Advice 1: How to increase the force of impact in Boxing

All I would like to be strong, to be able to protect themselves and their loved ones. This begs the question: how to develop the force of impact. Moreover, in our time, without self-defence you can get in trouble or even be crippled. So how to learn fast and hard to beat to send your enemy down or "off".
How to increase the force of impact in Boxing
You will need
  • - Confidence in their abilities.
  • - The ability to achieve this goal.
  • - Persistence.
Instruction
1
In most cases, the force of the impact depends on the technology impact of muscle genes. The first thing you need to at least learn the basics of the techniques of Boxing, the right to strike, so it made sense to increase the speed and force of impact. Thus, we begin with a warm-up. Loosen up the arms, shoulders, chest muscles, back, legs. As you know, the direct impact comes from the triceps. But depending on how the blow connect and other muscles. Take as example, take the side kick - hook: it primarily involves the triceps and chest muscles. And, for example, in the lower punch - uppercut - involving the biceps, triceps, chest muscles and back muscles and waist. In Boxing, all the power is from the legs and then involves the muscles of the arms.
2
After this little excursion into theory, we can go directly to the exercises. Proceed to the first exercise for a direct strike to the push UPS on the palms, narrow setting. In this exercise involved the muscles of the triceps, which are included in the group of core muscles for speed and power. Put the palm of it in such a way that between them formed the shape of a triangle. In this case the palm should be parallel to the chin. During push-UPS touch their forehead to the area of a triangle.
3
Now proceed to the second exercise - push-UPS on fists, narrow setting. In this exercise, we once again works the triceps. Put the fists together, parallel to the middle of the chest. In this way, push-UPS, with legs spread shoulder width apart.
4
Next, execute the push-UPS on fists in wide positions. In this exercise, in addition to the muscles of the arms, are utilized also chest muscles. Pumping the chest muscles, respectively, we are increasing the strength and speed of a side impact. Spreading his hands as wide as possible, put them in fists and begin to do push-UPS. Push-UPS have to do as much as possible so that muscles work optimally. The best way to perform deep pushups using three chairs. Put 2 chairs parallel to each other for hands and 1 for feet. And thus pressed, lowering the torso as far as possible.
5
Now take dumbbells weighing 2-3 kilograms. For a start, no need to take more weight, not to damage the joints. And are fighting with a shadow, 200 direct strikes, side and uppercuts.
6
Then take the rope and begin as soon as possible to jump, preferably not less than 3 minutes. In this exercise, we pump the calves and feet, which directly is the force of the blow. If you have no rope, you can jump without it, steps forward, backward, right and left.
7
Pushups need to be performed smoothly in a steady rhythm and to the limit, to shake hands against overload. As you know, in all sports, doing something beyond their capabilities, thus they expand. So, we made several series of push-UPS plus the jumping rope. After that need to devote 20-25 minutes of beating on the punching bag. And work with the pear must also be smooth. To hit her with full force and as quickly as possible is not necessary. To relax worked muscles, you need to spend a few rounds with the punching bag.

Advice 2: How to increase arm strength and power

Strong hands are the sign of a real man. The ability to strike is valued not only in Boxing or any other martial arts. You cannot put an equality sign between the "strong hands" and "big muscles". As a rule, exercises on development of force of hands and the force of the blow, do not add inches to the size of your biceps. But to implement them is required. Add some exercise to your training program, and the result will not keep itself waiting.
How to increase arm strength and power
You will need
  • - barbell or dumbbell with a thick neck;
  • small all-rubber ball;
  • gymnastic Mat.
Instruction
1
Take the rod with a thick neck. Stand up straight so that the lower leg is almost touching the fretboard. Grasp the neck of the upper grip. Slowly straighten up, raising the bar on straight arms. When lifting the hips slightly leaned forward. Then slowly lower the shell on the floor. Perform 3-5 repetitions with maximum weight.
2
Perform the deadlift barbell with a thick neck with one hand. Use the top grip. Do 3-5 repetitions with maximum weight and change the hand.
3
Stand up straight. Hands grasp the barbell or dumbbell with a thick neck. Hands with the shell are freely lowered along the body. The palm turned outwards. Quickly pull using the force of inertia, throw the shell to the shoulders. Fix this position for a second or two. Slowly lower the barbell down, while straightening your elbows. Negative lifts load the biceps and forearm muscles are much stronger.
4
Take the rod with a thick neck of the upper grip. Stand straight, arms down, back straight, look in front of him. Hold the weight as long as possible, yet enough strength in the hands. The activity retention is necessary for the development of the muscles of the wrist and hand. The heavier your fist, the sharper will be the impact.
5
Take a small rubber ball. With the force, sharply compress it. Try to crush the ball in your palm. Work alternately with both hands. Do this exercise every day, every moment.
6
Hang on the bar with a thick crossbar. In this capacity, convenient to use top bar of a football goal. Slightly bend your legs and cross them at the ankles. The exercise is performed at the time of the deduction. Try with each exercise to increase the time you can hang on the crossbar.
7
Take the position of "laying emphasis on the fists. Slowly bend elbows and lower body down. When the Breasts? touches the floor, push himself up sharply, in time to clap your hands. Land on slightly bent arms, so as not to damage the elbow joint. Exercise on the gymnastics Mat, so as not to injure the knuckles during a landing on his fists.
Useful advice
Experienced athletes are advised to perform the deadlift in shoes with a thin sole or even barefoot.

