A really strong blow can be obtained if it is delivered with a relaxed hand. In this case, it will be sharp and biting. But how do you relax the muscles in your arm? This is quite difficult, because when you attack, the muscles tense automatically. There was a belief among boxers that in order to win, one had to forge a horseshoe for luck before a fight. The point, of course, is not a horseshoe, but the fact that when struck with a hammer or a sledgehammer, it is the right muscles that relax. Add a few exercises to this and your punch will have the strength you need.
It is necessary
- - car tire;
- - sledgehammer;
- - tight wrist expander;
- - light dumbbells;
- - parallel bars.
Instructions
Step 1
Replace work in the smithy by hitting the rubber tire with a sledgehammer. Let the tire be dug into the ground or just lie on a flat surface. Hit the tire from all sides with a sledgehammer to develop the muscles involved in delivering various hits. Choose a tool with a welded handle, so you protect yourself from falling off the sledgehammer during impacts.
Step 2
In order to relax your biceps, do push-ups on the uneven bars. Take the position of "emphasis on parallel bars". The legs are crossed at the ankles and slightly bent. Slowly bending your arms, lower the body so that the shoulder joints drop just below the elbow joints. With a sharp push, return to the starting position.
Do three sets of 10-12 push-ups.
Step 3
In order to make your hands more prepared, work with a wrist expander daily for a long time. Choose the tightest specimen. Squeeze it sharply, with all your strength, and release it just as sharply. The load during this exercise is commensurate with lifting a barbell of great weight. Most of the effort is in the muscles of the hand, which will allow you to shed fat between the muscles and strengthen the thumb, which is most often affected by impact. Use both hands alternately.
Step 4
Any really hard hit doesn't start with a shoulder move. First, the muscles of the legs are included in the work, then the movement is transmitted to the body and through the turn the energy goes into the hand. Practice the correct movement every day for at least 10 minutes in front of the mirror. Pick up light dumbbells. Half a kilogram shells will help to develop a sufficient impact speed and not pump muscles at the same time.
Step 5
A very effective exercise for developing push-up strength and relaxation of the biceps is explosive push-ups. The easiest way to do these push-ups is cotton push-ups. Starting position - lying position. The arms are slightly wider than the shoulders, the elbows are straight. The back is straight.
Slowly lower your body until your chest touches the floor. After that, push the body up sharply, in the flight phase, have time to slap your hands under the chest and return to the starting position again. To avoid damaging the elbow joints, land on bent arms.
Do three sets of 8-10 reps. For the last set, do as many push-ups as possible.
