How to punch powerfully, how to punch more powerfully?

For the true power of punching, arm strength alone is not enough. In addition to the developed muscles of the arms, it is also necessary to strengthen the strength training of the waist and legs.

I practice Tai Chi, but I personally believe that the center of all techniques lies in the waist. The so-called "strength begins with the feet, hair in the legs, dominates the waist, and the line is in the hands", all boxing methods are like this, the force does not need to be brought out by the power of the waist, it is difficult for you to make the upper force, let alone be able to punch hard.

Leg strength is equally important, without a strong leg strength as support, in actual combat, it will often "do slower than you think", and even your legs will be weak. The so-called "hand is a door, under the foot is a root", only a solid "foundation" can maximize the power of the fist.

The other is how to exert force, as a practitioner of Tai Chi, I still have a little experience. Before exerting force, you can rotate the side body slightly, send the waist disc forward, and push the upper body out with the strength of the waist disc when exerting force. Remember which hand is throwing a punch and spin it in which way (while pushing the ground on the same side of your toe, taking care that your foot doesn't have a lot of movement).

The waist and horse are one, and the strength comes from the root.

If you're fighting, you're probably going to have to worry about a lot of things. "Does the opponent know martial arts? "Did the opponent hide it?

And in those times, I only worried about one thing, and that was, "Is my offense strong enough to end the fight quickly and win?" "Believe it or not, I've had nightmares about being defeated and my opponents didn't even care what I was attacking.

So I wondered how I could make my own attack more advantageous. Here's how I found it.

1. One way to improve the power of punches is to hang a heavy bag. Don't be so heavy that you don't have any strength after the first exercise, and don't be so light that you want to throw away the punching bag after the first exercise. Not too much, not too little, just right.

2. When you get the bag, start training. Use the methods taught above to show you how to improve your skills and train on the punching bag. Remember to use your hips every time you throw a punch.

3. Small dumbbells can be added during daily exercise. Don't use dumbbells that make it challenging for you to lift. Start with 2-4 kg, and if you exercise regularly, you can start with 6 or 7 kg.

4. Lift dumbbells in the air. Lifting dumbbells can increase your speed and shoulder endurance, as well as build strength when you throw punches. Practice 12-15 times on one hand and then switch to the other.

Try to make 10 sets on each hand; and repeat daily. Remember not to overtrain your hands at the expense of them. If you go swimming, try punching underwater.

You'll gradually find that your punches are faster and more powerful.

Remember: don't attack anything with dumbbells. Also remember not to keep your arms straight, as this can cause you to suffer a serious injury to your elbow.

Hold on tight to the dumbbells so that they don't run out of your hands to the point where you hit the precious china when you strike. If your hands are going to get sweaty, wear gloves so that the sweat doesn't let the dumbbells slip out of your hands so easily.

First of all, the fist pinching posture must be correct, the fist face must be flat, otherwise it will hurt yourself, when you shoot, the body is tilted a little with the arm, and the power of the explosion is greater.

Master the skills of punching, spread your legs apart, exercise the strength of your punches in your daily life, ensure the number of punches, and train the strength of your waist.

You can concentrate all the power of your body on your fist, and then increase the speed of your punch, so that you can punch faster and more accurately.

1. Primary Training:

1. Wear sanda gloves or boxing gloves, wrap sand straps around your wrists, and practice boxing fast movements.

2. Bring sanda gloves to do push-up exercises, which is conducive to enhancing the hardness of the fist surface and improving the wrist strength and arm strength of Duan Ming.

3. Clench your fists when you are resting, relax and clench hard.

2. Intermediate Training:

1. Stick with a latte or dumbbell to practice punching, wrap a tense chanting belt or sand strap around your arm for practice.

2. Don't concentrate your power on the surface, but use your mind to infiltrate the struck cherry blossom bump and destroy it, which has the power to destroy everything.

3. Experience the speed of movements, and always have this awareness when practicing.

3. Advanced Training:

1. The punching strength is rapidly improved, and the upper limb strength and pushing and gripping strength are improved.

2. Squat and carry the barbell and deadlift, carry the barbell and turn the waist, and then wear gloves to punch the sandbag.

3. Pay attention to relaxation after training to produce muscle memory.

Potency equals lethality, do you agree? If you agree, then your personal opinion is as follows:

Fist hardness. The location of the contact target.

Timing of contact with the target.

Maximizing power: flexing and extending the knees to push the ground Top hips Rotation around the spine Forward rotation of the shoulders Internal rotation of the arms, these combinations exert force.

Maximum speed and acceleration: The moderate relaxation of the muscles of each joint provides a channel for speed, and the rapid force and acceleration result in less destructive loss - in turn, increased lethality.

Or to put it another way: local muscle strength (speed) + overall muscle strength (speed) + body weight + reaction force of the kick + correct force method + appropriate timing and distance and position and hardness and angle of the blow + instant relaxation and tightening + strong jet of breathing.

To put it more simply, our power has ups and downs and rotations generated separately or superimposed, for example, punching force is a combination of the aforementioned points, high-speed and acceleration to approach the target for a moment, and then turning the fist, you can also increase the torque (equivalent to increasing the inertia force generated by a little distance).

It is necessary to cooperate with the waist and shoulders to exert force, do not tighten the fist when punching, but relax, and only tighten the fist at the moment when it hits the object to be attacked. In this way, the force of the shot will be much greater, and the speed is also very important.