Impact force largely depends on the natural qualities of a person. Even among professional boxers, there are those who have a knockout blow, and there are those who are not “knockouters”, although they have a fairly powerful blow.
And yet, the impact force of an ordinary person who is fond of sports can be increased. To do this, there are several exercises that need to be performed as often as possible.

First of all, this is the well-known push-up with fists, which must be performed on a hard surface in several approaches. The number of push-ups should be selected individually, based on your own training. Bending and extending your arms at a fast pace is a kind of imitation of blows, which will help to significantly strengthen them.

The second way to develop punching power is to use weights when practicing punches or shadowboxing. Small dumbbells with a total weight of 2-3 kilograms are ideal for this purpose. Shadowboxing should be done over three rounds lasting three minutes each.

You need to rest for 1-2 minutes between rounds. At the same time, direct, side blows and blows from below are practiced. When your hands are strong enough, you need to train “series of strikes.”
You can significantly increase the impact force when training with a light barbell or barbell from this barbell.

Hands with the barbell in the “chest” position are sharply thrown forward in front of you, and then return to their original position. You should know that this exercise requires initial preparation and thorough warm-up of the hands before performing it.

A kettlebell weighing from ten to sixteen kilograms will help increase striking power. You can perform a wide variety of exercises with it, such as: bench chest press; presses and jerks alternately with the left and right hand while standing; "eights".

It must be remembered that all exercises with a kettlebell must be performed in “extension”. “Bending” exercises increase the strength of the arms, but at the same time they stiffen them, which does not contribute to the development of sharpness and force of impact.

Exercises that simulate chopping wood are good for developing punching power.

You can “split wood” at home using a small sledgehammer and a tire, however, this exercise requires the strictest adherence to safety precautions. It’s better to do it outside, away from home furniture and other people.

MENSBY

4.4

A quick and strong punch is a skill that will come in handy in difficult and extreme moments of life. How to punch hard? How to take your punching skill to a professional level?

Punching fast and hard is a basic skill. Mastering such a strike begins with improving physical fitness and learning to perform a strike in such a way that the source of force is not only the arm, but the whole body. By learning how to properly aim and hit within striking distance, you can add more speed to your punches, and by using training techniques that help you instantly increase muscle mass, you can build strength. If you're ready to take your punching skill to the next level, then move on to step one.

1. Work on physical fitness

1.1 Take the correct stance. For a good punch, the placement of the feet and legs is of great importance, since such a punch requires the work of the whole body. Place your feet slightly wider than shoulder-width apart so you can easily pivot toward your target and throw your weight behind the punch.

If you are hitting with your right hand, your right foot should be slightly back and your right heel should be raised.

During the impact, your legs will tend to move in the direction of the impact. When you strike hard, they should not leave the ground. If you elevate your feet, you take some of your body weight out of the equation and your punch won't be as powerful.

1.2 Keep your eyes on the target. Your concentration should not leave your target. Never close your eyes or look away; In order to aim correctly and strike with power and precision, maintain concentration. Tuck your chin in slightly so that it is protected by the striking hand during the strike.

1.3 Generate force through your hips and core. As you kick, rotate your hips and body toward the target. Try to position yourself so that the rotation is as complete as possible, even if you are very close to the target. Your punch will be stronger if you can turn completely instead of just shifting slightly. When throwing a punch, you should really feel the weight of your body.

When practicing punching, pay attention to your hips. Rotate them quickly and forcefully towards the target, as if you were about to strike it with your hips rather than with your fist. This will help you develop the power needed to hit hard and quickly.

While spinning, you should not have to lean forward or try to reach the target. If you have to reach towards the target in order to hit it, you will lose power.

1.4 Throw your hand forward. Your shoulders should be free until you are ready to strike. When ready, throw your arm forward to easily reach the person you are hitting. While your hand isn't moving, keep it relaxed and then clench it into a fist so it delivers a heavy punch.

