It is very important to learn how to properly clench and hold your fist on impact to avoid damage to the hand. It will be equally important to bring this skill to automatism, since in the ring there is no time to focus your attention on how to keep your fists.
Instructions
Step 1
Relax your hand. When preparing for a blow, do not strain it so as not to tire the muscles of the forearm and the muscles of the hand.
Step 2
Bend your pinky, ring, middle and index fingers so that their tips rest in the middle of the palm. This will fix the fingers and prevent many undesirable consequences from wrong blows.
Step 3
Use your thumb to cover the outside of the middle phalanges of the index and middle fingers.
Step 4
Take a position with your hand so that its outer surface forms a straight line with the outer surface of the forearm. The main mistake of many novice boxers is wrist flexion, which, with a strong blow, can often lead to fractures or dislocations of the wrist. Don't make this mistake.
Step 5
At the moment of impact, in contrast to the preparatory movements, when you should keep the hand and fingers relaxed, keep the fist tightly clenched. This will increase the force of the impact and reduce the likelihood of injury.
Step 6
Strike with the heads of the metacarpal bones, mainly the middle and index fingers, as they are less vulnerable and a stronger and stronger place on the fist. In order for the strike to be delivered without undesirable consequences for you, learn to be very selective in choosing the target for the strike.
Step 7
When exercising, protect your fist ligaments from sprains with strips of cotton. These windings are sold in sports stores. Each such bandage has a length of about 2.5 meters and a thickness of 3 cm. You can also use an elastic bandage to fix it. This will keep your fists in the correct and much less dangerous position when punching. In the end, you will get used to how your hands are positioned and in the future you will learn to automatically clench and hold your fists correctly.
