You will need
- - the paper stack is
- - carpal expander
Exercise on the knuckles every day, resting on a hard surface. This will contribute to initial training of your knuckles to the hardening of bone mass and prepare your fist to reflex grip in a position that maximizes damage.
Use a carpal expander. Rubber ring fits best, is the cheapest tool to develop grip strength. When the knuckles strength of the grip determines how the compression force of the fist and the absence of injuries during intense training and practical application. The harder you squeeze the hand, the less harm is the brush and the less the likelihood of damage to the bones phalanges and ligament in severe impacts.
Take a stack of paper or a bundle of old Newspapers, the thickness of the stack should be about ten inches. Clip this pile on the wall in a special pocket. In this model the stack straight punches, alternating right and left hand, working on 90% of the maximum force of the blow and every day put on piece.
In any case, do not use a hard surface and do not use at full strength to strengthen bones - it will only lead to injury
Eat as many foods with high calcium content – it will strengthen your bones basically and the knuckles in particular.
Advice 2: How to hold the fist at impact
It is very important to learn how to compress and keep the fist at impact, to avoid damage of the brush. It is equally important to bring this skill to automatism, as in the ring once to focus their attention on how to hold the fistI.
Relax your hand. In preparation for the strike do not strain it so as not to fatigue the forearm muscles and compression of muscles of a brush.
Bend the pinky, ring, middle and index fingers so that their tips rested in the middle of the palm. This will fix the fingers and prevent from many undesirable consequences when the wrong shocks.
Thumb withcover the outer surface of the middle phalanges of the index and middle fingers.
Brush atmit this situation, to the outer surface formed a straight line with the outer surface of the forearm. The main mistake many novice boxers is a folding brush that under strong shock quite often whenled to fractures or dislocations of the hand. Avoid this error.
At the moment of impact in contrast to the preparatory movements when it is necessary to keep the hand and fingers relaxed, hold the fist tight tight. This will increase the force of impact and reduce the chance of injury.
Strike the heads of the metacarpal bones, mainly the middle and index fingers, as they are less vulnerable and more strong and powerful place on the fist ofE. in order that the blow was delivered with no unwanted effects for you, learn to be very selective in choosing targets for strikes.
In training protect ligament fistand sprains when using strips of cotton fabric. These winding are sold in sports shops. Each bandage has a length of about 2.5 meters, and the thickness to 3 see Can also when thechange for fixing an elastic bandage. This will allow your fistam to be in the proper and far less dangerous position during the strikes. In the end, you will atvykat to how you put the hands in the future learn how to automatically compress and keep the fistand correctly.
Advice 3: How to strengthen a punch
Physical strength and strong blow not identical concepts. Correctly delivered kick can be completely inconspicuous-looking athlete. The key to a good blowe is a proper technique. This technique need to work long and carefully.
You will need
- - metal hammer;
- - Boxing paws;
- - help partner;
- - Boxing paws;
- - carpal expander;
- - fixed automobile tire;
- - jump rope.
Work constantly with carpal expander. Choose the hard instance which will be able to find, and work alternately with both hands. Squeeze the expander sharply, with maximum application of force. This exercise will allow you gradually to get rid of subcutaneous fat on the hands and develop interdigital muscles. As a result, the weight of the knuckle will be larger and the impact is stronger.
If you are not engaged in professional Boxing, and fighting with bare hands, be sure to include in your workout plyometric push-UPS on fistH. Take the emphasis lying on fist's, feet resting on the floor only socks. Slowly lower body down, trying to touch the breast sex. Then a sharp push throw the body up and clap your hands under the Breasts at the time of the flight. Land strictly on his fists. These pushups will develop strength to push both hands, and knuckles will be more rude and insensitive to pain during the infliction of the blow.
Do the exercises on the development of a strong push with their feet. Any punch begins with the push. Approximately 40% of the force and sharpness of the shotand depends on this movement.
Perform daily jumping rope with high simultaneous lifting of the thighs. Try to start from the floor sharply and strongly, jumping up so that the knees touch the chest.
The strength of the biceps plays a shotlast role. On the contrary, strong flexors bothering to apply for really knockout blow. Learn to strike a blows a relaxed hand.
Mandatory exercise for all boxers are training with a sledgehammer. Take a sturdy all-metal sledgehammer and inflicting a blows on road the tire dug into the ground or rigidly fixed in a different way. So you will achieve relaxation of the biceps and inclusion in the work of the muscles that are necessary for drawing the blow.
Working with a partner on the feet, apply a blow, as if trying to punch his paw through. It is proved that immediately before achieving the goal of hand movement is slowed down slightly, and the blow loses its force. So hit the like goal that you are aiming to hit is 10-15 cm further.
The strike is carried out in the time of the Commission of the rotational motion of the housing and transferring the supports with your right foot on the left. To invest in a blow the entire centrifugal force of the body, touch the target with his fist must be done before you touch the floor with the left foot. Otherwise a large part of the power of the kickand "go to the floor".
The most powerful blowyou are applied very quickly so that the enemy does not have time to see them and react. The best way to practice the quick strikes is "shadow Boxing". Do this exercise every day for 10-15 minutes.
To avoid wasting kinetic force of a push, keep the shot went off the shoulder. The elbow and the fist should move in the same plane.
Train to strike the blow, clenching a fist with maximum force at the last moment before striking the target. This will make the shot tough and dry. Up to this point the hand should be relaxed. Practice this skill at a fast pace, alternating between kickyou with his fist and an open palm.