How can I increase the power and speed of my punches and kicks?

Strength training is to run with weights, push-ups, and speed is to do punches and kicks with maximum empty space every day. But do it every day and stay the course.

The obvious mistake upstairs is that it only increases the resistance muscles, which are muscles that prevent the movement of power, and too much of it will slow down, and that's why foreign muscular men move slowly.

If you want to move quickly, you need to exercise your ability to control your body and understand your balance and how to put it in and out.

You can't run or anything.

Two questions. First, it feels that the foot speed is fast but the strength is not enough, and the other is that it is still not fast enough relative to the weight of your leg. Because the lethality of the leg depends on two factors, the weight of the leg and the speed of the aircraft, and the hardness of the leg.

For example, a person's leg weight of 20 pounds must reach twice the leg speed of a person with a leg weight of 40 pounds, in order to achieve the same theoretical lethality. Of course, if your legs are harder (bones and muscles) than others, then your legs will be more lethal than his. Listen to your tone, you must be very thin.

Then you can only continue to improve the speed of the leg and the stiffness of the leg.

Method of Practice: Connections of Strength. The power emphasized by the attack is not absolute power, but instantaneous explosive power, and the vast majority of people with relatively thin bodies make their absolute strength much smaller than that of European and American Hercules, but the thin body is more conducive to the generation of explosive power.

Therefore, there is not the slightest excess fat on the body of a good fighter, which is earned by long-term perseverance and hard work. There are two ways to practice explosiveness: one is ground practice, for example, practicing punch speed with empty hands can never have a good effect.

You can tie your wrist to a small sandbag to increase the load, which is painful, if you can, you can tie your wrist or palm to an elastic bandage with the other end fixed to a strong object, this exercise can reduce pain and increase the effect. Basic strength training is necessary, but not too much, because too much basic strength training (such as dumbbells, barbells, etc.) will make your muscles too large, which is not conducive to increasing leg speed.

2。Exercises for the stiffness of the body. This includes two aspects, one is the hardness of the tools of attack (arms, fists, elbows, legs, knees, etc.).

I don't know what your physical fitness is now, so you must do what you can and determine your starting point according to your own situation. For example, boxing sandbags, it is best to bring a boxing sleeve in the early stage to protect your fist, and the initial punch should not be too heavy, because the punch is too fierce and the direction of the punch is not well mastered, which is likely to cause the tearing of the outside of the fist (buddy has this history, haha) punch from light to heavy, find the right punch strength for yourself, group practice (hit 30 groups at a time, 50 groups, and then rest, and then contact) to take off the boxing sleeve when your fist is hard enough, and contact with your bare hands, because this is closer to actual combat. The second is the ability to release and hit the non-attack tool parts of the body, mainly referring to the chest and abdomen.

The exercises should also be gradual, from light to heavy. In particular, the abdominal resistance exercises, do not practice in the case of a full meal, which is harmful and will cause great damage to the stomach and intestines.

3.The first two steps are basic training, and training properly can greatly improve your physical fitness. And the third step of systematic training, such as the training of straight fists, swing fists, flat elbows, elbow chopping, at the beginning of the practice must be practiced with high standards, from unconscious inability, conscious inability, conscious ability to gradually practice to unconscious ability, this is the four steps of kung fu development, to the third or fourth step, you have been successful, when the move does not need to think brain can arbitrarily look at the opponent's situation to make a move, you are a master.

It must be thinner, right? Eat more good food, add weight, and don't stop training, usually run more often, and the strength will come up.

You can practice frog jumping and mountaineering.

A simple back kick action can be a good way to exercise the leg muscles, exercise the whole body, and achieve the purpose of **, shaping, and health.

Hello landlord;

Increase the speed of punching: You can hold a small weight of the dumb Ling to punch quickly, the dumb Ling is best one pound, no more than a kilogram at most, too heavy the action will be deformed.

