Being able 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 an ordinary person. In this case, a lot depends on physical fitness. There are different ways to increase the power of the blow. During the attack, various muscle groups are involved, so you need to know how to properly prepare them all.

How to increase the force of a punch with a hand

The following types of muscles affect the degree of damage:

Large chest;

Three-headed brachial;

Wide dorsal;

Deltoid;

Forearm musculature.

How to make your arm muscles stronger

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

Exercise options:

The first option: regular push-ups, hands are at shoulder level. It is performed slowly, at a rate of 20 presses per minute.

The second option: the hands are placed together at the level of the abdomen, the body is directed forward.

The third option: place your arms more than shoulder width, perform presses.

How to increase the force of your kick

Since the mass of the leg exceeds the weight of the arm, it is capable of inflicting more serious damage on the enemy. However, for this, it is not enough to work out a clear technique, physical training should be appropriate. The question arises: "How to increase the power of kicking?" To do this, you need to train separately. Compliance with 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.

Exists different exercises that can make a kick attack powerful:

1. Raises the legs. 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 follow the trajectory of the impact and fix the leg in the final position for 2-4 seconds (the more, the better). After that, lower your foot to the back of the chair. Perform 2-3 approaches.

2. Practice with simulators. Leg presses can help increase endurance and muscle strength. You can also do squats.

How to increase the speed of punching and kicking

Gym workouts increase strength. However, the increased muscles have more weight, therefore, according to the laws of physics, the speed of the strike is lost. To prevent this, it is necessary in parallel to develop the ability of the muscles to inflict damage not only powerfully, but also as quickly as possible. The following exercises should be performed to develop the arms:

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

2. You can accelerate the attack with your hands by performing claps from the support while lying down. It is necessary to do push-ups and from the lower position push off the floor with your hands so that you can have time to make a clap in front of you.

3. Initial posture: support lying on fists, hands are at the level of the solar plexus. Press as quickly as possible and many times.

There are other exercises to increase the speed of the kick:

1. Jumping out. It is necessary to perform a squat and from a lower position make a jump as high as possible.

2. Application of kicks with weights (0.5-3kg). It follows for a certain time of the fight (3-5 minutes) with the observance of the pace to strike constantly with the foot at certain levels. For beginners, the rhythm can be, for example, 1 beat every 3 seconds. It is important to observe it, then not only the impact speed will grow, but also endurance and strength.

3. Jumping over an obstacle. You need to sit down a little and jump to some surface. Perform until the legs get tired. This exercise effectively develops the punching speed.

Every male is concerned about the force of the blow. All fighters want a strong and sharp blow, but not all of them have it, so a question arises. And what to do in order to train such a blow. And preferably at home. The answer is simple. For this there is special exercises that contribute to a strong blow in the future. Let's look at each of these exercises in more detail, and talk about the technique for performing them.

First exercise - Push-ups

The most important exercise you can think of for development strong blow at home - these are push-ups from the floor. We strengthen it shoulder girdle, pectoral muscles and muscles of the arms.

If you understand what the blow is in general, and how it goes, then it is easy to understand that it goes from the supporting leg, through the whole body into the striking fist. Therefore, the stronger the whole body, the stronger the blow. Push-ups strengthen the entire top of the fighter and make the hit faster. But we know that strength is speed multiplied by body weight, so the faster the blow, the stronger it is.

Picture 1. Push-ups from the floor

The second exercise - Push-ups on the fists

The second exercise is almost identical to the first, but aimed at a completely different one. These are push-ups on the fists, which are aimed at strengthening the fist itself. From such push-ups, it hardens greatly, and becomes heavy. Therefore, over time, strikes become very hard and difficult for any opponent. Any fighter always does push-ups on his fists, thus he teaches his body to endure and react less to stiffness in his fist, and also makes the punch very heavy.

Picture 2. Push-ups on fists

Exercise 3 - Pressing your own weight

This exercise is performed using a chair or sofa, and is done on the basis of push-ups on the uneven bars. It is necessary to stand with your back to the object, and put your hands at a corner. Lower the body to the floor and stretch your legs forward. In this position, it is necessary to lower your arms to the very maximum, and quickly pull yourself up exclusively due to the strength of the arms. It strengthens the deltoid muscles, and the shoulders and upper part breasts.

This exercise increases the speed of the hands, and thereby, increases the power of the blow at home.

