Push-ups to increase strength. How to make a strong blow and bring down everyone. Punching in boxing

If you do not carry self-defense equipment with you, such as knives, pistols, stun guns, gas sprays, expandable batons, etc., then your hands become your main weapon. That is why many people are interested in the question of how to increase the power of punching.

The main purpose of this article is precisely to give the most complete answer to this question. Below are the techniques that will help make your punch more powerful.

So, what is impact force and what does it depend on? As you know from the course of physics, force is mass multiplied by acceleration. From here it follows that in order to increase the power of the blow, both the speed with which you perform the blow is important, and muscle mass hands and body as a whole. Therefore, you will have to train both.

Weight training is great for strength training. But, since far from all the muscles of the body are involved in the punch, the training will also be focused only on the target muscles. Namely, on the muscles of the chest, on the triceps and on deltoid muscles(shoulder muscles).

To train the strength of the chest muscles:

1. . Great for endurance and strength training pectoral muscles.
2. . Also aimed at training the pectoral muscles. They are a good alternative.
3. . Unlike previous exercises, the bench press helps to quickly gain both strength and mass of the pectoral muscles.

To train triceps strength:

1. . It gives an effect similar to push-ups on wide bars, only in this embodiment, the main load falls on the triceps.
2. . Basic exercise, which perfectly increases the mass of the triceps and their strength.

To train the strength of the deltoid muscles:

1. and . Because the shoulder joint plays a very important role when performing a strike, especially a side kick, then developed shoulders are of key importance.

In order to develop the speed of impact, there are two not tricky but very effective exercises:

Inflicting a series of blows in a jump. The essence of the exercise is as follows: You jump as high as possible and while you are in the air, perform a series of direct strikes at the fastest pace.
Strikes with dumbbells in hand. Take dumbbells weighing 0.5-1.5 kg in your hands and perform blows with them as quickly as possible. It can be straight punches, bottom kicks or side kicks. The main thing to choose correct weight dumbbells, if the blows with them are too slow, then take less weight.

To increase the power of punching, you also need to use two more tricks

Firstly, when you punch, you need to use the body, that is, step forward if the strike is performed with the front hand or rotate the pelvis in sync with the strike with the back hand. (the concept of "front and back" hands means that if you, for example, are right-handed, then in the rack, you left hand will be slightly forward (front), and the right will be closer to the head (rear))

Secondly, you should actively train the mass of the muscles of the forearm. They are at the closest distance from the shock part (fist), so their weight will be most noticeable.

Conclusion

So, today you learned how to increase the power of punching and got acquainted with the exercises that will help you achieve this. Also, I would like to emphasize that the impact force depends both on its speed and on the mass of the arm and the whole body, and not only on one or another indicator. Remember this!

Very good video dedicated to this topic:

It will be very good if you share your opinion on this matter by leaving it in the comments to the article and discussing it with other participants.

In boxing, fights are most often won by technique and intelligence rather than brute strength and power. However, some boxers are so physically strong that it doesn't matter what plan their opponent chooses to fight. In the end, power plays a decisive role.

With the kind of strength that some boxers have, the gap between technically sound science and good old-fashioned scuffle is closing in the ring. We have seen this many times. The killing power of a blow is an amazing thing. It provides incredibly exciting fights, where the spirit of knockout is literally in the air. Ordinary fans come to boxing to see thunder and lightning, not technical finesse.

However, not everyone has such a punch. Some boxers simply don't have this unique attribute. Although knockout power is largely a physical gift, it cannot be said that punching power cannot be trained in any way, at least a little.

Want to turn your arms into heavy artillery? Here are some exercises to help you with this.

1. Medicine ball throw

The medicine ball has long been used in boxing to increase punching power, and there are at least two ways to throw it.

First. You can lie on your back and take a very heavy medicine ball. Taking the ball in both hands, try to throw it as high as possible, pushing it away from the chest. Catch the ball with both hands and repeat.

Second. Take a medium weight ball and take fighting stance. With one hand, take the ball in the palm of your hand and push it forward as hard as you can. You can throw the ball against the wall or have a partner throw it back to you. Throw as if you were throwing a punch.

Both methods train the explosive power of your arms. It is important to throw a medicine ball with the largest explosion. Do these exercises regularly and you will surely notice an increase in punching power in the near future.

2. Plyometric push-ups

Plyometric training, also known as "jumping training", is an exercise in which the muscles exert maximum effort in short bursts. The goal is not only to increase power, but also speed.

Plyometric push-ups are one of the most underrated exercises that help increase your punching power. Start by getting into a standard push-up position. Lower yourself down as usual, but as you extend your arms, explode so that your arms are off the floor. This exercise trains the strength of the arms, shoulders and chest - all those parts of the body that are responsible for swipe.

You can also vary the exercise a bit by clapping your hands in the air or clapping your chest. Be sure to keep your torso and legs straight. If you still lack strength, then you can perform such push-ups, touching the floor with your knees.