When making a fist, clench all four fingers except the thumb and wrap them last. Make sure your thumb is bent behind you, otherwise it will get caught in your strike.

Pre-bandaging your hand will help you avoid injury and make the blow more powerful.

Don't plan your punch before throwing a punch - this will allow your opponent to figure out your plan before you try to punch. This is called "wiring" and results in lost matches.

1.5 Make contact and exhale. Once you have made contact with the target, exhale. It may take practice to time your breathing so that you exhale with each beat, but getting into the correct breathing rhythm is well worth the effort. Inhale before the strike and exhale as it strikes, putting every ounce of your energy into the strike.

After landing a strike, jump back to your starting position to prepare for the next strike.

Remember to tuck your chin in to be ready for a counterpunch if one comes.

2. Increased speed and strength

2.1 When throwing a fist, consider the distance. You should only throw a punch if you are at the ideal distance to deliver it with maximum force. This means being close enough to hit without deflecting or leaning forward. You should be able to deliver the punch with your arm extended, but not too extended.

If you have to lean forward to make a shot, a lot of the power in your shot will be lost.

Practice on the punching bag until you understand how far away you should be from the target when hitting. This distance will depend on the length of your arm and your range of motion.

2.2 Move your whole body. The importance of using your entire body, not just your arm, to throw a punch cannot be overstated. Even if you can move your arm quickly, without rotating your entire body, your punch will be less powerful when moving just your arm.

Using your leg muscles will allow you to generate power and speed when hitting. The leg muscles are the largest and strongest muscles in the body and should be behind every punch.

Remember not to lift your feet off the floor during the impact, as this will throw you off balance and take away some of your power. Keep your feet quick, but keep them close to the floor.

2.3 Hit from different angles. In combat, you won't hit the same way every time. Learn to determine which type of strike will be most powerful in each specific situation. To improve your fighting prowess, work on mastering your strikes from the following basic angles:

Right or left cross: This is one of the strongest shots. If you punch with your right hand, your left leg should be behind you. Conversely, step your right foot back if you are punching with your left hand. Turn your body sharply during impact.

Jab or straight punch: To initiate this punch, move the foot on the side of your throwing hand forward. If you hit with your right hand, then your right foot should be in front, and if you hit with your left, then your left. As you execute the punch, shift your weight slightly forward and rotate your arm slightly inward. Make sure you don't have to reach the target.

Left or Right Hook: If you throw a left hook, your entire body should turn to the right during the strike. As you throw your arm forward, your right heel goes down and your left heel goes up. For a right hook, take the opposite approach.

Uppercut: When throwing a punch, rotate your fist so that your palm is facing up and strike from your hip diagonally. A strike made in a diagonal direction will be more powerful.

Choose the right moment. Since distance is very important when you want to punch with the most force, it is important to understand that not every punch will be the strongest. If you're a little out of optimal range, your shot will be a little weaker due to the fact that you'll be trying to get into the right position for a more powerful shot. A good moment to deliver the strongest blow comes when the following conditions are met:

If your opponent is in the process of striking, as he will be less focused on what you are doing.

If he let his guard down. You can create this situation by throwing irregular strikes or attacking from unexpected angles.

If he is stunned by a previous blow. To prepare for a powerful right cross, try starting with a quick jab.

3. Training to Improve Your Punch

3.1 Practice hitting slowly. The hardest hits aren't really the fastest. Your arm may be moving faster than the rest of your body, so waiting for your body to catch up with your arm slows down the strike. Even though a strong punch is generally slow, there will be times when you have just the right amount of time to land a slow but extremely powerful punch. It's worth practicing punching at a slow speed so you can feel the force that comes from giving your body time to become the support of your fist.

When training, try hitting twice as slow. Force yourself to slow down and concentrate on using your leg muscles and core to maximize the power of your punch.

When you hit at full speed, don't forget where the force for the hit comes from. While you won't be punching at half the normal speed in the ring, you can still focus on using your legs and core to generate as much power as possible.

