Learn how to train strong fists at home and without a coach and develop an incredible punch that will crush any opponent. Every person who knows a lot about martial arts will confirm that only one sharp biting blow can be enough to win a duel. Some people have it by nature, but most fighters spend a lot of time training punch. Today we will tell you what proper fist training should be at home.
How to put a punch at home?
Of course, in order not to injure the hand during the blow, the training of fists at home should be carried out. However, the correct setting of the strike is equally important. Work on this element is carried out in two stages, which will now be discussed.
Breakdown
If you successfully master the stall, you can catch the enemy by surprise, and he will not understand where the blow is directed from. The main principle of relapse is relaxation. In other words, your muscles should not be tense, and your head remains cold throughout the fight. There should be no intention in your subconscious to strike, but at some point you should explode. To train your stall, use several exercises:
- Beats on sound signal - take a fighting stance and do not strain your muscles. The partner should be out of your field of vision and sound signals at equidistant intervals. As soon as you hear it, immediately strike. Your job is to reduce the time that elapses from signaling to hitting. To complicate the exercise, the partner should give another sound signal, which is not hit.
- Hit after touch - resembles the previous exercise, but the blow is applied not after a sound signal, but a touch. Moreover, it should not be a light touch and a strong push.
- Boxing paws training - your partner holds the paw, constantly changing its location in different planes.
- A blow to the body of the rebounding partner at this moment - you must have time to reach your comrade before he is out of the strike range.
- Hitting a piece of newspaper - the partner must hold a sheet of newspaper, the size of which is 30x30 centimeters at the top corners. A hit that pierces the newspaper is ideal, but it takes a lot of practice.
Overclocking
In the second stage, you must master the acceleration of the fist so that the blow is as biting as possible. To do this, you need to train speed-strength qualities. You can often hear the opinion that strength training can slow the blow. However, if the fighter does not have sufficient physical data, then his blow cannot be a knockout one. Thus, a good hit should not only be fast, but also strong. To do this, you should include the following exercises in your fist training at home:
- Push-ups are classic, with a cotton, a blow to the chest and on one arm.
- Bench presses - the exercise must be performed without pause at the end points of the trajectory, and the working weight is selected so that you can perform from 10 to 12 repetitions in a set at an average pace.
- One-handed kettlebell jerks - the weight of the sports equipment is 24 kilos, and the movement must be performed at a fast pace. This will allow you to use not only the muscles of the arms, but also the back and legs.
- Kettlebell pushing - the weight of the projectile is also 24 kilos, and you need to work at a fast pace.
- Working with a punching bag and paws.
The last exercises should be described in more detail. When you train with a bag, we recommend doing the following movements:
- Powerful single blows with a working arm from a combat position. Your task is to penetrate the bag to the maximum depth.
- Strikes "two" - the first strike should be shallow, and the second should have maximum penetrating power.
- Rock the bag and throw strong counter blows.
Boxing paws are versatile sports equipment and perfectly imitate a target. We recommend doing the following exercises:
- The partner keeps the paw down and shows it to you in a random order. When a paw comes into view, it should move in different directions.
- Hunting for a paw - the partner keeps the paw at the same level and at the same time moves away from the attacker. You must pursue your target and deliver powerful blows at it.
- Strike and lightning-fast return - a comrade holds a paw in one hand, and a belt or a rope in the other, with which he hits the attacker at the moment of striking. Your task is to remove your hand after applying a powerful blow so that the rope does not fall on it.
In addition to all of the above, you should strengthen your wrists and hands. This is facilitated by push-ups on fists, but it will be difficult for beginners to perform this exercise. Until your muscles get stronger, use a fiststand. Moreover, the main emphasis must be placed on the bones of the middle and index fingers. Another effective exercise is to throw the empty bar away from the bar in front of you.
