Step 1
Lift weights starting from the ground up, working on your calf muscles, which are at the backs of the lower legs. Build these muscles with exercises such as calf raises, squats, lunges and deadlifts. Build your quadriceps muscles, located on the upper leg, with squats, lunges and leg presses. If you want to know how much your legs contribute to a punch, throw several punches at a punching bag while standing up, then try it again sitting down. Most of these exercises will help to strengthen your hips, which play a critical role in athletic movements such as a punch, throw or swing.
Step 2
Work your core muscles with sit-ups and crunches to help you to improve the speed of the angular momentum, or rotation about an axis, you'll need to get your upper body into your punches. Do both forward movements and twisting exercises such as oblique crunches to work the entire abdominal area. To prevent neck and back strain, do not use your arms or hands to pull you up; use only your abs. Keep constant tension on crunches by not letting your shoulders touch the floor on the way down. This creates beneficial isometric muscle contractions, in addition to the concentric and eccentric contractions that lift and lower you.
Step 3
Build your upper torso with exercises such as chest presses, flyes and lat pulldowns that work the pectorals and latissimus dorsi. Use military, shoulder and behind-the-neck presses to strengthen your shoulder, which contributes much of the power during an arm movement, according to researchers at the University of Western Australia.
Step 4
Build arm muscles with biceps, preacher and hammer curls, triceps extensions, dips, bench presses, chin-ups and pull-ups. Get the most from curls, dips, pull-ups and chin-ups by not letting your body or arms drop due to gravity. Lower the weights slowly with your muscles to get the benefit of these negative reps.
Step 5
Use the maximum weight you can lift for muscle building, performing three to five reps of an exercise per set, or start with high percentages of your max to warm up, finishing with your max. Take at least one day to rest after each workout to allow muscles to repair and grow larger. If you wish to work out every day, do upper-body one day, lower-body the next, and alternate core workout days.
Punch wood like 20 times, twice everyday. Are you get a bag full with sand/dry beans/rice/etc and do the same process. Do push ups as well like 20 everyday. Push to the limits.
Hahaha not to be an *** but at your weight I recommend u buy a tazer
Either put on weight or work on your push muscles (chest, triceps n shoulders)
If they tell you that it does not hurt when you hit them, then punch them in the balls, and use their balls as a speedbag, see if that doesn't hurt.
Use your hips! Good luck.
So I am a girl 5"1 and 104 pounds and I've been told that when I punch it does not hurt and you can barley feel it .. How can I punch harder ?
