How to train hand hardness and strength, how to enhance the hardness of hand bones? How to practice

First of all, you have to stiffen your wrist, which is the foundation.

No matter how hard your fists are, your wrists are too soft to hurt.

Wrist hardness exercises: roll dumbbells, keep rolling, rest for 1 to 2 minutes after rolling tired, and stick to 5 sets a day.

Fist hardness exercises: do push-ups with your fists, do push-ups with your fists, do push-ups with your fingers, do what you can, and do 5 sets a day.

I'm a puncher, even if someone else is on target, I can knock him back with one punch.

The ultimate point of even punching is to relax, remember to relax and pat the muscles after doing hardness exercises.

Remember to be persistent in your boxing.

The hardness of the joints is the most do punch push-ups, do not hit hard objects, that is easy to leave sequelae. Secondly, if you don't have sandbags and don't shoot targets, you can't practice kung fu. The power technique needs to be practiced by oneself continuously, and it is not possible to shoot without sandbags and targets.

As for the iron sand palm, the landlord still has to find a master, otherwise it will be inefficient, not to mention, and it is easy to injure himself.

Practice hard and persevere, a colleague of mine who was a soldier in the army often made sandbags for more than ten years, and now he chops bricks by hand, and puts the bricks flat on the concrete floor (not empty), and chops them down with one palm, until the bricks are cut into pieces (red bricks, magnesia bricks, refractory tiles, etc., there are also stones), his hands are as hard as stones, and he doesn't have any tricks, that is, when he was a soldier, he was bored and always punched sandbags, and he always insisted (at that time, the volunteers still existed, he was a volunteer, and he was about the same as a non-commissioned officer now, and he was a non-commissioned officer for 14 years, 15 years, and he fought for more than ten years Hope it helps.

Hit. Wolf's Law was a major discovery by the 19th-century surgeon Julius Wolfe. If the bone is repeatedly damaged, the calcium structure increases, and the bone becomes denser, harder, and more tolerant.

The Chinese thousand-year-old hard exercise method, which hits hard objects to improve bone hardness, is supported by science.

From easy to difficult, it is divided into:

1. Lifting heavy objects. You can usually do more exercises to lift things, which seem to have nothing to do with wrist strength, but in fact, improving your grip strength is the basis for developing strong wrist strength in the future.

2. Refers to bench pushes. Do push-ups with ten fingers on the ground. This is the first step in building grip and wrist strength. The longer you stick to this link, the better the results.

3. Horizontal bar overhang. The longer the grip, the stronger the grip.

Fourth, roll "jack wrist". It's the way a friend on the first floor said. This method greatly improves the grip strength and can enhance the grip endurance of the hand, but it is quite laborious to exercise.

It must be consistent, and after each workout, you need to put your forearms down thoroughly and do relaxation exercises. The weight attached to the rope can be weighted to increase the strength. When the lifting weight is 5 kg, the rope is long and meters, and it can be rolled 2 times in one breath, and the right hand grip can crush ordinary teacups.

5. Hold your body with both hands on your side. Hold a bar perpendicular to the ground with both hands and lift your body parallel to the ground. At first sound, it sounds incredible, in fact, it is not difficult, when you can do 100 finger pushups in one breath, you will have the ability to do two-handed side grip lifts, the longer the exercise intensity, this method is to exercise the explosive power of the wrist.

Regardless of any of the above methods, according to their own conditions and environmental limitations, any one of them can be contacted for a period of time, you can enhance wrist strength, but if you want to achieve something, you must persevere from easy to difficult, three years a small success, nine years a large success.

No, it's the same as before, it hurts my body.

I'm also a student, so you can do box-ups on the floor at home, just do it with your fists on the ground.

It not only trains the hardness of your fist, but also exercises your wrist strength.

This is the best option for you.

Fist push-ups, fists with both hands, fists facing forward to the ground (at first not comfortable, you can pad something), elbows clamped and bent arms to prop up, inhale when bending arms, exhale when bending, that is, practice fist bone hardness, and practice wrist strength.

Yes. But it's easy to get hurt. The movements should be from light to heavy, one stage at a time, and don't rush forward. The effect of practicing wrist strength Shaolin's canning gong is obvious, but it is a good method.

Round billiards, which can increase hand strength.

In principle, it is the same as the iron sand palm, but to pay attention to protection, it is recommended to wrap it in a handbag, and the easiest way is to do push-ups with both fists.

Generally speaking, doing push-ups with fists and punching the wall with punches can strengthen the hardness.

However, if you want to increase the intensity. It's useless to hit the wall. Push-ups, parallel bars, or bench presses at the gym are required.

In addition, heavy punches require the power of the thighs. If you can't go to the gym and do squats, you can do one-legged squats yourself.

The best way to do this is to do push-ups with your fists, and you can also do it by punching a sandbag, but it's best to have a hand strap so you don't hurt your wrists.

Doing push-ups with your fists on the ground can train your fists hard, and you can also exercise your arm strength.

I haven't tried this method of hitting the wall, but I've tried to hit the tree, and the strength of the punch is related to the force method, generally relying on the strength of the waist and the strength of the calf, it is recommended to exercise these two places.

The hardness of the fist is practiced by the softness of the hardness, and the strength is the unity of the body.