in a good hit is the right technique. And it is necessary to work on this technique for a long time and carefully.

ONE MORE WAY:
You will need
- metal sledgehammer;
- boxing paws;
- the help of a partner;
- boxing paws;
- carpal expander;
- rigidly fixed car tire;
- skipping rope.
Instruction
1. Constantly work with a carpal expander. Choose the hardest copy you can find and work alternately with both hands. Squeeze the expander sharply, with maximum force. This exercise will allow you to gradually completely get rid of subcutaneous fat on the hands and develop the interdigital muscles as much as possible. As a result, the weight of the fist will be greater, and the impact will be stronger.
2. If you are not into professional boxing, but fight with your bare hands, be sure to include plyometric push-ups on your fists in your workout. Take an emphasis lying on your fists, feet rest on the floor only with socks. Slowly lower your body down, trying to touch the floor with your chest. Then, with a sharp push, throw your torso up and clap your hands under your chest at the moment of flight. Land strictly on your fists. Such push-ups will develop the pushing power of both hands, and the knuckles will become rougher and more insensitive to pain during the strike.
3. Do exercises to develop a strong push with your legs. Any kick starts with a kick. Approximately 40% of the strength and sharpness of the blow depends on this movement.
4. Jump Rope with High Simultaneous Hip Raises Daily. Try to push off the floor sharply and strongly, jumping up so that your knees touch your chest.
5. The strength of the biceps plays the last role in the impact. Rather, strong flexors make it difficult to deliver a truly knockout punch. Learn to strike with a relaxed hand.
6. Mandatory exercise for all boxers are classes with a sledgehammer. Take a strong all-metal sledgehammer and strike it at a car tire that is dug into the ground or otherwise rigidly fixed. So you will achieve relaxation of the biceps and the inclusion in the work of exactly those muscles that are necessary for striking.
7. Working with a partner on the paws, strike as if trying to punch through the paw. It has been proven that just before reaching the goal, the movement of the hand slows down slightly, and the blow loses its power. Therefore, hit as if the target you are trying to hit is 10-15 cm further away.
8. The blow is carried out at the moment of committing rotary motion body and transfer of support from the right leg to the left. To put all in the blow centrifugal force body, touching the target with a fist should be done before you touch the floor with your left foot. Otherwise most of the power of the blow "will go to the floor."
9. The strongest blows are applied very quickly, so that the enemy does not have time to see and react to them. The best way practicing quick strikes is “shadow boxing”. Do this exercise every day for 10-15 minutes.
10. In order not to waste the kinetic power of the push, make sure that the blow comes from the shoulder. Elbow and fist should move in the same plane.
11. Practice striking by clenching your fist with maximum force at the very last moment before touching the target. This will make the hit hard and dry. Up to this point, the hand should be practically relaxed. Practice this skill at a fast pace, alternating between punches and open palms.

Here is a punching guide for boxers, fighters and anyone who wants to land the right punch! Learn the knockout punch right now!

Before you start talking about a strong blow, you need to master theoretical basis generation of energy by the human body. Then we will learn how to put the body in the right position so that all your strength and all your weight is effectively “flowing” into your punch. Then you will learn correct technique striking, which will make the blows stronger. And finally, I will give you some tips on how to increase the damage of the blows you land on your opponent.

Basic theoretical foundations of application hard hit:

1. Speed ​​is not strength. Strength is acceleration. That is, strength is not only speed. You need to have a weight that you will overclock. A quick punch won't be strong unless you put some of your body weight into it.

2. Move your body. Remember Bruce Lee's famous "inch punch" theory: moving your entire body weight one inch (2.54 cm) will have a greater effect than moving one hand one foot (30 cm). To obtain maximum strength, the movement of the whole body during the impact is necessary. The difficulty is that you don't need to focus on shifting your body weight to long distance, it is important to move the body at the same time (explosive mode).

3. Use your feet. The largest muscles in the body will provide the most energy. Those who strike using only the weight of their arms will never achieve serious punching power.

4. Stay within your striking range. Even the strongest blow will be wasted if your arms are extended too much (you don't reach). Your punch will be stronger if the fist reaches the target a little before your arm is fully extended. Don't stretch!

5. Hit from different angles. Such blows will be stronger; arise more possibilities to strike and the damage from them will be great.