Figure 2. Bench press

The fourth exercise is hand training

To do the fourth exercise, you need something heavy, and if you have dumbbells, this will greatly help in performing the exercise. Here ordinary biceps exercises are done, which are best done with dumbbells, but you can also just do something heavy, for example, a hammered partfel. To perform the exercise, you need to pick up the object reverse grip, put your feet shoulder-width apart, and break your arms, and then bend again, overcoming the weight under the influence of the weight on the object. The exercise perfectly develops the strength of the hands and the entire force of the blow.

Fifth exercise - home shadow boxing

it training exercise allows you to work out everything conceived in the air. Here the fighter trains at maximum speed with own weight... It perfectly helps to develop the power of the blow, but only when performing on maximum speed... Over time, when the body more or less gets used to the exercises, weights can be attached to the arms and legs. First, 1 kilogram, after a month of training, 1.5 or 2 kilograms at once.

Important! It makes no sense to put on such weights right away, since the body is not used to it, and it will simply hurt for a very long time, preventing you from exercising normally.

Picture 5. Shadowboxing

Conclusion

It is quite possible to train the power of impact at home. For this, there are special exercises that anyone can do. This does not require any additional skill, or simulators. You just need the desire to practice, and develop your impact power.

Generally, the exercises provided will help you develop enough strong force blow. You just need to regularly perform them, and give all the best in each of them.

A quick and strong punch is a basic skill required to become a good boxer. Mastering such a blow begins with improving the physical form and learning how to execute the blow in such a way that not only the arm, but also the whole body serves as a source of strength. By learning how to aim and hit correctly within striking distance, you can give your punches more speed, and using training techniques that help instantly build muscle mass, you can build strength. If you are ready to take your punching skill to the next level, then move on to the first step.

Steps

Work on physical form

Get into the correct stance. For good hit with a fist, the position of the feet and legs is of great importance, since such a blow requires the work of the whole body. Position your feet a little wider than shoulder-width apart so that you can easily pivot towards your target and guide your weight behind the punch.

Keep your eyes on the target. Your concentration should not be lost on purpose. Never close your eyes or look away; in order to aim correctly and execute a blow with power and precision, stay focused. Pull your chin in a little so that it is protected by the hitting hand during the strike.

Generate strength with your hips and core. When starting a punch, rotate your hips and body towards 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 fully and not just move slightly. When striking, you should really feel your body weight.

• Pay attention to your hips when training with fist punches. Rotate them quickly and forcefully in the direction of the target, as if you are about to punch it with your hips, not your fist. It will help you develop the strength you need to be strong and quick blow.
• During the spin, you shouldn't have to lean forward or try to reach the target. If you have to reach for a target in order to hit it, you will lose strength.

1. Throw your hand forward. Your shoulders should be free until you are ready to strike. When ready, throw your hand forward so that you can easily reach the person you are hitting. While your hand is still, keep it relaxed and then make a fist so that it hits hard.

   • When making a fist, squeeze all four fingers except your thumb and wrap them last. Check to thumb was bent behind, otherwise it will come under your blow.
   • Bandaging your arm beforehand will help you avoid injury and make the impact stronger.
   • Don't plan to punch before punching, or your opponent will figure out your plan before you try to punch. This is called "telegraphing" and results in lost matches.

2. Make contact and exhale. After making contact with the target, exhale. It will probably take some practice to time your breathing so that you exhale with each stroke, but getting into the correct breathing rhythm is well worth the effort. Breathe in before hitting and exhale at the moment of hitting, putting every particle of your energy into the blow.

   • After hitting, jump back to the starting position to prepare for the next hit.
   • Remember to tuck up your chin to be ready for a counterstrike, if any.

   Increased speed and strength

   1. When punching, keep distance in mind. You should only take a hit if you are at the ideal distance to hit it with maximum force. This means you need to be close enough to hit without leaning or leaning forward. You should be able to deliver the punch with your arm outstretched but not outstretched too much.

      • If you have to lean forward to execute a punch, then a significant part of your punching force will be lost.
      • Practice on the bag until it becomes clear how far you need to stand from the target when striking. This distance depends on your arm length and your range of motion.

