Success in any hand-to-hand combat is largely determined by how well the blows of each of the participants are formed and delivered. It takes a lot of time and effort to train a punch well, but it also requires some knowledge of how to achieve the desired goal. Without a doubt, classes in the sports section under the guidance of an experienced instructor will be the most effective, but if it is not possible to attend training, you can practice striking yourself at home.
It is necessary
- - large mirror
- - videos and literature on martial arts
- - sports uniforms
- - boxing bandages
- - punching bag and paws
- - dumbbells
- - ankle weights
Instructions
Step 1
The effectiveness of any blow is made up of several interrelated factors: technique, accuracy of application, speed and strength. To achieve really good results, you need to consistently master all these components. Moreover, you must always start with technology, that is, with setting the correct trajectory of movement. It is important to remember that the correct movement is not only the maximum impact efficiency, but also a guarantee of your own safety, the ability to minimize injuries from a collision with the enemy.
Step 2
At the stage of setting the technique, the movement is worked out individually, without a partner, and always through the air. If it is not possible to study under the supervision of a trainer and follow his comments, it is necessary to practice strikes in front of a mirror so that mistakes can be immediately noticed. Video recordings of training sessions and special literature with descriptions and illustrations can be used as a source of information on the correct movement technique. Initially, all strikes should be performed at a slow pace with a clear study of each phase of the movement. This is necessary so that the muscles and the nervous system can remember the correct dynamics.
Step 3
After mastering the form of movement, you can move on to developing accuracy, speed and strength. There are many different techniques for the development of these qualities in modern martial arts. A small, spring-loaded punching bag is used to develop hitting accuracy. In martial arts, an even simpler simulator is used: a crumpled sheet of A3-A4 paper, suspended on a support at the waist level. It is quite difficult to work with such a "simulator", especially at first, but with proper effort, the result will be very noticeable.
Step 4
The practice of punches with the help of a boxing bag and paws is also widely used. The paws are foam cushions with hand bindings held by your partner. Depending on the task at hand, various combinations of strikes are practiced on the paws.
Step 5
You should build up your punching speed at the beginning of your workout, while your muscles have not yet accumulated fatigue. Work begins with a series of strikes at a high pace, then moves on to working out the movement with weights. For punches with hands, ordinary sports dumbbells weighing from 1.5 to 2.5 kg are used as weights. For the legs, special weights are used in the form of technical fabric bracelets filled with sand. Weights are attached to the ankles with ties or Velcro fasteners. The workout is structured in the same way - several series of beats at the highest possible pace with short pauses between them.
Step 6
The power of the blow mainly depends on two factors: the ability to invest in it the movement of the whole body, and not just the attacking limb, and the general level of physical fitness, that is, the general condition of the muscles. It is important to remember that when practicing striking technique, general physical training cannot be ignored. Exercises for general endurance and strength of the body must be present at every lesson.
