You will need
- - a hard rubber ball with a small diameter;
- - dumbbell weighing 0.5 kg;
- - metal hammer;
- - rod with a thickened neck;
- - automobile tire;
- - playing badminton;
- - sandbag;
- - medicine balls weighing about 5 kg;
- - stopwatch.
Daily work with a hard wrist bands. The best is a simple elastic rubber ball. Constantly with the power of his squeeze, as if trying to crush. Try to keep the movement was sharp. Do the exercise both hands alternately. So you pump the interdigital muscles that will make your fist heavier and the strike sharp.
Plyometric exercises are necessary to speed development. The most simple of them is push-UPS with cotton. Press your fists into the floor and take the position of "an emphasis lying". Slowly bend arms and lower body. At the lowest point sharply push the body up and try to clap your hands under the breast. Land on your fists. Slightly bend your arms upon landing, so as not to injure the elbows.
It is important to develop wrist strength. To do this you have to work with a barbell with a thick neck. Simply keep this post at freely lowered hands as long as possible. Hold the barbell straight grip, relax your shoulders, look straight ahead. The main burden should lie exactly on the wrists and hands.
Do the exercise "shadow Boxing" every day at a fast pace for 10-15 minutes. To exercise more efficiently, pick up light dumbbells. Their weight must not exceed 500 grams, otherwise you can easily knock down technique of impact.
Hang on the wall or a stable support pillow or a sandbag. Try to strike a quick and sharp blows. One set of 60-70 frequent strikes. Every day do at least 10 sets. For each shot, allot no more than three seconds. First, practice with a stopwatch to catch the rhythm of the beats.
One of the fastest fighters jet Li the most important training for his explosive reaction called daily sessions of badminton. Do not neglect you this wonderful game. You will not only develop great response, but also improve your eye and master the shock footwork.
Work with heavy medicine balls. Strong throws a heavy ball into the wall or floor will help you develop the strength and sharpness of strike. Throw the ball so that it bounced in your hands. Believe me, it is not as easy as it seems.
Try to exclude from their practice exercises on the biceps. Pumped biceps enslaves hand at the time of the extension, which prevents the application of a sharp and strong strike. Better turn in your training work with a sledgehammer. Apply strong blows with a metal hammer on an automobile tire, dug into the ground or mounted on a steady support. This exercise is considered the best for the boxers since the 19th century.