Physical strength and strong impact are not identical concepts. An athlete who is completely inconspicuous in appearance can have a correctly delivered blow. The main thing in a good hit is the right technique. And this technique must be worked on for a long time and thoroughly.
It is necessary
- - metal sledgehammer;
- - boxing paws;
- - help of a partner;
- - boxing paws;
- - wrist expander;
- - rigidly fixed car tire;
- - skipping rope.
Instructions
Step 1
Work with the hand expander regularly. Pick the toughest specimen you can find and work alternately with both hands. Squeeze the expander sharply, with the maximum application of force. This exercise will allow you to gradually completely eliminate the subcutaneous fat on your hands and develop your interdigital muscles to the maximum. As a result, the weight of the fist will be greater and the impact will be stronger.
Step 2
If you are not into pro boxing and are fighting with your bare hands, be sure to include plyometric push-ups on your fists in your workout. Take an emphasis lying on your fists, your feet rest on the floor only with your toes. Slowly lower the 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 time of flight. Land strictly on your fists. These push-ups will develop the pushing force of both hands, and the knuckles will become rougher and more insensitive to pain during the punch.
Step 3
Do exercises to develop a strong kick. Any blow begins with a kick. Approximately 40% of the force and sharpness of the blow depends on this movement.
Step 4
Jump rope daily with high simultaneous lifting of the hips. Try to push off the floor sharply and strongly, jumping up so that your knees touch your chest.
Step 5
The strength of the biceps plays the last role in the impact. On the contrary, strong flexors make it difficult to deliver a truly knockout punch. Learn to hit with a relaxed hand.
Step 6
A mandatory exercise for all boxers is training with a sledgehammer. Take a sturdy all-metal sledgehammer and kick it against a car tire that is dug into the ground or otherwise rigidly fixed. This will help you relax your biceps and engage exactly the muscles you need to strike.
Step 7
When working with a partner on the paws, strike as if you are 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 strength. Therefore, strike as if the target you are trying to hit is 10-15 cm further.
Step 8
The blow is carried out at the moment of the rotational movement of the body and the transfer of the support from the right leg to the left. To apply the full centrifugal force of the body to the punch, the fist must be touched on the target before you hit the floor with your left foot. Otherwise, most of the power of the blow will "go to the floor."
Step 9
The most powerful blows are applied very quickly, so that the enemy does not have time to see them and react. The best way to practice fast shots is shadow boxing. Do this exercise every day for 10-15 minutes.
Step 10
In order not to waste the kinetic force of the push, make sure that the kick comes from the shoulder. The elbow and fist should move in the same plane.
Step 11
Practice striking, clenching your fist with maximum force at the very last moment before touching the target. This will make the impact hard and dry. Up to this point, the hand should be practically relaxed. Practice this skill at a fast pace, alternating punches and open palm punches.
