The most effective exercises for a strong and fast punch

The modern world is dangerous and ruthless. In order to survive in it, it is recommended to know the basics of self-defense, simple combinations of punches and kicks. Some people try to learn a couple of three techniques that are based on the same type of attack hitting, which makes it less effective. Professionals say that to achieve a good result in the defensive art, you need to develop speed, agility and restraint. The blows are the last thing that comes in handy.

Punching Exercises - Why?

It is possible that the protective reflex will play a role and help the person to escape in a dangerous situation. However, without proper preparation, the actions that will go to defense can harm the body. That is, without knowledge and skills, the camp of affect during a tense situation will not play the best role. Therefore, a person must know about the technique of banal self-defense. What and how to do in different dangerous situations. With the competence of his own actions, a person will be as safe as possible, both for himself and for others, who do not emit any danger. In order not to go to the gym, not to hire wrestling coaches, it is recommended to master a few simple techniques of punching.

It is easiest to strike a sharp blow with fists, and a person is able to do this without preparation, but due to a sharp load on the muscles, there is a possibility of pulling, tearing or hammering them. Therefore, knowledge of technology is necessary. For minimal damage.

Basic rules for punching

1. You need to stand on slightly bent legs. One is pushed forward slightly for balance.
2. The entire body must be minimized in space. That is, fold your arms so that the forearms cover the area from the abdomen, and the raised fists cover the face. This position is most often seen in boxers. It is needed so that the body is as streamlined as possible in case of evasions. If anything, a protective reflex will help.
3. During the defense, the arms should be slightly relaxed. Hitting tense muscles is much larger and more dangerous.
4. During the strike, it is necessary to transfer your weight to the extended supporting leg, make a large swing, while simultaneously focusing all the kinetic energy in the hand.

If, for your own defense, you do not intend to inflict large damage on the enemy, the ill-wisher, when your fist touches the enemy's body, quickly withdraw your hand, becoming in a defensive pose. This method will allow not only to protect the attacker from severe injuries, but the fists of the defender himself will not be severely damaged.

If the threat goes beyond all boundaries, then during the strike it is necessary to compensate for your own weight and try to push away with your fist. This inflicts great damage on the enemy, and in some cases, you can break bones, break the muscles of the enemy. Yes, the damage to the fist will be more serious (redness, broken bones, cracks, sometimes fractures of the bones of the fingers).

Many people understand that it is unwise to rely on the defense reflex in critical situations. Actions in this state can cause great damage, and sometimes because of it, a person gets major injuries.

Therefore, it is necessary to learn how to attack correctly, punch quickly and accurately. Then the risks of suffering yourself will be reduced to minimal indicators.

Strong and accurate blow is the key to successful defense

Almost all hand-to-hand combat masters claim that techniques and techniques are necessary only for defense. This has been repeatedly confirmed by books and films. And the essence is very clear. If people with skills in hand-to-hand combat used their own knowledge for other purposes, there would be many more deaths and accidents. This knowledge is dangerous, therefore, its use is very limited. During training, a large number of coaches begin with the fact that using punches for evil purposes is a crime. This thought is carried throughout the entire course of study.

And for maximum efficiency, coaches say that one accurate and strong blow is enough to defeat the villain. To correctly inflict this very blow, courses, trainings and other methods are created. Yes, no matter how trite it may sound - a fight, a fight on fists lasts up to one precise blow.

People spend years training to hone the skill of throwing one such blow. But it doesn't start with that. In order for the blow to be strong, fast and accurate, you need to spend a lot of time. Let's talk about exercises that will help you get a little closer to this cherished goal.

The best exercises for a strong and fast punch

Strength and speed are rarely combined in a single hand movement, which often results in strong, slow strokes, or fast, weak ones. Therefore, at the beginning of training, it is necessary to perform exercises that are aimed at speed and strength, but separately. That is, perform one exercise, focusing on strength, and the second exercise on speed. There is also a method of daytime training, when a person pays not one exercise to each of the hit points, but the whole day. That is, we will consider exercises that will help develop speed, and then strength.

High-speed kick exercises

Exercise 1 - "Sledgehammer - chain"

At the very beginning of the workout, you need to be aware that during the strike, there is tension only in the fist. The rest of the arm should be relaxed. Thus, an allegory with a sledgehammer and a chain is formed. The sledgehammer is the fist and the chain is the rest of the arm. During the exercise, you need to learn to strain only the hand. This reduces the stress on the shoulders and forearms, thereby minimizing the risk of pulling the muscles.

This exercise is carried out until the effect of the "Sledgehammer - chain" will not work on a subconscious level. That is, during the training of direct strikes, the body itself is already correcting for this state, this is the so-called muscle memory. This exercise is carried out using the simplest direct blows. It is important that from the very beginning, relaxation is concentrated in the shoulders in order to increase the efficiency of the exercise. For maximum effectiveness, you must exhale during each blow.

• After doing the exercise, discomfort (fatigue, pain) should be felt in the elbow joints;
• Respiration normalization. Endurance appears;
• Hands are able to withstand more intense stress.

• The blow is performed with tense shoulders;
• At the moment of impact, the person takes a breath.

