{"id":13056,"date":"2022-04-01T13:17:00","date_gmt":"2022-04-01T13:17:00","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=13056"},"modified":"2023-10-04T19:50:54","modified_gmt":"2023-10-04T19:50:54","slug":"los-5-mejores-ejercicios-para-aumentar-la-potencia-de-golpe-2022","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2022\/04\/01\/los-5-mejores-ejercicios-para-aumentar-la-potencia-de-golpe-2022\/","title":{"rendered":"5 Best Exercises to Increase Punching Power [2023]"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Si quieres golpear como Mike Tyson o Rumble Johnson, entonces necesitar\u00e1s una t\u00e9cnica incre\u00edble y fibras musculares de contracci\u00f3n r\u00e1pida.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Las fibras de contracci\u00f3n r\u00e1pida son extremadamente potentes y se contraen a una velocidad incre\u00edble. Idealmente, un programa de entrenamiento para desarrollar potencia mediante ejercicios pliom\u00e9tricos y levantamientos ol\u00edmpicos servir\u00eda para construir una base de velocidad y potencia.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/AbDW8V0uqHA?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Sin embargo, si quieres resultados r\u00e1pidos, estos son mis consejos y ejercicios favoritos\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Principios generales:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u2013 Entrena los movimientos, no los m\u00fasculos<\/li>\n\n\n\n<li>\u2013 Mejorar la movilidad de la parte superior del cuerpo<\/li>\n\n\n\n<li>\u2013 Desarrollar la fuerza central<\/li>\n\n\n\n<li>\u2013 Vaya con cuidado con el press de banca pesado*<\/li>\n\n\n\n<li>\u2013 Desarrollar m\u00fasculos de contracci\u00f3n r\u00e1pida con ejercicios pliom\u00e9tricos<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">*Existe cierta evidencia de que los ejercicios de presi\u00f3n intensa pueden dificultar la movilidad del hombro, lo que es malo para el boxeo.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Tira de banda<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/12\/punching_with_weights_is_still_stupid_pull_dont_push_resist.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"12536\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/punching_with_weights_is_still_stupid_pull_dont_push_resist\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/12\/punching_with_weights_is_still_stupid_pull_dont_push_resist.gif?fit=520%2C293&amp;ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"punching_with_weights_is_still_stupid_pull_dont_push_resist\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/12\/punching_with_weights_is_still_stupid_pull_dont_push_resist.gif?fit=520%2C293&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/12\/punching_with_weights_is_still_stupid_pull_dont_push_resist.gif?resize=520%2C293&#038;ssl=1\" alt=\"\" class=\"wp-image-12536\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Los tirones de banda te ayudan a iniciar e impulsar con la rotaci\u00f3n de la cadera en el lado opuesto del golpe.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Golpes con peso<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Utilice un peso de aproximadamente 1 kg. Las mancuernas pesadas interfieren con la mec\u00e1nica del golpe y la relajaci\u00f3n antes del impacto.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Suelo hacer dos rondas de \u201cjab, cruzado, gancho, cruzado\u201d x 10, en cada postura al d\u00eda. En la primera ronda enfatizo el movimiento de la cadera contraria, y en la segunda, enfatizo el golpe directo al objetivo, es decir, mantener la relajaci\u00f3n y la fuerza al final del golpe.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Enfatizar la cadera opuesta<\/strong> <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Al igual que en los tirones de banda, deber\u00e1 enfatizar la rotaci\u00f3n de la cadera en el lado opuesto de la mano que golpea.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Golpe desde el codo<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Esta vez, lanza jab, cross, hook, cross 10 veces, pero enfatiza mantenerte relajado y luego impulsa desde el codo.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Flexiones laterales pliom\u00e9tricas <\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"444\" height=\"250\" data-attachment-id=\"10373\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2015\/12\/28\/entrenamiento-funcional-de-pecho\/bosupressups\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?fit=444%2C250&amp;ssl=1\" data-orig-size=\"444,250\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"BOSUPressups\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;BOSU Plyometric Press ups&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?fit=444%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?resize=444%2C250&#038;ssl=1\" alt=\"Flexiones pliom\u00e9tricas BOSU\" class=\"wp-image-10373\" \/><\/a><figcaption class=\"wp-element-caption\">Flexiones pliom\u00e9tricas BOSU<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Puedes utilizar un bal\u00f3n medicinal o un BOSU para estas flexiones pliom\u00e9tricas laterales.