How do you train your fists?

Practice every day After practicing for a while, tie a sandbag to your leg and practice punching with dumbbells in your hand.

If you have legs, you can use a sandbag to train your strength and speed.

One minute on stage.

Ten years of work off the stage, perseverance and perseverance are not just words.

As the old saying goes: "If you don't practice martial arts, you will be empty when you get old." ”

Hook fist exercises waist strength, straight fist exercises deltoid and biceps.

Test your red-white muscle ratio and do back power exercises.

If you want to simply increase the strength of your fists while excluding other body parts, it is recommended to learn Wing Chun.

The fighting technique can be ignored, mainly to learn the inch power technique of Wing Chun.

The inch power technique is very helpful for improving the speed and power of the punch with a small weight.

A kickboxer who had a mediocre record in South Korea came to China to study Wing Chun and returned to South Korea to achieve great results, and the fighter is still studying at a Wing Chun gym in Fujian.

There have also been matches in UCF where Chinese Wing Chun fighters instantly knocked out Japanese kickboxers.

When practicing boxing, it is necessary to build iron fist in three stages, the first stage is the adaptation stage, which takes 45-90 days depending on your situation. 1. After getting up every morning, the fingers of both hands are crossed with each other, the two palms are hollow, and the fingers are relaxed one by one, for 2-5 minutes; Press the finger knuckles forward and backward many times, usually for 2-5 minutes; Pull your finger for 2 minutes; Five fingers open, two palms facing each other, ten fingers against each other for 1 minute; Move your wrist for 1 minute; Soak your hands in warm water for 1 minute. Relax the joints of both hands without straining.

2. Put the sandbag at a height of 120 cm, the feet are shoulder-width apart, the knees are slightly bent, the body is 45 cm away from the sandbag table, the levator anus sinks, relaxes the arms and hands, looks at the sandbag, and the hands are complicated to pat the sandbag, twenty are a group, practice a group of movable hands for 30 seconds, generally practice 5 groups and then wash your hands with warm water and soak your hands in blood-invigorating herbal soup for 3 minutes.

Start to practice from light to heavy, generally pat and beat for 1-2 weeks, practice from short to long every day, start not more than an hour, hands must be relaxed, arms should also be relaxed. Later, to increase time, speed and strength, soaking hands is a must, which can increase muscle vitality and enhance bone density. If there is no reflection in the palm and joints of the hand with a quick and vigorous beating, you can enter the second stage.

Remember not to use your fists to hit hard objects, this stage is to loosen bones, activate muscles, and relax muscles to lay the foundation for the second stage.

Here's how to practice your fists:

1) Don't clench your fist too tightly when punching. In order to affect the speed of the punch, it is necessary to clench the punch firmly at the moment of hitting the target to increase the punch power and avoid finger injury.

2) Grasp the distance. If the distance is too far, the fist force will become the end of the strong crossbow, and the fist force will be blocked if it is too close, and it will become a push fist. The action of striking is different from the action of pushing, and the real action of striking is like a whip swinging out of the spring god, first slowly gathering strength, and then suddenly releasing it all at once.

3) Tightness change. Tightness is the key to generating explosive blows. It is in the process of rapid transformation from one form of movement to another that the strength of the inch is exploding.

Any action produced by muscle contraction is completed by the coordination of the agon, synergistic and adversarial muscles. Depending on the movement, one part is exerted, and the corresponding part is relaxed, and if it is stiff and hard from beginning to end, it will not produce explosive punches.

4) Even-toned force. The whole force means that the distribution of forces should be balanced and coordinated, the top and bottom should be connected, and the front and back and left and right should be balanced. In actual combat, it is necessary to punch, step, body, consciousness, anger, and rotten strength, and only by bursting out all the power in a very short moment can a powerful strike force be formed.

5) Punch and step in one. The strength of the punch depends on two factors, first, to improve the muscle structure to make it stronger and more elastic. Secondly, there must be correct footwork, in order to burst out of the huge punch power, and can transmit it to the opponent, to have flexible footwork, in the movement of force, is to adapt to the needs of the martial arts.

6) The principle of the midline. The midline of the human body is not only where the center of gravity of the human body is, but also where the vital point of the human body is. Defend the body's top-down midline in the fight while attacking the opponent's midline.

When the punch strikes out from the center of the body, the hands, shoulders, waist, knees, and feet on the front half of the body should form exactly a straight line. At this time, the body structure is lined up to form a strong side of the body, and good body support and free use of muscles will produce a very powerful blow.