How to make a punch stronger. How to increase the power of a punch: the best exercises

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. Grab a medium weight ball and take a 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 a strong blow.

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 correct technique ensures that you strike with optimal force.

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 best exercises for training your punching power as it ensures that you are focused on technique and proper punching while 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 you train the right technique, which in turn helps you train your punching power.

Make shadow boxing an important part of your training. 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 you strike with the fist of your right hand, then the right heel should rise slightly at this moment, and the 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.

1. An opponent can easily determine if at the very beginning you take your hand back and start hitting.
2. When a blow is struck, the weight of the body is shifted forward and the knees are bent.
3. A great effect during the strike is created by the movement of the body.
4. During the movement of the fist, the hips turn towards the opponent.
5. Before the very beginning of the blow, a breath is taken.
6. The tighter the fist is clenched, the more power is imparted in the blow.
7. 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, friends. What punching exercises are needed and which ones are the most effective? This question is very relevant not only for beginners, but also for experienced fighters. Also, many are interested in building a complex of home workouts.

To make a punch powerful, punishing, like a weapon, you need to train thoroughly. Classes should include exercises with their own weight and shells. It is equally important to develop the speed of impact.

Development of speed

Not everyone has the opportunity to regularly train in the gym, and therefore there is a need for homework. They need to be organized competently, based on their goals and physical layer. The work is mainly based on its mass. Then the necessary shells are connected.

The following are two popular sets of exercises. The first is aimed at improving dynamics. The second is power. They can be sold at home. To do this, you need to arrange a horizontal bar, hang a bag. You will also need a special ball, a barbell, its neck, dumbbells and weights.

1. "sledgehammer and target". This is the start of the workout. It is important to realize here that only the fist is tensed. The rest of the arms are relaxed. Taki hand is compared with a sledgehammer. Tighten only the brush. Shoulders and forearms are loaded minimally. Exercises are performed until this effect is fixed in the subconscious, at the level of muscle memory. The exercise is reduced to applying primitive direct blows in the air. Follow these principles from the very beginning. To do this, exhale during each stroke. Duration - 3-6 minutes.

After this work in elbow joints fatigue is felt, breathing normalizes, and endurance develops. Hands are ready for more serious loads.

1. Push-ups + claps. This is extremely useful exercises to increase the punch and develop the necessary muscles. Push up. When extending your arms, pull up strongly (spring effect). At this second, you need to have time to clap your hands in front of your chest. Several approaches are performed 3 times a day. The number of repetitions is 10-20, depending on your condition. Try to do your best. When this exercise becomes easier, do two claps already. The first one is already marked. And the second is done with two hands quickly, not much on the chest. This improves the coordination of the movements of the two hands. And when attacks are implemented, a whole chain is formed with equal intervals.

This activity will adapt respiratory system to high loads. And gradually actions occur mechanically.

1. Push-ups + reversal. This is one of the best exercises for developing punching power. It is more effective than working with a barbell, however, and is characterized by increased complexity. In the process of training, every 3-4 push-ups, push off the floor as much as possible and make a full 360-degree turn. Then return to the starting position. In many cases, initial attempts end in fiasco. Here it is important to push off qualitatively in order to have time to make this turn. For starters, one set of 9-12 repetitions is enough. The main task here is to learn to control the tension and relaxation of the hands. This will allow you to carry out powerful attacks with minimal effort.

1. Throwing a ball weighing 5-8 kg. Such shells are in the arsenal of almost every boxing gym. Most often they are filled with sand. Classes with them perfectly develop dynamics, strength, and reaction. Fulfillment: stand in a rack at a distance of 1.5-2 m from the wall and throw the ball at it so that it bounces towards you. Repeat the action 10 times. Rest 1-2 min. and repeat this cycle. To begin with, use the lightest projectile, weighing no more than 5-6 kg.

1. Work with the neck. It optimizes dynamics and power at a certain point. A bar is used, weighing up to 15 kg. Take it in front of you, while bending your elbows. Hold the projectile at the chin and take the necessary stance. Sharply along the vector straight - lift the bar up. It should be at least slightly above the head. All the muscles of the hands participate in this work, endurance develops. You learn to breathe correctly.

