How can you make your blow crushing for your opponent? Many athletes and ordinary schoolchildren ask such questions. Moreover, many want to do this in a short time or simply quickly. But no matter how much they want it, miracles do not happen, but it is very possible to gradually develop the strength and speed of the blow.
It is necessary
- - bag;
- - sledgehammer;
- - big tire;
- - an ax and firewood;
- - small dumbbell;
- - gym;
- - instructor or partner.
Instructions
Step 1
The physical strength of a person and the force of his blow are not the same concepts. Of course, we must not forget about general physical fitness, special exercises for strength. But that doesn't mean that if you get more pumped up, you can hit harder. History has many examples of proof to the contrary. So, if you set yourself the goal of developing the power of a punch or kick, you should combine two types of training: the development of overall strength (gym, barbell) and work on setting the blow. If you are a beginner, you need to start exercising only under the supervision of an experienced trainer, gradually increasing the load. Then you can make good progress. Here are some guidelines for solving this problem: Use a sledgehammer. The exercise consists of hitting any large tire with a sledgehammer. You deliver powerful smashing blows from the head, making the largest swing possible. Just don't miss! It is very important not to lose vigilance while doing this exercise. Do 2-3 sets of 20 times. Gradually increase the number of times per set.
Step 2
Chop wood. The easiest and most effective way is to cut logs and firewood. An increase in the force of impact is guaranteed to you. Here is about the same effect as with a sledgehammer, only you are still doing a useful job. In these two exercises, the hands, shoulders, back, and abs are strengthened. This all gives you a base for a crushing blow.
Step 3
Exercise with the bar. Pick up a bar or a non-heavy barbell. Place it on your chest and jerk it forward. You can jump from foot to foot at the same time, i.e. like on a skipping rope or during a fight. There will be additional stress on your legs and body.
Step 4
Work with a heavy bag. Stuff the makiwara.
Step 5
Strike without gloves. Initially train your fists to work without gloves, because in boxing equipment gloves the fist is not fully clenched. As a result, the impact speed drops, and you do not strengthen your fist properly. In real combat conditions, this can play a cruel joke.
Step 6
Do push-ups on your fists daily. It is enough to start with 10-15 push-ups in 1 approach. Then gradually increase the amount by 1-2-3 times a week, for example. The number of approaches is an individual question. Just do them throughout the day. After a couple of months, the fist will become much stronger, harder and the force of the blow will increase many times over.
Step 7
Work your wrist with dumbbells. Make it a rule to do dumbbell curls every day according to your weight and strength. Do this exercise 10-15 times on each wrist throughout the training day, at least 6-7 sets.
Step 8
Do stretches around the gym at the end of your workout. They are as follows: take an emphasis lying on your palms, take your legs back and in this position, make push movements forward. This is the most versatile shoulder and punching exercise, and should only be done under the supervision of a trained professional. Don't jump on all the exercises right away. Choose something suitable for yourself and do it. Gradually increase the load and rest your fists.
