The main methods of increasing impact force. How to increase punching power. A selection of the coolest exercises The program for the development of sharpness of movement
Every person who is fond of martial arts, eventually asks himself such a question. Indeed, the force of impact plays an important role in battles and trains as a separate element.
The impact force develops due to two factors: body mass and speed. The result is mass times speed. Thus, a thin person with a low weight (if he has a high speed of impact) can hit as hard as a heavy bodybuilder. Of course, a huge role in mixing these two factors is played by correct technique strike, which involves putting a maximum of your weight into the strike.
Basic exercises
— Classic exercise considered "shadow boxing" with weights. You will need two dumbbells. Pick them up by weight so that you have enough for at least a few minutes. This exercise for developing the speed of blows was invented more than a hundred years ago. During such training, try to work in a working rhythm, working out the usual combinations of punches. If, after the exercise, you try punches without dumbbells in your hands, then you will feel the speed and ease with which your fists will fly out.
- When punching, the triceps, deltoid muscles are mainly involved, latissimus dorsi back, pectoralis major and forearm. To develop the strength of these groups, push-ups from the floor are an ideal exercise. Such workouts will pump the muscles you need, which, together with speed, will give very good results. Push-ups on fists are considered to be the most effective.
- Throws with the ball. Normal is best for you tennis ball. Stand sideways to the wall, and feet shoulder-width apart. It is necessary to make a throw with the hand farthest from the wall, try to invest maximum strength, after the rebound - catch the ball, and continue to throw. The main thing is to do it at maximum speed, without slowing down. You will make your strikes fast and agile.
- There is another option with ball throws. But the projectile used here is a little different, it's heavy big ball, which boxers use in their training. It can also be replaced with basketball. You should stand up straight with your feet shoulder-width apart. Raise the ball over your head and throw it on the floor in front of you, catch it on the rebound. This well increases the sharpness, speed and endurance of the muscles you need. This exercise can be done 15-20 times.
- Sometimes in the hall you can see people doing a rather strange exercise. They put the bar from the bar vertically and begin to push it away from themselves with their hands. But for people involved in martial arts, and especially boxing, this is one of the main exercises. These neck thrusts are great for developing your explosive power. The blow becomes sharp and powerful. You can do such pushes 20-25 times for each hand.
Then you are ready to perform exercises that will increase your hand speed!
Speed kills, everyone knows about it. Many great fighters have it: Muhammad Ali, Thomas Hearns, Ray Leonard, Mike Tyson, Roy Jones, Floyd Mayweather, Manny Pacquiao, I could go on and on.
Being able to hit your opponent with a punch before he hits his own is probably one of the biggest advantages in boxing. The split second difference can make the difference between raising your hand to win and getting yourself off the canvas. Even if you weren't born with speed, you still need it. Even if it is not part of your style, you still need to develop it. And I ask you to include these important exercises in your regular program, because everyone knows: SPEED KILLS!
I know the goal is speed, but don't rush yourself through these exercises. Most important factor in achieving maximum strength is relaxation. Relaxation is primarily a state of mind, which then becomes a material reality. Keep your mind clear and don't focus too much on one thing. Relax! Relax! Relax!
Instead of adding strength and accuracy to speed, focus on balance and coordination. A lot of beginners try to put both strength and speed together at the beginning, but this only slows them down and forces them to charge up for punches. Don't charge into your punches and don't try to focus on hitting the target. Instead, give your arms free rein, just try to keep your balance under you and your movements coordinated with the speed of your arms.
Sharp and Relaxed Breath = Sharp and Relaxed Movement
Shadow Fight (Pure Speed Training)
Shadowboxing is everything! The more time I spend in this beautiful sport of boxing, the more I realize that sometimes shadowboxing is all you need. This simple practice allows you to practice every technique without wearing out your joints or straining your body. This underrated exercise can help you develop just about everything in boxing: footwork, balance, strength, technique, and of course, in our case, SPEED!
Shadow boxing is perhaps the purest form of speed exercise. There are no bags to stop your punches, no gloves that push your hands down with their weight. You strike in the air with only the weight of your arms. Without slowing you down, this is the fastest speed you can move your arms. You can hit as fast as you can imagine your combinations. Shadowboxing can develop your speed of mind, your speed of punching, and your speed of getting your arm back in place.
Shadow Boxing Exercises:
Start moving around the ring and relax your whole body. Don't worry about fully clenching your hands. Throw punches correctly, but not in such a way that your shoulders tense up and get tired. You need your whole body to be relaxed when you shadowbox for speed!
Here are the beat numbers I use:
1 = left jab
2 = right straight / right cross
3 = left hook
4 = right hook / right overhand
5 = left uppercut
6 = right uppercut
*opposite if you are left-handed
OK, HERE THEY ARE! Follow them and combine!
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Basic jab
Double jab
built jab
Jab, Right Cross
Left Hook
Left-Right-Left-Right!
