The most effective is not so much a strong blow as a quick blow. This is not surprising, because the enemy simply does not have time to prepare for it. Therefore, the development of the impact speed is one of the main directions in the training of any fighter.
It is necessary
- - a hard rubber ball of small diameter;
- - dumbbells weighing 0.5 kg;
- - metal sledgehammer;
- - a barbell with a thickened neck;
- - car tire;
- - badminton lessons;
- - a bag of sand;
- - a medball weighing about 5 kg;
- - stopwatch.
Instructions
Step 1
Work with stiff wrist bands daily. The best is a simple bouncy rubber ball. Constantly squeeze it firmly, as if trying to crush it. Try to keep the movement sharp. Perform the exercise with both hands alternately. This will pump up your interdigital muscles, which will make your fist heavier and your punch sharp.
Step 2
Plyometric exercises are essential for developing speed. The simplest of these is cotton push-ups. Put your fists on the floor and assume the "prone" position. Bend your arms slowly and lower your body. At the lowest point, push your body up sharply and try to clap your hands under your chest. Land on your fists. Bend your arms slightly as you land to avoid injuring your elbows.
Step 3
It is very important to develop wrist strength. To do this, you will have to work with a barbell with a thicker neck. It is enough just to hold such a bar in freely lowered hands for as long as possible. Hold the bar with a straight grip, relax your shoulders, and look straight ahead. The main load should fall on the wrists and hands.
Step 4
Do the shadow boxing exercise daily at a fast pace for 10-15 minutes. For the exercise to be more effective, hold light dumbbells in your hands. Their weight should not exceed 500 grams, otherwise you can easily knock down the hitting technique.
Step 5
Hang a pillow or sandbag on a wall or stable support. Try to hit fast and hard. One set - 60-70 frequent beats. Do at least 10 sets daily. Allow no more than three seconds for each blow. Practice with a stopwatch first to catch the rhythm of the beats.
Step 6
One of the fastest fighters, Jet Li, called daily badminton training the most important training for his explosive reaction. Do not neglect this wonderful game either. You will not only develop great reflexes, but you will also improve your eye and jerk footwork.
Step 7
Work with a heavy medicine ball. Throwing a heavy ball forcefully against the wall or on the floor will help you develop the strength and sharpness of your shot. Throw the ball so that it bounces into your hands. Believe me, this is not at all as easy as it seems.
Step 8
Try to eliminate biceps exercises from your workouts. Pumped up biceps enslave the arm at the moment of extension, which prevents the application of a sharp and strong blow. Better to include a sledgehammer in your workout. Use a metal sledgehammer to forcefully hit a car tire that is buried in the ground or secured to a stable support. This exercise has been considered the best exercise for boxers since the 19th century.