This does wonders for your explosiveness, which is then displayed in the ring.

3. Work on a heavy bag

One of the most important tools in the gym for increasing punching power is the heavy bag. With this projectile, you can practice landing your most powerful blows on an inanimate target.

Work approximately according to the following schedule: 3 minutes of work, 1 minute of rest. Divide the work into cycles of 10-15 seconds. For 10-15 seconds, try to hit as hard as possible, hitting the bag with a series of crosses, hooks and uppercuts. Then 10-15 seconds active rest which includes light jabs and footwork.

Make sure you pay close attention to technique, as proper technique will ensure you hit with optimum power.

The legendary boxer who spent a lot of time working on a heavy bag was Roberto Duran, known by the nickname "Stone Fists".

4. Shadowboxing

Believe it or not, shadow boxing is one of the the best exercises to train your punching power as this ensures that you are focused on technique and correct execution of punches, completely forgetting about punching power.

One of the main pitfalls in boxing training is that boxers tend to blindly focus on increasing punching power rather than learning the technique behind it. Shadow boxing helps train correct technique, which in turn helps to train the force of impact.

Do a shadow fight important part your workout. Ideally, you should dedicate 3-5 rounds to this each time. Stand in front of a mirror and shadowbox, paying close attention to technique and how you throw punches. It will be best if a coach or a friend checks on you and makes adjustments if necessary.

As you become more technically savvy, your punching power also increases. In addition, shadow boxing develops defense, head movement and footwork.

To train a strong blow, 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 normal

Hello dear men. Finally, it's time for our next workout. During our close communication, which parts of the body, muscle groups were not trained: arms, legs, chest, shoulders, back - in general, the whole body. You and I gained weight and were engaged in fat burning, were on diets and much, much more. But every self-respecting man is simply obliged to have an iron blow. Do you agree? And for this, training the impact force is the best fit.

You must remember that you and I have already performed exercises for training technique. Well, there will be a reason to repeat them. But how to make sure that the blow is truly crushing, and the fist is iron - our today's training will be devoted to this.

Swipe

How to develop punching power? Naturally, only by training. And how to train - right now.

Let's first take a look at what the impact force generally depends on. There are two components here:

1. Body weight;
2. Impact speed.

So if you're light, work on speed, if you're a heavyweight, then take advantage of your punch mass.

If you have at home heavy ball, such as boxers train, or at least basketball, then this exercise, by the way, like most today, you can perform at home. Just arms outstretched lift the ball over your head, hit it with all your strength on the floor, and immediately catch it after the first bounce. Naturally, it is necessary to repeat this training from time to time, making several approaches of at least 15-20 repetitions.

Since legs are important to us for a strong blow, we cannot do without their training. Here, the well-known “jumping squat” is suitable for us. I recommend doing it with dumbbells so that the load is bigger.

But we also can’t do without training our hands. What muscles primarily affect the force of impact? That's right: triceps, shoulders and back. Accordingly, strength training will consist of exercises aimed at these muscle groups.

The first number we will have pull-ups, best of all, again, with weights.

Next, push-ups on fists - you perfectly understand that not a single training for fists can do without this exercise. You can periodically replace it, only with a small weight. Whichever option you choose, the intensity of the training should be maximum.

For triceps, reverse push-ups are great. Do you know how they are made? Take a stool, turn your back to it, sit down a little and rest your palms on it. Lower your body up/down. By the way, put a weight on your stomach so that push-ups do not seem too easy for you.

When you're done, don't take the weight away. Better yet, bring a second one, because almost any exercise with them will suit our business like nothing else.

Do a variety of arm raises, as they strengthen the hands, develop the delta, increase strength and endurance - all this is of great importance for the correct, strong blow. Try lifting weights while standing, sitting and lying down - in general, any workout will be what you need.

Acquire carpal expander- for the development of the strength of the hand and fingers, for the forearm this is an irreplaceable thing. And the sledgehammer exercise! Yes, this is the training of almost any professional fighter without rules. Just remember P. Emelianenko - how in the village he hit a tractor wheel with a huge heavy sledgehammer!

By the way, today such a simulator, if you can call it that, is present at many public sports grounds. So if you know such a place, by all means practice there in this way.

Correct hit

In order to have a really strong punch, in addition to the sharpness and speed that we developed by practicing punching techniques, it is very important to put all our weight. What is needed for that?

While striking, watch your feet - they should be slightly wider than the width of your shoulders. When you hit, after the hand, in the course of its movement, the foot should also turn around, and it is correct to lift the leg from the heel. That is, if you, for example, hit with your left hand, then the right foot should stand still, while the left follows the hand.

Watch your knees - they should be slightly bent so that it is easier to transfer your weight forward when striking. The torso should not reach for the hand - it should turn as sharply as possible. Naturally, the fist should be clenched as tightly as possible, literally digging the nails into the palm. And you need to beat only on the exhale. Yes, and if you don’t want to warn your opponent in advance about your intentions to hit him properly, swinging, in no case take your hand back.