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

      • Using your leg muscles will allow you to develop strength and speed on impact. The muscles of the legs are the largest and strong muscles bodies, and they must stand behind every punch.
      • Remember that during the impact, you must not take your legs off the floor, as this knocks off balance and takes away some of the strength. Keep your feet quick, but keep them close to the floor.

   3. Hit from different angles. In battle, you will not hit the same every time. Learn to determine which type of blow will be the strongest in each specific situation. To raise your fighting prowess, work on mastering strikes from the following basic angles:

      Choose the right moment. Since distance is very important when you want to punch with the most power, it is important to understand that not every punch will be the hardest. If you are slightly out of optimal distance, then the hit will be slightly weaker due to the fact that you will be trying to get into the correct position for a more powerful hit. Good point for the application of the strongest blow occurs 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's lost his guard. You can create this situation by striking irregularly or attacking from unexpected angles.
      • If stunned by the preceding blow. To prepare for a powerful right cross, try starting with a quick jab.

   Training to improve punching

   1. Practice hitting slowly. The hardest hits are not really the fastest. Your arm can move faster than the rest of your body, so waiting for your body to catch up with your arm slows down the impact. Even though a hard hit is usually slow, there will be times when you have just the right time to land a slow but exceptional a strong beat... It is worth practicing hitting at low speed so that you can feel the power that comes when you give your body time to support your fist.

      • In practice, try hitting twice as slowly. Force yourself to slow down and concentrate on using your leg and core muscles to maximize your punching power.
      • When punching at full speed, remember where the force to hit comes from. While you won't be hitting at half your normal speed in the ring, you can still concentrate on using your legs and body to develop the maximum strength possible.

      SPECIALIST'S ADVICE

      Krav Maga instructor

      Asher Smiley is the owner and principal instructor of the Krav Maga Revolution in Petaluma, California. Studied in different countries from the best Krav Maga instructors. In 2017, he completed training at International Federation KAPAP Combat Krav Maga International, consisting of a 7-day tactics workshop and an 8-day CKMI instructor course.

      Krav Maga instructor

      To learn correct position, avoid exercising with a resistance band. When you use an expander, you are not technically able to correct hit fist. This is how you build muscle, but that's a slightly different story. You are not hitting as accurately as you might think.

      Train with a pneumatic bag. Speed ​​is just as important as strength - if you are too slow, your opponent will have time to land a lot more hits. Train with a pneumatic bag and pay attention to how fast your arms are moving. Stick correct shape workout and do not forget to take your thumb away from the knuckles during the strike.

      Do strength training. A little strength training - great way keep your body in the best shape, but alone it won't make you a stronger or faster boxer. You need to train your muscles to hit, hitting rather than lifting weights. Therefore, it would be a great idea to have a mode strength training that strengthens your legs and core for maximum impact.

      Do cardio. The best types of cardio workouts you need to get the necessary good boxer forms are swimming and jumping rope. When you need to take a break from regular exercise, consider these types of loads as an alternative. Running, cycling, and other types of cardio workouts are beneficial, but they do not provide the strength gain that purposefully helps your body hit hard in the boxing ring.

If you do not carry self-defense equipment with you, such as knives, pistols, stun guns, gas cans, telescopic batons, etc., then your hands become your main weapon. That is why many people are interested in the question of how to increase the force of a punch with a fist.

The main purpose of this article is precisely to give the most complete answer to this question. Below are the techniques that will help make your punch stronger.

So, what is impact force and what does it depend on? As you know from the physics course, force is mass multiplied by acceleration. From here it follows that in order to increase the power of the blow, both the speed with which you execute the blow and muscle mass hands and the whole body in general. Therefore, you will have to train both.

Resistance exercises are great for strength training. But, since not all the muscles of the body are involved in the punch, the training will also be focused only on the target muscles. Namely on the muscles of the chest, on the triceps and on deltoid muscles(shoulder muscles).

To train chest muscle strength:

• 1. . Perfectly trains endurance and strength pectoral muscles.
• 2.. Also aimed at training the pectoral muscles. Are a good alternative.
• 3.. Unlike previous exercises, the barbell press helps to quickly gain both strength and mass of the pectoral muscles.

To train triceps strength:

• 1. . Gives an effect similar to push-ups on wide bars, only in this version the main load falls on the triceps.
• 2. . Basic exercise, which perfectly builds triceps mass and their strength.