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Artful Combinations
Uppercuts
Long Combos (focus on sharp, fast breathing!)
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Work 3 rounds. Exhale with every punch and with every movement. Don't worry about doing all the combinations in the list above. Stick to your favorites and then try a new one or two each time. You should NOT be tired. If you are tired, you are too tense. Relax your shoulders even more and maybe even slow down a bit. If you're running out of air punching air, imagine what it would be like in the ring.
When you step during combos, take VERY SMALL steps. You only need to take 2-3 cm steps so your legs can move as fast as your arms. If you take big steps, your feet may still be in the air, leaving your punches without support on your feet and without power.
Don't worry about power! Some sequences with double backhands or double righthanders will feel weak. Once again, you're only working on speed, not strength. Just let your hands fly out and add some rhythm. Take a few pauses from time to time between combinations and then return to speed again.
One final note, watch Manny Pacquiao doing shadowboxing in the video below. What he does is a perfect example of speed shadow boxing. Harsh breathing, very small steps, focus on fast punches. He doesn't focus on single hits, he focuses on whole combinations. And for the 923084723rd time, RELAX!
Quick Punches On The Bag (Speed Endurance)
Fast punches are not always speed. Sometimes it's endurance. Moving a weight faster always takes more energy. So it's pretty hard to apply quick strikes or even practice fast punches if you don't have the stamina for that.
Throwing strings of fast punches can wear anyone out. At first you don't realize it, but as soon as you get tired, your slower opponent suddenly becomes faster than you. An even bigger danger from fatigue is that your punches become too slow to hit your opponent. So let's work on speed endurance so you can throw fast punches throughout the fight—not just the first round.
Exercise Beats With Intervals:
Find yourself a partner and stand with him on opposite sides of the bag. One boxer keeps the bag motionless while the second boxer strikes the bag non-stop for 15-20 seconds. Then you change. Do this until the 3 minute round is over and then take minute break. 2-3 rounds of this exercise is a great way to end your bag workouts.
Some Thoughts About This Swift Punching Drill:
- Don't waste time bothering someone to count down 15-20 seconds for you. Instead, just count in your head or out loud while you throw punches. When you're done, just stop and your teammate will instinctively know to start throwing punches.
- You can perform various variations on the bag. In the first interval, throw normal punches, aiming high (palm down, aim at a point on the bag 15-20 cm above your head). In the second interval, throw vertical punches, aiming at shoulder level on the bag. By "vertical punches" I mean punches with the palm facing away like a "fixed fist". In the third interval, throw SMALL short uppercuts to the bag at body level. Keep repeating until the end of the round.
The interval punching exercise develops the endurance of your arms and shoulders. Which is VERY important in the later rounds of a fight or sparring. It doesn't matter if your whole body doesn't get tired...
When your arms and shoulders get too tired
your punches become too slow to hit your opponent.
Sure, you can still have your power in the later rounds, but if you don't have speed, that power won't matter! So work to make sure you're building arm and shoulder endurance. In case you haven't noticed, this fast punching exercise is a boxing rendition of the Tabata exercises (in case you want to know more about the theory behind this training method).
A very important reminder, do not get too proud and try to hit the bag at this pace for all 3 minutes. Rest pauses allow your arms to regain energy to hit with maximum speed. You should always train at your true top speed (running 100% when you're exhausted is not "true top speed"). Think about it, sprinters don't train for speed by running 2 miles at a time. Instead, they run short distance sprints, take a break, and repeat (aka Interval Sprints). The pauses allow their legs to regain energy in order to run at full speed again. This way you spend more of your time training at full speed instead of the half speed that happens when overly selfish beginners work 30 minutes non-stop!
Another point about not skipping breaks is that your workout can be better when you constantly have to stop and start again. Striking non-stop is easy when you're already on the move. But stop and start again, as in real fight, it's much harder when you have to keep running your rhythm. So please don't skip breaks. 15-20 seconds for each, then change!
Forced Speed Workout (Pneumatic Bag and Bag Stretch)
The airbag and stretching bag are excellent equipment for developing speed. In addition to improving accuracy, timing, reflexes and coordination, they are also very good for “forced hand speed” exercises. Hitting fast is pretty easy if you only hit when you feel like it. Unfortunately, this is never the case in real combat. In real fights, you always HAVE to hit even when you don't want to. Since you're throwing these punches, more in a panic reaction than as an act of your own intent, these "forced punches" wear you out faster. So let's get back to the pneumopear and stretching pear, they force you to hit even when you don't want to. No matter how tired you are, you MUST hit the bag.
The pneumobag and stretching bag also have their own exceptional qualities. The pneumobag develops endurance of hands and endurance of shoulders. The punching bag helps improve accuracy and timing. This projectile forces you to constantly react quickly and think quickly. Learning how to work the stretch bag is an art in itself. I'll save this long explanation for another day. For now, just know that these projectiles will improve your hand speed. Spend 2-3 rounds on a pneumopear and stretching pear.