Strength Development

The blow must be powerful and sharp. It is necessary to work on achieving this task in a comprehensive manner. You can work both indoors and at home.

Implemented in push-ups, pull-ups and squats, work with shells. Picked up optimal load and draw up a schedule and training plan. Follow him strictly.

Some of them were reflected above: push-ups with complications, exercises with a neck and a ball. The following activities are also required:

1. Pull-ups. They occur on the horizontal bar at home, in the hall or in the fresh air. This is a universal and quite affordable way to develop strength, which should not be ignored. The task is to squeeze the maximum and increase it with each workout. For the first session, base on your norm, for example, 10 pull-ups. And repeat it for two sets. In the next workout, develop the number of repetitions to 12. Fix it with two circles. Gradually increase the load and vary the exercise. For example, you can pull yourself up at a different pace, the first 4 times slowly, then the same number - quickly and even faster. With the achievement of better conditions, you can work with weights on your legs.

It should be borne in mind that the results of this work appear slowly and one should not chase after them, immediately setting an unbearable load.

1. Work on bars. These are the legendary punching exercises. They are included in training complexes many martial disciplines. The reason lies in the fact that the main load falls on the hands, and the strength is developed efficiently. These classes are performed in the classic version and with variations. In the first case, simple approaches and repetitions are performed, for example, 3 and 12, respectively. In the second, the load is increased by adding weights to the legs, changing the pace of work and some acrobatic studies. For example, for every 10 times you need to do a somersault on the uneven bars.

1. Kettlebell exercises. They powerfully pump the deltoid muscles involved in the attack. Projectiles weighing up to 24 kg are used. Beginners can work with products of 12 kg. To achieve an effective result, the projectile rises forward, upwards, its clean lifting and lifting from a sitting position is done.

To lift the kettlebell forward, take it in your hands and hold it between your legs. Bend them slightly at the knees. Sharply lift the projectile forward until it reaches a right angle in relation to the body. Do not bend your back at the highest point. Load: 8 times for each hand. You should feel tension in the muscles.

To lift the weight up, follow the same starting points. Just raise the projectile over your head. Load for each hand: 8 - 11 times.

A clean lift of the projectile up is performed as follows: the weight is located between the legs, a hand is placed on it. In this case, the hips remain behind. Raise the projectile quickly. The hand should be positioned so as to throw it over the shoulders. Then, with the help of a push, he rises above his head. Return to starting position. Load for one hand - a maximum of 10 lifts.

To lift the kettlebell from a seated position, place it on your shoulder while squatting. To maintain balance, release your left hand forward. Raise the projectile. Freeze for 1-2 seconds and do the second lift. Do the same with the other hand. During the exercise, the buttocks should be tense.

The most difficult variation is lifting two projectiles up at the same time. Place them on your shoulders. Breathe in. And jerk the products over your head. Lower them gently. In this work, constantly keep the press tense.

1. Exercises with dumbbells. These are very popular punching exercises in boxing. Shells from 1 to 5 kg are used, depending on the level of the athlete. Shadow sparring. Dumbbells are taken in hand and various strikes and their combinations are practiced. Work should be intensive at a high pace. Duration - 3 rounds of 3-5 minutes with a minute pause between them. last minute each round you need to act at the maximum pace.

1. Barbell work. It is different from the actions of weightlifters. Basically, her bench presses are required.

These are quite difficult exercises for training the power of a punch. The weight of the bar corresponds to 70% of the mass of the practitioner. Load: 3 circles of 5-7 repetitions.

Barbell squats are also useful: 2 circles of 10 times. For starters, you can get by with one cycle.

These are the most effective classes to develop punching power. But the fighter must attack correctly technically and feel the atmosphere of the battle. For this, bags, paws and sparring with real partners are used.

Honing Attacks

It is difficult to imagine exercises for setting a punch with a hand without storming a pear or a bag.

