Everyone would like to be strong, to be able to protect themselves and their loved ones. Hence the question arises: how to develop the power of the blow. Moreover, in our time, without self-defense, you can get into an unpleasant situation or even be crippled. So how to learn to hit quickly and hard in order to knock down your enemy or turn him off.
It is necessary
- - Confidence in your strength.
- - Ability to achieve the set goal.
- - Perseverance.
Instructions
Step 1
In most cases, the force of the blow depends on the technique of the blow, the state of the muscles, and genes. First of all, you need to at least learn the basics of boxing technique, how to strike correctly, so that it makes sense to increase the speed and power of the strike. So, let's start with a warm-up. We stretch our arms, shoulders, chest muscles, back, legs. As you know, the force of a direct blow comes from the triceps. But depending on how the impact changes, other muscles are also connected. Let's take a side kick - hook as an example: it mainly involves the triceps and chest muscles. And, for example, in the lower blow - the uppercut - the biceps, triceps, chest muscles, as well as the muscles of the back and lower back are involved. In boxing, the entire force of the blow depends on the legs, and only then the muscles of the arms are involved.
Step 2
After this small excursion into theory, we can go directly to the exercises. Let's start the first exercise for a direct hit - push-ups on the palms, a narrow setting. This exercise uses the triceps muscles, which are part of the major muscle group for speed and power. You need to put your palms in such a way that a triangle shape is formed between them. In this case, the palms should be parallel to the chin. When pushing up, touch the forehead to the area of the triangle.
Step 3
Now we turn to the second exercise - push-ups on fists, narrow setting. In this exercise, we again have triceps working. We put our fists together, parallel to the middle of the chest area. In this way, we do push-ups, while spreading our legs shoulder-width apart.
Step 4
Next, we perform push-ups on fists in a wide position. In this exercise, in addition to the muscles of the arms, the muscles of the chest are also involved. By pumping the muscles of the chest, respectively, we increase the strength and speed of the side impact. We spread our arms as wide as possible, put them on our fists and begin to push up. Push-ups should be done as deep as possible so that the muscles work optimally. The best way to do deep push-ups is with three chairs. We put 2 chairs parallel to each other for the arms and 1 for the legs. And so we do push-ups, lowering the torso as deep as possible.
Step 5
Now we take dumbbells weighing 2-3 kilograms. For starters, you do not need to take more weight so as not to damage your joints. And we are fighting with a shadow, 200 strokes of straight, side and uppercuts.
Step 6
Then we take the rope and start jumping as quickly as possible, preferably at least 3 minutes. Performing this exercise, we pump the calves and feet, from which the impact force directly comes. If you do not have a rope, you can jump without it, steps forward, backward, right and left.
Step 7
Push-ups should be performed smoothly, at an even pace and to the limit, until the hands tremble from overload. As you know, in all sports, doing something beyond their capabilities, thereby they expand. So, we did a few series of push-ups plus jumping rope. After that, be sure to devote 20-25 minutes to hitting the pear. Moreover, the work with the pear should also be smooth. It is not worth hitting her with all her might and as quickly as possible. To relax the muscles that have worked, you need to spend a couple of rounds with a punching bag.
