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 stuff a fist

Strong fist is necessary for any representative of the male half of humanity. No one knows what will turn later return home, and in broad daylight, you may need to protect the interests of with the purpose of protection from attacks on property or physical violence as a direct threat to life. Fill the fist is not so hard – the exercises are simple, the only condition is consistency of training.
A strong fist is necessary for any representative of the male half of humanity
You will need
  • - the paper stack is
  • - carpal expander
Instruction
1
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.
2
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.
3
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.
Note
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
Useful advice
Eat as many foods with high calcium content – it will strengthen your bones basically and the knuckles in particular.

Advice 3 : 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 4 : How to make a powerful punch

No strong kick lost any sense of battle. Proved that the highest power has the blow with a relaxed hand. In order to make a quick hand from off the muscles-antagonists. First and foremost, it is the biceps. Strike through the strong push of the legs and body turning. Few people naturally have the ability to relax muscles hands. During the battle, the muscles tense instinctively. To learn how to strike with a relaxed hand, include the training program specific exercises.
How to make a powerful punch
You will need
  • - sledgehammer;
  • weights of 500 g;
  • - a piece of rubber 8х4х1см;
  • - parallel bars;
  • - two platforms height 10-15 cm;
  • - heavy medicine balls.
Instruction
1
Pick up a sledgehammer. Better to take a tool with a welded handle. Clumping on the rubber tire, she can lie on the ground or be dug up to half, it doesn't matter. Hit the tire in all possible ways: top, right, left. This exercise develops the muscles needed for drawing any blows, including uppercuts, side, or bumps on top. Execute for each direction, three sets of 10 punches.
2
For the development of impetus to take up the heavy medicine balls. Stand at a distance of five or six steps in front of the wall. Raise the ball to chest, palms turned outward, and the back pressed against the sternum. Dilute elbows to the sides. The technique of the throw is the same as in basketball. With the force push the ball, trying to hit them into the wall. The force of the throw should be such that medicine balls lightly bounced off the wall after impact. If you ensure that the ball bounced in your hands, can increase the distance to the wall.
3
Take in hand a piece of rubber and compress it with both hands in turn. The movement should be sharp, strong. Such as to tense and then quickly relax the muscles of the hands. Do this exercise several hours a day. This will help to get rid of fat pads between the muscles of the hand to increase the weight of the arms, and thus make the blow stronger and sharp. Also, thanks to the good exercise strengthens the wrist and reduces the risk of injury of the thumb due to a direct blow.
4
For the development of the field and force of impact do explosive pushups. Take the emphasis lying between two supports with a height of about 10-15 cm hands on the floor, feet together, back straight keep. Bending the hand down to touch the chest floor, then a sharp push right hand to the body jumped, and his hands landed on the supports. So as not to damage the elbow joint, landing on bent arms. Quickly get down on the floor at the same time two hands, like "jump". If you don't have appropriate supports, this exercise can be replaced by prying with cotton.
5
Take the emphasis lying on the floor. Hands are shoulder-width apart, feet together, back straight, shoulders reduced. Bend your arms to touch the breast sex. Then sharply push down with both hands, so that the body "jumped" off the floor. In the phase of flight time to clap your hands under the breast, and again landed with two hands on the floor. Perform 5-8 repetitions.
6
Take the emphasis on the parallel bars. Grip slightly wider than shoulders. Slowly lower yourself so that the shoulder joints are a bit below the shoulder. Climb up a strong push. Do three sets of 6-8 repetitions. Rest between repetitions and 2 minutes.
7
Model the technique of blow in front of the mirror, picking up a 500-gram weights. Light weight gives you a speed boost impact, it will not strain the muscles.
Useful advice
The technique with a relaxed hand, perform directly under the supervision of a specialist. A direct strike is the most complex technique, so pay the study of the movement every day at least 10 minutes.

If you don't need to learn how to put a direct hit, use right side or left side.

Advice 5 : 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.
How to hold the fist at impact
Instruction
1
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.
2
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.
3
Thumb withcover the outer surface of the middle phalanges of the index and middle fingers.
4
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.
5
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.
6
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.
7
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 6 : 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 7 : 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.

Advice 8 : 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 9 : 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.
How to strengthen a punch
You will need
  • - metal hammer;
  • - Boxing paws;
  • - help partner;
  • - Boxing paws;
  • - carpal expander;
  • - fixed automobile tire;
  • - jump rope.
Instruction
1
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.
2
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.
3
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.
4
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.
5
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.
6
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.
7
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.
8
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".
9
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.
10
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.
11
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.
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