Exercise 2 - "Push-ups with claps"

Push-ups are known to be one of the most versatile and beneficial body exercises. Not just for punching speed. Adding one more element to it - cotton. From the outside it looks simple. During the extension of the arms, a strong jerk is made upward, due to which the body jumps a little (spring), and at this moment you need to perform a small clap in front of the chest. This helps to increase the speed of movement of the entire arm, since all of its muscles are involved in the process.

You need to carry out the exercise in several approaches, three times a day. After push-ups with this method are no longer difficult, it is recommended to add another cotton. It will be done with both hands across the chest. That is, while extending the arms, first we clap our hands in front of us, and then also with both hands on the chest. This new element will help to increase the coordination of movements of both hands. So that during the strikes, a continuous chain is created at regular intervals.

• Increased load on the respiratory system;
• Hands work more harmoniously;
• Everything happens on a mechanical level, that is, there is no need to control the movements of the brain.

• Instantly jump to a more challenging exercise. This can lead to injury.
• Too hard blows to the chest.

Exercise 3 - "Push-up with a turn"

Don't stray too far from push-ups. The next exercise is much harder than the ones mentioned above. Most athletes claim that this method of developing hand speed is superior to different pulling of barbells or rack with a punching bag. The fact is that during push-ups, every three to four times you need to push off the floor as much as possible and make one full rotation of 360 degrees, and at the same time return to the starting position. From the outside it looks simple, but in reality ...

In almost 95% of cases, the first attempts are unsuccessful. This exercise loads a person's hands as much as possible. The main goal: to teach you how to strain and relax your hands. This will allow you to use a minimum of effort during striking and give your hands rest during those moments of rest.

• Reaching the maximum speed for a person;
• Movement coordination;
• The ability to give your hands a rest during a fight.

• Insufficient preparation (warm-up, other less difficult exercises);
• Risks of damaging the brushes.

Exercise 4 - "Throwing a weighted ball"

In almost all gyms, there are ordinary-looking balls that are stuffed with sand or other materials. Most often they weigh between 5 and 8 kilograms. These balls are great for developing arm muscles, their speed of reaction and endurance. We take one such ball, stand in a rack one and a half to two meters from the wall, and try to throw it so that it flies back. This exercise is universal, as it is suitable for strength too.

• Ability to coordinate speed with power;
• Development of endurance.

• The desire to throw more and further, which leads to injury and rapid fatigue;
• Desire to start with the heaviest ball.

Exercise 5 - "Raising the bar forward-up"

This exercise emphasizes both speed and strength at a specific point. It is necessary to choose a bar for yourself, most often not heavier than 15 kilograms. Take it in front of you with your elbows bent. Keeping the bar close to your chin, take a proper stance. Then, with sharp movements straight up, raise the bar so that it is at least a little higher than the head. This exercise engages all muscle areas in your arms, activates endurance, and helps you breathe.

• Maximum pumping endurance;
• Even breathing.

• Overestimating your own strength (using a bar that is too heavy);
• An increased percentage of injuries due to improper exercise.

Exercise for a hard hit

Next will move on to strength. In this case, everything will be much easier, since any strength exercises can increase the force of the blow.Also, do not forget that the two exercises that we have considered - the fourth and fifth, can also be attributed.

Let's take a look at a few more exercises that are most effective in increasing punching power.

1 exercise - "Pulling up on the horizontal bar"

It is difficult to start punching training if the person is unable to lift their own weight. Therefore, the first exercise will be pull-ups. This is one of the most effective and versatile methods, which was revered by all masters. All these barbells, pancakes of 50 kilograms are the so-called "show-off for visitors". An experienced trainer will tell you that the easiest way to train strength is with a horizontal bar. It is enough to set your own limit at the current moment, and develop it, adding one more to the maximum number of pull-ups every five to six days.

• Almost unlimited development of strength and endurance, due to the technique of adding one to your own best result;
• Ease of implementation. Pull-ups can be done anywhere a bar is present or something similar to it.

• Due to the long development (the result is noticeable after a long time), many give up this business, considering it useless;
• There is no tension on the legs (if the pull-up does not occur with holding the nom at an angle).

Exercise 2 - "Bars"

Another legendary bouncer. Due to the fact that the main load falls on the hands, a significant development of strength occurs. It is recommended to perform not only push-ups on the uneven bars, but also various tricks. This will allow you to get a good result in a relatively short period.

• Power is pumped as quickly as possible;
• All areas of the muscles of the arms are involved.

• Difficulty in choosing a program;
• Risk of pulling the forearm muscles hard.

Exercise 3 - "Strikes on a boxing bag" two "

This exercise is aimed at delivering two maximum strong blows to one point of the bag, pushing it as far away from you as possible. It is important to perform this exercise with a trainer who can regulate the movements of the legs and arms, since the impulse for the strike begins with the supporting leg and ends with the second imposed strike. It is clear that this exercise is performed at the end of the workout, when the body is warmed up and relaxed as much as possible. It is also imperative to hit the same point with both left and right hands. This develops accuracy. Penetration, almost instantly with two blows on the bag, is a "two". This element underlies most boxing and kickboxing techniques.

• Combination of strength, accuracy, endurance and speed to deliver a correct and competent blow;
• Almost all muscles of the body are involved, starting with the legs.

• Scattered blows to the bag;
• Risk of injury.

These exercises are great for helping to cultivate a personality that is capable of using a strong and quick blow. But this will require a lot of work. Remember: no champion has been able to achieve the desired result the first time. Everything is achieved by training, desire and striving for the goal.