Without a strong blow, all meaning of the battle is lost. It has been proven that the blow struck with a relaxed hand has the greatest strength. In order to make the hand fast, antagonist muscles are turned off from work. First of all, these are the biceps. The blow is delivered through a strong push of the leg and a turn of the body. Few naturally have the ability to relax the muscles of the arm. During the fight, the muscles tense instinctively. To learn how to strike with a relaxed hand, include specific exercises in your training program.
It is necessary
- - sledgehammer;
- - 500 g dumbbells;
- - a piece of rubber 8x4x1cm;
- - parallel bars;
- - two platforms 10-15 cm high;
- - heavy medicine ball.
Instructions
Step 1
Pick up a sledgehammer. It is better to take a tool with a welded handle. Hit the rubber tire, it may lie on the ground or be dug in halfway - it doesn't matter. Hit the tire in all possible ways: top, right, left. This exercise develops all the muscles needed to deliver any punches, including uppercuts, side punches, or overhead punches. Perform three sets of 10 strikes for each direction.
Step 2
Grab a heavy medball to develop the push. Stand five to six steps in front of a wall. Raise the ball to your chest, palms facing outward, and with the back pressed against the sternum. Spread your elbows out to the sides. The throwing technique is the same as in basketball. Push the ball vigorously, trying to hit the wall with it. The force of the throw should be such that the medball bounces slightly from the wall after being hit. If you can get the ball to bounce into your hands, you can increase the distance to the wall.
Step 3
Take a piece of rubber in your hand and squeeze it with both hands in turn. The movement should be sharp and strong. So that all the muscles of the arm are tense and immediately relaxed. Do this exercise for several hours a day. This will help get rid of the fat pads between the muscles of the arm, increase the weight of the arms, and therefore make the blow stronger and sharper. In addition, the exercise strengthens the hand well and reduces the risk of injury to the thumb from a direct impact.
Step 4
Do explosive push-ups to develop sharpness and power. Take an emphasis lying between two supports about 10-15 cm high. Hands on the floor, legs together, keep your back straight. Bending your arms, lower yourself to touch the floor with your chest, then with a sharp push, straighten your arms so that your body jumps and your hands land on the supports. To avoid damaging the elbow joint, land on bent arms. Quickly lower yourself to the floor with both hands at the same time, as if "jumping off". If you do not have suitable supports, this exercise can be replaced with a cotton push-up.
Step 5
Take an emphasis lying on the floor. Hands shoulder-width apart, legs together, back straight, shoulder blades brought together. Bend your arms so that your chest touches the floor. Then push off sharply with both hands, so that the body "bounced" off the floor. In the flight phase, have time to clap your hands under your chest, and again land with both hands on the floor. Do 5-8 repetitions.
Step 6
Take emphasis on the parallel bars. The grip is slightly wider than the shoulders. Slowly lower yourself so that the shoulder joints are just below the shoulder joints. Move upward with a strong push. Do three sets of 6-8 reps. Rest 2 minutes between repetitions.
Step 7
Practice hitting in front of a mirror by picking up 500-gram dumbbells. The light weight will provide you with an increase in the speed of impact, while the muscles will not strain.
