How to improve fitness and have stronger punch?

Achieving fitness is connected with taking up training focused on aerobic and mixed efficiency and focusing on efficiency which is the main one in a given sport – if this is martial arts then the focus is on aerobic and mixed efficiency. Additionally, local muscular endurance has to be developed (strength) which will constitute basis for the increase of parameters responsible for a strong punch (strength and speed increasing the force punch). Punch training is based on strengthening the force and speed of muscles working during the punch. Forms of training: running, gym, training bag or other devices like heavy ball.

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