Resistance Training for Speed Muscle Development
Pushups (Explosive Speed)
Push-ups, when done with a speed-focused technique, can help you add speed to your punches. Since everyone's hands are different, you need to find the ideal position for where to place your hands and how low to stoop. Focus on speed, not strength. You need to finish this set FAST!
TRICEPS PUSH-UPS
- Because of my long arms and thin skeleton, I prefer to do push-ups, in which I go down only a third. This means that I only work the triceps in this “stretched” phase of the pushup. I do about 10 short sets with only 10-15 reps each. Once again, I only work at the top of the push-up to maximize fast speed and try to explode with every push-up. Focus on going down quickly and up quickly (most people go down slowly, get up quickly). When you pause, pause at the top of the push-up, not at the bottom.
PUSH-UPS WITH MEDICAL BALL
- Lower yourself into a push-up position, but place one hand on the medicine ball. As soon as you do the push-up, quickly move your body to the other side of the ball, resting on the ball with your other hand. Do push-ups as fast as you can. 3 sets of 15 reps. Another variation you can do is take 2 medicine balls and place them wider than shoulder width apart. Keep one hand on the ball and the other hand on the floor between the balls. As soon as you do a push-up, you move your body to the side, so both hands are constantly moving to the side and to the center. (If you need a more detailed explanation of this exercise, leave a comment). Once again, 3 sets of 15 reps.
PUSH-UP WITH COTTON
- Another type of pleometric style push-up that I like is the clap push-up. You can do 3 sets of 10-15 clapping push-ups. What is important is to spend a minimum of time in the bottom push-up position. You don't have to fly high, but just make sure you don't spend too much time with your arms bent in the bottom phase of the pushup.
Resistance Training for Speed
Harnesses
You can also develop fast punching speed with harnesses and isometric training. The harnesses apply a constant force when you strike. This constant resistance allows you to develop speed and explosive power throughout the movement. Regular weight training can't do this because the weight is only heavy in the beginning. Once you push out the weight, your momentum makes it easier to work as you extend your arm. Swimming can be a very good aid to constant resistance training because the water is constantly working against you.
Isometric Workout
Isometric training is a type of training in which you apply force, but your body does not move at all. But how can you apply force without moving?! You can do isometric arm training by walking up to a wall and getting into a punching position where you could theoretically punch the wall. Now push off the wall for 10-15 seconds, 3 sets at a time. You can stand up at different angles that simulate different strikes and aim at various muscles(chest, shoulders, triceps).
The theory behind isometric speed training is that you train your arms as if they were rubber bands. You're training your arm muscles to store energy so that once the hold is over...CLICK - your arm pops out like a charged rubber band.
Muscle Return
Hand-back speed is something that MANY boxers miss out on in speed training. Everyone loves to work on percussion muscles like the chest and triceps, but rarely does anyone work on return muscles like the back, lats, and back muscles shoulders. What many boxers don't realize is that the return phase is half the movement of a punch, so being able to bring your arms back faster allows you to punch again much faster!
I have also noticed that many beginners in training do nothing but work on the bag. The bag is a solid object, meaning if you hit the bag it will always bounce your arm back, which doesn't train your recovery muscles. Sure, you can easily hit the bag for 10 rounds, but what happens when you spar? After you miss just a few punches in the ring, your arms will be completely tired and you won't know why. It's because you're not used to missing and you're not used to hitting the air and your return muscles (back, rear end shoulders and lats) are not developed in order to return your arm back quickly enough.
The best exercises to strengthen the muscles of the return arm:
A fight with a shadow
- You're constantly throwing punches in the air doing shadowboxing, which forces you to use your muscles to bring your arms back. Try shadowboxing at 100% speed with gloves on and you'll realize how weak your return muscles are. You don't need to add weight or do anything else. Even regular shadowboxing will help you balance your back body muscles with your front body muscles.
Pull-ups
- Pull-ups are a great exercise for your back and lats. Do 3 sets of 6, 8 or 12 reps. Whatever you can do, just do it. Now your upper body will no longer look so hunched over.
Stretching exercises
- I'm too lazy to list all the names of the exercises. Any exercise that mimics the movement of throwing out the arm should do. I have TRX Suspension bands in the gym and they are great for this, but lowering the rope or stretching the stretch ropes will also work.
Stretching
Loose, relaxed muscles have the potential to move faster. Don't fight with painful sensations in your shoulders or body. Make sure you spend good stretches and spend considerable time warming up your muscles. Even on non-training days, try to stretch. Many of the fastest fighters I've met have often turned out to be the most flexible people I know. (I wrote an article about .) FYI, you should stretch for MINIMUM 30-45 minutes before each workout and then another 10-20 minutes at the end of each workout. Professional boxers, and possibly elite athletes, usually do this at double the size.
