In the martial arts, it is important to be able to deliver accurate and quick punches. For the opponent to feel the force of the blow, and you feel minimal pain, it is necessary to train the rigidity of the fist. To do this, there are a number of special exercises that can be done at home.
Instructions
Step 1
Do push-ups to start on both fists or fingers every day, preferably on a hard surface. When you can easily do 45-50 push-ups, switch to bouncing and one-handed push-ups.
Step 2
Sit down. Raise your hands in front of your chest and start banging your fists against each other, each time increasing the impact. Be careful not to overdo it, otherwise you will seriously injure your hands.
Step 3
In the same position, while sitting, begin pounding your fists vertically down the floor (lightly to begin with). Better to spread a thin mat so that it is not very hard.
Step 4
The easiest way to train your fist is with an expander. Carry it with you, at a convenient time and place (in transport, at oral lectures), press to strengthen the carpal ligaments.
Step 5
Buy or make your own wrist weights. Pull up on the horizontal bar, run and practice hitting with them.
Step 6
Exercise with dumbbells. Pick up dumbbells weighing 5-6 kilograms and do
Step 7
Learn how to clench your fist correctly, while squeezing your thumb firmly. Strike with only the first two knuckles. Try to touch the entire surface with your fist.
Step 8
First, hit in the air with your arm fully extended. This is a necessary training in correct hitting.
Step 9
Hang a punching bag or sandbag at home. Hit the bag with gloves first, switching to a thinner material. As your training progresses, start punching with your bare fist. It hurts, but otherwise you will not achieve the desired result. Over time, a tough callus will build up on the knuckles, and the pain will not be felt so much.
Step 10
Tape a large stack of paper to a wall or tree. Hit it with a direct blow every day until the sheets start to break and you get to the last one. Then we can already say that you have reached the blow of the required strength.
