Looking for the year was not much has changed in recent years. Fitness Center has become more accessible to all communities, with the benefits of a personal trainer to USA a lot. One area that has not changed is the use of boxing as a technical training and recently, the introduction of the ban on contact boxing fitness.
Boxing, also called boxing the sweet science, that is formally structured to competition, both amateur and professional level. Works are categorized by dividing weight classifications. Competitive boxing attaches great dedication of the athletes to compete as a result of lack of preparation can be devastating.
With its history and stamp boxing purist nature provides a sound basis for evaluation. The benefits of boxing for fitness so much, with the function of the heart, speed, strength, agility, reaction time, strength, flexibility and coordination of all variables of fitness, which is trained for weight loss and muscle tone, effective results .
Before starting any exercise of the full heat, must be completed to activate the muscles and joints. Three main purpose is to warm, the increase in body temperature, as warm muscles are more elastic, raising the heart rate so that more blood rich in oxygen reaching muscles, lubricate joints to increase range of motion. Effective up to boxing is a 2.00 minutes lap jumping rope, along with dynamic stretching.
Engineering principles will be followed in order to enable effective training.
Stance
Establish a comfortable position with your body slightly to the side, knees slightly bent, head-to-face with the chin tucked to the sternum. Feet will be 12 to 24 inches beyond the back heel on the floor and the weight of the ball of both feet. The feet should be pointing to the left shoulder (right arm orthodox boxer) to the pad holder bag or opponent. Both hands on the ear height with the left hand a little more forward and elbows tucked into sides.
Jab
This hard blow to the orthodox boxer is a punch with the left hand point. Make an enlargement of the left arm, the wrist and forearm rotation, search for your target and then returns to the defensive. Turn left waiting for the right hip turning, and re-Pete Rock from the ground since launching on the shot. Your boss will not slip beyond the borders of their feet, because that will cause loss of balance and power. Please note that your right hand when playing the impact it will have a natural tendency to fall. The emphasis is on speed when throwing a punch.
Right Cross
Mutual of orthodox boxer is a hard blow to the right hand dominant. Add an extension on the right (such as strikes), and rotate your forearm, and then found the target before returning to its original position. Rotate at the waist with the right hip turning and running legs on the ball. Try not to lose the right shoulder, which protects the lips, producing a strong and long shots, created with captivating hip rotation. Remember to keep your left hand when throwing a right cross.
Uppercuts
Uppercuts, both left and right, he has produced a squatting position with the arm flexed and palm facing fuses boxers fist against his chest shock.
Hooks
Hooks are predominantly led by the left side of the orthodox boxer. Performed by linking the movements of the arm with an almost total emphasis on the extension of the elbow, to create leverage, which is needed to keep the hand in a higher position. For the first maintains its position throughout the shot, with an emphasis on the articulation of the glove material connection to the target and not open the page, or stroke.
The use of aptitude for boxing can be filled with a series of exercises or a society where different punch combinations and techniques. This is closed or heavy, or through partner sites bags pillows.
Combinations
The combination of a series of strokes, or move it occurs as follows. Combinations are an excellent way of training to improve the coordination of movement is neurally challenge – the quality of skills is often neglected, despite the interest. It may start with a simple plug-Cross, and build up to five rows of punch-uppercut Cross-Cross-Left uppercut-left. Here are some more suggested combinations:
(This is in relation to orthodox boxer)Jab-jab-Cross
Jab-Cross-Left Hook
Jab-cross-left uppercut-right uppercut
Left-right uppercut Hook
Jab-Cross-Left Hook Duck –
Duck-Cross-Left Hook
Low High left-left-Cross
Pyramid
A prize-fighting pyramid refers to the volume of the pyramid in shock, for example: 10, 20, 30, 20 and 10 This can be done with any number and variations, such as drilling straights, uppercuts and hooks. Pyramid exercises will focus on technology-intensive than the previous combination of stroke, due to the high volume of punches pyramid doing aerobic exercise resistance-based exercise.
CircuitCircuit training can easily be used for boxing style of training. This may include exercises not directly related to boxing or boxing exercises only. One example is boxing circuit would be:
Dumbbell punches x 20
Burpee x 10
Bag punching machines x 20
Star jumps x 20
Shadow punches x 20
According to the plan and the time of the session, you can complete the cycle from 2 to 5 times, 30 to 120 seconds, the interval between rounds.
Including lower body
To exercise the body is easy to add lower body to achieve your boxing routine. 10 squat or star jumps between sets of combinations, or 10 meters to play with 10 foot jumps between the levels of entry box office pyramid. When their feet on the body is recovering, and vice versa.
Round Table Pads
Rounds on your pillow is best done with a partner or coach, who works as a “boss” as is called the shots. Your partner will be randomly determined state of shock, or a combination of circles 1 to 4 minutes. Initially, the block holder and a boxer can be started with the so-called verbal punches, and then jointly develop a fighter can throw punches as cushions are placed in special positions.
Facilities and equipment
The advantage of boxing fitness is minimal facilities and equipment needed. Equipment to start with hands with the exercises through shadow boxing. Additional equipment may be used in boxing gloves, heavy bag, and coverings, tiles and hand. Buildings are generally applicable to the boxing gym, aerobics hall and the fourth covered, but if these are not readily available, the training may also be effective in a park or oval.
Are you the training, the boxer, elite athletes, the general powers enthusiast or just want to start a training to improve cardiovascular, weight and general welfare of the boxing gym is the ideal solution. This can be regarded as an eccentric, but boxing fitness training is very original and still one of the best forms of exercise.