Training fists at home: strength training
By definition, a good hit cannot be weak. Its strength depends on the speed of the impact itself, as well as your body weight. If your weight is small, then the bet should be on speed, but heavyweights should take advantage of their body weight. If you have a heavy ball that boxers use, we recommend doing a simple exercise. Raise the projectile over your head with outstretched arms and forcefully throw it to the ground. After the bounce, catch the ball. The total number of repetitions is 15 to 20.
For your punch to be strong, you need to pay sufficient attention to training the muscles of the arms, shoulder girdle and back. Your fist workout at home should definitely include an exercise such as pull-ups. When the muscles are strong enough, it is worth starting to use additional weights.
The second extremely effective exercise is push-ups. We have already talked about it, but now we will do it in a little more detail:
- Press your fists or fingers into the ground, placing your hands at the level of your shoulder joints. The movement must be performed at a fast pace.
- Do classic push-ups, but as you move up, push off the ground with your hands and do a clap.
- Similar to the previous exercise, but lean on your fists and hit yourself in the chest instead of clapping.
- Do push-ups alternately on each hand.
To get the most out of your triceps, you should do reverse push-ups. To do this, you need a bench or a stable chair. Sit with your back to the support, resting your hands on it and stretch your legs in front of you. After that, start lowering and raising the body with the effort of the triceps. When working with your own body weight becomes easy, start using additional weights.
You can also recommend a special training with a kettlebell. We talked above only about two exercises with this projectile, but we can add several others to them. We advise you to purchase a wrist expander, with which you can effectively pump the muscles of the forearms and strengthen the hand. Almost every professional MMA fighter uses a sledgehammer and a car tire in training. What to do with this inventory is probably not worth explaining.
The leg muscles are also important for hitting hard. To train them, we recommend doing jump squats. Take a standing position, placing your legs at the level of the shoulder joints, and lower your arms along the body. Start lowering your torso and when your hips are level with your knee joints, jump out, raising your arms as high as possible. The exercise should be performed as many times as possible. To complicate it, you can use dumbbells.
Striking technique when training fists at home
Training your fists at home alone will not be enough to achieve your goal. You need to constantly improve your hitting technique. When applying it, it is necessary to monitor the position of the feet, which should be located slightly wider than the level of the shoulder joints. During the impact, in the direction of movement of the working hand, the foot should also turn. It is important to make sure that this movement starts from the heel. For example, you strike with your right hand, then the left leg remains motionless, and the right one moves after the hand.
In order to slightly shift the weight of the body forward at the moment of impact, the knee joints should be slightly bent. However, the body should not reach for the working hand, but only naturally turn sharply. The blow should always be applied while exhaling. To camouflage your actions, do not pull your elbow back before hitting. Recall that the fist must also be clenched correctly so as not to injure itself.
Training fists at home - features
Only a strong fist is capable of inflicting maximum damage on the enemy. It is quite obvious that for this you will need to do a special training of fists at home. In our opinion, the "diamond fist" is an excellent exercise. It came to us from karate. You can do it on a wooden floor, but we recommend using boards measuring 20x20 centimeters. Get into a push-up position. Then push off and land on the planks.
This is a very effective exercise that can significantly strengthen your fists in a short time. Start with 20 reps and work your way up. While jumping, you can twist your wrist to change the position of your fists.
Helpful Tips for Training Your Fists at Home
In conclusion, I would like to give some useful recommendations. We've already said that you should definitely get a wrist expander. Train with him regularly, because thanks to the small size of this sports equipment, you can do it anywhere. It is important not just to squeeze the expander, but to do it sharply.
All representatives of martial arts regularly work with a rope. This is a great inventory that should never be neglected. When jumping, try to raise your hips as high as possible, reaching your chest with your knees.
Work more often with a friend on the paws, and also carry out shadow fights in front of the mirror. Let's remind that the most effective blow can be the one that will catch the enemy by surprise. To do this, you need to hide your movements from him. Something like this should be your fist training at home. Classes with an experienced mentor are definitely the best option. However, regular homework can be helpful if you are not planning to participate in boxing tournaments.
For more tips on training fists from coach Alexander Povetkin Ivan Kirpa, see below:
