How to make your fists strong, how to practice your fists

Oh, do you exercise more, mainly rely on the strength of the wrist, and of course, if you have strength in other parts, it will be much better.

First of all, punching power is normally about strength, so it is important to increase the strength of the forearm muscles, arm muscles, and the entire pectoralis major muscle. However, the movement and posture of the punch are just as important, and the most powerful punch technique in the world is the traditional boxing, and learning the basic posture of boxing can make your punch more powerful. The thigh muscles are also very important, because force is born from the ground, and physically it is the process of energy transfer.

Recommend a book to you, "Boxing" by Xhaka

1. Bench press. 2. Deadlift.

3. Boxing practice.

Nothing、、、 fist push-ups, and the backs of the hands

Do push-ups with your fists, lift your fists off the ground (explosive power), it is best to do it on cement or mud and sand, with quality and speed, do not pursue quantity (about 30), persist for 1 month, and the effect will be there. In fact, you can also hit the wall, the purpose of hitting the wall is to practice the hardness of the hand, not really to break through the wall. Don't use brute force, the greater the strength, the more you will be injured.

So pay attention to the speed of the punch and gradually increase the strength so that the hand will not be swollen. The above methods should be practiced hard, and slowly the focus of the fist will grind out of the cocoon, and the hardness will naturally increase. (If you don't practice for a long time, the cocoon will naturally fade, and the hardness of the fist will also weaken, maybe this is the difference between external and internal work) What other good way is it, together**ah.

The chassis should be stable; Use waist strength to punch from the midline; Sink your elbows and push your fists with your elbows.

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.

1. To ensure the number of punches, practice more.

2. Cooperate with push-up training.

3. Use your fists to do push-ups, handstands, etc.

4. Do sit-ups to strengthen the training of waist strength, because if you want to punch strongly, your waist must be strong.

5. Do more leg strength training, such as running, jumping, squatting, etc.; The force is in the heel, up to the punch, in order to punch powerfully, the legs must have enough support.

6. Cooperate with sandbag training.

7. You should fight more actual battles, so that when you hit, the force point is accurate, not empty, enhance your self-confidence, and make your punches targeted.

8. Increase explosive power, improve action speed and striking power, that is, increase instantaneous power. The speed and striking force of the movement cannot be achieved by relying only on the independent movement of a certain link or body. It must be based on the principle of superposition and synthesis of speed and strength, relying on the coordination and cooperation of all links of the whole body, and finally reflected in the limbs or links.

When practicing boxing, you have to bear weights, and you don't need to be strict about quality when you ask for quantity! You can put a little gravity on your arm and then practice air strikes quickly, which will improve your speed a lot, no matter how you fight, first of all, on a basis, your physical fitness, if you don't have a strong physical fitness and good physical fitness, you can't improve it at all. Therefore, if you want to punch out vigorously and quickly, then first improve the strength of your waist and arms, and you can choose to stand and push the barbell quickly to practice the explosive power of your arms.

No Instant First of all, you have to practice more.

1. Hit harder objects.

2. The posture should be correct, and the fist hit should be flat when punching.

3. It is possible to train "whip legs".

4. Punch less and more action, otherwise it will be too slow.

5. According to people's coordination and habits, don't just attack, but be able to dodge, such as: sideways dodge, etc.

First of all, it is important to be clear that the power of the fist itself does not come from the hands, but from the arms and wrists. So you need to exercise your wrists. It can be done by doing push-ups with fists, and then the arm muscles can be exercised by hitting punching bags.

There is an important part to pay attention to, don't think that you can make your knuckles rattle if you have nothing to do to make your hands stronger, in fact, it will cause weakness in your fists after a long time

This should be done gradually, starting with sandbags, or mille-feuille paper, which is a good method. Of course, once you have a certain foundation, you can do push-ups with your fists. After a while, you can hit something hard like a tree or a wall.

That's it, it's not complicated.

Hello landlord. Doing push-ups with your fists is very useful, do it on some soft ground first, and then go to the hard ground to do it after a long time, stick to it, you will definitely be able to.

In less than 2 months, the bones of the fist will become hard.

Lift dumbbells a lot!Over time, it's fine.