Every man should be able to stand up for himself and his loved ones. Therefore, many are interested in the question of how to increase the power of a punch, because one strong and accurate punch can decide the outcome of the fight, sending the enemy into a deep knockout. What determines the force of a punch and how to increase it? You will learn more about this later in the sequel.
What determines the strength of a punch?
Before answering this question, let's remember from the school physics course what force is. So force is the mass of the body multiplied by the acceleration. It turns out that in order to increase the force of punching, we need to increase muscle mass or impact speed, or better, both.
However, that's not all. The strength of the blow depends on the accuracy of the blow, as well as on whether you can fully invest in the blow, that is, put your entire body weight into it. If the blow is not accurate, then the force of such a blow will be small. It's the same if you don't fully invest in the punch. You can often see beginners trying to land a series of fast punches. Of course, the strength of these blows is scanty, since the beginner does not know how to invest in a blow.
How to increase punching power?
After analyzing the information on this topic on the Internet, I found that most often, in order to increase the power of impact, it is recommended to train the target muscle groups that are involved in the punch. Like, train the muscles of the chest, deltas, triceps and everything will be in order. However, in order for the blow to be really powerful and crushing, it is necessary to use the maximum number of muscles. Only the coordinated work of a large number of muscles will allow you to put all your weight into the blow and, subject to high speed and accuracy, will provide the maximum impact force.
Of course, in order to put in the right striking technique, you will need a competent and experienced coach who will point out your mistakes and help correct them. However, in order to increase the power of punching, you absolutely do not need to work with a trainer. With the help of special exercises that can be performed as in gym, and at home, you can significantly increase the impact force.
Striking Strength Exercises
There are a huge number of exercises with which you can increase the strength of your hand. Some of them, such as bench press, close grip press, dips and others, that is, strength exercises on target muscle groups, only indirectly affect the force of punching. This doesn't mean that you shouldn't do them. You can greatly increase your punching power by doing just these exercises at an explosive pace. However, today I will tell you about special exercise to increase punching power.
Sledgehammer strikes on the tire
This exercise is the most effective for increasing the power of punching. With this exercise, you will learn to fully invest in the blow through the coordinated work of all muscles. Hammer blows on the tire develop a truly crushing blow. Moreover, this exercise will be useful not only for drummers, but also for wrestlers.
As you understand, for this exercise you will need a hammer and an old tire. I advise strikers to use lighter sledgehammers (8-10 kg). Wrestlers may use heavier sledgehammers. It is better to bury the tire halfway into the ground so that it remains in one place.
The wrestlers should hold the sledgehammer by the end of the handle, and the drummers should hold the sledgehammer with one hand at the end, and with the other approximately in the middle of the handle. This position of the hands will maximize the increase in the power of throws for wrestlers and the power of punching for boxers.
The number of approaches and repetitions will depend on the goals, the weight of the sledgehammer and the fitness of the athlete and other individual characteristics. Try to perform 100 blows with a sledgehammer on the tire in one go. The optimal number of approaches is 2-4.
Tire hitting with a sledgehammer is a hard exercise that will teach you how to engage a large number of muscles on impact, from the legs, back to arms. Thanks to this, the power of your punch will increase significantly.
You immediately think that you need to increase the overall body weight (gain mass) in order to hit better. And here it is not. To increase the force of a punch, you need to realize what it is formed from. We'll talk about this.
Hit on the nose
Speed alone is not enough to deliver a strong blow. It is necessary to invest all your weight, only then there will be a result.
Do not straighten your arm completely when hit - so as not to dislocate the joints. Strike from different angles.
Feet:
- should be slightly wider than shoulders;
- the heel rises first;
- upon impact, the foot must be turned in the direction of the movement of the hand;
- when hitting with the right hand, the left foot is in place, and the heel of the right hand rises and vice versa.
Other features
- The knees should be slightly bent, the weight of the body is transferred forward.
- Turn your hips towards the opponent at the same time as you strike.
- Full movement of the body upon impact, with a close ejection of the arm, is more effective.
- Never push forward. Turn your body sharply.
- When swinging, do not take your hand back - the opponent will guess about the maneuver.
- The fist must be compressed as much as possible upon impact.
- Exhale with each beat.
Watch a tutorial video on how to punch properly:
How to increase punching power: exercises
1. Kicking the Ball
Find the heavy ball that boxers use in training. If you don't have one, use a basketball one. Do the following:
- feet shoulder width apart, body straight. Raise the ball high above your head. Hit the ball hard on the floor and catch it after the bounce. Repeat the exercise at least 15 times.
2. Jump Squats
1. Starting position: stand up straight, feet shoulder-width apart, arms at your sides;
2. Sit down until the knees are on the same level with the hips;
3. Jump up as much as possible, while raising your hands;
4. Repeat jumps until you run out of strength (for better effect, you can take dumbbells in your hands).
leg muscles
Beginner, know: to develop a strong blow, you need to start with the development of leg muscles. They play a big role in the execution of the strike. Squats with weights help to develop the muscles of the legs to the maximum.
