If you want to know how to increase the force of a punch , then you need to find out from what it is formed, and for this you need to know its principle. A person often confuses the meanings of the words weight and mass. If the body has a large mass, then the amount of its inertia is correspondingly higher. This can be called the most important aspect of strength in martial arts.

From this we can conclude that a blow from a heavyweight is more difficult to block than a lighter athlete, no matter how much he is trained and has developed strength hands. Thus, we can say that mass adds strength .

In order for your punches to become stronger, you should master correct use body weight. In order to maximize the development and increase the force of a punch with a fist, you need your own movements start at the feet.

However, you should be aware that during the impact it is important to connect all parts of your body. After all, the birth of energy and its transmission are two completely different things. The athlete must be mindful of energy production and the fact that all parts of the body must be connected to transfer energy.

You can only get an effective result if you put your body weight into the blow. During the impact, the arm should not be fully extended, otherwise the joints will begin to dislocate. The blows should be applied under the very different angles , because in this way you can inflict stronger and powerful blows.

To strike, you need to pay attention to factors such as:

• position your feet wider than your shoulders;
• the heel rises first;
• the foot should be turned in the direction of the movement of the hand;
• in the event that a blow needs to be applied with the left hand, then the right foot remains in place, and the heel of the left foot is lifted and vice versa.

Key Features

In order to get an effective result, athletes need to pay attention to a few simple tips, as well as strictly observe the peculiarities of the strike technique ... For example:

• your knees should be slightly bent, and your main weight should be transferred forward;
• hips need to be turned towards the enemy;
• during the impact, the body must move to the fullest;
• you need to sharply turn the body, and at the same time do not pull the body forward;
• clench the punch fist as hard as possible;
• during each blow, it is imperative to exhale.

If you observe these features and do everything correctly, then the impact force can be significantly increased and the desired result can be obtained.

Developing punch strength and power with basic training

There are some simple exercises, which will help develop the power of the blow. You can even do them at home, without the help of a professional trainer.

• Hitting the ball

Prepare a heavy ball, preferably a boxing one. If there is no such ball, then you can take a basketball.

Accept starting position- keep your body straight and your legs slightly wider than your shoulders. Pick up and lift the ball high over your head, then hit the ball hard on the floor. Repeat this exercise should be at least fifteen times.

• Jumping squats

First you need to place your feet shoulder-width apart, and insert your hands on the sides. You need to squat so much when your knees are level with your hips. Then you need to jump up, while raising your hands up. You can repeat jumps with squats as long as strength is enough. By doing these jumps regularly, you can achieve effective result... Well, if you want to achieve the desired result faster, then take dumbbells in your hands.

Develop impact speed

There are the following simple, but very effective ways to develop the impact speed:

• punches with dumbbells on hands.

When striking, the body must be fully engaged. In addition, you need to constantly train the muscle mass of the forearm. The muscles of the forearm are located very close to the striking part, that is, the fist, so that the weight of these muscles will be most effective.

Develop the muscles of the upper body

To train back muscles, triceps, as well as shoulders, you can do the following exercises:

• push ups;
• pull-ups;
• triceps exercises;
• lifting weights.

Pulling up helps to achieve good results, especially if weights are hung on the belt. Try to do pull-ups to maximum results. When doing push-ups, the arms should be close together. Note that the back should be flat, so do not bend it under any circumstances.

During push-ups, the muscles of the back and triceps and muscles of the chest are perfectly trained and developed. Many people want to strengthen the cysts of the hands. To do this, you should complicate the training process and.

To perform a triceps lesson, you need to prepare a bench. Place your palms on the bench and rest on them. Note that you need to stand with your back to the bench. Squat lightly and start releasing and lifting, resting on your hands. Perform this type of exercise about 20 times.

Kettlebell lifting is the most effective view classes. The strength of the blow depends on a strong hand and muscle mass, so their training plays a key role during the blow. This exercise has its own variations. Anyone who wishes to do this exercise must choose one option. The most appropriate exercise option is determined taking into account the physical fitness of the athlete.

Professionals advise regular use of a wrist expander during training. For the development of the impact force, it is desirable to purchase the toughest shell. The expander should be squeezed sharply with all your might. Exercise with an expander will help develop not only the forearm, but also the interdigital muscles.

As a result, the fist becomes stronger and more powerful. Jumping rope also have a positive effect on the development of muscle mass. Try to raise your hips high while jumping, and reach your chest with your knees.