Improve reaction speed: 1 For example, find someone to fight with you, and then you can only prevent and not fight back, 2 rely on feeling to dodge; You can look at the opponent's eyes, generally the opponent will look at that place before hitting you, but the master is not necessarily; Look at the opponent's shoulder, and move the shoulder before punching, so as to increase the speed of the leg. Feet can be tied to sandbags to kick. As for the weight, you can grasp it yourself.

In addition to looking at the shoulders, you can also look at the hips (that is, the waist is a little down), and the reason is the same, and some refer to others. But some of them have been modified by me. Hope it helps!

Who is afraid of whom, it is dedicated, and the copy must be investigated.

Speed and strength to find the coach to hold the target, hit the moving target. The lifting speed is fast. Square muscles don't know what you're referring to.

Exercise a lot, run every day, lift weights, and pull your arms. As Bruce Lee said, concentrate the power of the whole body on one point and make it explode instantly.

Hello landlord; Increase the speed of punching: Dumb Ling who can hold a small weight in his hand knows how to punch quickly, and Dumb Ling is best to be a pound, not more than a kilogram at most, too heavy and the action will be deformed.

Improve reaction speed: 1 For example, find someone to fight with you, and then you can only prevent and not fight back, 2 rely on feeling to dodge; You can look at the eyes of the pair of pants and fierce hands, generally the opponent will look at that place before hitting you, but the master is not necessarily; Look at the opponent's shoulder, and move the shoulder before punching, so as to increase the speed of the leg. Feet can be tied to sandbags to kick.

As for the weight, you can grasp it yourself.

In addition to looking at the shoulders, the leg method also looks at the hip (that is, the waist is a little down), and the reason is the same.

If you want to gain strength quickly, you must train the relevant areas with more intense load-bearing loads. Jumping with a sandbag is a good training method to increase leg strength, but if you want to seek a higher breakthrough, it is not enough, you also need a special training method for leg strength, which is a weighted squat. For example, a barbell squat at the back of the neck is the best way to train leg strength.

The same principle is used to train the strength of punches, and in addition to doing push-ups quickly with a fist, a quick bench press with a barbell is the best way.

In addition, when you are training in shadow (air strike), you can practice various punches with light dumbbells, and you can quickly increase the strength of your punches.

Creeping forward can be exercised.

Suggestions: 1. Upper limb strength exercise exercises

2. Lower limb strength exercise exercises to practice Zama steps.

Just practice hard.

Leg strength can be done with a barbell or a weight-bearing tiptoe. The fist can do the start of the push-up, hold it without moving, and you can also hold the dumbbell punch. However, pay attention to relax your muscles, otherwise it will affect your instantaneous leg speed.

It's okay to practice it, but if you don't do it, just look straight at it and see if it can last for 10 minutes.

Hit sandbags often, kick sandbags, and exercise more, the strength of fists is arm strength, back strength, and you must also have skills, you can't do it brutely!

If you want to strengthen your legs and do a frog jump, it will be better to use a barbell, do it on your shoulders, and your waist should be straight when you do it. As for the strength of the fist, it is possible to run with a dumbbell in each hand. Insist on refining.

There are many ways to kick out the power of the legs, reasonable movements, muscle coordination, muscle strength.

Leg kicking action seems to be an action, in fact, many muscles work together to complete, beginners first, the most important thing is a reasonable action, generally speaking, most of the leg movements are stretching legs, leg movements must be from the process of bending to stretching, the general principle is that the big muscles push the small muscles, a leg method of the force starting point, process, end. Acceleration points. All pay attention.

The second is to strengthen the coordination training of leg muscles, a variety of integrated exercises, such as one-foot jumping, frog jumping, abdominal jumping, skipping rope and other muscle-related exercises, and the third is to strengthen muscle strength training, such as weight-bearing squats, pedaling bicycles.

Punching with weights and doing more exercises such as push-ups can effectively increase the speed of punching.

The answer is supplemented. That is to practice explosiveness, such as a one-minute push-up, which can make your punches explode instantly, not only powerful, but also fast.

Jumping rope can improve your footwork and explosive power to make your speed faster, and practice shooting to improve your accuracy.

Tie the tape around your hands and feet before practicing.