The question "How to make a blow strong?" worries not only athletes involved in martial arts, but also ordinary guys from the street. There is a difference between a hard punch and a knockout punch. To knock out a person, it is enough to hit a vulnerable spot, for example, in the chin. The technique of such a blow is achieved with special exercises. And you can even develop a strong blow by doing your own homework.
It is necessary
- - barbell;
- - bar from the bar;
- - car tire;
- - metal sledgehammer;
- - heavy medicine ball;
- - plastic cord;
- - pieces of plastic tube.
Instructions
Step 1
Pick up a metal sledgehammer. Hit a car tire with a sledgehammer. Try to hit from different sides: from behind the head, to the right or to the left. The tire can be dug into the ground or suspended from a stable support.
Step 2
Don't miss the opportunity to chop wood. Chopping wood uses the same muscles as blows with a sledgehammer, helps to develop the power of the blow and to work out the correct technique of setting and moving the legs.
Step 3
You will also need a car tire to practice leg strength. Do not forget that a strong blow is delivered due to the movement of the whole body. Place the tire on the floor and jump on it, changing the position of your legs and moving in different directions.
Step 4
Stand up straight with a barbell bar or weighted fitness stick in your hands. Hold the bar with both hands and push it firmly away from you. Movements should be sharp, explosive. You can combine the work of your hands with jumping from foot to foot, as if you were jumping rope.
Step 5
Take the plastic cord. Put pieces of plastic pipe on it from both ends and fix them with screws. You will get an analogue of a Thai rope. Jumping with a Thai rope perfectly develops the muscles of the forearms, which is a prerequisite for the development of a stroke.
Step 6
Stand straight a short distance from your partner. Throw a heavy medicine ball from your chest to your partner's chest or abdomen. His task is to catch the ball and return it to you. Try throwing a medicine ball against a wall when your partner is away. Get the medball to bounce into your hands at a distance of two to three meters.
Step 7
Have your partner pick up a heavy medball and hold it in his hands. Try to knock the medicine ball out of your partner's hands. Work with maximum speed and strength. Then switch roles. Anyone who does not hold the ball is pushed 30 times with his fists.
Step 8
Do push-ups on your fists to build up your forearm muscles and strengthen your interdigital muscles. This will allow you to hit hard without the risk of injury to your thumb.
Step 9
Place a barbell with 75% of your own weight on your shoulders. Perform squats to failure at a slow pace. Perform 5 sets. Increase the barbell weight in each set from 75% to 90% of your weight. Do the chest press in the same way.