Sledge hammer exercise is one of the most practical and common. Use a sledgehammer to deliver powerful blows on unnecessary tires. When performing such workouts, it is precisely those muscles that take part during the impact that are developed and strengthened.

It is helpful to train with a partner as well. The most effective strikes here are those shocks that the athlete does not expect ... It is necessary to deliver unexpected blows to the opponent so that he does not have time to react. The so-called "a fight with a shadow".

If you do this exercise every day and practice for at least ten minutes, then very soon you can feel a positive result. If you want to develop an explosive punch, then you should do push-ups on the palms and on the fists. You can do three approaches per day and repeat the exercise ten times.

All of the above exercises help to effectively and quickly develop muscle mass, as well as make the tendons of the arms more enduring and stronger. If you regularly and competently perform training and follow the technique, then in a week or two weeks the result will be noticeable. Well, if you cannot achieve the desired result on your own, then you should turn to the help of professional trainers.

In boxing, fights are most often won at the expense of technique and intelligence rather than brute strength and power. However, some boxers are physically strong that it doesn't matter what their opponent's fight plan is. Ultimately, power is critical.

With the kind of power that some boxers have, the gap in the ring is narrowing between tech-savvy science and good old fashioned fights. We have seen this more than once. The killing power of the blow is an amazing thing. It provides incredibly exciting fights where the spirit of knockout is literally in the air. Ordinary fans come to boxing to see thunder and lightning, not technical grace.

However, not everyone has such a blow. Some boxers are simply not endowed with this unique attribute. While knockout power is largely a physical gift, it cannot be said that punching power cannot be trained in any way, at least not a little.

Want to turn your hands into heavy artillery? Here are some exercises to help you do this.

1. Throwing a medicine ball

Medball has long been used in boxing to increase punching power, and there are at least two ways to throw it.

First. You can lie on your back and take a very heavy medball. Taking the ball in both hands, try to throw it as high as possible, pushing it away from the chest. Catch the ball with both hands and repeat.

Second. Grab a medium-weight ball and take up a fighting stance. With one hand, take the ball in your palm and push it forward as hard as possible. The ball can be thrown into the wall or you can use a partner who will throw it back to you. Throw as if you were striking.

Both ways train explosive power your hands. It is important to throw the medball with the greatest explosion. Do these exercises regularly, and you will probably notice an increase in punching power in the near future.

2. Plyometric push-ups

Plyometric training, also known as "jumping training", is an exercise in which the muscles exert their maximum effort through short bursts. The goal is not only to increase power, but also speed.

Plyometric push-ups are one of the most overlooked exercises that can help increase your punching power. Start by taking a standard push-up position. Go down as usual, but as you extend your arms, explode so that your arms are off the floor. This exercise trains the strength of the arms, shoulders and chest - all those parts of the body that are responsible for hitting hard.

You can also vary the exercise slightly by air-clapping or chest-clapping. Be sure to keep your torso and legs straight while doing this. If you do not have enough strength yet, you can perform these push-ups, touching the floor with your knees.

It works wonders for your explosiveness, which is then displayed in the ring.

3. Work on a heavy bag

One of the most important tools in the gym for increasing impact force is the heavy bag. On this projectile, you can practice delivering your strongest blows to an inanimate target.

Work approximately according to the following schedule: 3 minutes of work, 1 minute of rest. Divide the work into cycles of 10-15 seconds. For 10-15 seconds, try to hit as hard as possible, hitting the bag with a series of crosses, hooks and uppercuts. Then 10-15 seconds of active rest, including light jabs and footwork.

Make sure you pay close attention to technique, as the correct technique will ensure that you hit with optimal force.

The legendary boxer who spent a lot of time working on the heavy sack was Roberto Duran, known by the nickname "Stone Fists".

4. Shadowboxing

Believe it or not, shadow boxing is one of the best exercise to train your punching power, as this will ensure that you focus on technique and hitting correctly, completely forgetting about punching power.

One of the main pitfalls in boxing training is that boxers blindly seek to focus on increasing punching power rather than learning the technique behind it. Shadowboxing helps to train correct technique, which in turn helps to train the power of the blow.

Make shadow boxing an important part of your workout routine. Ideally, you should devote 3-5 rounds each time. Stand in front of a mirror and shadow box, paying close attention to technique and how you strike. It will be best if a coach or friend will monitor you and make adjustments if necessary.