To train deltoid strength:

• 1.and. Insofar as shoulder joint plays very important role when performing a strike, especially a lateral one, then developed shoulders are of key importance.

In order to develop punching speed, there are two not tricky but very effective exercises:

1. Jumping a series of strikes. The essence of the exercise is as follows: You jump as high as possible and while in the air, perform a series of straight punches at the fastest pace.
2. Dumbbell strikes. Pick up dumbbells weighing 0.5-1.5 kg and hit them as quickly as possible. These can be straight punches, bottom punches or side punches. The main thing is to choose correct weight dumbbells, if the blows with them are too slow, then take less weight.

To increase the power of a punch with a fist, you also need to use two more tricks.

Firstly, when you perform a blow, you need to use the body, that is, step in front, if the blow is performed with the front hand, or turn the pelvis in sync with the blow with the back hand. (the concept of "front and back" hands means that if you, for example, are right-handed, then in a stand, you have left hand will be slightly forward (front), and the right will be closer to the head (back))

Secondly, you should actively train on the mass of the muscles of the forearm. They are at the closest distance to the hammer (fist), so their weight will be the most tangible.

Conclusion

So, today you learned how to increase the force of a punch with a fist and familiarized yourself with the exercises that will help you achieve this. Also, I would like to emphasize that the force of the blow depends both on its speed and on the weight of the arm and the whole body, and not only on one or another indicator. Remember this!

Highly good video dedicated to this topic:

It will be very good if you share your opinion on this matter, leaving it in the comments to the article and discussing it with other participants.

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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 fact, there are many more nuances.

1. By by and large the force of the blow does not depend on how much your hand weighs, but on how you put your own weight. With 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 more 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 can weigh 50 kg, but if you put them in one small point, you will knock out your opponent without any problems! Trajectory has more to do with speed. The more accurate the path to the target, the easier it is to develop hand speed during the strike.

In order to make a strong blow, it is important for you to understand one thing. One hand is not enough to reach desired effect... Your first goal is to learn to engage your entire body: legs, hips, core.

To do this, you only need a goal. Even a wall is suitable at home. Put your hand forward and go to the wall until you rest against your fist, then take half a step back. From this position, strike the target, you will not have enough arm length, so use your whole body in order to reach. Now you yourself have not noticed how you began to work with your whole body. Do the exercise until you become automatic.

The next move is training on shells. For this, a punching bag or a make-up bag is suitable for us. If you don't have anything, google how to make a pear with your own hands, and you will find the answer to your question)

The best thing to do with a pear is endurance work. Try to constantly squeeze the bag out with your whole body while you have strength.

To work with the paw, you need a partner, take the hand of any of your friends and go! Your task is to choose two or three favorite blows and work out, but not just, but trying, as it were, to pierce 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 shadow boxing. It will help increase the speed of the impact, and as mentioned earlier, the force of the impact is the speed multiplied by the mass. Put weights on your hands and hit them in the air for three minutes. Then remove the weights, and you will feel how your hands fly. Try to fix this state by performing another approach only without weights.

There is one more good exercise... But it is probably relevant only in the summer as 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. Walk with them into the water and deliver direct blows, resisting the pressure of the water. It develops pushing and penetrating power very well. But if it is winter now or you have no water sources in the vicinity at all, then you can use harnesses. Attach one end to the wall and grab the other, and you get much 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. By going by reference you will find a perfectly matched system for working out the blow, which has been worked on by more than one professional fighter.

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

For a strong punch, it is important not to hammer the muscles too much. Therefore, it is better to work with your weight. This will help you with this popular view sports like. Its meaning is to pump up with your own weight using push-up bars and parallel bars. In some cases, weights are used.

Make a schedule for which you will study. It is best that the classes take place in one day.

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

On the 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 arms in order to use different muscles.

In addition to the workout, there are a couple of exercises that help make the punch strong. The first and one of the most effective is the sledgehammer. I think everyone has at least one familiar with the car and he probably already has unnecessary tires. Fix the tires and hit them with a sledgehammer with all your might, trying to resist the rubber recoil. This exercise allows you to develop striking power well, as a large number of outstanding fighters were engaged in.

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 work with the expander, as it is rather monotonous and boring. But this is one of the few ways to pump up the forearm that should be given 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 advice. Write your ways of working out a hit in the comments, and also subscribe to a blog to support the project. Don't forget to like and repost. Good luck to all.