It is optimal to implement single and serial attacks. With the help of the first, you can warm up qualitatively.

The second is aimed at consolidating technology. Most often satisfied with "double". The task is to hit one point of the projectile as powerfully as possible. After that, push the bag away from you, as far as possible.

The coach must supervise the process. He monitors the correct movements of the arms and legs.

This wonderful exercises for the correct punch, developing both strength, and sharpness, and accuracy. For these purposes, it is useful to practice on the paws.

Work is carried out with a partner. He holds a paw in his hand. The task is to defeat it when changing positions and distances. That is, the assistant sharply, either raises or lowers it, places it either to the left or to the right. It can move away from it or approach it. It is required to keep up with his maneuvers and hit on the paw.

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, skinny person with a low weight (if he has a high impact speed), he can hit as hard as a heavy bodybuilder. Of course, proper punching technique plays a huge role in mixing these two factors, which involves putting maximum of your weight into the punch.

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 are mainly involved, deltoid muscles, latissimus dorsi, pectoralis major and forearms. To develop the strength of these groups perfect exercise are push-ups from the floor. 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. Your best bet is a regular 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.

In order for the blow to become more powerful, you need to understand how its strength is formed:

• technique, impact trajectory;
• speed;
• body mass.

Technique setting

It is the technique of striking, in the first place, that affects their strength. If you want to succeed in this, then you need to contact a coach who can explain to you what trajectory the arm or leg should follow, when it is worth tensing or relaxing the fist as much as possible, how the body should behave at the moment of impact. Let's take a look at some of the points below.

Feet

1. Should be slightly wider than shoulder width.
2. The heel goes up first.
3. When hitting, the foot must be turned in the direction of the movement of the hand.
4. When hitting with the right hand, the left foot is in place, and the right heel rises and vice versa.

• The knees should be slightly bent and the weight of the body should be carried forward.
• Turn your hips towards the opponent at the same time as you strike.
• Full movement of the body upon impact, with a close ejection of the arm, is more effective.
• Never reach forward, turn your torso sharply.
• When swinging, do not take your hand back, so you can be easily exposed.
• The fist must be compressed as much as possible upon impact.
• Exhale with each beat.

All of the above requirements must be met at the same time.

Technique can be improved throughout life, from which the blows will become stronger. Pay attention to this component as the main one.

Develop strength, speed and explosive energy

Kicking the ball

Find a free space to do this exercise. Try to find a heavy ball that boxers use in training. If not, use basketball.

Initial position: feet shoulder width apart, body straight. Raise the ball high above your head. Hit the ball hard on the floor and catch it after the bounce. Repeat the exercise at least 15 times.

If you live in an apartment, then it is better to refuse this exercise, otherwise you can break the ceiling of the neighbors.

Jump Squats

Initial position: stand up straight, feet shoulder-width apart, arms at your sides. Squat down until your knees are in line with your hips. Jump as high as you can while raising your arms. Repeat jumps until you run out of strength (for better effect, you can take dumbbells in your hands).

As for the upper body, here the triceps, back muscles and shoulders play a big role for a powerful blow.

Pull-ups

When pulling up, your arms should be held slightly wider than your shoulders. If desired, you can hang on the weight belt. Try to pull yourself up as many times as possible.

Push ups

Try to keep your hands as close to each other as possible. Don't arch your back, keep it straight. Push-ups develop triceps, back and chest muscles. The bench press "works" on the same principle. To strengthen your wrist, try push-ups on your fists.

Reverse push-ups

Find a bench, stand with your back to it, lean on your palms, crouching slightly. Start going down and up on your hands. Do three sets of twenty reps.

Kettlebell lift forward

Spread your legs to your sides. Grab the kettlebell with one hand and hold it between your legs with your arm extended. Bend your legs slightly at the knees. Sharply jerk the kettlebell forward, to a level of 90 degrees in relation to the body. At the highest point, the back should be straight. Repeat up to eight kettlebell raises with one arm. Then change your hand. You should feel tension in your muscles.

jerk

The exercise is similar to the previous one, with the only difference that the weight is now raised above the head. Change hands after 8-12 repetitions.