Energy flow

• Feet are slightly wider than shoulder width apart.
• The heel of the hind foot (right for a right-handed boxer) is always slightly raised.
• On impact, your feet will rotate (or twist) in the direction of impact.
• When you throw a series of punches, your feet will rotate (or twist) in one direction or another, depending on which hand you hit with.
• When striking with the right hand, the heel of the right foot rises while the left foot is completely on the floor. When hitting with the left hand, the opposite is true.
• When you deliver your strongest blow, both feet should be firmly pressed to the floor. (We will break this rule later, when we learn how to throw punches with rotation / twisting).

• The legs are slightly bent at the knees.
• When striking, sit down a little (body weight goes down), bending your knees.

• Rotate your hips towards your opponent as if you were throwing a hip strike.

BODY CASE

• Your torso should rotate with maximum amplitude and your punch will “fly out” due to this rotation.
• A body rotation with a large amplitude and a small “reach” of the striking arm gives a stronger blow than a small rotation of the body with a full extension of the arm.
• Do not lean forward, do not try to "get" the opponent - instead rotate the body!

• Your shoulders should be relaxed so that you increase speed and strength and conserve energy.
• During the strike, raise your shoulders higher - this will increase the force of the blow due to the work of the shoulder muscles.

FOREARMS

• At the beginning of the strike, the forearms are relaxed.
• When you throw your punch, your arms fly in the direction of the opponent and straighten out until they touch the opponent's body.
• Do not strike too long (do not try to reach the enemy), otherwise you will run into an oncoming blow.
• Do not pull your fist towards you before striking. This is called "telegraphy", which allows an experienced fighter to see the blow even before it is thrown and deflect it.

HANDS

• When you are not striking, your hands are relaxed. You can form a fist, but you don't need to clench it.
• When you strike, your fist turns into a brick that you deliver to your opponent.
• Your glove starts from your face and ends there.
• For straight punches, you bring your fist to a horizontal plane before making contact. When applying side blows to the body or to the head, the fist can stand vertically (“cup”).

• Hard exhalation on each beat.
• Eyes in 100% readiness. When striking, you need to look straight at the target.
• Lower your chin slightly to hide it behind the shoulder of the striking hand.

Everything I have just described is called energy flow. You need to feel the energy flow through your entire body from your feet to your fists. If one part of your body is lazy or you don't feel it participate in the punch, you need to practice more so that this part also becomes actively involved in the process of punching.

Aiming

• Learn the range of all your punches while standing still and then with a quick substep forward. Try to keep all your punches INSIDE this range.
• Strikes from too long and from too short a distance will not have maximum power.

Jab (straight left)

• A quick step forward will make this punch much stronger.
• Extend your punching arm and raise your shoulder so you can really "stab" your jab into your opponent.
• Don't lean forward when throwing the jab. Save that for your next punch, the right cross.

Straight right or right cross

• Rotate your body, rotate your body, and rotate your body.
• The PERFECT target for this strike is not directly in front of you. I'll show you where she is. Do this: draw your left hand like you're throwing a jab. Extend your arm fully and leave it in this position. Now imagine that your opponent has slipped to the left of your jab and his face is now about 30 centimeters from your outstretched left arm. This space at 30 centimeters is the place where your right hand will be the most powerful. Don't believe? Try to test on the bag. Stand not in the center of the bag, but slightly to the right and apply the right straight line, rotating the body counterclockwise as much as possible. Do you feel the impact? Excellent!

Left hook (left side)

• When delivering left side punches to the body of the opponent, lower the elbow. If you hit the side to the head, raise your elbow.
• Learn to stop your side kick. It does not need to fly through the enemy. Practice stopping this punch while your fist is directly in front of you. This will give that “pop” from the blow (like from a whip) and will not allow you to “twist” your body.
• Well, forget to turn both feet so that they look to the side at the time of this strike.
• When applying the left side impact lower your right heel to the floor and lift your left to give all the energy of your left leg to your kick.

Right hook

• When throwing a right side kick, shift your body weight from your back foot to your front foot and move your head quickly, engaging its weight in the punch without taking your eyes off the point where you are hitting.
• When throwing a right hook, make sure that your head does not move to the side, but forward - directly at the opponent. (This is not easy to do, but it will give your punch more power, although sometimes you will have to move your head forward a lot in defense).