Upper body muscles
As for the upper body, here the triceps, back muscles and shoulders play a big role for a powerful blow.
The main exercises that develop these muscle groups:
- pull-ups;
- push-ups on fists;
- reverse push-ups;
- lifting the kettlebell (forward, up).
Source: depositphotos.com
1. Use a carpal expander regularly. Buy the hardest projectile, and work alternately, with both hands. Be sure to squeeze the expander sharply, applying all the force. This exercise helps develop the interdigital muscles. As a result, the fist will begin to weigh more, and the impact force will increase accordingly.
2. Jump rope every day with your hips high. Try to reach your chest with your knees.
3. Exercises with a sledgehammer are no less effective. Take a tool (this is best done near the garage), and start hitting unnecessary tires. During the exercise, it is precisely those muscles that work upon impact that are activated.
> Force is speed times mass. From here it immediately becomes clear that the force of impact depends on how much your hand weighs, and how quickly you shoot it. But in fact, there are many more nuances. To make a strong blow you need to understand one thing. One hand is not enough to achieve the desired effect. Your first goal is to learn how to use the whole body: legs, hips, core. To do this, you only need a goal. Even a wall will do at home. Extend your arm forward and walk towards the wall until you hit your fist, then take half a step back. From this position, strike at the target, you will not have enough arm length so use your whole body to reach. Now you yourself did not notice how you began to work with your whole body. Do the exercise until you reach automatism. The next move is training on shells. For this, a punching bag or makewara is suitable for us. If you don’t have anything, type in Google how to make a pear with your own hands, and you will find the answer to your question) On a pear, it is best to work on endurance. Try to constantly squeeze the bag with your whole body while you have strength. You will need a partner to work with the paw, grab the hand of any of your friends and go! Your task is to choose two or three favorite blows and practice, but not just, but trying to break through the blow through the paw, only then you will deliver a powerful penetrating blow. Makewar work is built on the same principle, only your partner also puts pressure on you while you are trying to strike. You should also take the time to shadowbox. It will help increase the speed of impact, and as mentioned earlier, the impact force is the speed times the mass. Put the weights on your hands and hit the air for three minutes. Then take off the weights and you will feel your hands flying. Try to fix this state by doing one more approach only without weights. There is one more good exercise. But it is probably relevant only in summer, as it is performed in water. Take two squares of wood according to the size of your hand. Attach ropes to them and put them on your hands. Go into the water with them and deliver direct blows resisting the pressure of the water. Very well develops pushing and penetrating power. But if it’s winter now or you don’t have any water sources nearby, then you can use harnesses. Attach one end to the wall and pick up the other end for almost the same effect. In general, if you do not want to bother with the selection of a training program, then competent people have already done everything for you. Going by reference you will find an already perfectly matched punching system that more than one professional fighter has worked on. With the technique sorted out, now let's move on to physical training. For a strong blow, it is important not to hammer the muscles much. Therefore, it is better to work with your weight. Such a popular sport as will help you with this. Its meaning is to pump up own weight using push-ups and bars. In some cases, weighting agents are used. Make a schedule for which you will work. It is best that the classes take place in one day. To pump all the muscles on the horizontal bar, you will need 6 sets. The first three with a regular grip, but changing the distance between the hands and three more with a reverse grip, also changing the distance between the hands. On uneven bars, the emphasis is on the triceps chest and shoulders. In push-ups, just like on the horizontal bar, you need to change the distance between the hands to use different muscles. In addition to the workout, there are a couple more exercises that help make the blow strong. The first and one of the most effective is a sledgehammer. I think everyone has at least one acquaintance with the car and he probably has tires that are no longer needed. Fix the tires and hit them with a sledgehammer with all your might, trying to resist the recoil of the rubber. This exercise allows you to develop striking power well, as a large number of outstanding fighters did. The second exercise is throws heavy balls. It is known, probably, to all boxers, as it also has a positive effect on the force of impact. The third is an expander. Often, young active athletes do not devote enough time to working with an expander because it is rather monotonous and boring. But this is one of the few ways to pump up the forearm, which is worth taking the right amount of time to make the arm heavier. Also be sure to read about and. This is how you can make your punch more powerful and penetrating by following non-tricky tips. Write your ways to develop a hit in the comments, and also subscribe to the blog in order to support the project. Don't forget to like and repost. Good luck to all.
Instruction
In most cases, the impact force depends on the impact technique, the state of the muscles, and genes. The first step is to at least learn the basics of technique, striking, so that it makes sense to increase the speed and force of the blow. So, let's start with a warm-up. We stretch our arms, shoulders, muscles of the chest, back, legs. As you know, the power of a direct strike comes from the triceps. But depending on how the impact changes, other muscles are also involved. Let's take a side kick as an example - a hook: it mainly involves the triceps and chest muscles. And, let's say, in the lower blow - - biceps, triceps, chest muscles, as well as back muscles and are involved. The whole impact force depends on the legs, and only then the arm muscles are involved.