Final Thoughts on Hand Speed Exercises
Speed starts from the head and ONLY THEN in the body…
If you can't think fast, you'll never be able to move fast.
…be that as it may, your body cannot box on autopilot. Relax your mind, concentrate and stay focused, but be aware of everything that is happening around you. Don't focus on every single hit. Try to focus on the whole combination or the whole bunch. Each combination of punches has its own purpose, whether it be to approach short distance, or land a hook to the body, or just to get an opponent on the defensive to create space for you to escape.
Oh, and one more thing. Don't try to do every exercise above on the same day and every workout day. Use multiple variations and focus on one thing a day rather than everything every day.
Hello, dear readers of the site. Our conversation today will certainly be interesting and useful for men and women, since, in addition to the sports component, it touches on such an important aspect as effective self-defense. Pumped up, of course, look impressive. However, sometimes it is not impressive enough to avoid or resolve a conflict, acute situation. Agree that from this point of view, training punches will be the trump card in the sleeve that will help resolve the issue in your favor.
From a sports point of view, exercises aimed at developing the strength of impact, as you will see later, are strengthening, training endurance, reaction and much more. Interested? I'm sure yes. Then change into training clothes and please follow me.
You can do most of the exercises on your own, and if you have dumbbells and a punching bag, then we can do it at home. Therefore, I suggest not to sit for a long time and go straight to training.
How to achieve surprise
Let's start our lesson by making your blow as unexpected as possible. Try from a relaxed standing position, on a sound signal, sharply gather and strike. How is the reaction? Lame? Then work on it in this way, trying to minimize the gap from the signal to the completion of the strike. Do a similar workout, replacing the beep with touch. Ask family members to help with this. The goal is the same - to reduce the gap to a minimum. Naturally, this is how sharpness is developed.
Another great speed exercise is hitting the newspaper. Ask someone to hold or simply attach a sheet of newspaper to the clothesline with clothespins and try to hit it as sharply as possible. If at some point you managed to break through the sheet with your fist, you are a master of sharpness and speed.
I advise you to do this kind of training with two or more, as there are exercises that will require the help of a partner. Comrade nearby? Well then remember boxing. Even if you didn’t do it, you must have seen such exercises on TV or in films.
If the mood is serious, then get boxing paws. Let your partner, putting them on, change the position of the hands all the time: higher, lower, further, closer. The main thing is not to exceed the impact distance. In turn, try to beat as quickly as possible, sharply, so that the partner does not have time to take the paw away.
Also try to strike the body, while the partner unexpectedly for you will bounce sharply. You need to have time to orient yourself and hit until the partner jumps out of the area in which you can reach him. Agree that this is a great speed workout?
How to get punching power
To achieve a knockout effect, in addition to speed, it is also necessary to train the force of impact. This is where push-ups come to the rescue. Push-ups on fists, on fingers, with claps. Starting position - hands are shoulder-width apart, slightly wider. When lowering, try not to spread your elbows, but to lead them along the body. It is necessary to push up sharply, quickly.
When working with a pear, try to punch it. Hit not on it, but inside it. Another good exercise- is to swing the bag and beat oncoming blows. When doing any exercise with a punching bag, take care of your wrist.
Incredibly useful both for a strong punch and for the endurance of the whole organism. Start with a weight of 1-1.5 kg. Take the dumbbells, stretch your arms out in front of you and start swinging quickly: up, down, left, right. Do 3 sets of 3 minutes, allocating 30 seconds for each direction of the swings. Such training not only strengthens the shoulders, making them as hardy as possible, but also raises the pain threshold. How? And you do these 3 by 3 - you will understand.
You can also shadowbox. Also, with dumbbells in your hands, perform various combinations on an imaginary opponent. The longer the training is, the stronger, more powerful the blows will be, the higher the speed without weights, the more enduring and rhythmic you will work.
How to harden your hands
By the way, a very good question. Indeed, hard, hardened outer parts of the hands are important for knockout. Here again, push-ups come to the rescue. We've already done push-ups. Now try to perform the same exercise on the phalanges, on the knuckles. I'm sure it will hurt at first. Therefore, start such classes, for example, on a towel.
Over time, the surface on which you do push-ups should become as hard as possible, and the pain should completely disappear. Such training will also protect you from unnecessary, unnecessary hand injuries, and this, you see, is important.
Feeling the power behind you, the ability to hit the enemy with one sharp movement of the hand, of course, greatly adds confidence. However, try to apply these skills exclusively in sports, and resolve conflicts as much as possible in each individual situation in a peaceful way. Believe me, you will not be less respected from this.
Strengthen your health, train your body, remember to warm up, oh correct breathing. I do not say goodbye, because tomorrow we will meet again at the same place. See you.