Advice 3: How to increase strength in the hands

Strong hands allow to carry out any physical activity easily and quickly. Beautiful muscular relief hands look attractive to the opposite sex. Practice every day and pretty quickly you will see positive result.
A beautiful relief of the hands draws the eye
You will need
  • Dumbbells weighing from 0.5 to 5 kg.
Instruction
1
Stand up straight, pick up one dumbbell, weighing at least 3 kg, place it between the palms. Raise your hands above your head. On the inhale bend your elbows and move the dumbbells behind your head, exhale again raise your hands up. Repeat the exercise 10-20 times.
2
Stand up straight, hands with dumbbells lower along the body. On the inhale bend your elbows, pull your hands to your chest. Exhale, return to starting position. Do 20 repetitions of exercise.
3
Stand straight with feet shoulder width apart, hands with dumbbells position at shoulder height. On the inhale stretch your arms overhead, exhale, return to starting position. Repeat the exercise 20 times.
4
Sit on the floor, legs pull in front of him, palms place about the hips. On the inhale, raise the whole body above the floor in the form of bars. Secure the pose for 1-2 minutes. Exhale take the starting position of the body. Lie on your stomach, palms put under the shoulders. Inspiratory rise above the floor, leaning on hands and toes of feet. Hold the pose for 1-2 minutes. Exhale lower to the floor and relax.
5
Sit on right hip, leaning on his right hand, the left hand position on the waist. On the inhale, lift the whole body above the floor, holding only on the right palm and the soles of the feet. Fix this position for 1-2 minutes. Exhaling, sit on the side. Repeat the exercise on the left hand.
6
Will include a daily workout of push-UPS, pull-UPS on the bar, Boxing. Go swimming in the pool in winter and in summer in natural waters. Shifting gravity, try the weight evenly between the hands. The regular force will strengthen the muscles of the arms and give them a naturally beautiful terrain.

Advice 4: How to increase the impact force of the feet

The force of the blowand the feet is an important quality for a martial arts masters and players. It depends on several factors: body weight, speed of impact, proper technique and the ability to focus upon impact. Comprehensive development of all physical characteristics will help to increase the force of the blow legs.
How to increase the impact force of the feet
Instruction
1
Building the strength of the kick start with the development of proper technique. Than economical and thoughtful at the trajectory takes the kick, the more power you will be able to invest in it. Proper technique is acquired not in one session. Professional athletes sharpen their technical skills continually, from year to year. How to test the effectiveness of the technology? Performing the strike with the same force, but with different trajectories, see how far away the ball or how badly rocked after hitting the bag. Include in the shot the whole body, not just the legsI. the Technique to master under normal conditions, without the use of weights and additionallegson the resistance of the projectile.
2
In the second stage, increase the speed of impact. According to the laws of physics the force of impact equals mass multiplied by acceleration. Excessive increase in weight makes the athlete less agile. When a large mass may be reduced and the sharpness of the blow, so the speed should be developed along with power abilities. Speed of impact can be increased by mfeetocratfeeton the repetition odthe legson and the same motion with maximum acceleration. To achieve a good sharpness of the shot is important skill in a timely manner to strain and relax the muscles, so it is useful to perform exercises for relaxation.
3
Power strike gives the weight gain and the development of physical performance of the athlete. For the development of speed-power qualities kick feetAMI with attached cargo weight from 0, 5 to 3 kg. weight of the load is selected so as not to impact not broken motion technique. To develop strength and increase body weight train with weights at the gym. Do squats, lunges, and presses the legsof AMI. The weight of the weights increase gradually. Don't forget about training the back muscles and the press, as they too are involved when applying the shock. Full eat.

