You will need
- - Confidence in their abilities.
- - The ability to achieve this goal.
- - Persistence.
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.
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.
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.
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.
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.
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.
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.
You will need
- - barbell or dumbbell with a thick neck;
- small all-rubber ball;
- gymnastic Mat.
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.
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.
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.
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.
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.
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.
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.
Experienced athletes are advised to perform the deadlift in shoes with a thin sole or even barefoot.