The most effective way to practice boxing punch strength?

Two methods: 1 Punch with weights. Take two small dumbbells, be sure not to be too heavy.

Keep swinging your punches in the air, and after a while you will be very tired, so practice endurance. 2 Quick push-ups. Bounce up as soon as you bend your arms slightly, and do push-ups as quickly as you can, without the standard push-ups that dive deep.

That is the beauty of training muscles, and fast push-ups are about practicing explosiveness and boxing speed. Practice for an hour a day and the results will soon be apparent. Of course, it's not about practicing all the time, doing what you can.

The greater the intensity, the better the effect.

Strength and strength are not the same concept, punching is not the longer and straighter the arm, the greater the strength, on the contrary, the most taboo punch is the straight arm. This is where the fist is born. In addition, the strength of a single fist plus arm strength is very small and light, even if it hits a person, it will only make people hurt for a while, and will not make people suffer internal injuries, but if you punch with the rotation of the waist, it is commonly known as waist force, the center of gravity kicks the ground, turns the waist to punch to form an overall force, and ejects the fist, (the fist is equivalent to the rope, the arm is equivalent to the rope, not for the punch, like throwing the rope out) then the power generated is n times the strength of the single fist (n》10) This is also, This is also the overall strength required in the basic skills of Taijiquan (all Chinese martial arts), that is, the practice of strength... I have time to take a look at Donnie Yen's official **, which writes about this problem...

Squats

Known as the "straight king of strength training," it is also the "** action" of boxing strength training. Squats provide the most comprehensive improvement in general strength and are second to none in terms of core strength. And the most important part of the heavy punch is the squat and leg push, and the most similar strength training action is the squat.

Therefore, squats are the most important movements for boxing strength training.

The purpose of squat exercises in boxing strength training is to improve absolute strength, not to increase thigh muscles. Therefore, you should stick to a large weight when squatting, which should generally be above 6RM. In addition, you should not squat when you squat when you punch hard, but you should also squat when you squat.

shallow, but should be squatted to the lowest, which is a requirement for the development of core strength.

Leg raise

It is actually a metamorphosis of the squat, and one of the most effective movements for developing core strength. The leg press is also the safest strength training movement, so use as much weight as possible and often hit the limit. According to Dr. Fred Hartslander's statistical study of the strength training of famous fighters such as Mike Tyson, Lennox Lewis, and Ricdick David Tua, a fighter's punch strength is strictly proportional to the weight of the leg lift.

The requirements for leg press training are similar to those of squats, and the range of motion should be as large as possible.

Leg flexion and extension

Before I studied boxing strength training, I only knew that martial arts athletes value this movement because it is very similar to kicks. However, a survey of the strength training of some famous fighters found that these famous fighters also put a lot of emphasis on leg curls and extensions. A comparison of the kinematics and exercise physiology of heavy punches and leg flexion and extension shows that the two are very similar, so leg flexion and extension are also highly valuable movements for boxers.

Since the nature of heavy punch power is explosive, boxers should also practice leg flexion and extension with fast, explosive force, rather than slowly and evenly like bodybuilders.

Lunge squat

All three movements are highly effective, but they have one drawback in common: they are all parallel to each other. The feet are almost always one in front of the other when the heavy punches are exerted, so the lunge squat exercise shows special significance.

Although it is slightly less effective in improving core strength, it can simulate the actual heavy punch power to the greatest extent.

Sit-ups

According to statistics, the abdomen is the most likely part of the body to cause knockdowns, so well-developed abdominal muscles are very important for boxers. The goal of the ab exercise is to strengthen the muscles, and there are two ways to train it: no weights, high reps, and weights, low reps, the latter of which is more effective according to my time research.

Therefore, it is recommended to do this exercise with a weight of 25-30RM.

Supine leg raises

There are two modes of ab exercises, one is the "curl", which is the sit-ups, and the other is the "pull", which is the supine leg press. In fact, the leg press is better than the sit-ups. Therefore, it is recommended to follow 3:: in the ab exercises

The ratio of 7 divides the training time between these two movements.