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Turn On The Power This is the most important tip for the sanabul gi whip effect: to really train this stroke, you have to learn not to "carry" your blows. When you are training for the first time the blow with a whip effect, you should keep your arms and body relaxed. Do not try to strike hard or too fast. Relax and let the arm make the trajectory with its natural speed. (Try with 25% of your strength and 25% of your speed. If in doubt, try even less). You WILL feel ridiculous and silly trying to hit the punching bag without force. Again, it is not about speed or slowness, just relax and let the fist reach the target with minimal effort. You are learning to strike with technique and not with energy, so TURN OFF ENERGY! Natural Return Many boxers waste energy and diminish the power of the blow with whip effect when they return their fists to the guard too soon or too late when they strike. Returning your fist to the guard too soon will take the force of the stroke and further strain your muscles since you will be ordering that part of your musculature recover the blow while another part is still striking. Turning your fist back too late will basically turn your blow into a blow with a jerk effect, which is the opposite idea to what we're trying. The best way to practice to have a perfect natural return is to let the impact rebound your fist for you. It's like telling boxers to hit the punching bag and let the fist drop immediately after impact. Most likely, your fists will hit the punching bag and then they will fold and fall to your waist since you will not be controlling them. When you understand the perfect time to recover your fists without being too early or too late, you will realize exactly the right time. A perfect natural return is the balance between greater damage done and less effort made to recover the fist to guard. Vertical Handles I noticed that many boxers fail to perform the whip effect because they are very focused on controlling the arm during the whole execution of the whip effect movement. I suggest trying this: relax your hands and strike with your fists in a fully upright position. You should throw jabs, straight and crossbows with your fists upright. You should feel that your arms are more relaxed and move faster as you will not have to worry about rotating your fist as you normally would. Vertical handles should only be used in training. When you learn the correct time, you should practice again with your wrists being rotated, which is the correct technique. Adjust The Return Some people still can not do the whip effect. What you can suggest from now on is an experience with the moment of returning the fist to guard. You get the return after the blow penetrate 1 centimeter into the punching bag. Or you can start the return immediately after hearing the "smack" sound caused by the impact. Whatever your choice, find the exact moment for the return that makes your blow have the biggest whip effect and has greater speed and strength. Use Your Body Be sure to use your body by moving it along with your punches. If you are striking only with your arms, you will not have strength in strikes, only speed. Think of quick blows as if you were touching your opponent. What you want is STRENGTH which means you need to put a little weight on the blow. Using your body weight when striking is the best way to put weight behind your punches. Train Your Recovery Muscles This is a very important point. I see many boxers and fighters who only do exercises to strengthen the muscles related to the blows (arm pushups, pushups in the bars) instead of also training the muscles that do the work of recovering the blows (back, deltoids). Think about it, the striking movement has two phases: the throwing phase where the fist is coming out towards the opponent and the recovery phase where the first returns to his guard. If you train only the muscles involved in the first phase, your recovery movement will continue to slow. Now if you also train the recovery muscles, you can recover your wrists to your guard with more speed and that means you can strike in sequence with more speed and with a whip effect! I strongly recommend that you train a lot in the air, with shade and also with ceiling-soil, since these are the best training to develop the musculature of recovery of the blows. With these trainings, you are more likely to strike in the air and so your recovery muscles will be more demanding. If you only train in the punching bag, your recovery muscles will not be well developed because the punching bag will rebound your fist at you. Other exercises I recommend are those that use light dumbbells. Sources: https://examinedexistence.com/what-equipment-do-you-need-to-start-boxing/
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