To train swipe, you need to know by what principle such power appears. There are several ways to develop the ability, in order to achieve this, one should train correctly and regularly. The power of impact is influenced by the development of correct technique.
What determines the force of impact?
Some technical nuances that affect the formation of a strong blow:
- body weight;
- speed;
- hand trajectory and technique.
In order to form such opportunities in yourself, it is recommended to contact the trainer and find out at what moment you need to relax your fist, and at what moment you should clench. He will explain the correct position of the legs and the trajectory of the movement of the arms and legs. Kick and kick stance:
- if punched right hand, then the right heel should rise slightly at this moment, and left foot does not move;
- legs are placed shoulder-width apart, even a little wider;
- in the direction of movement of the hand, the foot of the right leg turns slightly.
- An opponent can easily determine if at the very beginning you take your hand back and start hitting.
- When a blow is struck, the weight of the body is shifted forward and the knees are bent.
- A great effect during the strike is created by the movement of the body.
- During the movement of the fist, the hips turn towards the opponent.
- Before the very beginning of the blow, a breath is taken.
- The tighter the fist is clenched, the more power is imparted in the blow.
- You should quickly move your torso towards the opponent when throwing your fist.
Tactics work successfully if all techniques are performed simultaneously.
The fist must be compressed as hard as possible upon impact.. The most important component is lifelong training, only after a long time is power achieved.
Formation of explosive energy, speed and strength
If a person is right-handed, then you should not concentrate on training, only the right hand, both hands should be involved in the work.
How to increase hitting speed
To form the strength and speed of impact, one should develop upper part bodies are the shoulders, triceps and back muscles. Required exercises:
Ball kicking technique
To develop strength and speed, boxers often use training with the ball:
This workout is not intended for apartment conditions, so you need to find a more suitable area for your purposes.
Jump while crouching
Correct stance: hands lie on the sides, the body is even, and the legs are shoulder-width apart. Squat down until your knees are in line with your hips. Next, a strong jump is made up with raised hands. A minimum of 20 repetitions is performed and with a gradual increase in weight with dumbbells in hand.
Striking exercises at home
Effective ways to develop impact force. Training is done regularly. It is necessary to distribute for a month, some sign at intervals of 4 days, while others more often, so that there is no accumulation a large number exercise in one day. Recommended exercises:
This list of workouts will help build endurance, speed and punching power. Tendons and muscles will become stronger. If you follow the regime, the result will begin to appear after 3 months.
Important! Powerful punching power is needed in different situations, but it should be used in self-defense. Don't forget your consequences.
Hitting Precision Technique
Nothing will happen to the opponent, even if strength is developed and hitting protected places. Need to seek out weak spots. A knockout consists in a strong load on the cerebellum when a blow is struck to the head - this is from an anatomical point of view. This organ sends a signal to the Central nervous system and turns off the whole body. This can happen if you hit the:
- back of the head;
- jaw;
- temple.
To immobilize the enemy, there are other painful points in the body. If you accurately hit the target, the opponent will be demoralized and incapacitated. Where to hit:
The pain threshold for a knockout is different for everyone, but if you apply a force of 150 kg, then almost any opponent can temporarily lose consciousness. This may help if, if beat sharply and suddenly. The jaw has 15 kg of impact power. in a normal box weak points are considered:
- liver;
- lower jaw;
- region of the heart;
- side of the neck with the location of the main artery.
Except correct execution training, you need a diet. Over time you can succeed and protect yourself from the sudden attacks of street aggressors. But this will not happen in weeks, at least 6 months should pass from the moment you start exercising. In the future, you can come up with your own exercises, which may become more effective.
Good day, Fighters! The next article of our project will give an answer to a question that sounds something like: “How to increase the speed of impact”? That is, we will try to describe the appropriate training, the exercises of which allow us to solve this issue very, very effectively.
The exercises below are typical of secret clan combat systems and are practically unknown in our time. The reason that "old exercises instead of new ones" are described here is that they are much more effective than modern ones. As a result, the fighter will be able to raise his speed capabilities to a very high level.
At one time, having an interest in modern methods of increasing the speed of strokes, I looked at a sufficient number of sites and blogs. What immediately caught my eye was the uniformity, limitedness and uninventiveness of the exercises wandering from site to site. But what was really in abundance was various medical terms, formulas and other crap, not one iota helping a person get closer to the desired goal, that is, really helping the fighter to increase the speed of his blows.
From my point of view, a person is loaded with an abundance of “leftist words” solely for the reason that they cannot offer anything specific in return. This is especially noticeable in books on the Kadochnikov System: you open a section devoted, for example, to the question psychological preparation and you literally start to “sink”: terms, some theories, formulas, and so on and so forth… How many times I tried to “pull” through all this, but my brain just “blurred” and began to fall wildly into sleep.
If this continues in the future, then such a method of presenting material will finally discredit the system, since the “degree of trust” in the UK has long been “rushing down with a swift jack”.