As you become more and more technically savvy, your punching power also increases. In addition, shadow boxing develops defense, head movement and footwork.

Boxing is considered one of the toughest sports, and many prefer it for the opportunity to work out the knockout punch. He is so strong that he will help to defeat the opponent in the ring in a couple of seconds and give a decent rebuff in street fight... It is advisable to practice it in sparring, but individual exercises can be performed at home. Let's talk in more detail about how to deliver a knockout blow.

How to strike with a fist correctly?

Both amateur and professional, there is a constant risk of injury if the technique is violated. There are 5 main strokes, all the rest (about 12) are their varieties.

The most common is jab ... It is applied with the front hand. The target is the head or body of the sparring partner (opponent). The fist should be parallel to the ground, and the arm should be fully extended. Protect your face and solar plexus at the same time (with your fist and elbow of your far hand, respectively).

The downside of the jab is that it is not as strong as any other. Plus - the ability to keep the opponent (sparring partner) in constant tension, while defending - to keep him at a distance.

Cross is applied with the far hand to the partner's (opponent's) body or his head. This is done quickly and along the shortest path. The body needs to be deployed, the body weight should be transferred to the leg that is put forward. The attacker's shoulder must be at the same level as the target. In this case, it is better to bend the legs at the knees.

Minus blow: when applying it, you have to take an unusual body position. This means that it takes time to work it out. Plus - in its accuracy and in the fact that after applying it is easy to dodge the enemy's counterattack.

When applied swing shock arm need to be taken back and straightened. After that, unfold the body, make a "dive" head down. Before it reaches its target (partner's head), the arm needs a large radius to be described.

The downside is that it takes time to capture and actually deliver the blow, and the opponent has time to "close" and dodge. Plus - in the strength that the hand manages to gain while describing the "arc".

Hook boxers are called the main side kick. He will help in the clinch. The target in this case is also the opponent's head or body. When applying, the shoulder must be taken back, the body must be untwisted, the arm must be bent at the elbow. It is important that the fold is 90 °, otherwise the impact will lose force.

Plus - in its "invisibility", because it is applied without swing, power and speed. Minus: you have to "work" on the oblique muscles of the abdomen: you have to use them in the first place.

Uppercut also used in the clinch, at the moment when the opponent forgets to bring his elbows in defense. It is applied from the bottom up with the front hand (at this moment the weight is transferred to the front leg) or the far one (a step forward with the far leg, the weight is transferred to it). In this case, the fist must be thrown so that it inner part was addressed to the attacker. It is directed to the chin or solar plexus (the goal is to knock down breathing).

Minus: it leaves the attacker unprotected. Plus, as in the case of drawing a hook, - in its strength and "stealth".

How to developwithooze of blow?

There are legends about the strength of individual fighters. They become heroes and become world famous. Some are endowed with remarkable strength by nature, others have to improve their technique for many months, so that as a result they will hit the enemy with just one blow. Becoming a puncher is difficult, but worth a try. This will require the implementation of special exercises to develop strength. There are many of them, and it's not worth doing absolutely everything in one workout. It is enough to choose the ones that seem to be the most effective. For advice, contact the trainer He will help to dose the load and follow the technique.

Let's imagine several effective exercise on the development of strength:

push ups;

barbell bench press;

kettlebell snatch;

push of a kettlebell;

boxing bag exercises;

work with paws;

sledgehammer exercise.

Push ups

A peculiar business card any professional boxer can be called push-ups on the fists (or fingers) on the bare floor. They do not acquire this skill out of a desire to show off their achievements, although there is something to envy. This is a necessity due to which it is possible to develop sufficient impact force and at the same time "harden" the knuckles so that they are less injured.

Push-ups can be done as follows:

on fists or fingers in fast pace(in this case, the hands should be placed slightly wider than the shoulders, and the elbows should move along the body);

on the palms (do cotton between approaches);

on one hand (either left or right).

Barbell

The bench press is performed while lying down. You can't stop, so you need to pick up such a weight so that you can do up to 12 repetitions at an average pace.

Weight

The jerk is performed alternately with each hand. The weight of the kettlebell is 24 kg. Perform, like push-ups, at a fast pace. The load is created on the muscles of the legs and back.

In order to make a push, you will have to work with two weights at the same time. The weight is still the same - 24 kg. It is performed at a fast pace.