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Golpes de banda \ud83d\udc4a <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Las bandas son ideales para el boxeo. Ofrecen resistencia progresiva, lo que significa que la resistencia aumenta a medida que se extiende la banda. Este patr\u00f3n de fuerza es perfecto para ejercicios de potencia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Me gusta hacer ganchos y cruces con las bandas.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/bandcrossesmmachestworkout.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" data-attachment-id=\"10391\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/entrenamiento-de-pecho-de-mma\/bandcrossesmmachestworkout\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/bandcrossesmmachestworkout.gif?fit=480%2C270&amp;ssl=1\" data-orig-size=\"480,270\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"bandcrossesMMAchestworkout\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/bandcrossesmmachestworkout.gif?fit=480%2C270&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/bandcrossesmmachestworkout.gif?resize=480%2C270&#038;ssl=1\" alt=\"\" class=\"wp-image-10391\" \/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Pases de bal\u00f3n medicinal<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pases laterales a un compa\u00f1ero o a la pared. Ideal para potenciar la rotaci\u00f3n del core.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Golpes con bal\u00f3n medicinal<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Levanta la pelota por encima de la cabeza con ambas manos y golp\u00e9ala contra el suelo. Aseg\u00farate de que el suelo sea adecuado. Puedes comprar pelotas de golpeo espec\u00edficas para este ejercicio.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Lanzamiento de bal\u00f3n medicinal y flexi\u00f3n hacia arriba<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"444\" height=\"250\" data-attachment-id=\"10370\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2015\/12\/28\/entrenamiento-funcional-de-pecho\/plyometricchestpress\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif?fit=444%2C250&amp;ssl=1\" data-orig-size=\"444,250\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"plyometricchestpress\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;A Bouncier Medicine Ball Works Better&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif?fit=444%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif?resize=444%2C250&#038;ssl=1\" alt=\"ejercicio pliom\u00e9trico de MMA\" class=\"wp-image-10370\" \/><\/a><figcaption class=\"wp-element-caption\">Un bal\u00f3n medicinal m\u00e1s el\u00e1stico funciona mejor<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Lanzamientos de peso con bal\u00f3n medicinal<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/medballshotputs.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"333\" height=\"250\" data-attachment-id=\"10372\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2015\/12\/28\/entrenamiento-funcional-de-pecho\/medballshotputs\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/medballshotputs.gif?fit=333%2C250&amp;ssl=1\" data-orig-size=\"333,250\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"medballshotputs\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/medballshotputs.gif?fit=333%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/medballshotputs.gif?resize=333%2C250&#038;ssl=1\" alt=\"\" class=\"wp-image-10372\" \/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Ejercicios de movilidad<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Recuerde construir una base de fuerza central, buena postura y movilidad de la parte superior del cuerpo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El estiramiento m\u00e1s grande del mundo es ideal para la movilidad total. <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"320\" height=\"180\" data-attachment-id=\"9424\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2018\/09\/23\/entrenamiento-de-mma-en-casa-para-principiantes-sin-necesidad-de-equipo\/mma_flexibility_hacks_easy_stretches_to_do_at_home\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?fit=320%2C180&amp;ssl=1\" data-orig-size=\"320,180\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"MMA_Flexibility_Hacks_Easy_Stretches_to_do_at_Home\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?fit=320%2C180&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?resize=320%2C180&#038;ssl=1\" alt=\"\" class=\"wp-image-9424\" \/><\/a><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"908\" height=\"617\" data-attachment-id=\"9262\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/nutricion\/protocolo-definitivo-de-recuperacion-de-mma\/worldsgreatest\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?fit=908%2C617&amp;ssl=1\" data-orig-size=\"908,617\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;Andrew