Uppercut

• Forget everything you saw in the Street Fighter movie.
• A real uppercut is short and fast. The punch doesn't go all the way up, it actually hits forward.
• Imagine throwing a long right cross. Now make a new cross, but only now turn your fist so that your palm “looks” up. Now drop your right hand right at the enemy's head.
• The uppercut does not have to be thrown strictly from the bottom up, it is better to throw your hand from your waist diagonally upwards. This strike is not vertical, it has a horizontal movement.

Striking

It is very important to learn how to hit hard. You can't strike hard just when you want to. We must learn to seize the moment for such a blow. Your distance must be correct, and not only for the first strike, but also for the next one.

When is the best time to hit hard?

• When the opponent hits himself. A counter strike always deals more damage.
• When the opponent is not expecting a hit. This can be achieved by breaking through his defenses or striking in a ragged rhythm. Fast boxers do this with a very fast straight punch with a right or left hook.
• At an angle. Angled strikes can deal more damage, stun an opponent faster, or at least prevent them from preparing another hard punch.

Most Common Mistakes

• Lifting the foot off the floor. Raising the foot while striking takes almost all of the weight of the body out of the punch.
• Attempt to reach (pull). Such a blow will not be strong. Moreover, you become an excellent target for a counter strike. If you hit in such a way that you have to stretch too far to reach your opponent, you limit yourself to only that one hit, while striking with balance and balance allows you to hit in series.
• Forget the jab. If you don't throw the jab, you will never be able to set up a really hard punch. Use the jab! A short hard jab will stun (or distract) your opponent and help you set up your signature hard jab.
• Too fast streaks. What happens when you get excited in a fight and start throwing a lot of fast punches with just the weight of your arms, i.e. don't put the weight of the rest of your body into the punches at all? Of course, you have a lot of energy and your punches all seem strong enough to you, however, over time, your arms will get tired and the power in your punches will disappear altogether.
• Telegraphy. In no case, before hitting, do not take your fist towards you (as if swinging). A lot of boxers do this in the ring and their punches become predictable. Try standing at the bag without moving to throw a blow at someone else's unexpected team. You should not jump back and forth, in a rhythm predictable for the opponent.
• Stay away from weight lifting. Trying to deliver a powerful punch with the bench press is like trying to break the speed record in sprinting by working with the barbell to develop leg muscles. Many conflicting articles have been written on the usefulness or otherwise of training with weights for setting up a hard punch, however, the science is simple: when working with weight, your body becomes stronger when you move slowly (hitting is a fast move). What's more, training with weights will noticeably increase your strength in a very limited number of movement types. The body will develop unnaturally sized muscles that will have little endurance. If it were possible to build really strong and fast muscles for boxing, a great middleweight boxer could easily become a great heavyweight boxer, right?

Workouts for setting up a hard punch

• Hit slowly. This is one of my favorite tips. I force my charges to hit as hard as possible, but slowly - at half the speed. Almost everyone I have coached has been surprised by the fact that when they hit slowly, the power of their punches is greater than the power of their fast punches. The reason is that in no person can the body of the body move faster than the arms. Usually, the hand completes the strike before the body begins to rotate. Throwing slow punches allows you to engage your whole body in the punch and really helps make the punch really hard. Exercise: Stand in a front stance at the bag or in front of a paw partner. Place your feet slightly wider than shoulder width and alternate right and left crosses. It is important that the boxer pauses for two seconds before each punch, as if posing in front of a photographer. Try it! There are many exercises to develop speed, however, at this stage, our goal is to hit slowly!
• Swimming - great way develop strength throughout the body. There are not so many exercises for the development of strength and endurance, equal in effectiveness to swimming!
• Isometric exercises. Stand against a wall, lean slightly and plant your fist against the wall and push your fist as if your punch is stuck. Apply maximum effort for 10 seconds; then change hands. 15 reps and 3 sets per arm. This exercise trains the body's ability to conserve energy. You kind of force your body to become a rubber band - as soon as the obstacle in the path of the fist disappears - BAM!

To learn how to hit harder, you have to be willing to forget everything you know and try something new. Like everything else, there is always room for improvement in boxing. Boxers who think they know everything will never learn to punch harder. Keep an open mind and pay attention to techniques and strategies that you yourself have never used, and then you will achieve results. Respect other people's striking technique and explore the possibility of incorporating it into your own.