Punching bag

Do not neglect work on sports equipment... For example, powerful punches are recommended to be practiced on a boxing bag:

Stand up and deliver a single blow as if you are about to punch a bag:

Strike "two", apply it with one hand or alternately with each, but always the first weak, the second stronger;

Swing the bag and deliver counter blows; the more powerful they are, the better.

These exercises can be performed both during training and at home, provided that you have a punching bag and its characteristics meet all the necessary requirements.

Paws

Boxing paws are called one of the best projectiles, versatile. With their help, you can well simulate the movement of the enemy during a duel. In this case, you cannot do without the help of a partner:

The sparring partner keeps the paw down, periodically raises it sharply and moves it to the left or right, up or down; the task of the boxer is to strike a blow on the paw, his position is a stand with close-set legs (with a lunge);

The sparring partner keeps his paw at the same level, but at the same time constantly moves; the boxer's task is to hit the paw;

The sparring partner holds a paw in one hand, and a rope in the other, with which he hits the boxer on the arm, if he does not have time to pull it back after hitting the paw.

Sledgehammer

An effective exercise for developing strength is striking a rubber tire with a sledgehammer. It is often performed by crossfitters. The goal is to develop strength and endurance. Note that concentration is given no less importance: the exercise is quite difficult and, to a certain extent, dangerous. The technique of execution resembles chopping wood with an ax: the sledgehammer rises high and is retracted behind the head, and then drops sharply onto the tire. Strikes should be delivered in a straight line. It is important to avoid twisting the spine: this increases the risk of injury.

Punching in boxing

The peculiarity of the knockout blow is that it is strong, invisible and is applied as quickly as possible. The goal is to hit the enemy so that he has the strength to continue the fight. The coach will help to put the blow, but if desired special exercises can be done at home. First, let's look at what a knockout blow is. First stall (surprise), then acceleration (strength and speed.)

Breakdown

Before striking, the fighter's head should be cold and all muscles relaxed. His task is to deceive the enemy, to look as if he has no thoughts to cripple someone. By the way, you cannot knock out if you are furious. This blow is powerful, when applied, all muscles are involved, since you need to hit not with your hand, but with your whole body. In this case, excessive muscle tension should not be allowed: it may turn out that both the impact speed and its trajectory change. As a result, the boxer will not hit his opponent, but will fall on him.

How to learn to hit sharply? There are several exercises: hitting

after the sound;

after touching;

on a sheet of newsprint.

After the sound ... It is carried out as follows: the boxer takes a fighting stance, the partner stands in a place where he is not visible, and makes some kind of sound, for example, claps his hands. Hearing sound signal, the boxer must strike with a lashing blow. His task is to do this as quickly as possible, so that as little time as possible passes between the sound and the impact. If you want or need to complicate it: alternate clap and voice signal.

After touching. This exercise resembles the previous one, just the boxer strikes not after the sound he heard, but after the partner slightly touches him (different parts of the body) or pushes him more tangibly. Throw away as quickly as possible.

On a sheet of newsprint. The size of the sheet is 30x30 cm. The partner holds it by the upper corners. The task of the fighter is to hit with such a speed that the newspaper is torn. This exercise is aerobatics, an ideal worth approaching.

Overclocking

The second component of a knockout blow is acceleration. In other words, speed is important. The distance to the target must be equal to the length of the boxer's arm in order to be able to develop the desired speed. Note that the swing does not need to be done, otherwise the enemy will notice this preparation for striking. This cannot be allowed, as mentioned earlier, the knockout blow must be unexpected.

The following exercises will help you develop your speed:

exercise with a rubber band;

blows in front of a candle flame.

Rubber band exercises is built as follows: it must be thrown over a punching bag or fixed on the wall. The boxer stands with his back to the bag (wall), picks up the ends of the tourniquet and delivers single straight blows, trying to do this as quickly as possible.

Strikes in front of a candle flame. This is another exercise that helps you develop speed (sharpness) and power. The boxer must strike at an imaginary opponent, but use a lighted candle instead of a bag or paw. The fist must stop before the flame. It is necessary to ensure that it is extinguished from a directed air flow.

Hand hardening

There is one more nuance that should not be forgotten: hand hardening. It is rather risky for an unprepared person to inflict a knockout blow, since there is a high probability of injury. You need not just clench your fist correctly ( thumb should be located on top of the second phalanxes of the index and middle), and prepare back side palms to such loads. How to do it? Many have probably watched feature films more than once, where the main character smashed a few bricks with the edge of his palm or punched hard surfaces with his fingertips. Only a few succeed in this and is achieved by many years of hard training. It is also possible to prepare brushes for the knockout blow. Push-ups and bag work will help.

