Iron Fist Technique
The Iron First, also referred to as Iron Hand or Iron Palm, is a martial-arts training technique in which you strengthen and toughen your hands to withstand more impact without pain. The blow will also cause more damage to your opponent once the Iron Fist technique has been mastered
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Hard objects
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The first method of creating Iron Fists is to train against hard objects. For example, when you perform your daily pushups, alternate between fist pushups and fingertip pushups. These will strengthen your knuckles and fingertips. Start with padding under your hands and eventually work your way to hard floors (such as wood). How many of these pushups you perform matters less than that you perform them every day.
Next, start off by punching a standard punching bag. When you feel comfortable with it, move up to punching a phone book (you will need another person to help with this). When your knuckles stop hurting, it means you can advance to the next level. Take a two-by four and cover it with a few pieces of cardboard. This will soften the blow to your hands. Once you have mastered this, move on to punching the naked two-by-fours. Also practice these exercises with your palms and the backs of your hands.
Take your time in all this so as to minimize bruising and possibly spare yourself a broken bone.
Fist technique
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The alternative fist technique saves your hands--you just punch into the air. This exercise consists of four types of punches. Start with a palm strike, followed by a backhand, a chop, and finally a claw strike (as if trying to scratch someone). After you do these punches with one hand, switch to the other hand and do the same punch sequence. Continue to alternative hands. Do this for 10 to 15 minutes every day. Performing this sequence will speed up your punches, and eventually you will increase the endurance and strength of your hands and arms, all without punching wood and bruising your hands.
Mind technique
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In this technique it is important to visualize. Use a punching bag as your target and place your fist above your head. This will be the starting point for each punch. You will punch with your fingertips, the back of your hand, the edge of your hand (a chop), the bottom of your palm, and your fist.
As you begin to punch, look up at your hand, visualize something you dislike, and imagine that you are punching it. Alternate among punching methods until your hands and mind are worn out. Afterward, soak your hands in a bowl of hot water. The hot water will toughen the skin and your nerves, and eventually will enable you to receive greater pain without having it effect you.
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