Can dumbbell punches practice waist strength

Punching is not only the force of the big arm, but more importantly, the force of the waist. Therefore, if you punch often, you can more or less train your waist strength.

To be fast and powerful, it is necessary to give full play to the joint role of feet, legs, hips, waist and shoulders, and coordinate and cooperate. And according to the principle of the order of force of the muscles, the large muscles work first, so that the body changes from static to dynamic, so as to facilitate the body to start: the medium muscles exert force to make the muscles get a certain speed of the body to further accelerate; The small muscles exert their last force, mainly to control the course and amplitude of the punch.

At the same time, at the moment of exhalation, with the exhalation, hold the breath to store strength, and urge the force with qi to achieve the integration of the three forces of will, energy, and finally achieve the purpose of increasing the hit.

You can't do it, but you can train the strength of the biceps, as well as the shoulder muscles and lower arm muscles. It is best to practice sit-ups for waist and abdomen, and if you have equipment, you can squat and press barbells in the gym.

Do not mainly practice the explosiveness of the biceps and shoulders.

Hello, I recommend a training method used by Bruce Lee, holding about 10 pounds of dumbbells in each hand, and alternately punching quickly in front of the nose, using the waist and hips to drive. This method is very helpful in improving boxing speed and waist-hip coordination.

Pay attention to during training:

Gradually increase the speed of your punches to allow your body to adapt.

Feet can initially stand parallel to each other, with the center on the forefoot and the heel slightly raised. After becoming proficient, you can use different step types to train coordination.

Do not completely straighten the arm when punching, but keep a little bit to avoid injury to the elbow joint.

Dumbbells should not be too heavy, 10 pounds can be up and down, too heavy is not good for improving punch speed.

In order to increase the speed as much as possible during the punch, it is necessary to relax the opponent muscles, that is, the part that should be tense and the part that should be relaxed is relaxed.

Analysis of boxing theory: If you want to make your two hands punch as fast and flexible as a spring, and improve the speed and strength of your punches, you need to train your waist and hips.

Taking the left and right straight punches as an example, the waist and hip drive is the source of power for the left and right straight punches, just like a car depends on the engine, and the waist and crotch are the engine for punching action. The waist and hips swing left and right to drive the left and right punches, usually the waist and hips move first, and the punching action is slightly delayed. So the frequency of the hip swing determines the speed of the punch.

As for the muscle training of the shoulders and back, upper arms, and forearms, the ratio to the waist and hips is secondary.

The power of the fist also lies in the swing of the hips and the transmission of power to the fist.

When it comes to the power of the fist, it actually follows the principle of impulse: 'Impulse = mass * velocity'

There are two ways to increase impulse:

One is to increase the speed, the punch is initiated by the waist and hips, and the acceleration is progressive, reaching the maximum at the fist. If the acceleration is large, the fist impulse is large. Strengthens the explosiveness and coordination of the muscles involved, helping to increase speed.

The other is to let more quality participate, such as Xingyi boxing, not just swinging a fist to hit people, but letting the whole person swing out to hit people, and the quality of the whole body moves, although the speed is significantly slow, but it is uncomfortable to hit anyone.

Teach yourself boxing with dumbbell exercises to increase your punching speed.

Yes, it's equivalent to a weight on the arm, and there are more than 10 things on the hand that are sold, which is very easy to use.

If you don't practice your waist, you won't hurt your waist, buy a waist protector, do the action to abandon the norms of the waist to relax the waist, chest, shoulders, three heads, and two heads are all to let the waist relax without hurting the waist, but practice for 2 years, the weight comes up, the waist has to be practiced, and the action of hurting the waist is to train the abdomen, waist, and legs. If you don't want to hurt your waist, you can only sit on the abdomen against gravity, such as sit-ups, your waist is working to overcome gravity, which hurts your waist.

Do dumbbell curls and dumbbell bent arm flexions. Do 4 sets of each of these two movements, each of which is 10rm, with a 1-minute break between each set. A weight that can be lifted 5 times is 5RM.

I'm afraid that without this method, using dumbbells means using the waist.

Do the power of circulation. And quality can also increase strength.