You need to do push-ups first on soft surfaces, and then on hard ones, on the floor. You should not immediately create an unbearable load for yourself by pushing up from the floor. This can easily injure your knuckles. Instead of positive result it will be negative. Start small, with light exercises, and then you will be able to “walk” on the floor on your fists, lying in support.

The boxing bag is specially designed for use with gloves. Some athletes make it at home, and if you use the right stuffing, the density of this projectile will match the density of the human body as much as possible. How to work on a bag? The same exercises will do as for developing strength.

So, the coach will help to deliver the knockout blow. We'll have to work on the stance and the correct application. For this, there are special exercises that can be worked out at home. It is important to remember that you should hit unexpectedly, quickly, powerfully and right on target.

If you do not carry self-defense equipment with you, such as knives, pistols, stun guns, gas canisters, 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 is a discussion of 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 force 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.

Weight training is 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, triceps and 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 blows. 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 perform blows with 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" hand means that if you are, for example, 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 striking part (fist), so their weight will be most noticeable.

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 mass 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.

To train a strong punch, you need to know by what principle such power appears. There are several ways to develop the ability to achieve this, you must exercise properly and regularly. The strength of the blow is influenced by the development of the correct technique.

What does the force of the blow depend on?

Some technical nuances that affect the formation strong blow:

• body weight;
• speed;
• hand trajectory and technique.

To form such opportunities in oneself, it is recommended to contact a trainer and find out at what point you need to relax your fist, and at what point you should clench it. He will explain correct location legs and trajectories of arms and legs. Stance when hitting legs and arms:

• if you punch right hand, then the right heel should rise slightly at this moment, and left foot does not move;
• legs are shoulder-width apart, even slightly wider;
• in the direction of movement of the hand, foot right leg unfolds a little.

1. The opponent can easily determine if at the very beginning they take their hand back and start hitting.
2. When the blow is struck, the weight of the body is shifted forward, and the legs at the knees bend.
3. A great effect during striking is the movement of the body.
4. During the movement of the fist, the hips are turned towards the opponent.
5. Before the very beginning of the blow, a breath is taken.
6. The tighter the fist is clenched, the more force is given in the punch.
7. It is necessary to quickly shift the body towards the opponent when throwing a fist.

The tactic works successfully if all the techniques are performed at the same time.

When hitting, the fist must be clenched as tightly as possible.... The most important component is lifelong training, only after a long time is power achieved.

Generating explosive energy, speed and strength

If the person is right-handed, then you should not concentrate on training, only the right hand, both hands should be involved in the work.

How to increase the speed of impact

To form the force and speed of impact, you should develop upper part the bodies are the shoulders, triceps and back muscles. Required Exercises:

Ball hitting technique

To develop strength and speed, boxers often use ball training:

This workout is not intended for home conditions, so you need to find a more acceptable area for your goals.

Jump while squatting

Correct stance: hands rest on your sides, body is even, and legs are shoulder-width apart. You should squat until the knees are level with the hips. Next, a strong jump is made up with raised arms. A minimum of 20 repetitions are performed th with a gradual increase in weight using dumbbells in the hands.

Exercises for impact force at home

Effective ways to develop punching power. Workouts are performed regularly. It is necessary to distribute it over a month, some sign at an interval of 4 days, and others more often, so that there is no accumulation of a large number of exercises in one day. Recommended exercises:

This list of workouts will help you build endurance, speed, and punch strength. Tendons and muscles will become stronger. If you follow the regime, then the result will begin to appear after 3 months.

Important! Powerful impact force is needed in different situations, but it should be used for self-defense purposes. Don't forget about your consequences.

Striking precision technique

Nothing will happen to the opponent, even if the strength is developed and to beat the protected places. Need to seek out weak spots... A knockout is a strong load on the cerebellum when striking the head - this is from an anatomical point of view. This body sends a signal to the Central Nervous System and turns off the entire body. This can happen if you apply a blow to:

• the back of the head;
• jaw;
• temple.

To immobilize the enemy, there are other painful points in the body. If you hit the target accurately, the opponent will be in a demoralized and incapacitated state. Where to beat:

The pain threshold for a knockout is different for everyone, but if you apply a force of 150 kg, then almost any opponent can temporarily lose consciousness. This can help if if hit sharply and suddenly. The jaw has 15 kg of impact power. In the usual