How to improve bone density for stronger punches and kicks

Many people think of the torn muscles, at the speed of the hand and the leg and perfect technique are the only things you need to develop the power Knockout in surprising martial arts such as Muay Thai, boxing and mixed martial arts, but there is a less glamorous and often extraordinary factor that also plays a crucial role: bone density.

That’s right, your bones do not only keep everything together, they are shock absorbers, power transmitters and key to developing combat power. The stronger and densest your bones, the more strength can take and olyry, without folding under pressure.

It doesn’t matter if you are throwing elbows, checking the kicks or landing a cross; The dense bones help you stay longer in the struggle.

Fortunately, you can train and strengthen the bones like muscles. Break how to build bone density so that more powerful punches and kicks can be launched.

Because bone density is important in combat sports

Strong bones are crucial for martial arts like Muay Thai, which involves control of leg kicks or bangs the shank in the opponents’ heads. The solid bones of the forearm and wrist help to absorb the impact and provide cleaner punches in combat sports such as boxing.

Low bone density can increase the risk of minor stresses on bones and gradual wear over time. Not exactly the ideal when you train for a struggle.

Bone mass peaks in your 20 years and starts decreasing after 30 years, but not panic, you can maintain and even improve bone density even when you moved on to the age of combat.

Exercises that build bone density

The bones become stronger through something called mechanical load. This means putting stress on them, so they adapt. You have to stimulate them to become stronger, just like in the case of muscles.

1) Weight training

https://www.youtube.com/watch?v=icwxnmcvhtu

The bearing exercises strengthen the bones as much as the muscles strengthen. The examples include squats, Deadlift, STEES, BENCH AND FILE.

Start with the compound elevators, which put the mechanical load on the spine and the sides, such as rear squats and detachments. These movements report to your body to create new bone and muscle tissues. These exercises transform the bones as much as the muscles. You cannot see the results of the bones become stronger, while the muscles are visible.

Heavy weight lifting will not slow you down as some wrong ideas suggest. Made well, in reality it improves your explosive power, which translates into stronger punches and kicks. Just ask any high -level striker.

2) Plometric training

https://www.youtube.com/watch?v=i_cwsx_95nw

Skit, canned jumps, Burpees with a jump: all those rebound movements apply short explosions of stress with a high impact on the bones, stimulating growth.

But don’t go to the cangur mode complete the first day. Start with low impact versions and accumulates.

3) conditioning of the impact

https://www.youtube.com/watch?v=jaghnvqcdcq

Muay Thai practitioners did it forever. Shark conditioning, heavy work of bags and trapani of the pad slowly condition the bones over time.

You are not trying to destroy your bones to reconstruct them; You just want to encourage micro-adaptations that lead to a stronger and denser bone tissue. Do not go directly to try to break down a banana tree with your kicks as Muay Thai fighters. Those guys have conditioned their shines for years.

Regulating the shines regularly gradually stimulates the growth of toughest and most dense bone tissues. Even the exercises that control light football with training partners help to condition your shines.

4) Body weight exercises

https://www.youtube.com/watch?v=vqcpigidovi

Body weight exercises such as flexions, lunges and squats also help to maintain the health of the bones, especially when you just started or resuming. In addition, they are excellent for joint health and mobility.

The best foods to increase bone strength

You can raise everything you want, but your bones do not grow if the necessary raw materials are missing. Here’s what to add to your diet:

1) Football

https://www.youtube.com/watch?v=hter8rrqbxa

This is the most important macronutrient for bone health. Adults need about 1,000 mg of football per day (more if you have more than 50). It is preferred to get football from natural sources as it is easier to absorb for your body.

Load:

• Lattiero -Caseari products include milk, yogurt and cheese. The vegetable milk fortified by calcium are solid options for lactose intolerant people.
• Green leaf like cabbage, balls and bok choy.
• Boxing fish with bones, such as sardines and salmon.

2) Vitamin D

https://www.youtube.com/watch?v=bf4gkriayve

Your body needs vitamin D to correctly absorb calcium, so be sure to receive enough. Unfortunately, people who spend most of their time at home are often lacking in vitamin D.

The sources of vitamin D include:

• Exposure to the sun. Try to get from 15 to 30 minutes of exposure to the sun every day.
• Great fish like tuna, mackerel and salmon.
• Houg Houlks.
• Supplements (if necessary – turn on the levels).

3) Magnesium and vitamin K2

https://www.youtube.com/watch?v=8er4epj_20u

These guys do not get the spotlight, but help to direct football in the bones, not in the arteries, which is a good thing.

You can find these macronutrients in:

• Walnuts and seeds like almonds and pumpkin seeds.
• Wholemeal cereals.
• Leafy vegetables.
• Fermented foods such as Natto.

4) Protein

https://www.youtube.com/watch?v=9l30kjxu4me

Your bones also need protein to become stronger. It points to a solid 1.2 at 2.0 grams of protein per kilogram of body weight, especially if you are training hard.

The main sources of protein include:

• Meat, fish and eggs.
• Greek yogurt.
• Lentils, tofu, tempeh.

5) Collagen and gelatin

https://www.youtube.com/watch?v=udial4TV8du

Collagen and gelatin support bone and joint health. Add the bone broth to your diet or take collagen peptides supplements.

What to avoid if you want strong bones

Some habits that can sabotage your earnings, regardless of how much you train or diet, include:

• Consume too much alcohol: Interferes with bone construction cells. Some beers from time to time go well, but a package of six every night will weaken your bones.
• Smoke: Reduces blood flow and hinders the cells that form the bones. In addition, your lungs will now have you during the sparring sessions.
• Excessive caffeine: Too much caffeine is not ideal for your bones. Reduce the intake of caffeine if you need some cup of coffee to start the day.

Bonus suggestions to maximize bone earnings

https://www.youtube.com/watch?v=qfuldwtcfki

Other things you can do to promote bone growth include:

• Sleep well: Your body builds bone and muscle tissues while you rest. Focuses for seven or nine hours.
• Trained outdoors when you can: Combines the exercise with sunlight to lower the health of the bones.
• Get a dexa scan: If you are serious in monitoring bone density, this scan can give you a basic line.

Strong bones make you more powerful and resistant

If you want to be a heavy batter inside the ring or the cage, you will have to train the bones as much as to train your muscles. Add the different types of exercises on our list to your workouts and make sure that your bones get all the nutrients they need to become stronger.

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