You will need
  • - automobile tire;
  • - sledgehammer;
  • tight carpal expander;
  • light dumbbells;
  • - the parallel bars.
The work in the smithy replace the shockAMI a sledge hammer on a rubber tire. Let the tire will be dug into the ground or just lying on a flat surface. Hit the hammer on the tire on all sides to develop muscles involved in the application of different strikes. Choose a tool with a welded handle, so you protect yourself from the formation flying of the hammer during the blows.
In order to relax the biceps do pushups on the bars. Please also position "focus on the parallel bars". Legs crossed at the ankles and slightly bent. Slowly bending your lower body to the shoulder joints fell slightly below the elbow. A sharp push back to the starting position.
Do three sets of 10-12 pushups.
To make the hands more prepared for long periods of time daily work with carpal expander. Choose the most tight instance. Squeeze it sharply, with all his strength, and as abruptly let go. The load with this exercise, commensurate with the rise of the bar of the big weight. A large part of the effort falls on the muscles of the hand, this will allow you to get rid of the fat layer between the muscles and strengthen the big toe that is most often affected by the strikeE. Work with both hands alternately.
Any really strong impact begins not with movement of the shoulder. First, the work includes the muscles of the legs, then the movement is transmitted to the housing and through the recoil of the energy goes into the hand. Model the correct movement every day for at least 10 minutes in front of the mirror. Grab a light dumbbell. Polukilogrammovy shells will help to develop enough speed strikeand not to pump the muscles.
Very effective exercise for developing strength push and relaxation of biceps – blasting push-UPS. The easiest option for such push-UPS – push-UPS with cotton. Starting position – prone position. Hands slightly wider than shoulder width, elbows straight. The back is straight.
Slowly lower body until chest touches floor. Then sharply push the body up, in a phase of flight time to slap hands under the chest and then return to its original position. Not to hurt the elbow joints, landing on bent arms.
Perform three sets of 8-10 repetitions. In the latter approach run the maximum number of push-UPS.