Direct punch. Basics of self-defense: how and where to hit so that the blow is serious

In the modern crime situation, it is very important to be able to protect yourself and your loved ones. Mastery of any self-defense techniques can always be useful to you at a critical moment. At the same time, it is important that you, while offering resistance to the enemy, do not suffer from your own actions. To do this, it is important to correctly follow the technique of performing the technique. Let's look at the main nuances of punching.

We hit with our fists

Firstly, in order to understand how to punch correctly, you need to form it correctly, otherwise you risk seriously damaging your hand, and even breaking it thumb. When forming a fist correctly, the thumb should be on top of the rest. It cannot be hidden inside, otherwise the entire force of the blow will be directed specifically at it, and, most likely, the incident will end in a dislocation or fracture.

Considering the striking technique directly, it should be noted that it is better not to hit with knuckles. Use the flat surface formed by the first phalanges of tightly closed fingers.

The most effective blow will be one in which the athlete’s weight is invested, this means that at the moment of moving the fist towards the enemy, the whole body must work, including the arm, shoulder and thigh.

It is advisable not to fully extend your elbow at the moment of impact. In general, it is better to fix it in the position: the arm is raised parallel to the floor, and the elbow angle is 900. Working with the whole body will make the blow from this position stronger.

For example, with a right hand strike right side in boxing it is carried out as follows. The right leg is tightly fixed on the floor, the main support of the body falls on it, then, along with the movement of the body, energy moves from the legs to the hand, clenched into a regular fist - the body gradually turns, the movement of the lower back and waist turns into the work of the entire torso. It is the boxer’s body that is the main source of energy, the fist is only the means by which this energy is delivered to the opponent.

Video - instructions for placing a strike

Tips from Bodyuk - how to properly prepare your fist

Finally

Now that it has become clear how hard to punch, you can practice the blow, but not one article or training video will give you the same effect as real training in the gym with a trainer who will control the entire process and guide you on the right path. Constant training and self-improvement can bring you and yours into excellent shape. After which you will feel much more confident on the dark streets of the city, and your body will automatically, without your control, respond to the attacker at a critical moment.

Here is a guide to striking for boxers, fighters and anyone who wants to throw the right and swipe! Learn the knockout punch now!

Before you start talking about hard hitting, you need to master theoretical foundations generation of energy by the human body. Then we will learn to put the body in the correct position so that all your strength and all your weight effectively “flows” into your blow. Then you will learn correct technique striking, which will make the blows stronger. Lastly, I'll give you some tips on how to increase the damage of the hits you land on your opponent.

Basic theoretical principles of delivering a strong blow:

1. Speed ​​is not strength. Force is acceleration. That is, strength is not only speed. You need to have a weight that you will accelerate. A quick punch won't be powerful unless you put some of your body weight into it.

2. Move your body. Remember Bruce Lee's famous "inch punch" theory: moving your entire body weight one inch (2.54 cm) will give you greater effect than moving one hand one foot (30 cm). To obtain maximum force, the entire body must move during the impact. The difficulty is that you don't have to focus on moving your body weight long distance, it is important to move the body at the same time (explosive mode).

3. Use your feet. The largest muscles in the body will provide the most energy. Those who throw punches using only the weight of their arms will never achieve serious punching power.

4. Stay within your striking range. Even the hardest punch will be wasted if your arms straighten too much (you don't reach). Your punch will be stronger if your fist hits the target a little before your arm is fully extended. Don't stretch out!

5. Strike from different angles. Such blows will be stronger; There will be more opportunities for strikes and the damage from them will be greater.

Flow of energy

• Place your feet slightly wider than shoulder-width apart.
• The heel of the back foot (the right heel of a right-handed boxer) is always slightly raised.
• Upon impact, your feet will rotate (or twist) in the direction of impact.
• When throwing a series of punches, your feet will rotate (or twist) in one direction or another depending on which hand you punch with.
• When struck right hand the heel of the right foot is raised while the left foot is completely on the floor. When hitting with your left hand, the opposite is true.
• When you throw your strongest punch, both feet should be firmly pressed to the floor. (We will break this rule later when we learn how to throw punches with rotation/twisting).

• Legs slightly bent at the knees.
• When striking, sit up slightly (body weight goes down), bending your knees.

• Rotate your hips towards your opponent as if you were throwing a hip strike.

BODY CASE

• Your torso should rotate with maximum amplitude and your punch will “fly” due to this rotation.
• Rotation of the body with a large amplitude and a small “reach” of the striking arm gives a stronger blow than a small rotation of the body with full straightening of the arm.
• Don't lean forward, don't try to "get" your opponent - instead, rotate your body!

• Keep your shoulders relaxed to increase speed and strength and conserve energy.
• When hitting, raise your shoulders higher - this will increase the force of the blow due to the work of the shoulder muscles.

FOREARMS

• At the beginning of the strike, the forearms are relaxed.
• When you throw your punch, your arms fly towards your opponent and straighten until they touch the opponent's body.
• Do not strike too long (do not try to reach the enemy), otherwise you will run into a counter strike.
• Do not pull your fist toward you before striking. This is called "telegraphing", which allows a skilled fighter to see the blow before it is thrown and deflect it.

HANDS

• When you are not striking, your hands are relaxed. You can form a fist, but you don't need to clench it.
• When you throw a punch, your fist turns into a brick that you deliver to your opponent.
• Your glove starts from your face and ends there.
• For straight punches, you move your fist horizontally before making contact. When delivering side blows to the body or head, the fist can stand vertically (“cup-shaped”).

• Exhale hard on every beat.
• The eyes are 100% ready. When striking, you need to look straight at the target.
• Lower your chin slightly to hide it behind the shoulder of your striking hand.

Everything I just described is called energy flow. You need to feel how the energy passes through your entire body from your feet to your fists. If one part of your body is lazy or you don't feel it participating in the strike, you need to train more so that that part also becomes actively involved in the process of striking.

Aiming

• Study the distance of all your strikes while standing still and then quickly stepping forward. Try to keep all your shots INSIDE this range.
• Shots from too long or too short a distance will not have maximum force.

Jab (straight left punch)

• A quick step forward will make this hit much stronger.
• Extend your throwing arm and lift your shoulder so you can really drive your jab into your opponent.
• When throwing a jab, do not lean forward. Save this for your next shot, the right cross.

Straight right or right cross

• Rotate your body, rotate your body and...rotate your body.
• The PERFECT target for this shot is not directly in front of you. I'll show you where she is. Do this: pull out your left hand like throwing a jab. Extend your arm fully and leave it in this position. Now imagine that your opponent has ducked to the left of your jab and his face is now about 30 centimeters from your outstretched left hand. This space of 30 centimeters is the place where your right blow will be most powerful. Don't believe me? Try checking it on the bag. Stand not in the center of the bag, but slightly to the right and apply a right straight, rotating your body counterclockwise as much as possible. Do you feel the force of the blow? Great!

Left hook (left side)

• While throwing left side punches to the opponent's body, lower your elbow. If you throw a side kick to the head, raise your elbow.
• Learn to stop your side kick. You don't want it to fly through your opponent. Practice stopping this blow the moment your fist is directly in front of you. This will give that same “pop” from the blow (like from a whip) and will not allow you to “twist” your body.
• Well, forget to turn both feet so that they are facing to the side at the moment of delivering this blow.
• When throwing a left side kick, lower your right heel to the floor and lift your left to bring all the energy of your left leg into your strike.

Right hook

• When throwing a right side kick, shift your body weight from your back foot to your front foot and quickly move your head, bringing its weight into the blow, without taking your eyes away from where you are striking.
• When throwing a right hook, make sure that your head does not move to the side, but forward - directly towards your opponent. (This is not easy to do, but it will give your punch more power, although sometimes you will have to make a significant forward movement of your head to defend yourself.)

Uppercut

• Forget everything you saw in the movie "Street Fighter".
• A real uppercut is a short and quick blow. The punch doesn't go all the way up, it actually goes forward.
• Imagine throwing a long right cross. Now make a new cross, but only now turn your fist so that your palm “looks” up. Now throw your right hand straight at your opponent's head.
• The uppercut does not have to be applied strictly from the bottom up, it is better to throw the arm from your waist diagonally upward. This blow is not vertical, it has a horizontal movement.

Striking

It is very important to learn how to hit hard. You can’t just strike hard when you feel like it. We must learn to seize the moment for such a blow. Your distance must be correct, not only for the first shot, but also for the next one.

When is the best time to hit hard?

• When the opponent hits himself. A counter strike always causes more damage.
• When the opponent does not expect the blow. This can be achieved by breaking through his defense or striking in a ragged rhythm. Fast boxers do this by throwing a very fast straight right or left hook.
• At an angle. Hitting at an angle can cause more damage, stun your opponent faster, or at least prevent him from preparing another hard blow.

Most common mistakes

• Lifting the foot off the floor. Lifting the foot during the strike removes almost all body weight from the strike.
• Trying to reach (pulling). Such a blow will not be strong. Moreover, you become an excellent target for a counter strike. If you hit in such a way that you have to reach too far to reach your opponent, you are limiting yourself to just that one strike, whereas striking with balance and poise allows you to hit in a series.
• They forget about the jab. If you don't jab, you'll never be able to prepare a really hard punch. Use your jab! A short, strong jab will stun your opponent (or distract him) and help you set up your signature hard punch.
• Episodes are too fast. What happens when you get excited in a fight and start throwing a lot of fast punches with just the weight of your arms, i.e. don't put the rest of your body weight into your punches at all? Of course, you have a lot of energy and your strikes all seem quite strong to you, however, over time, your arms will get tired and the force in your strikes will disappear completely.
• Telegraphing. Do not, under any circumstances, move your fist towards you before striking (as if swinging). So many boxers do this in the ring and their punches become predictable. Try standing at the bag without moving and throwing a punch at someone's unexpected command. You shouldn’t jump back and forth at a rhythm that is predictable for your opponent.
• Stay away from lifting weights. Trying to hit a big shot with the bench press is the same as trying to break the sprint speed record by using the barbell to develop your leg muscles. Many conflicting articles have been written on the usefulness or otherwise of training with weights for hitting hard, but the science is simple: when you lift weights, your body becomes stronger with a slow movement (the punch is a fast movement). Moreover, training with weights will noticeably increase your strength in a very limited number of movement types. The body will develop unnatural muscle sizes that will have little endurance. If it were possible to build really strong and fast muscles, a great middleweight could easily become a great heavyweight, right?

Hard hitting training

• Strike slowly. This is one of my favorite tips. I force my players to hit as hard as possible, but slowly - at half speed. Almost everyone I've coached has been surprised by the fact that when they hit slowly, the power of their punches is greater compared to the power of their fast punches. The reason is that no person's body can move faster than their arms. Usually the hand completes the blow before the body begins to rotate. Throwing slow punches allows you to engage your entire body in the punch and really helps make the punch really powerful. Exercise: Stand in a front stance next to the bag or opposite a partner with paws. Place your feet slightly wider than shoulder width and alternate right and left crosses. It is important that before each blow the boxer pauses for two seconds, as if posing in front of a photographer. Try it! There are many exercises to develop speed, however, at this stage our goal is to hit it slow!
• Swimming is a great way to build strength throughout your entire body. There are not many exercises to develop strength and endurance that are as effective as swimming!
• Isometric exercises. Stand against a wall, bend over slightly and place your fist on the wall and push your fist as if your punch is stuck. Apply maximum effort for 10 seconds; then change hands. 15 reps and 3 sets per arm. This exercise trains the body's ability to conserve energy. It's as if you force your body to become a rubber band - as soon as the obstacle in the path of the fist disappears - BAM!

To learn to hit harder, you must be willing to forget everything you know and try something new. Like anything else, there is always room for improvement in boxing. Boxers who think they know everything will never learn to punch harder. Keep an open mind and pay attention to techniques and strategies that you yourself have never used, and you will achieve results. Respect other people's striking techniques and explore the possibility of incorporating them into your own.

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 shots 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 a good punch, the placement of the feet and legs is of great importance, since such a punch 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 power needed to hit hard and quickly.
• 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.

1. 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. Make sure your thumb is bent behind you, otherwise it will get caught in your strike.
   • Pre-bandaging your hand will help you avoid injury and make the blow more powerful.
   • Don't plan your punch before throwing a punch - this will allow your opponent to figure out your plan before you try to punch. This is called "wiring" and results in lost matches.

2. Make contact and exhale. Once you have made contact with the target, exhale. It may take practice 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 strike and exhale as it strikes, putting every ounce of your energy into the strike.

   • 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 should be from the target when hitting. This distance will depend 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 strongest muscles in the body and must be behind every punch.
      • Remember not to lift your feet off the floor during the impact, as this will throw you off balance and take away some of your power. 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. Since distance is very important when you want to punch with the most force, it is important to understand that not every punch will be the strongest. If you are slightly outside the optimal distance, the shot will be slightly weaker due to the fact that you will try to take correct position for a more powerful blow. Good point to deliver the strongest 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 bounce is generally slow, there will be times when you have just the right amount of required time to deliver a slow but extremely powerful strike. 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.

         • When training, try hitting twice as slow. Force yourself to slow down and concentrate on using your leg muscles and core to maximize the power of your punch.
         • When you hit at full speed, don't forget where the force for the 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.

      2. Train on a pneumatic bag. Speed ​​is just as important as strength because if you are too slow your opponent will have time to throw a lot more punches. Train with a punching bag and pay attention to how fast your arms move. Stick to it correct form training and do not forget to move your thumb away from the knuckles during impact.

         Do strength training. A little strength training - great way support your 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. That's why great idea there will be a regime strength training, which strengthens your legs and core to deliver maximum power punches.

         • Try doing deadlift to build overall strength in your legs, core, and arms.
         • Squats, push-ups, and pull-ups are good exercises for building strength, which corresponds to improving your punching.

      3. Do cardio exercises. Best types Cardio exercises that are needed to acquire the shape necessary for a good boxer are swimming and jumping rope. When you need to take 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.

      4. Don't exercise in your everyday shoes. Regular everyday shoes will chafe your feet.

      Warnings

      • Never train in front of people - you could injure them or yourself.
      • Don't hit the bag bare hands, you risk damaging your wrists and knuckles. If you injure your hands, they will need to heal before you can resume training.
      • Always take into account the height difference between you and your opponent.
      • Don't hit people without good reason. Beating is not a productive solution to any problem.

How to punch correctly?

Self-defense - important thing. It can save your life in case correct application. , how to punch correctly so that it hurts both the enemy and you yourself do not get injured? We offer some useful tips.

Form your fist correctly. The fact is that if you form your fist incorrectly, you run the risk of breaking your thumb and severely damaging your hand. How to make a fist correctly? It is necessary that the thumb is at the top, and not inside the fist. To do this, bend four fingers and then place your thumb on top. If it is inside the fist, then in this position the force of the blow will be on it and you risk dislocating or breaking it.

How to punch correctly? Hit not with your knuckles, but with a flat surface, clench your fist as tightly as possible so that your fingers form a plane, and hit with the first phalanges. It is better if you clench your fist tightly at the moment of impact.

Put your full weight into the punch. It should not be the strength of one arm, but the entire weight of your body. The blow is delivered by simultaneously using the arm, shoulder, and thigh, using almost the entire body.

Do not extend your elbow all the way, this wastes energy and puts your arm in a vulnerable position, resulting in a much weaker blow than it could have been. You can simply fix your hand in a certain position - the elbow angle is 90 degrees and the hand is parallel to the floor, and move your body.

Let's look at the boxing technique of punching with the right hand from the right side: with the right leg firmly on the floor, leaning on it, rotate the body, starting from the waist. This creates a twist that transfers energy from the legs and body to the shoulders and arm. The lower back is a kind of transition that transfers energy from one source to another, and then forms a unified movement of the entire body.

Remember that the fist in the blow is not the most important thing at all, it is the final means, and the main work is done by the body.

Practice. Initially, it is better to train without any improvised means, you can look at the movements of the body and the position of the hand and fist in front of the mirror, making sure that the punching technique is well honed, you can move on to the punching bag. If you really want to, you can practice with a partner, but few people will agree to endure the blows. Training is very important, because once you are in dangerous situation Without training, you can forget how to punch correctly, and in the end you will only make your situation worse. During training, your body remembers what it needs to do, and then, in a stressful situation, it will remember on its own, without strict control on your part.

Sometimes a punch has serious meaning. We all remember well that fighting is not good from childhood from the instructions of our mothers and grandmothers, but situations in life are different. For example, for self-defense purposes, it is necessary to know how to punch correctly without injuring your hand. In addition, today many guys and girls are interested in hand-to-hand combat techniques. There are even women world boxing champions. In any case, even if we consider only the issue of self-defense, the information provided in the article will be useful.

Fist strikes can be divided into three types: direct, side and In all cases, you should know how to punch in order to incapacitate your opponent without injuring your hand.

Naturally, knowledge alone will not be enough, and it is necessary to maintain good physical shape. It is not at all necessary to spend whole days in the gym, intensely doing gymnastics and/or weightlifting. You can do simple physical exercises at home, right? Guys often ask, This is a good question, because a fighter must be strong, just like, in principle, any person who is friends with

There are many ways, but to get started, just start doing push-ups from the floor on your fists, staying longer in the starting position at the top. This way you can really strengthen your hands. You can also simply stand on your fists in the push-up position and place your feet, for example, on a windowsill or table. In this case, the surface gradually becomes more and more rigid, right up to asphalt. Just don’t forget about common sense in any matter, so as not to injure your hands in a hurry long before meeting a potential enemy!

Traditionally people who practice martial arts, they fill their fists with the help of the so-called “makiwara”. This is a special simulator that you can make yourself or buy. In particular, it can be a wall cushion with rubber crumbs inside or a log dug into the ground, wrapped in layers of straw. You can even pin stacked newspapers to the wall and stuff your fists on them. But already at this stage you should know how to punch correctly so as not to injure your hands. Let's consider the nuances that will help make the blow stronger, but safer for us:

• By making a fist incorrectly, you put your fingers at risk of bruising, dislocation, and even fracture. Under no circumstances should the thumb be placed inward. It should be located outside the folded fist. Otherwise, when you apply it, you will almost certainly injure it. That is, four fingers need to be folded (bent), as it were, with the bent thumb attached to them.

• You need to clench your fist very tightly and hit with a flat surface, but not with your knuckles. The blow should fall on a plane, and not on a separate finger, and the hand should be a direct extension of the forearm. Otherwise there is a risk of injury.

• The blows are delivered not through the strength of the arms, but with the simultaneous use of the hip, shoulder and arm. That is, strength is achieved through body weight.

• You should not fully extend your elbow when striking, so as not to waste energy and put your arm in a vulnerable position.

You can learn how to punch correctly by looking at boxing techniques. Let's assume that the blow will be delivered with the right hand. This means that the right leg should stand firmly on the surface (floor, earth), firmly resting on it. From such an emphasis, starting from the waist, you should turn the body, transferring energy to the shoulder, forearm and, accordingly, to a tightly clenched fist.

From the above information it can be seen that the main work must be done by the body. Therefore, you can’t do without training here. Trained body in stressful situations works automatically. It would be better, of course, that information on how to punch correctly would never be useful to us, but even from the point of view of benefit physical exercise preparation never hurt anyone.