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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.

1. By and large, the power of a 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. We know from school physics lessons 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 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 the speed of the hand during the strike.

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 with your 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 throwing 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.

Impact strength 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 a “knockout”, although they have enough 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 must be performed as often as possible.

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

The second way to develop punching power is to use weights when practicing punches or conducting “shadow boxing”. For this purpose, small dumbbells with a total weight of 2-3 kilograms are ideal. Shadowboxing should be done over three rounds of three minutes each.

You need to rest between rounds for 1-2 minutes. At the same time, direct, side impacts and impacts from below are practiced. When the arms are strong enough, it is necessary to train the "series of blows."
You can significantly increase the impact force when training with a light barbell or a bar from this barbell.

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

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

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

Exercises that imitate chopping firewood develop the power of impact well.

You can “chop wood” at home with a small sledgehammer and a tire, however, this exercise requires the strictest observance of safety precautions. It’s best to do it outside, away from home furniture and other people.

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Some people are naturally gifted with a heavy blow - let's rejoice for them. For those who are not lucky by nature, don’t be too upset, you can deliver a blow.

A knockout punch is formed from several factors:

1. Technique
2. Timeliness
3. Accuracy
4. Speed
5. Strength

Fortunately, for athletes who do not have such a natural gift, you can still get a strong knockout punch by working on exercises that play an important role in increasing punching power.

Push-ups with claps

• Triceps
• Delta
• Trapeze

Instruction:

1. Starting from a standard push-up position
2. Start doing push-ups, but halfway through, push off the floor with a sharp movement and clap your hands
3. Land on the floor on two hands, get ready for the next approach

Note:

If you find it difficult to do push-ups with claps, you can simplify this exercise and do it from your knees. This will strengthen your muscles and after a while you will be able to do a more difficult version of the exercise described above.

Power outputs from the bar

The critical moment for a strong blow is the skill to explode sharply. This exercise will help you develop this skill.

Main muscles that work:

• Triceps
• Delta
• Trapeze
• Abdominal muscles
• pectoral

Instruction:

1. Stand on your elbows, get into a plank position
2. In one explosive movement, push your hands off the floor and stand on your palms.
3. Return to starting position and repeat the exercise

Note:

If you find it difficult to perform this exercise, then do it first from your knees.

Push-ups Hanibal

Hanibal push-ups are a great exercise that involves the whole body. In addition to pumping muscles, it's good to learn to keep balance.

Main muscles that work:

• Triceps
• Delta
• Trapeze
• Breast
• Press
• Quadriceps
• caviar

Instruction:

1. Get into a regular push-up position.
2. As you start push-ups, push your feet off the floor towards your hands.
3. When your feet have landed touch your knees with your hands
4. Return to original position (arms return first)

Notes:

If it is difficult to perform this exercise, do a simplified version, skip the third step.

A fight with a shadow

Proper punching technique is very important for a strong knockout punch. There is no better way to practice proper application than shadowboxing.

Main muscles that work:

Instruction:

1. Warm up well before shadow boxing.
2. Don't try to throw too much strong blows, you can pull the ligaments.
3. Repeat the punch or combination you want to practice.
4. Work relaxed. But at the same time concentrated.
5. Imagine an opponent.

Notes:

Try several rounds of boxing with dumbbells 1-2 kg. You will notice the difference when you box without them afterwards. Hands will fly out at incredible speed.

ATTENTION!

long jump

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A strong blow starts from the feet. Therefore, it is necessary to develop the force of impact through the development of the strength of the legs. One of the best exercises for building explosive cutting power is the long jump.

Main muscles that work:

• All muscles of the legs

Instruction:

1. Start with an athletic stance. Feet shoulder-width apart, knees slightly bent, arms raised at chest level.
2. Swing your arms down while lowering your torso and putting your weight on your toes
3. In one sharp forward swing, throw your arms forward, push off with your legs and fly forward
4. Land in the same position you started from. Turn around, repeat.

Notes:

The main thing to master correct technique performance, so I suggest starting with short but technically correct jumps and increasing the distance over time.

This is a simple exercise that will increase your endurance and leg strength. The change of legs in a jump develops exactly the muscles that are needed for a strong blow.

Main muscles that work:

• Quadriceps
• Buttocks
• Back of the thigh

Instruction:

1. Start in a position where your front foot is in front of you on a full foot, bent at 90 degrees. back leg also bent at a right angle, but stands on the toe.
2. In one movement, push off with both feet from the floor and fly off the ground. Swap your legs during the flight.
3. Land smoothly in the same position in which you started, but with a change of legs.

Notes:

Try to land as smoothly as possible.If you are doing the exercise at home, jump quietly, do not disturb the neighbors.

Highly useful exercise to strengthen leg muscles. Do it regularly and you will notice a difference in how you side kick.
Main muscles that work:

• Quadriceps
• Buttocks
• Back of the thigh
• caviar

Instruction:

1. Stand on your left foot, right foot behind the left. Hands as in the first picture.
2. With a sharp movement, push off with your left foot, wave your arms and jump over to your right foot, bringing your left behind your right.
3. Repeat the movement. Glide as if you were skiing or skating.