Advice 5: How to increase the impact speed

To increase the speed of impactand you need to make some extra effort during training. Technically it is important to properly take the kick, have developed the muscles and ligaments to be relaxed during the attack.
Boxing punch
Martial artists and professional boxers can boast of a quick and strong strike that can bring the enemy out of action for a few minutes. It is believed that such speed of hands and feet accumulating perennials workouts multiple times a week. This is true, but if you focus solely on the impact velocity, it is possible for several weeks to significantly improve their performance.

Strength and speed bumps are not always compatible



If you are engaged in bodybuilding, is unlikely to significantly increase the impact speed. The fact that the "bullies" muscle fibers shrink and are unable to work quickly. By increasing mass you will also lose sharpness. Of course, there are athletes that can conduct quick strikes, but they used to have Boxing or other martial arts. Muscle memory helps to use tried and tested technique and speed. However, to increase the speed performance is unlikely.

In addition, during the muscle pump clogged ligaments, which have an important role in the strike.

Therefore, if you decide to increase the impact speed, stop to hit the weights. Better engage with their weight, but here too it is necessary to consider some nuances. When pulling and prying motion to do sharp, with the same sharp breath, as if to straighten (push-up), flexion (pulling) hand strike.

Additional exercises



To increase the impact velocity an important technique. If a kick or hand is done correctly, the daily repetition will help to increase the speed. It is important to submit thrown to hit the arm in the form of a nucleus, tied on a rope. The arm is a rope, and a fist -.

Be sure hands and feet at the moment of impact needs to be relaxed and return quickly to its original state. The additional inertia of the return legs and arms back will give the speed.

Constant sparring with a partner helps to develop reaction. This also applies to the speed of perception of the situation, and the ability to evade attacks and speed of attacks. The practice battle will gradually increase strength and speed.

Execution of punches with dumbbells in your hands or weights on the legs helps to build up explosive power which is always desired to increase the speed and force of impact. Exercises can be performed only after a good workout, concentrating on each individual shot. It is important to pay attention to the position of the body. If it is stable, then the impact will be more powerful. When the body is unstable, lots of force and inertia is spent on restoring balance.

Working with pear in a ragged pace. Practicing strokes on the pear, you can change the tempo from medium to maximum. The maximum rate lasts 10-15 seconds and then again turn on the average speed. So increasing the sharpness and explosive power.

It is important to know! The impact speed can be developed in the case, if the muscles are well trained, and the technique of shot put.

Advice 6: How to increase the force of impact

It is important to understand to novice athletes, that to strengthen the impact is important not only body mass but also inertia, which occurs at the moment of impact. This is a key moment in the battle area, which will help us to make the blow more powerful. There are also a number of important rules to strengthen the power of the blow.
How to increase the force of impact
You will need
  • - Gym;
  • trainer;
  • - gloves;
  • dumbbells and barbell.
Instruction
1
Invest in a blow to the whole weight of his body. Blow to get a lot more powerful than you expect. Regardless of how you trained or not. If you are familiar with Boxing, then you probably have heard the concept of "the athlete pushes the arm". This means that the boxer, striking, does not invest them with the weight of his body. Of course, such attacks can send the opponent in the knockout. Therefore, when applied to any strike continue forward movement of the whole body. Take a step forward or rotate the entire body around the foot.
2
Count not only on your muscles at impact, but also train your tendons! Many people think that the bigger the muscles, the stronger the shot. Quite the contrary – if you pump your biceps, they will not be able to dramatically straighten up and make a biting motion. Therefore, pay great attention not only to the muscle pump, but the hitch, the tendon stretches and dumbbell exercises. It is recommended to do tendon exercises on the system A. Zass.
3
Start your beats from the lower part of his body. When we're tired, we often feel as late legs. That is why it is extremely important to work more on leg strength. We need to send forward. If you spend a shot of the upper part of the body, you can boost the blow, as the lower part will lag behind and stop.
4
Include movement upon impact. This is many times increase their strength. But remember that when you begin to move any item, and then try to brake, you will inevitably fight its inertia. No need to do this at impact! Don't fight the inertia. So you should when applying impact to continue through the target without stopping at intermediate stages. Say goodbye to your blow and you will see how to increase his power!
Note
Bent on setting foot while striking with the promotion.
Useful advice
Don't hit first. Let your priority will be the speed and technique first and then strength.
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