How to increase the power and speed of a punch. Basic methods of increasing striking force

For obvious reasons, the industry of Nazi Germany is associated exclusively with military equipment. But in fact, the Third Reich also produced quite interesting civilian cars.

The thirties of the twentieth century were not the easiest period in the history of Germany. The country was just beginning to recover from the Great Depression, which directly affected the lives of citizens.

It is not surprising that the Nazis, who seized power in the country, actively played on these sentiments of the population. The automotive industry is no exception. This is one of those areas in which the rulers of the Third Reich tried to show the superiority of their ideology over others, and clearly demonstrate how the new government could make people's lives better with the help of cars.

Today we will tell you what kind of cars were popular in Germany of that period, and you will also find out what kind of car the fictional Soviet intelligence officer Otto von Stirlitz drove. Just in case, let’s make a reservation: we strongly condemn Nazi ideology, and in no case are we trying to whitewash the activities of the Third Reich with this publication. The results of the Second World War and the Nuremberg Trials are not subject to revision! We only give interesting examples of technology from that period, and consider these cars exclusively from a historical point of view.

Mercedes-Benz 770

Mercedes-Benz 770

When hearing the phrase “cars of the Third Reich,” many people immediately have a fairly stable image in their minds - Adolf Hitler is driving a car. We must admit that there is nothing surprising in such associations - Nazi propaganda actively showed the Fuhrer in its films and television magazines. Most often, the Nazi leader drove around in them in a Mercedes-Benz 770K with license plates “1A 148 461”.

At the time of its introduction in 1930, the Mercedes-Benz Typ 770, also known as the Großer Mercedes ("Big Mercedes"), was truly the largest and most expensive car of the German brand. Under the hood of this car was a 7.6-liter engine that developed 150 hp. in the regular version and 200 hp. – on the supercharged version. Transmission – 4-speed manual. Of course, only the best materials were used in the interior decoration of the Big Mercedes, including leather and wood. The 770 also had a convertible version.

In general, the Mercedes-Benz Typ 770 was not an easy car, and given the starting price of 29,500 Reichsmarks, not everyone could afford it. But the elite, and not only the Nazis, loved the car very much. For example, Reich President Paul von Hindenburg, Japanese Emperor Hirohito, and Popes Pius XI and Pius XII drove such a car. Well, in 1931 Adolf Hitler joined the list. Moreover, the Fuhrer preferred the open version of the car.

Maybach SW38

Just as today, Maybach cars occupied a prominent position in Nazi Germany and were among the most prestigious. True, at that time Maybach was not a division of Mercedes-Benz, but a separate company – Maybach-Motorenbau (this explains the two letters “M” on the brand emblem). But by the 1930s, Maybach had a real history and fame as a pioneer, because it was Wilhelm Maybach who once helped Gottlieb Daimler create the first car in the world.

In general, it is not surprising that the SW family of cars, nicknamed “little Maybach,” turned out to be the most popular pre-war car of the brand. The first version - Maybach SW35 - appeared in 1935, was equipped with a 3.5-liter engine producing 140 hp. But only 50 of these cars were built.

The Maybach SW38, equipped with a 3.8-liter 140-horsepower engine and a 4-speed transmission, which was produced from 1936 to 1939, deserves much more attention. The body of this car was created in the studio of Hermann Shpohn. Moreover, several versions were released over the years: there was a four-door convertible, a two-door open-top car, and a special roadster. It is not surprising that in the summer of 2016 one of these cars was sold at Sotheby's for $1,072,500.

By the way, in 1939, Maybach released a new modification of the car of the SW family - 42. It was already a sedan with a fundamentally different body and a 4.2-liter engine, the power of which, due to the peculiarities of the technical regulations of that time, remained the same - 140 hp. True, the same obvious reason prevented this model from gaining mass distribution and popularity - war.

Volkswagen Kafer

Volkswagen Kafer

If the party bosses of the Third Reich drove Mercedes and Maybachs, then ordinary burghers should have gotten a simpler car. With this, the Nazis wanted to demonstrate the growth in the welfare of citizens. That is why Ferdinand Porsche, commissioned by Hitler, began developing a truly “people's car.” Actually, the name of the Volkswagen brand is translated exactly like that.

The result of the work was Käfer, or translated as “Beetle”. The new model was first shown in the spring of 1939 at an exhibition in Berlin, although at that time the Beetle was not yet a Volkswagen, but was produced under the KdF-Wagen brand. The rear-engined car was equipped with a 25-horsepower air-cooled engine and was extremely easy to maintain and manufacture. Of course, the public was very, very supportive of such a car.

Volkswagen Kafer

True, there was an interesting nuance associated with the purchase of Volkswagen Käfer. Although the nominal price of the car was 990 Reichsmarks, it was impossible to buy the car for cash. Instead, it was necessary to purchase a special “Savings Book” and paste special stamps into it every week. Any missed payment meant the loss of all invested funds. However, the Germans still reached out for the "People's Car"

True, in 1939, more than 330,000 people were still left without the coveted Beetle. The reason is that the plant where Käfer was produced had already been completely converted to military operations. Only in the 60s did Volkswagen management meet the defrauded investors halfway and offer them a discount on new cars. Well, the “Beetle” itself successfully survived this period, and was produced with various changes right up to 2003. True, the last copy of this model was made not in its native Germany, but in Mexico.

Opel Kadett

Another “people's car” that appeared in the Third Reich was the Opel Kadett. This car was built on the basis of another Opel model - Olympia, and since 1937 it was produced at the Rüsselsheim plant.

It must be said that the Opel Kadett turned out to be a very progressive car for its time. Firstly, the model inherited from the Olympia a design with an all-metal monocoque body. Secondly, the car had a very advanced design. Just look at the headlights integrated into the wings! Finally, thirdly, in terms of equipment, the Opel Kadett gave a head start to many competitors. For example, hydraulic brakes were installed here for all four wheels, and in the cabin there was, for example, a sensor for fuel remaining and oil pressure.

The Opel Kadett was powered by a 1.1-liter four-cylinder engine producing 23 hp. Although this is not much, due to its small mass of 750 kg the car could accelerate to 90 km/h, which was considered very good indicator. And the Opel Kadett cost 2,100 Reichsmarks - even if it was more expensive than the Beetle, but the car could be bought right away.

However, our readers will be interested in the Opel Kadett for one more reason. The fact is that it was this model that became the basis for the future Soviet car "Moskvich-400". And there is no secret in this. The fact is that, as part of reparations, the Soviet side received technical documentation and equipment from the Opel plant in Brandenburg. And although the original Opel Kadett was produced elsewhere - at the Rüsselsham plant, the Soviet Small Car Plant, thanks to the help of German designers, actually recreated the model and gave it the name "Moskvich-400". By the way, they say that the choice in favor of the Opel Kadett was also not accidental - supposedly Joseph Stalin liked this model.

Mercedes-Benz G4

Mercedes-Benz G4

If you like the six-wheeled monster SUV Mercedes-Benz G 63 AMG 6x6, then you will probably like its distant relative - the Mercedes-Benz G4. This car was originally created in the Third Reich for the needs of the army. The car was initially powered by a five-liter eight-cylinder engine producing 100 hp. and had complex system all-wheel drive.

The military did not like the car. But the Reich Chancellery was delighted, and from 1938 they began to use it for trips to the occupied territories, primarily to Czechoslovakia and Austria. By that time, the Mercedes-Benz G4 was already equipped with another V8 engine - a 5.2-liter 115-horsepower unit. And over the next two years it was replaced by a 5.4-liter V8 with 110 hp.

In general, the Mercedes-Benz G4 quickly turned from an “SUV” into almost a ceremonial limousine. In addition, this model was one of the models that Adolf Hitler personally drove. Moreover, the Fuhrer presented one car to Generalissimo of Spain Francisco Franco. True, the circulation of the G4 was quite small: in total, only 57 cars were produced during the entire production period. Of these, only three cars have survived to this day. One of them, a car that belonged to Franco, is now kept in the car collection of the Spanish royal family. Another car, in which Hitler took part in a parade in the annexed Sudetenland, is kept in the Museum of Technology in Sinsheim. Finally, the third car is located in American Hollywood, where it was repeatedly used in filming.

What about BMW? Did the Bavarians really not produce cars during the Nazi dictatorship? Released. True, we must not forget that, firstly, BMW became a car company only in 1929, and before that it was engaged in the production of aircraft engines and motorcycles. Secondly, to call BMW cars of that time completely “Bavarian” would not be entirely correct. The fact is that in 1929 BMW acquired a plant in Eisenach, which is located in another part of Germany - Thuringia.

But BMW managed to quickly start producing cars there, and by the mid-30s the brand was delighting customers with quite interesting cars. Such as, for example, the BMW 326 - a four-door model produced in sedan and convertible body styles. The car was equipped with a two-liter six-cylinder engine with a power of about 50 hp, combined with a four-speed transmission. The maximum speed is 115 km/h, which at that time was considered a very good indicator.

The BMW 326 turned out to be quite a successful model. From 1936 to 1941, 15,936 cars were produced, despite the rather high price. For example, for a convertible, which was considered small, they asked for 6,650 Reichsmarks. It is not surprising that in 1940 BMW planned to replace the 326 with a new model built according to the same design - the BMW 332. However, the Second World War began World War left only three pre-production prototypes from these plans.

If you want to figure out how to increase your punching power, you need to understand how exactly the power needed to deliver a devastating punch is generated. We will tell you about several techniques that will allow you to learn to hit clearly and confidently.

Points to remember

A powerful punch is obtained not only due to the high speed of the lunge, but also with the help of its own weight. If you can put the entire mass of your torso into your hand, the result will exceed all expectations. In order to avoid possible injuries in the form of dislocations, it is necessary to strictly follow the technique, taking precautions when performing exercises.

Meaning and position of feet

The feet play an important role in increasing the striking power of the hands. Their movement and position are subject to the following rules:

Feet should be positioned a little wider shoulder girdle.
The leg is turned in the direction of the movement performed by the hand, while initially the heel is always raised.
While the kick is being executed right hand, before this, the right heel rises, and the left one stands motionless. And so on the contrary.
Remember that proper foot placement during a lunge greatly increases its power, but is not the only determining factor to consider.

To increase the power of your fist at home, you need training, but before you start, be sure to familiarize yourself with the following recommendations:

During the attack, the knees should be kept slightly bent and the body weight should be shifted slightly forward.
At this time, the hips turn in the direction where the opponent is.
In the near contact combat The increase in pressure is facilitated by the full-scale movement of the entire body.
You cannot stretch forward; body movements must be sharp and clear.
If you move your arm back when swinging, you give the opponent time to orient himself and predict the direction of the arm's movement.
When attacked, the hand is clenched as tightly as possible.
Every new element occurs with the exhalation of air.

Exercises to develop punching power

To increase the strength and speed of attack you need to exercise. A set of exercises helps achieve this goal:

Kick the ball

In order to perform this training, you need a sufficient amount of free space. Choose a heavier ball. The best one is the one with which boxing athletes train. The technique of performing the exercise consists of the following steps:

feet stand at shoulder width (maybe a little wider);
the body is straightened;
the ball is raised high above your head;
the ball is hit firmly on the ground and caught after it bounces.

Stuffing is done at least 15-17 times.

Jumping out of a deep squat

Repeat exercises that increase impact power as long as you can. Proceed as follows:

stand straight, spread your legs shoulder-width apart, and place your arms at your sides;
squat until your hips and knees form a straight line;
Jump higher and at the same time raise your arms.
you need to jump as high as possible, with maximum repetitions.

Those who are not new to the sport can double the effect by picking up dumbbells.

Training of the shoulder girdle, triceps and back

These muscle groups are far from the least important in training striking power.

You can train them with the following exercises:

You may have heard that push-ups increase punching power. It's true. Take a lying position and place your hands as close to one another as possible. The back remains straight without arching. Bend your arms and straighten them with maximum amplitude. In order to strengthen your hands, you can.

Pull-ups. When doing pull-ups, your hands hold the bar wider than your shoulders. To increase performance, you can hang a weight on your belt in the form of a strap with a barbell plate attached to it. The number of repetitions should be as much as your physical fitness allows.

Reverse push-ups. Fulfill this type exercises can be done with a bench. Stand with your back to her, lean your elbows on your palms, and squat down slightly without arching your back. Lower and rise by bending and straightening your arms. For the desired effect, perform 3 sets of 20 times.

Kettlebell lifts will help strengthen your hands and develop deltoids. Deltas are of great importance for the development of attacking movements. Above all, this is the equipment that exercises will help you build muscle.
Kettlebell raises forward. Spread your legs to the sides, and hold the projectile in a straightened hand between your legs. Knee joints bend it a little. With a sharp movement, lift the weight forward so that a right angle is formed between the body and the projectile. At the same time, make sure that your back remains straight at the top extreme point. Perform 8 repetitions for each arm. At correct execution you should feel tension and trembling in your muscles.

Lifting the weight up. The execution is similar to the previous one, but lift the projectile above your head. We recommend 8 to 12 repetitions for each side.

Classic kettlebell lift. Place the apparatus between your spread legs. The hand is placed on top of it so that the hips remain slightly behind. A sharp upward jerk is performed, while the weight is thrown onto the shoulders, and then lifted above oneself with a push. Returns to the starting position. Perform 10 lifts on each arm.

Kettlebell lifts from sitting position up. Throw the weight over your shoulder and squat down. Extend your free hand forward to maintain your balance. Lift the weight above you, wait a second, lift your torso. Change your hand. Make sure your glutes and calves remain tight. Perform 5-10 repetitions on each arm, depending on your physical fitness and weight of the apparatus.

Working to overcome reverse resistance will help increase the force of your hand strike. Cut a piece of elastic from the tire, or buy a thick elastic band for exercise in the store. Fasten one end tightly to the wall behind your back, and take the other end in your hand. Perform “punching” movements forward, overcoming resistance and stretching the elastic band. Move your arm back gradually to avoid injury.
Two weights up. Throw both projectiles onto your shoulders. Take a deep breath into your lungs, jerk them above your head, and then slowly lower them. Tighten your abs while doing this.

To develop a strong blow, you can use the following methods and techniques:

. Choose the toughest one. Squeeze it sharply and with maximum force. This develops the interdigital muscles and forearms, which will make your fists stronger and stronger.

Jump rope every day. Jump by raising your hip as high as possible.
Take a sledgehammer and hit the old tires with it. This activates the right muscle groups and builds endurance.
If you are working in tandem with “paws”, then imagine that the target is a couple of centimeters further, try to punch through it. This is how you work for speed.
Don't neglect shadow boxing. This exercise will help you learn how to deliver sharp, unexpected blows, which at the same time are the most effective, since the enemy often does not have time to react.
An explosive blow develops a push-up on the palms of the hands, lifting them off the floor. Perform 3 sets of 10 times each.
If possible, use gloves when using a punching bag or similar exercise machine.

Interesting! There is an opinion that a lighter in a fist increases the force of a blow. In fact, opinions on this matter differ. Some believe that not only a lighter, but any ergonomically shaped object held in the hand, such as a matchbox, can increase strength, while others insist that only a heavy metal lighter will help.

These exercises will help you train your endurance and make your tendons and muscles stronger. If you perform them comprehensively and systematically, the first results will become noticeable within 2 weeks. For a detailed study, watch a video of effective exercises.

Video: Impact force training from a professional

Every person who is interested in martial arts asks himself this question over time. Indeed, the force of a blow plays an important role in battles and is trained as a separate element.
Impact force is developed due to two factors: body weight and speed. The result is mass multiplied by speed. Thus, a thin person with a small weight (if he has a high punch speed) can hit as hard as a heavy bodybuilder. Of course, a huge role in mixing these two factors is played by correct technique blow, which involves putting maximum of your weight into the blow.

Basic exercises

— Classic exercise is considered “shadow boxing” with weights. You will need two dumbbells. Select them by weight so that you have enough for at least a few minutes. This exercise for developing the speed of strikes was invented more than a hundred years ago. During such training, try to work in a working rhythm, practicing familiar combinations of strikes. If after the exercise you try punches without dumbbells in your hands, you will clearly feel the speed and ease with which your fists will fly out.

- When striking with a fist, the triceps, deltoid muscles, latissimus muscles back, pectoralis major and forearms. To develop the strength of these groups perfect exercise are push-ups. Such training will pump up the muscles you need, which together with speed will give you very good results. Push-ups on fists are considered to be the most effective.

— Throws with the ball. A regular tennis ball will work best for you. Stand with your side to the wall, and your feet shoulder-width apart. You need to throw with the hand farthest from the wall, try to put in as much force as possible, after the rebound, catch the ball and continue throwing. The main thing is to do this maximum speed without slowing down. You will make your strikes fast and dexterous.

— There is another option with throwing the ball. But the projectile used here is a little different, it’s heavy big ball, which boxers use in their training. It can also be replaced with a basketball one. You should stand straight with your feet shoulder-width apart. Raise the ball above your head and throw it on the floor in front of you, catching it on the rebound. This is good for increasing the sharpness, speed and endurance of the muscles you need. This exercise can be done 15-20 times.

— Sometimes in the gym you can see people doing a rather strange exercise. They place the barbell vertically and begin to push it away from themselves with their hand. But for people involved in martial arts, and especially boxing, this is one of the main exercises. Such pushes of the bar perfectly develop your explosive force. The blow becomes sharp and powerful. You can do such pushes 20-25 times on each hand.

Punching quickly and powerfully is a basic skill needed to become a good boxer. Mastering such a strike begins with improving physical fitness and learning to perform a strike in such a way that the source of force is not only the arm, but the whole body. By learning how to properly aim and hit within striking distance, you can give your punches more speed, and by using training techniques that help you instantly increase muscle mass, you can build strength. If you're ready to take your punching skill to the next level new level, then proceed to the first step.

Steps

Working on your physical fitness

Take the correct stance. For good hit With a fist, the position of the feet and legs is of great importance, since such a blow requires the work of the whole body. Place your feet slightly wider than shoulder-width apart so you can easily pivot toward your target and throw your weight behind the punch.

Keep your eyes on the target. Your concentration should not leave your target. Never close your eyes or look away; In order to aim correctly and execute a blow with power and accuracy, maintain concentration. Tuck your chin in slightly so that it is protected by the striking hand during the strike.

Generate power through your hips and core. As you kick, rotate your hips and body toward the target. Try to position yourself so that the rotation is as complete as possible, even if you are very close to the target. Your punch will be stronger if you can turn completely instead of just shifting slightly. When throwing a punch, you should really feel the weight of your body.

When practicing punching, pay attention to your hips. Rotate them quickly and forcefully towards the target, as if you were about to strike it with your hips rather than with your fist. This will help you develop the strength needed to be strong and quick strike.
While spinning, you should not have to lean forward or try to reach the target. If you have to reach towards the target in order to hit it, you will lose power.

Throw your hand forward. Your shoulders should be free until you are ready to strike. When ready, throw your arm forward to easily reach the person you are hitting. While your hand isn't moving, keep it relaxed and then make a fist to throw a heavy punch.
- When making a fist, clench all four fingers except the thumb and wrap them last. Check that thumb bent behind, otherwise he will be hit by you.
- Pre-bandaging your hand will allow you to avoid injury and make the blow more powerful.
- Don't plan your punch before throwing a punch, or your opponent will figure out your plan before you even try to punch. This is called "wiring" and results in lost matches.
Make contact and exhale. Once you have made contact with the target, exhale. It will likely take some practice to be able to time your breathing so that you exhale with each beat, but getting into the correct breathing rhythm is well worth the effort. Inhale before the blow and exhale as it lands, putting every ounce of your energy into the blow.
- After landing a strike, jump back to your starting position to prepare for the next strike.
- Remember to tuck your chin in so you are ready for a counterpunch if one comes.
Increased speed and strength
1. When throwing a fist, consider the distance. You should only throw a punch if you are at the ideal distance to deliver it with maximum force. This means being close enough to hit without deflecting or leaning forward. You should be able to deliver the punch with your arm extended, but not too extended.
  - If you have to lean forward to make a shot, a lot of the power in your shot will be lost.
  - Practice on the punching bag until you understand how far away you need to be from the target when hitting. This distance depends on the length of your arm and your range of motion.
2. Move your whole body. The importance of using your entire body, not just your arm, to throw a punch cannot be overstated. Even if you can move your arm quickly, without rotating your entire body, your punch will be less powerful when moving just your arm.
  - Using your leg muscles will allow you to generate power and speed when hitting. The leg muscles are the largest and strong muscles bodies, and they must stand behind every punch.
  - Remember that during the impact you cannot lift your feet off the floor, as this will throw you off balance and take away some of your strength. Keep your feet quick, but keep them close to the floor.
3. Hit from different angles. In combat, you won't hit the same way every time. Learn to determine which type of strike will be most powerful in each specific situation. To improve your fighting prowess, work on mastering your strikes from the following basic angles:
  
  Choose the right moment. Because when you want to hit with greatest strength, distance is very important, it is important to understand that not every punch will be the strongest. If you're a little out of optimal range, your shot will be a little weaker due to you trying to position yourself for a more powerful shot. Good point for applying the strong blow occurs when the following conditions are met:
  - If your opponent is in the process of striking, as he will be less focused on what you are doing.
  - If he let his guard down. You can create this situation by throwing irregular strikes or attacking from unexpected angles.
  - If he is stunned by a previous blow. To prepare for a powerful right cross, try starting with a quick jab.
Training to Improve Your Punch
1. Practice hitting slowly. The hardest hits aren't really the fastest. Your arm may be moving faster than the rest of your body, so waiting for your body to catch up with your arm slows down the strike. Even though the power punch is generally slow, there will be times when you have just the right amount of time to land a slow but extremely powerful punch. It's worth practicing punching at a slow speed so you can feel the force that comes from giving your body time to become the support of your fist.
  - During training, try hitting twice as slow. Force yourself to slow down and concentrate on using your leg and core muscles to maximize the power of your punch.
  - When you hit at full speed, don't forget where the power to hit comes from. While you won't be punching at half the normal speed in the ring, you can still focus on using your legs and core to generate as much power as possible.
  EXPERT ADVICE
  
  Krav Maga instructor
  Asher Smiley is the owner and head instructor of Krav Maga Revolution in Petaluma, California. Studied in different countries with the best Krav Maga instructors. In 2017 he completed training at International Federation KAPAP Combat Krav Maga International, consisting of a 7-day tactics seminar and an 8-day CKMI instructor course.
  
  Krav Maga instructor
  
  To learn correct position, avoid training with resistance bands. When you use a resistance band, you are unable to make a technically correct punch. This is how you build muscle, but that's a slightly different story. You are not hitting as accurately as you might think.
  
  Train on a pneumatic bag. Speed is just as important as strength - if you are too slow, your opponent will have time to throw many more punches. Train with a punching bag and pay attention to how fast your arms move. Maintain proper training form and remember to move your thumb away from the knuckles during impact.
  
  Do strength training. A little strength training - great way support the body at its best in better shape, but it alone will not make you a stronger or faster boxer. You need to train your punching muscles, hitting rather than lifting weights. Therefore, a great idea would be the mode strength training, which strengthens your legs and core to deliver maximum power punches.
  
  Do cardio exercises. The best types of cardio to get into the shape a good boxer needs are swimming and jumping rope. When you need a break from regular exercise, consider these types of exercise as an alternative. Running, cycling and other types of cardio are beneficial, but they don't provide the strength gains that specifically help your body perform hard in the boxing ring.

You will immediately think that you need to increase total weight body (gain mass) in order to hit no worse. But no. To increase the force of a punch, you need to understand what it is formed from. Let's talk about this.

Hack on your nose

Speed alone is not enough to deliver a strong blow. You need to put in your whole weight, only then will there be a result.

Do not straighten your arm completely upon impact to avoid dislocating the joints. Strike from different angles.

Feet:

should be slightly wider than shoulder width;
the heel rises first;
When hitting, the foot must be turned in the direction of the movement of the hand;
when striking with the right hand, the left foot is in place, and the heel of the right is raised and vice versa.

Other Features

Your knees should be slightly bent and your body weight should be shifted forward.
Turn your hips towards your opponent, simultaneously with the strike.
Full body movement upon impact, with a close throw of the arm, is more effective.
Never reach forward. Turn your body sharply.
When swinging, do not move your hand back - your opponent will guess the maneuver.
The fist must be clenched as tightly as possible upon impact.
Exhale with each blow.

Watch the instructional video on how to punch correctly:

How to increase impact power: exercises

1. Stuffing the Ball

Find the heavy ball that boxers use in training. If you don't have one, use a basketball one. Do the following:

feet shoulder-width apart, body straight. Raise the ball high above your head. Hit the ball hard on the floor and catch it after it bounces. Repeat the exercise at least 15 times.

2. Jump Squats

1. Initial position: stand straight, feet shoulder-width apart, arms at your sides;
2. Squat down until your knees are level with your hips;
3. Jump up as much as possible, while raising your arms;
4. Repeat jumping until you run out of strength (for better effect you can pick up dumbbells).

Leg muscles

Beginner, know this: to develop a strong punch, you need to start by developing your leg muscles. They play a big role when executing a shot. Squats with weights help to develop the muscles of the legs as much as possible.

Upper body muscles

As for the upper body, the triceps, back muscles and shoulders play a big role for a powerful blow.

Basic exercises that develop these muscle groups:

pull-ups;
fist push-ups;
reverse push-ups;
lifting the weight (forward, up).

Source: depositphotos.com

1. Use regularly hand expander. Buy the hardest implement and work alternately with both hands. Be sure to squeeze the expander sharply, applying all your strength. The exercise helps develop the interdigital muscles. As a result, the fist will begin to weigh more, and the force of the blow will accordingly increase.

2. Every day, jump rope with your hips high. Try to reach your chest with your knees.

3. Exercises with a sledgehammer are no less effective. Take a tool (it’s best to do this near the garage) and start hitting unnecessary tires. During the exercise, exactly those muscles that work during impact are activated.