Notes:

Bend your knees more as you land.Make your jumps higher, further, more intense to increase the load.

Sprint jumps on one leg

This is a classic exercise that all sprinters do to achieve explosive speed at the start of a run. It will help you increase the power of your straight punches.

Main muscles that work:

• Quadriceps
• Buttocks
• Back of the thigh

Jumping on one leg

This is perhaps the easiest exercise on the list.

Can everyone jump on one leg? Excellent. Then jump.

This exercise will increase the strength of your legs, the ability to keep balance. And it will definitely strengthen your blow, because a blow is a redistribution of body weight from one leg to another.

Jump on one leg and knock out your opponents.

Main muscles that work:

• Quadriceps
• Buttocks
• caviar
• Back of the thigh

Instruction:

All you need to do this exercise is to bend one leg at the knee and jump forward as far, as fast and as high as you can.
To complicate the exercise, you can try to jump not only forward, but also backward and in different directions.

10 meter sprint

• Fast 10 meter sprints will teach your leg muscles to explode for real.
• Fast sharp muscle mobilization, the key to high speed and impact power.
• Do 5-6 sprints, then rest for 2 minutes.
• Wear comfortable running clothes, good shoes, and always warm up before sprints.

ATTENTION!

If you want to increase punching power, general body coordination, pump endurance and muscles that a boxer needs -

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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 a special exercise to increase the power of punching.

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.

Listed in the Guinness Book of Records belongs to Mike Tyson, but both athletes and ordinary people are asking the question of increasing the force of a hand strike. In the absence of any means of self-defense, the hands remain your main weapon.

Before proceeding directly to the classes, you need to figure out what the force of a punch depends on? As physics says, force is mass multiplied by acceleration. So, the impact is influenced by such factors:

1. Application speed.
2. The mass of the hand that is being applied.
3. Body mass.

Therefore, you will have to train everything that is indicated above. For strength training exercises with weights are good. It is important to understand which muscles work on impact. Since only some muscles are involved, focus on the workers.

How to apply

You need to take a position, lower your chin down and press. Hands should cover the face, and the knees should be slightly bent.

Then we clench our fingers into a fist, push off with the back foot, increasing the speed of the hand and throwing it out, turn the shoulder 180 degrees. The development of the impact force depends on its correct application.

Strength training for the chest

Push-ups with claps

In this exercise, almost the entire load is carried out on pectoral muscles and triceps. The wider the arms are spread, the less the load on the triceps.

In order to begin the exercise, take an emphasis, lying down and spread your arms slightly wider than shoulder width.

Keep your legs and back straight. To enhance the effect, you can tip your legs on the bench. So the load will shift to upper divisions chest muscles.

Push-ups on wide bars

The main load during push-ups on such bars occurs on the chest, the secondary load is distributed between the deltoid muscles and triceps.

It is necessary to take the starting position, after which, tilting the body and spreading the elbows, go down.

You need to do this while inhaling. To avoid injury, do not make sudden movements and jerks.

Wide Grip Bench Press

It is necessary to lie horizontally on the bench and press the barbell from the chest, clasping the neck with a wide grip.

To create a firmer foothold, contract your shoulder blades and tighten your upper back muscles.

This exercise significantly expands the chest and increases the width of the shoulders. Bodybuilders actively exercise in the same way.

Strength training for triceps

Push-ups on narrow bars

One of the best tricep exercises. The technical part of the performance is no different from push-ups on ordinary bars.

The whole point lies in the position of the body, it must maintain a vertical position. Elbows should be strongly pressed to the body.

Only under such conditions, the load on the triceps will be maximum, and it will be easier and faster to gain muscle mass.

Close Grip Bench Press

Actively used by athletes for strength training triceps.

Most of the load falls on their long head, it is the most massive.

Try not to help yourself with your chest when doing it, as it will take away part of the load.

Important to consider! The grip should never be narrower than shoulder width. This will not add efficiency, and the risk of injury increases significantly.

Delta strength training

Lifting dumbbells through the sides

The exercise is characterized by a hell of a burning sensation in the middle of the shoulder. The influx of load during execution falls on the middle beams.

The exercise is isolating and needs to be integrated into your workout routine. It is best to do it with a light weight.

The number of repetitions can vary up to 25 times. Much more important is the accuracy of execution, which is impossible with a lot of weight.

Lifting dumbbells in front of you

The exercise also has an isolating character. Most of the load falls on the anterior deltoid muscles.

The technique for performing the exercise is almost identical to the previous one. You can perform both with both hands at the same time, and separately. By raising only one arm, it will be easier for the brain to work, and the load will be felt stronger.

Development of speed

You can develop speed with similar exercises:

1. Jump hitting. Jump, then while in the air, make a series of blows. They must be straight.
2. With dumbbells or weights. Strikes are suitable both direct and lateral. The weight of the dumbbells should be chosen correctly, they should not be too heavy. Well suited weight from 0.5 to 1.5 kg.

As it turned out, training the force of impact is not so difficult. Regular performance of the above exercises will make the muscles more massive, and the blow faster.