After this little digression into theory, we can go directly to the exercises. Let's proceed to the first exercise for a direct strike - push-ups on the palms, narrow setting. This exercise engages the triceps muscles, which are part of the core muscle group for speed and punching power. You need to put your palms in such a way that a triangle forms between them. In this case, the palms should be parallel to the chin. When push-ups, touch the forehead to the area of \u200b\u200bthe triangle.
Now let's move on to the second exercise - push-ups on fists, narrow setting. In this exercise, we again work triceps. We put our fists together, parallel to the middle of the chest area. In this way we do push-ups, while spreading our legs shoulder-width apart.
Next, we perform push-ups on the fists in a wide position. In this exercise, in addition to the muscles of the arms, the muscles of the chest are also involved. Pumping the muscles of the chest, respectively, we increase the strength and speed of the side impact. We spread our hands as wide as possible, put them on our fists and begin to do push-ups. Push-ups should be done as deep as possible so that the muscles work optimally. The best way perform deep push-ups - using three chairs. We put 2 chairs parallel to each other for arms and 1 for legs. And thus we do push-ups, lowering the torso as deep as possible.
Now we take dumbbells weighing 2-3 kilograms. To begin with, you do not need to take more weight so as not to damage the joints. And we fight with a shadow, 200 straight, side and uppercuts each.
Then we take the rope and start jumping as quickly as possible, preferably at least 3 minutes. Performing this exercise, we pump the calves and feet, from which the impact force directly comes. If you do not have a rope, you can jump without it, steps forward, backward, right and left.
Push-ups should be performed smoothly, at an even pace and to the limit, until the hands shake from overload. As you know, in all sports, doing something beyond their capabilities, thereby they expand. So we did a few sets of push-ups plus jump rope. After that, be sure to spend 20-25 minutes hitting the pear. Moreover, work with a pear should also be smooth. Hitting it with all your might and as quickly as possible is not worth it. To relax the worked muscles, you need to spend a couple of rounds with a pear.
Any man would like to learn how to deliver strong blows, since this is the only way to win in a duel with an opponent. Even if you don't attend boxing or martial arts training, this does not mean that you do not need to train punching power. Situations in life can be very different and it is quite possible that you will need to stand up for yourself or for your loved ones. To defeat your opponent, you must not only hit correctly, but also deliver super-powerful blows.
How to increase punching power at home
If you know what is yours weakness- You will have to train regularly to strengthen your punch. To do this, it is not necessary to visit the gym and go to boxing classes, if you want to increase strength, you can even at home. The main thing in this case is the regularity of classes. We advise you not to give up, even if at first you will not notice any changes. Strength requires development, and it will not appear if you drop your hands halfway. Therefore, we advise you not to hope for a miracle and work on yourself in the sweat of your face!
How to increase punching power? Rule #1: Before starting the main workout and performing punches, be sure to do a 10-minute warm-up. This may include push-ups and pull-ups, arm swings, etc. This will prevent injury and sprains.
Manual expander- Buy this inexpensive gadget at a sporting goods store. With it, you can train your wrists and strengthen them, the simulator also develops the forearms, and in fact they are used when making strikes.
Strikes in the air. Imagine that a dangerous opponent is standing in front of you. Hit him and don't forget to move, so you will hone not only your punching technique, but also your reaction speed. In real life, you will be able to respond to danger as quickly as possible.
Dumbbells. As we have already said, it is not necessary to buy a subscription to the gym, because you can train effectively even at home. To do this, we advise you to buy collapsible dumbbells, the weight of which can be adjusted. 3-4 times a week, use them to train the muscles of the chest, arms and shoulders, and the result will not keep you waiting.
Push ups - universal exercise, which will not only improve your stamina, but also affect your strength. Try to do 2-3 sets of push-ups each workout, each time try to do the new kind push-ups.
Check out our post How to properly do push-ups on your fists
jump rope. Boxers jump rope not only to drive excess weight before the competition, this exercise also helps to develop the wrists and shoulders, improve reaction. Jump 4-5 minutes before training.
Pull-ups. This exercise works just as well as push-ups. Not everyone can do pull-ups, but we advise you to try anyway. In any case, the exercise will only benefit you.
Mahi with a hammer. It is very dangerous to do this exercise in an apartment, but if you still want to try it, try it. Hit the imaginary enemy with a hammer, while trying to strain your arm muscles as much as possible.
Pear workout. If you have the opportunity, try to at least occasionally include hits on a punching bag in your classes. Inventory is in many halls, if you wish, you can install it at home.
To make a punch more powerful, you have to sweat. But with regular training, you will succeed and after 2-3 weeks you will notice a good result. Also, do not forget to eat right and include in the diet as much protein as possible.
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