Campbell-Griffiths&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1535983955&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"worldsgreatest\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?fit=908%2C617&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=908%2C617&#038;ssl=1\" alt=\"el m\u00e1s grande del mundo\" class=\"wp-image-9262\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tambi\u00e9n hay algunos buenos ejercicios y simulacros de movilidad de hombros en este video:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/j_wpcP9KUOA?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;start=173&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"801\" height=\"602\" data-attachment-id=\"7416\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2017\/08\/04\/el-poder-de-golpe-de-conor-mcgregor\/conormcgregorpunching\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?fit=801%2C602&amp;ssl=1\" data-orig-size=\"801,602\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"ConorMcgregorPunching\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Conor Should try Beta Alanine &amp;amp; Baking Soda for increased endurance&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?fit=801%2C602&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=801%2C602&#038;ssl=1\" alt=\"Uppercut de Conor McGregor\" class=\"wp-image-7416\" \/><\/a><figcaption class=\"wp-element-caption\">Conor deber\u00eda probar beta-alanina y bicarbonato de sodio para aumentar la resistencia.<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Recordar:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Entrena movimientos, no m\u00fasculos <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Es probable que hacer extensiones de tr\u00edceps y press de banca con barra obstaculicen en lugar de ayudar a tu boxeo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Los ejercicios pliom\u00e9tricos y los levantamientos ol\u00edmpicos como el clean son excelentes para desarrollar fibras de contracci\u00f3n r\u00e1pida y potencia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La t\u00e9cnica y la movilidad tambi\u00e9n son primordiales <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Recomiendo encarecidamente el canal de YouTube de Ramsey Dewey para obtener consejos generales sobre boxeo y artes marciales. <a href=\"https:\/\/www.youtube.com\/c\/RamseyDewey\" rel=\"nofollow\">https:\/\/www.youtube.com\/c\/RamseyDewey<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2 ejercicios adicionales<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prensa Pallof<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/gHGLwQGvtxg?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Golpe de pared est\u00e1tico: presione durante 5 segundos x 1, luego 1 segundo de &quot;pulsos&quot; x 5 para cada golpe<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/23ca6zYftYE?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>","protected":false},"excerpt":{"rendered":"<p>If you want to punch like Mike Tyson or Rumble Johnson, then you&#8217;ll need amazing technique and fast twitch muscle fibres. Fast twitch fibres are extremely powerful and contract at lightning fast speed. A training program to develop power using plyometrics and Olympic lifts, in an ideal world, would be used to build a foundation [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[1],"tags":[],"class_list":["post-13056","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 Best Exercises to Increase Punching Power [2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/es\/2022\/04\/01\/los-5-mejores-ejercicios-para-aumentar-la-potencia-de-golpe-2022\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Best Exercises to Increase Punching Power [2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"If you want to punch like Mike Tyson or Rumble Johnson, then you&#8217;ll need amazing technique and fast twitch muscle fibres. 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They use the stretch-shortening cycle to boost power. This is perfect for MMA\u2019s fast strikes and takedowns (source). *Exercise at Your Own Risk - Plyometrics require a relatively high risk of injury - always warm up and ensure proper technique* PDF - is near the\u2026","rel":"","context":"En \u00abbjj\u00bb","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/jiu-jitsu-brasileno\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":3027,"url":"https:\/\/blackbeltwhitehat.com\/es\/2015\/06\/17\/entrenamiento-en-casa-de-2-minutos-para-un-pastel-de-carne-de-2000\/","url_meta":{"origin":13056,"position":1},"title":"Entrenamiento en casa de 2 minutos \u2013 BeefCake 2000","author":"Dave","date":"junio 17, 2015","format":false,"excerpt":"Planning on making a video for this, and using the below image as the thumbnail, just to see how many views it will get: \u00a0 My first tip for getting in shape, and saving money whilst doing so, is \u2013 don\u2019t be duped by marketing tricks - like homoerotic pictures\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"Home workout","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/06\/videoimage.