3.2 Train on a pneumatic bag. Speed ​​is just as important as strength because if you are too slow your opponent will have time to throw a lot more punches. Train with a punching bag and pay attention to how fast your arms move. Maintain proper training form and remember to move your thumb away from the knuckles during impact.

The pneumatic bulb should be suspended so that its largest part, the belly, is located at the level of your nose. If you hang it too high, you will perform the wrong workout form.

Concentrate on keeping the bag in constant motion and in control at all times. Begin slow alternating strikes with your right and left hands. Once you have control of the bag, speed up your punches.

3.3 Do strength training. A little strength training is a great way to keep your body in the best shape possible, but it alone will not make you a stronger or faster boxer. You need to train your punching muscles by hitting, not by lifting weights. Therefore, a strength training regimen that strengthens your legs and core to throw maximum power punches is a great idea.

Try deadlifts to build overall strength in your legs, core, and arms.

Squats, push-ups, and pull-ups are good exercises for building strength, which corresponds to improving your punching.

3.4 Do cardio exercises. The best types of cardio to get into the shape a good boxer needs are swimming and jumping rope. When you need a break from regular exercise, consider these types of exercise as an alternative. Running, cycling and other types of cardio are beneficial, but they don't provide the strength gains that specifically help your body perform hard in the boxing ring.

3.5 Try isometric training. Isometric muscle contraction occurs when muscles contract without changing their length. You can train this type of contraction by pushing as hard as you can on a stationary object, such as a wall. Using isometric arm training will teach your body to build strength that can be quickly released with maximum energy. Try the following arm training regimen:

Make a fist and press it against the wall as hard as possible. Rest your entire body against the wall for ten seconds, and then repeat the exercise on the other arm.

Try to do 3 sets of 15 sets per workout. Doing this exercise daily will strengthen your muscles.

Adviсe

Study anatomy so you know which spots will cause more damage when hitting them.
Remember that balance is the key to striking quickly.
Try the left-right combination.
Don't exercise in your everyday shoes. Regular everyday shoes will chafe your feet.
Don't hit the punching bag with your bare hands; you risk damaging your wrists and knuckles. If you injure your hands, they will need to heal before you can resume training.
Always take into account the height difference between you and your opponent.
Don't hit people without good reason. Beating is not a productive solution to any problem.

Jet Li fight video

Knowing how to protect yourself on the street is a very important skill. The ability to deliver a knockout blow is necessary not only for professional boxers, but also for the average person. In this case, a lot depends on physical preparation. There are different ways to increase the power of your strike. During an attack, different muscle groups are involved, so you need to know how to properly prepare them all.

How to increase your punching power

The degree of damage is influenced by the following types of muscles:

Large pectoralis;

Triceps brachialis;

Wide dorsal;

Deltoid;

Muscles of the forearm.

How to make your arm muscles stronger

You can strengthen them by doing regular push-ups. If a trainee can do this 100 times, the impact force will be 2 times greater. The load on a certain muscle group depends on the position in which the hands are placed.

Exercise options:

First option: regular push-ups, hands at shoulder level. Performed slowly, at a rate of 20 presses per minute.

Second option: hands are placed together at the level of the stomach, the body is directed forward.

Third option: place your hands wider than shoulder width and perform presses.

How to increase your kicking power

Since the weight of the leg exceeds the weight of the arm, it is capable of causing more serious damage to the enemy. However, for this it is not enough to work out a clear technique; physical preparation must be appropriate. The question arises: “How to increase the power of a kick?” To do this you need to train separately. Following the trajectory of the attack allows you to make the damage as effective as possible, since the blow is delivered along the shortest path, taking into account the laws of physics.

There are different exercises that can make your kick attack powerful:

1. Leg raises. The exercise is very difficult, but effective. Strengthens the muscles of the thighs and abdomen. To perform it, you need to stand at a distance of 60 cm from the chair, then smoothly execute the trajectory of the impact and fix the leg in the final position for 2-4 seconds (the more, the better). After this, lower your foot onto the back of the chair. Perform 2-3 approaches.