But how to strike? You have to start with . Let's start with the handstand. Just take the same position as the original before push-ups. It will be right to try to put the main emphasis on the knuckles of the index and middle fingers, since it is they who, first of all, will “touch” the opponent’s face or torso. Performing the exercise, stand on one hand, then on the other. Gradually move on to push-ups on the fingers, which, by the way, are also desirable to do extremely intensively.

Valuable training will be throwing an empty neck from the barbell in front of you.

A huge role in setting up a strike will be practicing technique in front of a mirror, shadow boxing, again, bench press at an explosive pace.

These are all exercises you and I worked on when we worked on technique, so add them to your workout.

However, it is extremely important to have a truly iron fist.

iron fist

What exercises for fists can best be made as hard and insensitive to pain as possible?
All the same push-ups, rack. But most the best training, I believe, is the "diamond fist" exercise, which came to us from karate.

You will need two planks of approximately 20x20cm, although a wooden floor will also work. Take the starting position as before push-ups. Now, pushing off the floor a little with your hands, land with your fists on the boards placed under them, well, or on the floor.

This exercise strengthens the knuckles so much that you can't even imagine! Try at first to make 20-30 such "jumps". In fact, already trained athletes do no more than 80 repetitions. In the process of jumping, you can rotate your wrist, thus changing the position of your fist.

If you decide to seriously deal with the power of impact. Then you need to first of all acquire such a minimum as a punching bag and gloves.

That, in fact, is all. Watch another video that I prepared specifically for our today's workout. I will say for sure: train in this way for at least 2-3 months, honestly trying to complete all the exercises, and after this time your strength and iron fist will be able to cope with almost any opponent. On this I say goodbye to you until the next workout.

Knowing how to protect yourself on the street is a very important skill. The ability to deliver a knockout punch is necessary not only for professional boxers, but also for an ordinary person. In this case, much depends on physical fitness. Exist different ways how to increase punching power. During the attack, various muscle groups are involved, so you need to know how to properly prepare them all.

How to increase punching power

The following types of muscles affect the degree of damage:

Large chest;

Three-headed humeral;

Wide dorsal;

deltoid;

Musculature of the forearm.

How to make arm muscles stronger

You can strengthen them when doing regular push-ups from the floor. If the trainee can do this 100 times, the impact force will be 2 times greater. The load of a certain muscle group depends on the position in which the hands will be.

Exercise options:

The first option: regular push-ups, hands are at shoulder level. It is performed slowly, with a pace of 20 presses per minute.

The second option: the hands are located together at the level of the abdomen, the body is directed forward.

The third option: place your hands more than shoulder width, perform bench presses.

How to increase kicking power

Since the mass of the leg exceeds the weight of the arm, it is capable of inflicting more serious damage to the opponent. However, for this it is not enough to work out a clear technique, physical training must be appropriate. The question arises: "How to increase the power of kicking?" To do this, you need to train separately. Compliance with the trajectory of the attack allows you to make the damage as effective as possible, since the blow is delivered along the shortest path, taking into account the laws of physics.

Exist different exercises, capable of making a powerful kick attack:

1. Leg raises. The exercise is very difficult, but effective. Strengthens the muscles of the thighs and abdomen. To perform it, you need to stand at a distance of 60 cm from the chair, then smoothly execute the trajectory of the impact and fix the leg in the final position for 2-4 seconds (the more, the better). After that, put your foot on the back of the chair. Run 2-3 approaches.

2. Practice with simulators. Performing leg presses helps increase endurance and muscle strength. You can also do squats.

How to increase punching and kicking speed

Gym workouts increase strength. However, enlarged muscles have more weight, therefore, according to the laws of physics, the speed of striking is lost. To prevent this, it is necessary to simultaneously develop the ability of muscles to inflict damage not only powerfully, but also as quickly as possible. To develop hands, the following exercises should be performed:

1. Speed push-ups. To do this, you need to perform the presses as quickly as possible.

2. You can speed up the attack with your hands by doing claps from the prone position. It is necessary to do push-ups and from the bottom position push off the floor with your hands so that you can have time to clap in front of you.

3. Initial posture: emphasis lying on the fists, hands are at the level of the solar plexus. Do presses as quickly as possible and many times.

To increase the speed of kicking, there are other exercises:

1. Jumping. It is necessary to perform a squat and from the bottom position make the jump as high as possible.

2. Kicking with weights (0.5-3kg). It follows for a certain time of the fight (3-5 minutes) with the observance of the pace to constantly strike with the foot at certain levels. For beginners, the rhythm may be, for example, 1 beat in 3 seconds. It is important to observe it, then not only the speed of impact will increase, but also endurance, strength.

3. Jumping on an obstacle. You need to sit down a bit and perform a jump on some surface. Perform until your legs get tired. Such an exercise effectively develops the speed of impact.