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/06\/videoimage.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/06\/videoimage.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/06\/videoimage.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/06\/videoimage.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":7523,"url":"https:\/\/blackbeltwhitehat.com\/es\/2017\/08\/09\/por-que-los-culturistas-no-pueden-golpear\/","url_meta":{"origin":13056,"position":2},"title":"Por qu\u00e9 los culturistas no pueden golpear: aumenta tu potencia de golpe","author":"Dave","date":"agosto 9, 2017","format":false,"excerpt":"I know, I know, MMA Bellends are always sharing stuff on social media about 'He lifts but he can't fight' etc. So it's getting old, apologies...but I lifted weights and attempted to be a (very poor) bodybuilder years before doing MMA, so I have had all the 'bad mechanics' to\u2026","rel":"","context":"En \u00abMMA\u00bb","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/artes-marciales-mixtas\/"},"img":{"alt_text":"Overhand Right","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/06\/overhandright.gif?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":10088,"url":"https:\/\/blackbeltwhitehat.com\/es\/2019\/05\/06\/infografia-de-entrenamiento-cruzado-para-mma\/","url_meta":{"origin":13056,"position":3},"title":"Entrenamiento cruzado para MMA \u2013 Infograf\u00eda","author":"Dave","date":"mayo 6, 2019","format":false,"excerpt":"Cross-training is integral to building overall muscle strength and helping bring your conditioning to the next level. It doesn\u2019t matter how much time you spend in the ring, performing the same moves over and over again will only get you so far. Switching it up to include strength training and\u2026","rel":"","context":"En \u00abbjj\u00bb","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/jiu-jitsu-brasileno\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":3076,"url":"https:\/\/blackbeltwhitehat.com\/es\/2015\/07\/29\/demasiados-pesos-poco-trabajo-de-velocidad\/","url_meta":{"origin":13056,"position":4},"title":"Demasiados pesos, poco trabajo de velocidad","author":"Dave","date":"julio 29, 2015","format":false,"excerpt":"https:\/\/youtu.be\/VZSv4HlyfIo?t=1m18s Some issues I've had from doing weights, and then attempting to move onto martial arts. This is a criticism of myself, and nobody else. 1. Tight Muscles I don't know the exact science around this, but I'm guessing, the bigger your muscles are, the less room they have to\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"Daniel COrmier funny food","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/05\/daniel_cormier_food.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":16185,"url":"https:\/\/blackbeltwhitehat.com\/es\/2025\/11\/29\/fisicoculturismo-boxeo-pdf-combinando-las-dos-advertencias-2025\/","url_meta":{"origin":13056,"position":5},"title":"Bodybuilding &amp; Boxing .pdf &#8211; Combining the two (Warning!) [2025]","author":"Dave","date":"noviembre 29, 2025","format":false,"excerpt":"Bodybuilding And BoxingA Practical Guide To Training Both You can train for bodybuilding and boxing at the same time, and when you set things up well you gain strength, speed and the ability to keep going when the pace picks up. These two sports pull your body in different directions\u2026","rel":"","context":"En \u00abboxing\u00bb","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/boxeo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/11\/image-9.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/11\/image-9.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/11\/image-9.png?resize=525%2C300&ssl=1 1.5x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/13056","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/comments?post=13056"}],"version-history":[{"count":25,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/13056\/revisions"}],"predecessor-version":[{"id":14224,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/13056\/revisions\/14224"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/media?parent=13056"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/categories?post=13056"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/tags?post=13056"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}