When training fists, the main areas in which it is necessary to work out are the strength of the knuckles of the hands and the strength of clenching the fists. The second parameter should be given special attention - the tighter your hand is squeezed, the stronger the blow will be and the less likely it is to injure the hand.
Instructions
Step 1
Fist clenching is practiced with exercises used to increase hand grip strength. The simplest of these are exercises using a flexible or rigid wrist expander. The flexible wrist expander is a rubber ring with a diameter of four to five centimeters. Take it in your hand and clench your fist as fast and hard as possible. Do this exercise until your hand is completely rejected, and then change your hand. Do five to six sets each. For best results, do this exercise eight to ten times a day.
Step 2
In case you work out in the gym or have a barbell or dumbbells at your disposal, use exercises to extend and bend your hands with weights. Place your hands, palms up, on a bench or on another surface in such a way that your forearms lie with the inner side up, and your hands with weights hang freely, holding the weight with your fingertips. Sharply squeeze your hand into a fist, rolling the projectile to the base of the palm, then unclench your fingers, returning to their original position. Then repeat the exercise. Do seven to eight sets, each reaching complete failure of the hands.
Step 3
Use a stack of old newspapers, stapled together and hung from the wall, to strengthen the knuckles of the wrist, as well as to secure the correct position of the fingers upon impact. To avoid injury, use a pack ten to fifteen centimeters thick and work at eighty to ninety percent of your maximum impact force. Remove one sheet at a time after each workout.
Step 4
Combine the aforementioned exercises with regular push-ups on your fists. They must be performed with a sharp jerk movement, avoiding smooth lifts as much as possible and focusing on the strength component of the exercise.
Step 5
In case you combine these exercises with strength exercises, do them with cotton gloves. They have a lower coefficient of friction than human skin, so you will need to exert more force to hold the projectile, which, in turn, will lead to an increase in grip strength.