Snatch with push

Place the kettlebell between your legs. Place your hand on top of her with your hips back. Rush up sharply, placing your hand so that you throw the kettlebell over your shoulders. Now use the push to lift it above your head. Return to starting position. Do ten kettlebell lifts with one hand.

Lifting the kettlebell up from a seated position

Throw the kettlebell over your shoulder, squatting down. Left hand push forward, it will help to keep balance. Lift the weight up. Wait a second, then do the second lift. Change your hand. Make sure that the calves and buttocks are in tension.

Lifting a kettlebell from a lying position

Lie on your back, take a kettlebell in one hand and lift it up. The hand must always be in a vertical position. From this position, you need to try to get up. Bend one leg first, then the other. You can help with your free hand. Do the exercise about ten times.

Push of two kettlebells

Throw two weights over your shoulders. Inhale, then, with a jerk, raise both weights above your head. Lower them slowly. The press during the exercise should be tense.

Other options for developing impact strength

• Use regularly carpal expander. Buy the hardest projectile and work alternately, with both hands. Be sure to squeeze the expander sharply, applying all the force. This exercise helps develop the interdigital muscles and forearms. As a result, the fist will become stronger and more powerful.
• Jump rope every day with your hips high. Try to reach with your knees chest.
• No less effective exercises with a sledgehammer. Take a tool (this is best done near the garage) and start hitting unnecessary tires. During the exercise, it is precisely those muscles that are involved in striking that are activated.
• Ask a partner to help you. It is necessary to work on the "paws". Hit as if the target is a few centimeters further than the paw. Try to somehow pierce the projectile through and through. This exercise will help you not to lose speed and hit the enemy harder.
• The most effective strikes are those that you do not expect at all. You need to strike unexpectedly so that the enemy does not have time to react. The exercise "shadow boxing" will help to develop speed and sharpness. Do this exercise every day for at least ten minutes. Additionally, dumbbells of 1-2 kg can be added to the hands.
• You can use a rubber band or cut straight pieces from a car tire. Tie one end of the material to a wall or something that is securely fastened. Take the other end in your hand and strike, resisting the back pressure of the elastic.
• To develop an explosive strike, you can do push-ups on your fists and palms with a lift off the floor. Three sets of ten repetitions are enough.
• To increase your speed, try jumping. Start with one hit and gradually increase. So, it should be possible to deliver 3-4 hits before the feet touch the floor.

All of these exercises help develop the power of impact, make the muscles and tendons of the hands stronger, as well as more resilient. With regular implementation, the result will be noticeable in a week.

A strong blow is necessary, but it should only be used for defense. Always be aware of the consequences that may arise.

The Importance of Hitting Accuracy

No matter how strong your blows are, if they are applied to protected places, there will be little sense from them. It is important to hit in vulnerable places. From an anatomical point of view, a knockout is a critical load on the cerebellum. An impulse from the central nervous system turns off the body. Direct impact on this center of the brain is carried out by a blow to:

• jaw;
• temple;
• occipital part of the head.

In addition to the head, there are other vulnerabilities, the impact on which can demoralize the opponent. A powerful attack on such zones interrupts the normal functioning of the body, depriving the enemy of consciousness and capacity:

• liver- "depot" of blood and blows to this area cause spasm, suffocation and loss of consciousness;
• solar plexus - a large bundle of nerves, an accurate hit guarantees a temporary cessation of breathing and makes it impossible to act;
• under the heart a powerful penetrating effect with a fist or foot leads to tachycardia, blockage of the respiratory center, and sometimes cardiac arrest;
• lower abdomen and groin- no comments.

The knockout threshold for each person is individual, but it is known that already a blow with a force of 150 kg can turn off the opponent if it is done pointwise and suddenly. And for the lower part of the jaw is enough - 15 kg! IN classic boxing learn to hit on the following vulnerabilities on the human body: