Stuffing your fists for a powerful blow - step-by-step instructions

Who in childhood did not punch his fists against a pear tree hanging forlornly in the corner of the room or a fence in the yard, and then, inspired by the example of masters of oriental martial arts, with an awkward blow try to punch through a wooden block or crumble a brick into dust?

Is there such a thing as “stuffing” a fist?

Fist stuffing, in fact, is something else - like pure delirium. As those who “promote” such padding like to say, “The more you break your fist, the stronger it becomes.”

Picture 1 – Growths on the knuckles are a sure sign that a fighter is doing something wrong

But it’s worth even thinking for a minute and answering the question: “How will broken fists help in battle?” No way!

In addition, boxing gloves were not invented “just like that.” They are needed precisely so that fighters do not injure their hands.

You can “fill” your fist. This is done by regular and intense blows without gloves or special protective belts. Over time, scars and blue growths appear on the knuckles. And the bones are compacted to incredible sizes. At the same time, the nerve endings become less sensitive. But in reality, all this makes no sense. For professional boxing (and even amateur) this will not bring any benefit. Because when paired with someone, the fighters box each other with gloves. And gloves protect the hand sufficiently during an impact.

Having calluses on your hands, or simply “stuffing” your fist, does not provide any advantages in street fighting. If a person is attacked by a crowd of people, then he can easily injure his hand if the trajectory of his blow and the placement of his fist are incorrect.

Sledgehammer

How to make your fists bigger with a sledgehammer. We need a large ramp, preferably from BELAZ, take the tool and hit it hard. You need to hit from behind your back, helping yourself with your body and legs. To avoid blisters, wear gloves. Choose the right distance; after striking, the hammer can bounce off the ramp and fly towards your head.

How to properly adapt your hands to strikes?

It is definitely necessary and important to train your strike! But by wearing gloves or other special equipment and practicing punches on a punching bag or bag, a novice boxer will better develop his arm to an optimal level.

Picture 2 - Using gloves or special equipment, the fighter will fill his hand to the optimal level.

By understanding how best to place your hand when throwing a punch and rotating it correctly, a fighter will be able to deliver strong and accurate strikes without gloves. The main thing is practice and knowledge, and not “filling your fist.”

If you watch boxing legends, and indeed just professionals, you will notice that they all always wear equipment, even during training.

Picture 3 – Professional boxers always train in equipment.

Because it is, at the very least, stupid to mutilate your hands on shells, leaving drops of blood.

Expander

Many people have probably seen rubber in the shape of a ring - this is one of the types of expander. Placing it comfortably in the palm of your hand and squeezing your fingers repeatedly until you get tired will strengthen your hand well. It is convenient, you can put it in your clothes pocket and strengthen your fist in daily life. Spring expanders are also a very good projectile. Choose any one you like and start practicing.

So is it necessary to stuff your fist at all?

The answer is yes. But you need to stuff it completely differently than what the “sofa advisors” on the Internet advise.

The fist will be filled to the required level and adapt to blows if you train correctly, protecting your hands with special equipment designed for this.

Picture 4 – To “fill up your hands”, 15 minutes on the bag will be enough.

In fact, for the necessary “stuffing”, 15 minutes spent alone with a pear or bag will be enough. If you really want, you can train with your bare hands. Only you don’t need to hit with full force, but somewhere around 20 percent. By training this way regularly, over time the boxer’s fists become less sensitive, and the athlete can already begin to hit harder.

It is this gradualness that prevents injury to the fist, but, on the contrary, will bring it to the desired level.

Another optimal way to “fill” your fist is with regular but effective push-ups on your knuckles. They will help strengthen the surface of the fists.

Exercises to strengthen your hands

Working on grip strength is a comprehensive strengthening of the muscles and ligaments of the hand and forearm. When you squeeze the expander in your hands, you can notice how the working muscle groups tense. Therefore, exercises for the hands should be comprehensive. The entire arm is pumped from the elbow to the fingertips.

Several ways to strengthen your hands and make a confident steel grip. Listed in order of complexity and development of the athlete’s strength indicators.

Clenching your palm into a fist

It would seem that the simplest exercise will be useful for very beginners. One of the goals of the lesson is to restore motor activity of the hand after injury. Execution order:

• body position is not important. The main thing is to clench your fist with maximum force, holding your hand in this form for up to 10 seconds.
• Unclench and straighten your fingers to the maximum.

Carpal expander

All expanders can be divided by rigidity - the higher it is, the more difficult it is to compress the device to the end point.
It’s best to start with a regular rubber one, in the shape of a donut. If you can perform a one-arm press up to 50 times without a break, you can change the model to a more rigid version. As soon as you manage to pump up your hands using an expander, you can move on to more complex grip training. IMPORTANT: Do not try to do a huge number of repetitions at the very beginning. Strengthening of ligaments occurs gradually. A sudden load can lead to sprains and then you will have to think not about how to pump up your wrist, but about how to quickly recover from an injury.

Hanging on the horizontal bar

The exercise can be alternated over time by working with an expander.
A regular hang on the bar allows you to qualitatively improve your grip strength. The athlete's body weight is involved - and this is a serious load on the hand and forearm. Execution scheme: Regular hang on the horizontal bar with any grip from 15 to 90 seconds.

The exercise can be made more difficult by using a towel. The item is thrown over the crossbar and the athlete holds the edges with his hands. The cunning pumping of hand strength was borrowed from wrestlers - for them, grip is very important for defeating an opponent.

For variety, you can change your grip - make it wider, narrower, change the position of your palms (toward or away from you). With experience, you can hang by pulling yourself up by half or a third. This is great for pumping up and strengthening your wrists, as well as increasing your overall endurance.

Kettlebell row to the chin

Just as effectively a kettlebell helps pump up your hand, it also trains your forearm effectively. The process is reminiscent of a deadlift, the only difference is in the execution technique and the load on the back. By choosing a weight of 16 kg (or less), the athlete reduces the load on the spine. The order of execution is as follows:

• starting position - legs slightly wider than shoulders, back straight, hold the weight down, held with straight arms;
• while exhaling, pull the weight with the handle to the chin, elbows rise slightly below eye level;
• lower while inhaling, repeat.

Due to the narrow grip, the load on the hand changes slightly, which has a positive effect on strengthening the hand. Working with kettlebells is very productive. An athlete who is looking for a way to pump up his wrists will need to spend more time working with this equipment.

Push-ups on fingers

The exercise is suitable for experienced athletes. For beginners, it is better to start preparing for the exercise by resting on your toes against the wall, leaning forward slightly. Gradual strengthening of the hand will allow you to move on to performing on the floor. Procedure:

• starting position - lying down during classic push-ups from the floor. The athlete uses his fingertips as support.
• Beginners in this position fix the body motionless for 15-45 seconds. then a break;
• experienced athletes do 8-12 push-ups, after which they give their arms a rest.

Attention: the appearance of pain in the wrist joints and fingers may indicate insufficient training. You should return to light exercises and continue to gradually pump up your hands.

Push-ups on the back of the hand

This exercise uses the extensor muscles. This is important in the comprehensive strengthening of the hands. Be careful - there is a high risk of injury, so you need to gradually get used to such loads, as well as finger push-ups. It is better to feel the load and start stretching the extensors against the wall. Only then is it recommended to switch to push-ups from the floor with a full load.

The order of execution at the wall:

• starting position at a distance from the supporting wall, elbows bent, emphasis on the back of the hand;
• The elbows straighten very smoothly, simulating push-ups. At this time, an unpleasant sensation may appear in the wrist. If pain is felt, it is better to reduce the amplitude of push-ups.

Dumbbell finger press

An ideal exercise for working out and strengthening the hands and fingers. Convenient to perform on a gymnastic bench. It is possible to use a small bar and work with both hands at once. Start strictly with light weight.

Execution sequence:

• the forearm is pressed against a flat surface - a bench, a cabinet, a table, the palm is turned upward and is located behind the edge of the support;
• The dumbbell is held with the fingers and lifted with the force of the wrist.

All movements are performed smoothly, without jerking or acceleration. This will help eliminate joint and ligament injuries, and exercises to strengthen your hands and fingers will be as productive as possible.

Expert opinion

At one time I was involved in various sports: boxing and karate. And every time I began to comprehend the basics of any sport, I heard the same thing: “Fist stuffing.” Therefore, during my youth, I crushed about a whole truckload of bricks. But this did not make me invulnerable. Calluses on your knuckles are not cool. If any growths start to appear on your hands, this is a sign that the fighter is doing something wrong! And in this case, contact a mentor.

Russian athlete, Anatoly Pokhodsky

Recommendations for performing exercises

The athlete must understand that hand exercises train mainly the muscle groups of the forearm. The hands themselves can be strengthened, thereby increasing the compressive force; in total, there are several types of grip strength:

• squeezing - the ability to powerfully squeeze an object - shaking hands or squeezing a lemon;
• holding - fixing an object with the hand in a compressed state for a long time;
• pinch force - provided by the force of the thumb together with the palm.

Including exercises that strengthen the hands and forearms into the general lesson plan allows you to effectively train your grip for each type of strength. Gradually, indicators of all types become noticeable in the process of playing sports and in everyday life.

Some tips for a safe, healthy, effective workout.

• Work only with a comfortable weight and exclude painful types of exercise.
• At the initial stage of working out the hands, an expander and hanging on the bar will be enough.
• You can include exercises with dumbbells and kettlebells in your overall workout routine. Working together with the shoulder muscle group will give good results in the long term.
• Dosed load is important. The number of exercises and repetitions should not be excessive. It is very important to understand how to pump up your hands and not harm the joints and tendons.
• For deadlifts in order to work out the hands, it is advisable not to use straps. It is better to reduce the weight, but hold the bar with your fingers without auxiliary elements.

Strengthening your hands is important and necessary. Grip strength plays a decisive role in further training in the gym. Powerful hands and forearms are a must-have for both a martial arts enthusiast and a well-trained athlete.

Horizontal bars

Indeed, with constant training on these sports equipment, the size of your fists will increase. You can do the following exercises on the bar to strengthen your fist:

1. Pull-up.
2. Exit by force.
3. Corner (hanging on the horizontal bar, raise and hold your legs at an angle of 90 degrees)

On parallel bars, just do simple push-ups and you will already get a positive result.

What can his hands tell you?

Big or small, fat or thin, a man's hands say a lot about him. Strong calloused palms, as a rule, indicate that a man works a lot physically and lifts weights.

Broken knuckles may be associated with fighters, and long, thin fingers on men's hands seem to be common among musicians, surgeons and artists. Well, at least that's what most people would assume.

Whether these stereotypes are true or not, the size of a man's hand can actually tell a lot about him. Research has proven that whether a man's hands are small or large, they reveal a wealth of information about everything from a man's athletic ability to his sex life and even penis size.

An important clarification: When scientists study a man's hands, they don't really focus on whether they're big, small, or medium-sized. They look at the proportions of his fingers.

A man's index finger, compared to his ring finger, tells scientists how much testosterone he may have received in the womb, which influences many behavioral, medical and anatomical outcomes throughout his life.

It turns out that men who are overly concerned with the size of their hands should shift their attention to their fingers. Whether you're a guy with small, large, or average masculine hands, your index and ring fingers say a lot more about you than you might realize.

The size of a man's palm indicates his attitude towards women4

According to a recent study of 78 men, men with longer palms and ring fingers are more likely to smile, laugh, compromise, give compliments and listen attentively to women. The longer their fingers, the kinder and more attentive the men seemed to treat women.

Meanwhile, as research from Oxford University shows, men with long ring fingers may be predisposed to having multiple sexual partners at the same time. They are prone to promiscuity because they are damn attractive and sexy.

However, the only sure way to find out the size of his manhood is to get close to it and check it yourself. In addition, it is always important to remember that the size of a penis is not the most important thing, what is more important is what it can do in bed.

Alternative Methods

In addition to the above methods, you can increase the volume of your fist by taking a number of chemicals:

Using them, you will achieve results much faster than traditional methods, but you are risking your health, and the consequences can be very unpredictable. Your metabolism may be disrupted, your body weight may increase, and tumors and edema may form. A striking example of the use of synthol is the YouTube star Kirill Tereshin. After 4 months of introducing synthol oil into the muscles, his arm volume more than doubled. The skin at the injection sites is swollen and has an unnatural red color; he repeatedly complains in his videos about health problems. If you want to avoid these consequences, it is better not to use such drugs.

How to remove hematomas?

After establishing the nature and characteristics of the hematoma, treatment is prescribed in accordance with the information received:

• prescribe UHF procedures;
• a surgical opening is performed to remove accumulated clots and rinse the cavity;
• the patient is hospitalized in the surgical department for opening and drainage, followed by antibiotic therapy.

Recovery time depends on the extent of the lesion, the presence or absence of infection and other factors.