1. Why is she, speed?In short, "The higher the speed, the more technical actions will be carried out per unit of time, the less chance the enemy has." Increased strike speed, accuracy and endurance, multiplied by compliance, will give a completely new quality to absolutely any attack, since the enemy will not have time to react at all. In essence, these four components are almost a universal formula for self-defense without weapons!
Equal really simply will not be! After all, having learned high-speed work while observing the principle of “free touch distance”, you can easily block, dodge or avoid any attacks that are applied from a greater distance. After all, the enemy will need to make in your direction, albeit at least a small, but substep. The combat path lengthens, respectively, the effectiveness of the attack falls: both in terms of speed and surprise.
2. Training.Seven highly effective exercises will be described below. Over the first four, you can sweat alone, at least until you lose your pulse. The fifth, sixth and seventh are developed exclusively with a partner. I know that for many, finding an intelligent partner is a very difficult task, but the issue must be resolved in a positive way, because only in this case, progress will go by leaps and bounds.
But in the beginning, before the exercises, descriptions of the location of the zones will be given, the massage of which, although the speed of strokes does not increase, prepares the muscles and ligaments for this kind of work, significantly reducing the risk of injury.
Adaptation of muscles and ligaments to speed with a special massage.Before I start talking about increasing the speed of any strikes, I will describe pre-massage, which you need to practice in the first few months of training before you master the speed movement skill “as such”.
Its task is to prepare the muscles and ligaments for the upcoming high-speed loads. And you need to practice it every day quite often: up to ten times. Of course, each such micro-workout is not very long: so ... for a minute or two. The main thing, "Schaub was", as they say, but always with an internal focus on the essence of the exercise. Such concentration in the future will significantly increase the effectiveness of massage actions, since an appropriate mood is being developed.
1. Study of the zone of the sixth-seventh cervical vertebrae.
Finding this zone is very simple: if you tilt your head forward, then the most protruding vertebra will appear on the neck. Here below it, at a distance of about the width of a palm, a stimulating study is being carried out, which perfectly prepares the tendons and muscles of the body for future speed and strength work. The massage is performed by rather hard rubbing movements of the palm interspersed with small tapping with the fist, however, carried out within the comfort.
2. Working out the area under the navel.
The impact is carried out with fingers slightly bent and folded so that their tips form, as it were, one line: that is, they do not protrude relative to each other. These peculiar platforms, formed by the fingertips, are used for toning by providing a small vibrating effect on the zones and points below the navel immediately behind its roller and at a distance of up to three cun on both sides of the body. When you do these pressures, feel a certain muscular belt encircling the body.
3. Working out the zones of the legs.
The areas starting immediately behind the knee joints should be worked out: above and below them. The movements must be powerful enough and produced by the corresponding forms of the fist, simultaneously from two sides in antiphase.
In the same way, there is a study of zones located four fingers wide from the lower protruding bones of the ankle, outside and inside.
4. Working out the zones of the hands.
First of all, here we should mention such a method of increasing the speed of impacts as the transverse strapping of the palms. The palms are tied in the middle and periodically clenching them into fists, the person achieves stimulation of the zone, which is located on the side of the edge of the palm in the recess when the little finger is bent.
Massage actions of the wrist joints are also carried out, interspersed with their strong compressions: as a result, the bones should, as it were, come out of the articular bags a little.
5. Working out the zones of the elbows.
The study of painful zones located above the elbow areas from the outside and from the inside, approximately as it was done when massaging the knee areas, as already mentioned above. These zones are found with the forearm bent at ninety degrees, with the palm facing up. Grab the other hand elbow joint a little higher and look for two rather painful zones with their subsequent study.
1. Exercise "Speed load on all muscle groups."This is the first exercise in the series "how to increase the speed of impact." Its essence is to “increasingly” make any movements that you can think of. You learn to move at speed "in general", and not just along some particular trajectory. In this case, breathing is as follows: you first forcefully breathe until a slight feeling of oversaturation of the body's air arises, and then with a gradually increasing speed, you begin to move - with the same breathing rhythm.
There are no restrictions on movement, but you should remember about the tendon-muscular apparatus. Remember in the same way as the high probability of breaking your heart. Therefore, the exercise should not be forced: in order for it to be considered completed, you must be able to move at the highest possible speed for about fifty minutes, and this often takes several years.
How is speed work usually done in different sections? A person first studies some kind of combat movement, and then begins to hone it” for speed. But the main “jamb” of this method is that it develops a certain trajectory, but what is “on the sides” remains untouched.
You can't really increase the speed of punches by practicing only some individual actions. It is necessary to work with all the movements that can make human body, in addition, it is still unknown what kind of movement in combat may be required.
In the described exercise, almost all muscle groups of the body are worked out, which, by the way, is very important in the “street” situation, where there is no conditioning, but very often “accidents” to which you are looking for the corresponding “key”.
Five undeniable advantages of exercise:
Formed specific endurance for combat. It will be enough to learn how to move at a speed of at least five minutes and there will be no competitors in the fight. No running can replace this type of training.
The speed itself will be several times higher than that of the enemy. You will be faster than boxers and this is not an exaggeration!
The exercise removes the well-known feeling of “hitting hard”: the limb seems to be filled with cement and does not obey a strong-willed order.
You can start building speed right now, and not wait until you learn some kind of blow. After all, speed is developed on the basis of already existing natural human movements.
People who are far from martial arts can train for speed in this way. Just do not rush: health comes first!
2. Exercise "Movement, as in water."This exercise also perfectly increases the speed: and not only strikes, but also movements in general. This type training has already been described in detail in, as well as in the "Lessons". Only in the article it was presented as an intuitive qigong complex for beginners, but this should not be embarrassing, since many exercises are multi-meaningful and give the necessary effect, depending on what the performer is focused on. He will listen to his own feelings at the time of the training - sensitivity, perception, energy will develop. He will begin to concentrate on the work of the muscles, various aspects of the work of the tendon-muscular apparatus and other tricks - and now he is already working on the movements themselves, developing their smoothness, continuity, the ability to switch from one movement to another.
By grinding this exercise for quite a long time, you can work out absolutely all body movements with high quality and, most unexpectedly, significantly increase their speed.
However, the surprise here is only at first glance. After all, when you work out the movements, you polish their trajectory. The trajectory is a set of micromovements, or rather, their absence, since the main movement has not yet been set. When you train, you work out these very micro-movements, as a result of which the movement goes in a knurled way, which means that its speed increases.
It is very easy to check the movement for micromovements. To do this, it is enough to make any movement at a very slow speed. If you notice that when making a movement, it moves as if with small jerks, swaying from side to side and other, not entirely incomprehensible "effects", then this means only one thing: the movement is "raw" and the body does not obey the brain, constantly trying to "turn to the side". Hence, it still needs to be worked out, including at a slow speed.
3. Exercise "catch a fly."Just don’t laugh) It’s funny, of course, they are chasing insects, but if this activity will increase the speed of blows, then why not? In addition, having mastered the exercise, you can easily intercept anything you want: a falling leaf of a tree, some piece of paper, as well as enemy attacks. In addition, many technical nuances are realized, for example, the need to “hunt” in a lowered position, otherwise there will be no margin in motion.
When you learn how to catch an insect, then the exercise can be significantly complicated by setting yourself the task of hunting with one or another combination of fingers. This type of training is just great. fine motor skills fingers, forcing the necessary muscle fibers to work, which is very important for activating the cerebral cortex.
4. Exercise "Hurry up to intercept."Training worthy of Bruce Lee! The essence of the exercise is to hold the object, let it go, carry out an attacking lunge and have time to intercept the falling object before it falls to the ground! An attacking lunge is carried out by the hand that holds the object.
This exercise can be mastered, as it were, in stages, starting with holding a light object, because it is much easier to intercept it on the reverse movement: in fact, a brick will fall faster than a fountain pen ... And a fountain pen is faster than a piece of paper ... And a piece of paper is faster than a feather ... Starting with a feather and by slowly increasing the weight of the object being held, one can increase the speed of one's own attacks for many years, for the reason that the requirements are getting tougher all the time.
This type of exercise is good because it is impossible to “slack off” or work “in a slipshod”: the object either managed to intercept and it did not fall, or it did not have time and it crashed to the surface.
5. Exercise "strike on blinking".An excellent exercise that contributes to the formation of literally super speed. Its meaning is to have time to touch the partner at the moment when he blinked. The partner blinked - you touched him. It is necessary to learn how to fit into that short period of time while the partner's eyes are closed.
It seems to be a game, but the combat meaning is obvious: when a person blinks, he does not see at that moment, respectively: after all, his eyes are closed. It is at this short time that a blow is struck, for example, a secant movement of the fingers over the eyes. Or a blow to the throat. The benefits of exercise are undeniable. After all, you are trying to ensure that your blow will be invisible to the enemy. And in fact: how can you notice it if the eyes are closed for a brief moment of blinking? And in order to fit in with the strike, you just need to fantastically increase your speed capabilities. Another plus of the exercise is that a person blinks almost unconsciously and, let's say, chaotically, which will bring an element of naturalness into your workouts.
At the same time, the skill of conducting an attack on blinking will also be developed: a person blinked - at that time you managed to strike. Of course, in order not to bring down everyone and everyone, an appropriate setting is needed, where is peaceful life, and where is the combat situation.
6. Exercise "Hurry up to defend yourself."As I said, if the principle of “free touch distance” is observed, the person on whom the attack is being carried out will not be able to defend himself “in principle”. This is the effect we will use to increase the speed of our attacks quite significantly.
