First, leg strength training: From the beginning, leg strength training has been paid more and more attention by boxing training. Tai Sen said, "When I first started boxing training, Coos D'Amato asked me to do squat training three times a week. At first, I didn't know why I did it. I'm just practicing as required. When I knocked down Spinks, Ruddock, and Bruno, I could feel my smooth and powerful punches as if I had fired shells in all my opponents' knockdowns. If there is no heavy squat training, I will feel very weak. " This passage by Tai Sen tells the importance of leg strength. In addition to squat, the common methods are: sprint, accelerated running, leapfrog (no longer recommended), weight-bearing squat, leg lift stool, skipping rope, weight-bearing heel lift. Pay attention to safety when practicing legs, and wear waist pads and knee pads before practicing, especially for squat training. With a strong leg force, you can kick the ground, twist your hips, turn your shoulders, and finally make a terrible punch instantly.
Second, the training of waist strength: It is often said that the waist and the horse are one, and the reason is the relationship between the waist and the legs. The strength of waist and abdominal muscles is a necessary training program for every boxer. The common training methods are: flat support, barbell pulling, rowing, weight-bearing sit-ups, leg lifting, supine stool, supine bird and double-headed lifting. It is easy to ignore the exercise of abdominal muscles during training. The specific training methods of abdominal muscles are: sit-ups, left and right heels touching the ground, and side sit-ups. Don't forget the abdominal anti-beating exercise, the abdominal muscles are.
Third, the training of upper limb strength: The main muscles used in upper limb boxing are triceps brachii, serratus anterior, deltoid, forearm and wrist strength. The common training methods are: quick push-ups, parallel bars arm flexion and extension, pull-ups, strength rope, sledgehammer hitting tires, wrist bending with weight plate in hand, wrist bending with wrist ring, wrist bending with light barbell, and dumbbell boxing.
Fourth, sandbag training: sandbag training is an important means to temper boxing power. There are many methods of sandbag training. Here are three commonly used sports schools: (1) punching sandbags for 30 minutes without interruption; (2) sandbag in groups of 2 minutes, and rest 1 minute; And * * * ten groups (3) quickly hit sandbags for 30 seconds after backhand. Training 1-2 times a week.
I hope the above answers are helpful to you. Welcome to read the comments!
Boxing is explosive. Play fast and close fast. If you want to strike hard, you can focus on training from the following factors.
1. Relax. Relaxation is the prerequisite for gaining explosive power. Good relaxation makes muscles more elastic, and the initial length of muscles in a relaxed state is longer. Boxers in modern fighting are relaxed more than 98% of the time, but they are nervous at the moment they hit the ball.
2. Absolute muscle strength means that all your muscles are strong, including your legs and waist. This is the source of strength. Power comes from the power of kicking the ground, so you should practice your wrist well, otherwise you can't bear your own strength and it is easy to vent your strength.
3. Know how to exert strength, straight line and arc, how to transfer strength from pedal to hip to shoulder and elbow by twisting waist and upward spine, different boxing methods and different exertion. Find a reasonable shelf structure.
4. Infiltrate the power of your own weight into boxing through footwork or the movement of the center of gravity.
5. Increase coordination, let more muscle fibers participate in the work, reduce muscle fibers that hinder the work, and increase the efficiency of force. Practice more, and at the same time pay attention to speed, be fast.
6. Penetration and hitting the target is one of the most important things. You should focus on three inches behind the target and let the power go in, not just on the surface.
Some people are born with great strength, mostly by practice, and domestic and foreign countries are separated.
To increase boxing strength, the first is reasonable technology, and the second is to improve speed and coordinate training.
Obtaining greater influence is the tireless research direction of countless schools. Only from the theory of Sanda and boxing, the first is reasonable technology, and the working track of muscles is one of the factors that affect the hitting power. Take straight boxing as an example; The left foot is responsible for supporting the center of gravity of the body, and the right palm is buckled, pushed and twisted, so that the forward force of the foot can be transmitted to the shoulder as soon as possible through the twisting of the waist, and the waist should also sink to stabilize the center of gravity. Before shaking the shoulder, the scapula and humerus should be closed, and when the fist peak finally approaches the target, the wrist should be buckled quickly. Bite your teeth, exhale and hold your breath. Breathing in the lungs will make the internal organs full and the interior more stable.
With reasonable technology, the next step is to improve the speed and coordination of training.
Speed training can be divided into single improvement of muscle contraction speed and nerve mobilization of muscle fibers.
Coordinated training is to practice different movements as much as possible, and closely follow the movements related to this movement, such as leaning, pulling rope, starting, core strength and so on.
How to increase boxing strength?
Boxing is a competitive sport popular all over the world, which is extremely aggressive and ornamental. 1904 Boxing was officially included in the competition at the Third Summer Olympic Games held in St. Louis, USA. Many practitioners practice footwork hard, punch and dodge, and their skills are good, but they ignore the practice of strength. "Punch as fast as electricity, fist as cotton", "advance and retreat like the wind, hit like the wind", can hit the point, but can't hit, knock down or even KO opponent. This is caused by lack of strength. Let me talk about how to train and increase boxing strength.
First, why is the punch weak?
1. If the action is wrong, there will be no force. Punching is not only the strength of upper limbs, but also kicking the ground, twisting the waist and throwing shoulders. And the muscle groups involved in the action have better coordination;
2. Poor absolute strength, usually ignoring the practice of absolute strength;
3. Lack of action practice, boxing training is to repeat simple actions constantly, no matter jab, straight fist, swing and hook, it is repeated millions of times.
Second, how to solve the problem of weak punching?
1. Master the essentials of action. The strength of boxing requires that the action line is short, hidden and fast, starting from the soles of the feet, through the strength of the whole body muscle groups such as legs, hips, shoulders and arms, and finally through the fist front;
2. Increase strength training. The strength of a boxer generally depends on the strength of his muscles. It is necessary to strengthen the explosive force through hard training and do more training to increase the absolute strength of the core of the body; .
3. Doing more action training, facing the mirror or letting peers supervise, shooting more empty shots, mastering the essentials of action, standardizing the strength of action and training strength skills are the most important things in boxing training. After a long, repeated and high-frequency training, the muscles will gradually adapt to the scientific method of exerting force, thus making a powerful punch.
Third, how to scientifically train boxing strength?
1. Leg and waist strength training: Every time you punch, the punch is mainly thigh strength. The greater the absolute strength of the legs, the better. The punch you punched must have been passed through your waist. Squat is the best way to improve the strength of legs and waist. It is suggested to do 8 groups with maximum weight, 6-8 times for each group;
2. Leg strength training: If a boxer doesn't want to be a fixed target, he must keep moving and his calf is always in a state of tension. When punching, the calf muscles should maintain good elasticity in order to make the force smooth. The key to practicing calf endurance is the number and frequency of practice. You can do more lift heel exercises, and do 5 groups directly with the maximum weight of squats, with 200 times in each group.
3. Shoulder strength training: Shoulders are mainly responsible for the transmission of boxing force and the grip during confrontation, mainly training the flexibility and endurance of shoulders, and practicing side lifts and vertical pull-ups, which are the same as calf training methods, with more times and frequencies. The weight of side lifts shall not exceed 5 kg, each group shall be 100 times, and five groups of vertical pull-ups shall be performed, each group shall be 15 kg.
4. Arm strength training: The boxer's forearm should be "hooked" and what needs training is endurance. The best forearm training action is dumbbell wrist flexion and extension, multiple times and multiple frequencies. Do 6-8 groups with weight less than 5 kg, each group 100 times.
Facing the ever-changing situation on the field, athletes are required to knock down their opponents in a very close distance. They must have skillful and changeable tactics, make quick and accurate judgments, and even have powerful punches. Practice the main strength part of boxing more. I wish you a quick punch
Improve boxing strength: air strike, punching sandbags (soft bags), strength exercises and psychological exercises.
Empty Boxing: In boxing, Tai Ji Chuan punches against his own shadow. Besides practicing flexible footwork, it is more a way to exercise his arm strength. Master how to keep balance after empty boxing and how to kick and twist your waist.
Sandbag punching: Sandbag punching is an important means to improve boxing strength. Click on punching sandbags first, and focus on training heavy punches. Every time you hit a sandbag, count the time and experience how physical strength is transferred to your fist to hit a sandbag. The strength gained from strength training should be used to hit sandbags, otherwise, no matter how big the strength is, it is just brute force. Playing sandbags is an important means to improve the explosive power and strength of boxing.
Soft bag: Make a soft bag with a thick sponge and hang it on the wall. I mainly practice left and right straight boxing. Sponges are soft, which will be awkward at first, and you will get used to them gradually. Two groups of all-out hitting exercises can be carried out in each training, and then tapping exercises can be carried out. After a period of training, you find that your hitting power has improved rapidly, thus your confidence has doubled. Pay attention to training quality.
Strength training: Boxing strength looks like arm strength on the surface, but in fact it mainly comes from the center of the body: waist, hips and feet. Therefore, strength exercise should be a whole-body exercise, barbell exercise: flat push and wrist flexion. Flat bench press, hard pull. Squat, squat. Sit-ups, push-ups and hand-held dumbbell boxing simulation exercises
After all kinds of training, you should massage all the muscles with your hands to relax them. This way, the muscles will not be stiff and inelastic. Stiff muscles can't make fast and heavy punches.
Mental training: After each training, the body is sitting and sleeping. Relax all over, relax mentally. Think back to all kinds of boxing moves in training and repeat them in your mind. Ten minutes at a time. You can also practice at ordinary times. Psychological training is mainly to relax body and mind and strengthen boxing action memory. Exercise and calm down. You can play your technical level normally in fighting.
A good boxer must be proficient in strength, speed, timing and distance. In addition, we must firmly remember the key words of fast, accurate and ruthless, which is the magic weapon to defeat the enemy. Punching speed and strength are mutual, speed is strength, and muscle speed without strong explosive force can't come out.
Strength and strength are not a concept. Punching is not the longer and straighter the arm, the greater the strength. On the contrary, the most taboo in boxing is that the arm is straight and the boxing is natural. In addition, the strength of fist and arm strength alone is very small and light, even if it hits a person, it will only hurt people for a while and will not cause internal injuries.
How to exercise boxing strength
However, if the fist is combined with the rotation of the waist, it is commonly known as the waist strength, the center of gravity pushes the ground, turns the waist and punches, forming a whole force, and the fist pops up. The fist is equivalent to the end of the rope, and the arm is equivalent to the rope. It is not used to punch, just like throwing the rope out, so the force generated is n times that of the fist alone.
If you can really punch ten punches a second, then your strength is very small. Prepare to close your fist before you fight, and it's similar to playing pear balls. Strength has little to do with how many punches you punch in a second. Punching many times a second is jab, which is used to test the attack. The jab requires quick recovery, so the strength is small and the speed is fast. Punching requires strength and speed, such as hook and swing, backhand is straight fist, needless to say, a few punches a second.
Four parts determine the boxer's punching strength.
Correct boxing posture, correct posture, boxing speed and strength will naturally come up, which can be seen in the online boxing practice video. To practice speed, you can practice swinging with light dumbbells, or practice rhythm and speed by playing pear balls. The most important thing to practice strength is thigh, waist and back muscles, because the main sources of boxing strength are thighs and back.
The next set of efforts is also extremely important. Only a strong set can guarantee the power of punching. Tai Sen once emphasized that "strong leg strength can guarantee the power of punching". Leg strength can be transmitted to the back and shoulders by twisting the waist, and then to the fist by the internal rotation of the arms and forearms. This kind of punch is the best. It is not the most important for the exercise of chest muscles, because:
The strength of the fist definitely does not come from the pectoral muscles, but only assists in completing the punch. Look at the boxer's muscle tightening state at the moment of slow-motion punching. Besides, in boxing, chest muscles are not the most important for defense. Compared with offense, defense is also essential. Therefore, the pursuit of hitting strength must also exercise the ability to fight hitting, that is, some parts of the body need to be exercised, such as:
① Neck
What the neck needs is absolute muscle. If you have a thin neck and few muscles, when your opponent punches you on the head, your head will shake like a fastball. I believe your brain will be like boiling water.
② Abdomen
The abdomen needs absolute muscle and strength. If your opponent punches you hard in the soft abdomen, your stomach is likely to turn upside down. At this time, if you can't vomit, it doesn't matter. If you spit it out, it's probably all blood.
③ deltoid muscle
What these muscles need is absolute endurance. You don't need a heavy weight, even if it's just a small dumbbell of 5 kilograms. You can lift your arm repeatedly until you can't lift it. Think about what it would be like in the game without arm protectors. Your head is still the speed ball for your opponent to practice boxing. ...
(4) the calf, this part of the muscle is the same as the deltoid-absolute endurance. When the calf muscle jumps forward, translates, retreats, sprints forward and retreats rapidly for countless times in previous rounds, if its endurance disappears, you will become a "qualified human sandbag" in the boxing ring.
Do more push-ups, but also master the method of exerting strength. The backhand straight punch should be shot like a shot put, and the left hook should be hit with the left foot firmly across the shoulder with a belt. Hook the abdomen, pedal the waist hard, and punch from back to front. Just like Tai Sen hit someone on the chin with a hook, he kicked him hard in the waist and hit him from bottom to top. In ancient times, it was said that the combination of waist and horse meant all-out combat.
Boxing relies on explosive power, which is based on strength and speed. Therefore, first of all, we should carry out strength training in various parts and lay a good foundation.
Boxing needs the strength of the whole body, with the lower limbs as the leading factor, the waist and abdomen as the undertaking and the upper limbs as the execution. Carry out targeted strength training for all parts.
Lower limbs: strength training can be carried out with the help of fixed equipment for various leg training, barbell weight-bearing squat, heavy hard pull. Legs support the body, so you can also practice well in whole-body training, such as squat, leapfrog, turn-back running, farmer walking and so on. Because these movements are not only aimed at leg strength, they should be arranged separately during training to achieve the best results.
Waist and abdomen: sit-ups. This action is mainly proper, there is no problem, and it is also an effective means of training physical fitness. There are also air circulation, supine leg lifting, end abdomen, hanging leg lifting, standing waist twisting (this action needs to keep the lower limbs completely motionless to be effective), standing side bending and so on. As the core of the human body, the waist and abdomen are also very important in maintaining the coordination and stability of the human body.
Upper limbs: bending and pushing, these two movements are the most concise and practical. Lift, pull back, bend over, shrug, etc. Upper limbs are not just arms, but all parts above the waist and abdomen. These actions can change the angle direction to seek the best effect.
After you have a certain strength foundation, you can start speed training. This requires training the ability of rapid muscle contraction and nerve sensitivity. Empty, punch as soon as possible. Abdominal jump, heel lift and leg lift, quick dodge and swing training. There is also a small weight to do some strength training moves quickly.
After these, it is direct explosive training. For example, high snatch, high flip, snatch, clean and jerk, sprint. In-situ explosive force training needs to bear weight, which is about 60% of its maximum strength. Of course, in the end, it depends on your own situation during training.
To improve boxing strength, we should also divide it into overall strength training and local strength training. Air raid training is very important. To form good habits and build strength, you can use barbells for the whole waist twisting training, push-ups, lifting small dumbbells in the air, hitting heavy sandbags and so on.