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Force is speed times mass. From here it immediately becomes clear that the force of impact depends on how much your hand weighs, and how quickly you shoot it. But in fact, there are many more nuances.

1. By and large, the power of a blow does not depend on how much your hand weighs, but on how you put your own weight. With a weight of 60 kg, you can strike with a force of 1000 kg or more.
2. The trajectory and area of ​​the impact surface also play an important role. From school physics lessons, we know that what less area the more pressure! That is, if the blow is smeared and not concentrated, then even the fact that you weigh 80 kg will not save you. You can weigh 50 kg, but if you put them in one small point, you will knock out your opponent without any problems! Trajectory has more to do with speed. The more accurate the path to the target, the easier it is to develop the speed of the hand during the strike.

To make a strong blow you need to understand one thing. One hand is not enough to achieve the desired effect. Your first goal is to learn how to use the whole body: legs, hips, core.

To do this, you only need a goal. Even a wall will do at home. Extend your arm forward and walk towards the wall until you hit your fist, then take half a step back. From this position, strike at the target, you will not have enough arm length so use your whole body to reach. Now you yourself did not notice how you began to work with your whole body. Do the exercise until you reach automatism.

The next move is training on shells. For this, a punching bag or makewara is suitable for us. If you don’t have anything, type in Google how to make a pear with your own hands, and you will find the answer to your question)

On a pear, it is best to work on endurance. Try to constantly squeeze the bag with your whole body while you have strength.

You will need a partner to work with the paw, grab the hand of any of your friends and go! Your task is to choose two or three favorite blows and practice, but not just, but trying to break through the blow through the paw, only then you will deliver a powerful penetrating blow.

Makewar work is built on the same principle, only your partner also puts pressure on you while you are trying to strike.

You should also take the time to shadowbox. It will help increase the speed of impact, and as mentioned earlier, the impact force is the speed times the mass. Put the weights on your hands and hit the air for three minutes. Then take off the weights and you will feel your hands flying. Try to fix this state by doing one more approach only without weights.

There is one more good exercise. But it is probably relevant only in summer, as it is performed in water. Take two squares of wood according to the size of your hand. Attach ropes to them and put them on your hands. Go into the water with them and deliver direct blows resisting the pressure of the water. Very well develops pushing and penetrating power. But if it's winter now or you don't have any at all water sources nearby, you can use harnesses. Attach one end to the wall and pick up the other end for almost the same effect.

In general, if you do not want to bother with the selection of a training program, then competent people have already done everything for you. Going by reference you will find an already perfectly matched punching system that more than one professional fighter has worked on.

With the technique sorted out, now let's move on to physical training.

For a strong blow, it is important not to hammer the muscles much. Therefore, it is better to work with your weight. Such a popular sport as will help you with this. Its meaning is to pump up with your own weight using push-ups and bars. In some cases, weighting agents are used.

Make a schedule for which you will work. It is best that the classes take place in one day.

To pump all the muscles on the horizontal bar, you will need 6 approaches. The first three with a regular grip, but changing the distance between the hands and three more with a reverse grip, also changing the distance between the hands.

On uneven bars, the emphasis is on triceps. chest and shoulders. In push-ups, just like on the horizontal bar, you need to change the distance between the hands to use different muscles.

In addition to the workout, there are a couple more exercises that help make the blow strong. The first and one of the most effective is a sledgehammer. I think everyone has at least one acquaintance with the car and he probably has tires that are no longer needed. Fix the tires and hit them with a sledgehammer with all your might, trying to resist the recoil of the rubber. This exercise allows you to develop striking power well, so it was done a large number of outstanding fighters.

The second exercise is throwing heavy balls. It is known, probably, to all boxers, as it also has a positive effect on the force of impact.

The third is an expander. Often, young active athletes do not devote enough time to working with an expander because it is rather monotonous and boring. But this is one of the few ways to pump up the forearm, which is worth paying attention to. right amount time for the arm to be heavier.

Also be sure to read about and.

This is how you can make your punch more powerful and penetrating by following non-tricky tips. Write your ways to develop a hit in the comments, and also subscribe to the blog in order to support the project. Don't forget to like and repost. Good luck to all.