True, there is a small nuance here. When you build up defense from this distance, then the partner who conducts hits-touches needs to stand at a distance slightly greater than his “reaching” distance. Ideally, he should stand at such a distance that you have time to defend against about half of his attacks, carried out at full speed. After all, if a partner works from a “reaching” distance, then you will not have time to defend yourself from a single blow, and then what is the point in the exercise? What's the point if you miss "attack-touch" over and over again, batting your eyes each time and terribly foul language?
Of the main points, the following should be noted. You will only have time to defend against attacks if you abandon the standard arsenal of defenses and start acting with the movements that your body will give birth to trying to avoid pain. Pain is the second moment and it is necessary, otherwise the body will not activate its protective potential, inherent in it by nature. And remember that you don’t have to hit with all the dope - spontaneous defense can be activated with just burning slaps on the skin.
7. Exercise "Hurry up to pick up."Another interesting exercise from the cycle “how to increase the speed of impact” and, unlike those described above, it is quite often mentioned in sources devoted to martial arts and hand-to-hand combat. Your task will be to have time to pick up something from the partner’s palm before he clenched it into a fist. Accordingly, the palm does not have to be at the same level all the time (usually, this is the level of the belt), but it can also be at the level of the head, shoulders, etc.
3. Results of speed training.This the magnificent seven exercises, will allow the interested person to increase the speed of his own blows, to raise his speed level to a level that many will perceive as incredible. Moreover, the more you progress in the art of increasing speed, the more interesting discoveries will be made. For example, while leading a duel, you will simply be amazed at how much the movements of the enemy resemble the movements of a sleepy fly. But to achieve this effect, training and training are needed. And then it will be impossible to relax, because there is no speed limit.
In addition, knowledgeable people say that over time, when speed capabilities exceed a certain bar, a person will begin to perceive the world around him in a slightly different way. Like it or not, let's wait and see, but the fact that working at speed already expands the range of perception of the surrounding world is a fact. There was a time when I did not train and, accordingly, my speed dropped sharply. So, the impression "in life" was such that I was chained, literally "a man in a case." Of course, people simply don’t notice this, because they live with this feeling all their lives, but for me, as someone familiar with other states, this “psychophysical tightness didn’t work at all.”
4. "Trigger for speed."Finally, the time has come to touch on one nuance regarding the increase in the speed of strikes. Skill, when the body is trained for speed and knows how to move quickly, is not enough. It is also necessary to develop a “trigger” for the speed itself.
What it is? Let me explain with an example of a car. Everyone is aware that in addition to such a characteristic as the maximum possible speed, the car has another indicator. This is the time it takes the car to pick up this very speed declared by the manufacturer.
As if there was already an article on this topic. The same is true for a person. In addition to the speed itself, a person needs to learn how to “gain it” as quickly as possible. That is, you need to learn how to quickly switch to combat speed from a "cold" state.
How can you learn this trick? One possible solution is controlled emotion. As an example, here we can cite the sparring of boxers. So, if one of them misses a small blow to his own pug, then he, accordingly, has a certain emotional outburst, due to which the necessary activating substances are released into the blood. This leads to the fact that he will reach the required speed faster than his opponent, who has not yet “cut off”.
In a real battle, it is highly discouraged to miss the enemy's blows, and therefore, it is necessary to learn other ways. One of these ways is the ability to swing the "emotional pendulum". In everyday life, the skill of emotional buildup is even more valuable than in combat, since a fight is quite rare. And in life, the skill can be used in many cases, for example, to quickly wake up or relieve drowsiness.
It makes no sense to go into the details of such a buildup for two reasons, since: a) To begin with, it would be good to understand the above information. b) Some of the nuances of such work were already painted in the twelfth week.
5. Articles small summary:
1. The above list of seven exercises, taken from the arsenal of ancient clan combat systems, plus a small massage complex, borrowed from there, will allow the hand-to-hand fanatic to raise his speed characteristics to a level inaccessible to others.
2. The ability to fit with an attack within the speed limits of the enemy’s blinking will allow you to carry out attacks with wild speed. Trained combat endurance allows you to maintain a high-speed pace for a very long time. Together, and taking into account the principle of "free touch distance", the fighter's personal motor area will expand significantly, which will lead to the ability to carry out attacks to kill from a slightly greater distance with the same effect: as a result, it will not be possible to defend against them!
3. An unexpected bonus will be such an effect when any movements of the enemy will be perceived as if they were turtles.
4. But all this is subject to real training. And real high-speed training is accompanied by microtraumas and stretching of muscles and tendons (the above massage will help here), as well as liters of sweat, which is also unpleasant. In addition, there is a phenomenon of a mental nature: a person treats high-speed exercises as very hard work. That is, “speed” simply does not like it, it is unpleasant for him. From my point of view, this is the subconscious protection of the body for the upcoming exit from the “comfort zone”.