2. Practice with simulators. Performing leg presses helps increase muscle endurance and strength. You can also do squats.

How to increase your punching and kicking speed

Working out in the gym increases strength. However, the increased muscles have more weight, therefore, according to the laws of physics, the speed of the blow is lost. To prevent this, it is necessary to simultaneously develop the ability of the muscles to inflict damage not only powerfully, but also as quickly as possible. To develop your arms, you should perform the following exercises:

1. Speed ​​push-ups. To do this, you need to perform presses as quickly as possible.

2. You can speed up the attack with your hands by performing claps from a lying position. It is necessary to do a push-up and from the bottom position push off the floor with your hands so that you can have time to clap in front of you.

3. Initial pose: lying on your fists, hands at the level of the solar plexus. Do presses as quickly as possible and many times.

There are other exercises to increase your kicking speed:

1. Jumping. You need to squat and jump as high as possible from the bottom position.

2. Kicking with weights (0.5-3kg). For a certain amount of time in the fight (3-5 minutes), keeping the tempo, you should constantly kick at certain levels. For beginners, the rhythm could be, for example, 1 beat every 3 seconds. It is important to follow it, then not only the speed of the strike will increase, but also endurance and strength.

3. Jumping on an obstacle. You need to sit down a little and jump onto some surface. Do this until your legs get tired. This exercise effectively develops impact speed.

For athletes involved in various martial arts, a well-placed blow is important. In this article we will look at what the force of a blow depends on and how to train correctly to achieve the desired result.

What does it depend on and what muscles are responsible for the force of a hand strike?

The impact force in simple words is the body mass multiplied by the speed of movement. In this case, the mass of all the muscles involved is important, not just the arms. Let's figure out which muscles of which parts of the body are involved during a punch:

• legs(calves, quadriceps, thighs) - when striking you need a good fulcrum, push and turn, balance, forward movements that will provide speed;
• abs and back muscles- allow you to maintain balance, transfer energy and directed force of the lower extremities to the shoulder and hand, restrain the recoil from the blow;
• thoracic region- this is endurance, which affects the time it takes to keep your arms suspended during a long fight;
• arms (shoulder and forearm)- their flexion and extension abilities are more important in order to be able to switch to defense in time after a blow. The hands transmit speed and force to the entire body. The forearm is responsible for the correct position of the fingers clenched into a fist. The stronger the forearms, the more firmly the finger bones are fixed and, accordingly, the less risk of injury.

Exercises for punching strength

To develop the necessary strength, there is a set of trainings. Let's take a closer look at how and what muscles to train: examples and technique.

Kicking the ball

To perform this you will need space and a heavy, preferably a basketball ball. Technique:

1. Feet shoulder-width apart, body straight.
2. The ball is raised above your head in your hands.
3. You need to hit the floor with maximum force and catch it after the ball springs back.
4. Repeat the action at least fifteen times.

Squat with jump up

You can start squats without weights, and then perform actions with additional weight in your hands, for example with dumbbells. Technique:

1. We stand straight, arms freely along the body, feet at step width.
2. We do a squat until the angle between the thigh and knee joint is 90°.
3. From this position, we jerk the body up, raising straight arms above the head.

Video: jump squats This exercise, like those described below, is performed as many times as your level of physical fitness allows. During regular training, sets and approaches are increased.

Pull-ups

When training to develop impact force, unlike conventional ones, place your palms wider than your shoulders. The best result is achieved if you increase the load by performing the action with weights.

Push-ups with clapping

This plyometric action is used in training by professional athletes (gymnasts, bodybuilders, boxers) to develop speed and endurance of muscle tissue. Sequence of actions:

1. IP - prone position.
2. As you inhale, bend your arms, approaching the floor.
3. As we exhale, we push off the floor with force, clapping our palms.

