Primary training is the best training method to increase wrist strength and arm strength, and it is also an effective method to improve boxing strength and speed.
Primary training: wear Sanda gloves or boxing gloves, wrap sand around your wrists, and practice boxing quick movements. You can also do push-ups with boxing gloves and sand belts. 10 each group, do three groups. You can also practice without gloves. This kind of exercise is beneficial to enhance the hardness of boxing face and improve wrist strength and arm strength. Now life is tense, you can make a fist when you walk, and then relax and practice repeatedly. You can also make a fist at rest, relax and make a fist hard. This training is also very helpful to increase the hitting power of the arm. After getting used to the above exercises, you can punch while running. Bruce Lee once said? If you punch or kick in running, it will make a new leap in your martial arts. Therefore, practitioners should not ignore this exercise.
Second, the intermediate training courses
Intermediate training is actually learning theory, which is helpful to improve one's combat capability.
Intermediate training (theory): A master boxer with underdeveloped muscles can concentrate his whole body on boxing and make a powerful punch. The secret is that you can concentrate on one point and exert your strength instantly, so that you can beat your opponent in one fell swoop.
The above theory inspired us. To make a powerful punch, we should focus on one thing. As you can imagine, every punch can smash and crush the internal organs of the opponent, and it must have the power to destroy everything.
Training method: practice with iron bars or dumbbells, and practice with bandages or sand belts around your arms. Feel the speed of action. Once you remove the iron bar or dumbbell, you will feel relaxed and free to punch. Pay attention not to concentrate on the surface when hitting, but to infiltrate the struck object with your mind and destroy it. It has the power to destroy everything. Always have this awareness when practicing.
Third, advanced training courses.
The so-called advanced training is actually the use of buttocks. In fact, many boxers know how to use it.
Bruce Lee once said: The source of punching is not the arms and wrists, but the central part of the body (buttocks)? . The fist can't provide enough strength by the strength of the arm alone. Therefore, if you want to make a powerful punch, you need to make a beautiful punch with your hips.
To improve the punch strength quickly, it is necessary to improve the upper limb strength (correct posture, sense of strength). First, the bench press strength can be improved, 60% to 70% of the maximum weight (limit weight), one group should do 10 training for five groups once, once every other day. After practice, do barbell and hard pull for squat (semi-squat), and then do barbell exercises to turn the waist (5 in each group).
Strength training II
Strength is the source of all sports, which refers to the ability to overcome and resist internal and external resistance by muscle contraction. It consists of two factors:
1. The resultant force of muscle contraction when completing the action, such as straight fist, in addition to the brachialis and biceps brachii of the upper arm, the shoulder strap muscles also participate in the work, and these muscles participate in the straight fist to form a resultant force to hit the target;
2. Coordination ability of muscle contraction. When active muscles work, other coordinating muscles cooperate. Muscle strength is divided into upper limb strength, waist and abdomen strength and lower limb strength according to position; According to the formation of muscle contraction, muscle strength can be divided into dynamic strength and static strength, and dynamic strength can be further divided into weight strength and speed strength. Generally speaking, the armed police is usually a dynamic force to capture the enemy. According to the different requirements of sports for strength quality, strength quality can also be divided into three types: maximum strength, rapid strength and strength endurance.
There are various means of strength training. First, unarmed training, such as air strike practice in boxing, frog leaping to develop leg strength, 30-meter running, middle and long distance running, etc. The second is to practice with strength training equipment. place
Training equipment refers to the equipment specially used to develop strength quality, such as comprehensive exerciser, which enables people to show the muscle strength needed by athletes in various postures such as sitting, lying and standing.
Methods of developing strength training:
1. Load-bearing resistance exercise. This kind of exercise develops strength quality according to the load, weight and repetition times of the exercise, such as pushing barbells.
2. Antagonistic exercise is that both sides develop their strength and quality through short-term static movements, such as pushing, pulling, squatting with weight, etc.
3. Practice of overcoming elastic objects. It is to develop the strength quality according to the resistance produced by the deformation of elastic objects, such as using tensioners and pulling rubber bands.
4. Using the strength trainer to practice can make the body practice various postures.
5. Exercises to overcome external environmental resistance, that is, to overcome the natural environment and develop strength and quality, such as running or jumping in sand, grass and snow.
6. Exercises to overcome your own weight, such as arm flexion and extension at the bar end, pull-ups, sit-ups, squats, vertical jumps, etc.
Several problems to be grasped in developing strength training;
1. Be targeted: first, pay attention to features, and second, pay attention to precision development. For example, when doing strength exercises for a certain muscle group, resistance must be applied to the muscle group.
2. System arrangement. Strength training increased rapidly and soon subsided after stopping training. For example, strength training lasts for 20 weeks, and every day, the strength increases by 50%, and then it doesn't practice at all, and it completely fades after 30 weeks.
3. Combining local strength with overall strength, scientifically arranging and adjusting exercise load; Strength training should be carried out alternately with other non-strength training or relaxation exercises to enhance muscle elasticity; Strength training should be arranged reasonably, generally no more than three times a week. In addition, strength training should not be carried out when you are tired, otherwise it will develop not strength but endurance.