Video: push-ups with clapping: technique and nuances

Power outputs from the bar

A strong jab or hook is, first of all, a sharp movement that is invisible to the enemy. The following exercise will help you develop your speed and sharpness. We do it according to this scheme:

1. IP - “elbow bar”.
2. Push your body sharply and forcefully into a palm-stand.

Hannibal push-ups

The next activity, in addition to training almost all the muscles of the body, develops a sense of balance. Instructions:

1. Take a lying position.
2. Raising your body on your palms, simultaneously jump and pull your feet towards your hands.
3. Standing on your feet, touch your palms to your knees.

Video: Hannibal push-ups, how to learn

Reverse push-ups

Reverse push-ups are performed using a sports bench. Sequence of actions:

1. Stand with your back to the bench.
2. Place your palms on the edge of the bench.
3. Bending and straightening your elbows, perform body lifts.

Jerk

Training with kettlebells very well develops the muscles responsible for flexion and extension. Instructions for performing a jerk:

1. With your arm outstretched, place the weight between your feet.
2. You need to keep your back straight.
3. With one jerk, you need to raise your hand with the weight above your head.

The exercise is similar to the previous one, but there is a difference: in the snatch, the weight is thrown back over the head onto the shoulder, and then thrown up with a sharp push.

Lifting a kettlebell up from a seated position

This set, in addition to strength, develops balance. Technique:

1. With a projectile on the shoulder, squat with your knees completely bent.
2. To maintain balance, the free arm is extended in front of you.
3. Raise the weight, hold for a couple of seconds.
4. Repeat on the other limb.

Did you know? Samoan boxer David Tua is considered the record holder for the power of a blow; the power of his hook in kilograms is estimated at 1300.

Raising the kettlebell forward

This action is similar to the snatch exercise, but during the snatch the kettlebell is raised to chest level and locked in that position. If performed correctly, the angle between the body and the arm extended with the projectile will be 90°.

Lifting a kettlebell from a lying position

In this set, you can help yourself when performing with your free hand. Technique:

1. Lying on your back, raise your hand with the projectile.
2. Without changing the position of the hand, they begin to lift the body.
3. Lifting is performed by bending your legs in turn.

Video: lifting a kettlebell with one hand from a lying position

Exercises with a sledgehammer

An activity like stuffing tires can increase muscular endurance in all major muscles of the body. Helping to lift heavy weights, the legs, buttocks, and back work. All you need is a sledgehammer or hammer with a weight convenient for you, and an old car tire. You will have to practice outside, having first dug the tire halfway into the ground to secure it.

The scheme is as follows:

1. Standing directly in front of the tire, wrap your palms around the handle of the projectile. One palm is closer to the striking end, the second is in the middle of the handle.
2. When swinging your arms, turn your feet in the direction of the swing.
3. When hitting, take half a step forward, then back.

A similar exercise can be performed standing straight, without turning the body or changing the position of the palms: clasping the sledgehammer with both palms with a small distance between them.

Video: working with a sledgehammer - developing impact force

There are many exercises for developing an explosive strike, as well as training recommendations. Let's look at some of them:

1. Exercises with an expander develop the hand and finger muscles well. In this case, training should be done daily, choose a hard simulator.
2. Jumping rope strengthens your legs, abs, and back muscles. The higher your legs rise, the more effective the workout.
3. Paw work is a great activity for developing speed and agility. The same goes for shadow boxing.
4. In addition to the types of push-ups described above, push-ups on your fists are also effective.

Did you know? The swing is considered the most ridiculous blow in boxing - it seems that the boxer is simply waving his arms like a windmill. Although heavyweight Shanon Briggs, thanks to the swing, managed to win forty-five victories by knockout, and in the very first round of the fight.

Tips on striking techniques:

1. When standing, it is correct to keep your knees slightly bent, this will allow you to distribute your own weight.
2. The feet are always turned in the direction of movement of the hand (right fist - right leg).
3. If the contact with your opponent is as close as possible, turning your entire body in his direction will give greater strength and speed. There is no need to lean forward.
4. By drawing your fist back, making a strong swing, you thereby warn the enemy of your intention.
5. The fist should be clenched as much as possible during the strike.

In conclusion: only regular training and following the rules during exercise will give the desired result over time. Remember that you need to train all muscle groups, all movements during impact must be coordinated and simultaneous.

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Force is speed times mass. From here it immediately becomes clear that the force of the blow depends on how much your hand weighs and how quickly you shoot it. But in reality there are many more nuances.

1. By and large, the force of a blow depends not on how much your hand weighs, but on how you apply your own weight. Having a weight of 60 kg, you can strike with a force of 1000 kg or more.
2. The trajectory and area of ​​the impact surface also play an important role. From school physics lessons we know that the smaller the area, the greater the pressure! That is, if the blow is smeared and not concentrated, then even the fact that you weigh 80 kg will not save you. You may weigh 50 kg, but if you put it in one small point, you will easily knock out your opponent! Trajectory has more to do with speed. The more precise the path to the target, the easier it is to develop hand speed during the impact.

To make a strong blow, it is important for you to understand one thing. One hand is not enough to achieve the desired effect. Your first goal is to learn to use your whole body: legs, hips, core.

To do this, you just need a goal. At home, even a wall will do. Move your hand 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. Before you even noticed, you started working with your whole body. Perform the exercise until it becomes automatic.

The next move is training on apparatus. For this we will use a punching bag or a makevara. If you have nothing, Google how to make a pear with your own hands, and you will find the answer to your question)

It is best to work on the pear for endurance. Try to constantly squeeze the bag with your whole body while you have the strength.

To work with the paw you will need a partner, take the hand of any friend and go! Your task is to choose two or three favorite blows and practice them, but not just, but trying to punch through the blow through the paw, only then will you deliver a powerful penetrating blow.

Make-up work is based 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 the impact, and as was said earlier, the force of the impact is the speed multiplied by the mass. Place the weights on your hands and hit the air for three minutes. Then remove the weights and you will feel your arms flying. Try to consolidate this state by performing one more approach only without weights.

There is another good exercise. But it is probably only relevant in the summer since it is performed in water. Take two squares of wood that are 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 while resisting the pressure of the water. Develops pushing and penetrating force very well. But if it’s winter or you don’t have any water sources nearby, then you can use tourniquets. Attach one end to the wall and hold the other in your hands and you will get almost the same effect.

In general, if you don’t want to bother with choosing a training program, then competent people have already done everything for you. Having passed via the link you will find an already perfectly selected strike training system that has been worked on by more than one professional fighter.

We've sorted out the technique, now let's move on to physical training.

For a strong blow, it is important not to hit the muscles too hard. 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 with your own weight using push-up bars and parallel bars. In some cases, weighting agents are used.

Make a schedule according to which you will study. It is best for classes to take place every other day.

To pump all the muscles on the horizontal bar you will need 6 approaches. The first three are with a normal grip, but changing the distance between the hands, and three more with a reverse grip, also changing the distance between the hands.

On the uneven bars, the entire emphasis is on the triceps, chest and shoulders. In push-ups, just like on the horizontal bar, you need to change the distance between your 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 a car and they probably have tires that they no longer need. Fix the tires and hit them with a sledgehammer as hard as you can, trying to resist the kickback of the rubber. This exercise allows you to develop striking power well; a large number of outstanding fighters have done this.

The second exercise is throwing heavy balls. It is probably known to all boxers as it also has a positive effect on the power of the blow.

The third is an expander. Often, young active athletes do not devote enough time to working with an expander, so it is quite monotonous and boring. But this is one of the few ways to pump up your forearm, which is worth spending the right amount of time to make your arm heavier.

Also, be sure to read about and.

This is how, following some simple tips, you can make your strike more powerful and penetrating. Write your ways of developing a blow in the comments, and also subscribe to the blog to support the project. Don't forget to like and repost. Good luck everyone.