When you look at the training there has been much changed over the years. Gyms have become available for all parts of the public, with the advantages of a personal trainer is used by many. One area that has not changed is the use of boxing as an effective training techniques, and more recently the introduction of non contact boxing for fitness.
Boxing, also called the prize fighting or sweet science, is formally structured to compete in both amateur and professional level. Works are categorized by weight division classification. Competitive boxing has a strong commitment from athletes to compete as a result of inadequate preparation can be devastating.
Its stamped the history and nature purist boxing provides a solid platform for the exercise. Benefits of Boxing for fitness are plenty, with cardiovascular function, speed, strength, agility, reaction time, strength, flexibility and coordination of all the variables that are trained fitness, weight loss and muscle tone to be effective results.
Before beginning any exercise much heat should be completed to activate the muscles and warm zglobova.Tri main purpose is to increase body temperature and the warmer the muscles have more elasticity, elevate the heart to make more oxygen-rich blood to the muscles , lubricate joints to increase range pokreta.Učinkovito warm-up for boxing is 2.00 per minute round of jump rope, along with dynamic stretching.
Basic principles of techniques will have to follow in order to facilitate the effective exercise.
attitude
Establish a comfortable position of the body slightly, knees slightly bent, head facing forward with chin tucked in towards the sternum. Legs will be 12-24 inches apart, back heel off the ground and the weight of the ball with both feet. Toes should be directed toward the left shoulder (the orthodox right-handed boxer) of the pad holder, bag or opponent. Both hands are at ear height on the left side a little more forward and elbows to the sides.
sting
a blow to orthodox boxer is a punch thrown with the left hand side. Implement the extension of the left arm with his fist and forearm turn, striking your target, and then returning to the defensive position. Rotate the stand with the left side turns right, and rocking back heel off the ground as you throw a punch. Your head should not drift beyond the borders of their feet, because it would cause loss of balance and therefore power. Remember to keep your right hand when throwing a punch, because they will have a natural tendency to pada.Fokus be put on speed when throwing a punch.
Right Cross
cross, Orthodox boxer to punch with the dominant right hand. Implement the extension of the right hand (like kick) by rotating its first and forearms, and then the target before returning to its original position. Rotate at the waist with the right hip turning forward and rotate the ball to feet. Try not to fall in the right shoulder, because it protects the chin, producing a strong and a long punch, which was founded by a nice hip turn. Remember to keep your left hand when throwing a right cross.
Uppercuts
Uppercuts, and left and right hand, produces over coming out like a squatting position, with flexible arm and palm of the hand facing the boxer won his own chest through the duration of drilling.
Hooks
Hooks are usually thrown with the left side of the orthodox boksača.Ruka conducted connects movement with emphasis on the almost full extension at the elbow-to create leverage, while maintaining the elbow in a high poziciju.Šaka maintains its position throughout the punch by directing attention on the wrist of the glove to connect with the target-rather than an open hand, or slap.
using boxing for fitness can be completed through a series of exercises and exercise or through rounds in which the different kick combinations and techniques are applied. It was completed on the heavy bag or with a partner by the hand plate.
combination of
is a combination of a series of strokes or moves through a series of-way. The combination is an excellent way of training for improving the coordination of mood neurally challenging movement - the quality of fitness is often overlooked, despite the vital importance. The combination of a can start with a simple blow-Cross, and build up to five punch sequence of blow-cross-left uppercut-Cross-Left Hook. Here are some more suggested combinations:
(all combinations in relation to the orthodox boxer)
kick-jab-cross
Cross-stitch-left earphone
jab-cross-left uppercut-right uppercut
to the left and right hook uppercut
jab-cross-duck-left earphone
Duck-Cross-Left earphone
High-Low Left Hook Left Hook-Cross
Pyramid
boxing pyramid refers to the volume of pyramid bumps, for example: 10, 20, 30, 20 and 10 You can do this with any number and variations of strokes such as straights, uppercuts and hooks. Pyramid drills will have an intense focus on technique as the previous combination of shock;. Due to the large amount of strokes pyramid workout aerobic endurance training is based
Circuit
circuit training can easily be applied to the boxing style of training. This may include exercises not directly related to boxing or boxing exclusively vježbe.Primjer boxing circuit will be:
dumbbells x 20 strokes
Burpee x 10
Punching Bag x 20
Star jumps x 20
Shadow strokes x 20
Depending on the session plan and time, and will be able to complete the circuit 2-5 times, with 30 to 120 seconds break between rounds.
Including the lower body
for the whole body exercise is simple to add lower-body exercises into your routine boxing. Include 10 squats or star jumps between each set of combinations, or 10-meter lunge walk with 10 start jumps between levels of boxing pyramid. While you are performing leg exercises the upper body is recovering, and vice versa.
Rounds the pads
Rounds the pads are best done with a partner or a coach who acts as the "boss" calling shots. Your partner will be randomly determined state of shock or a combination of the circle of 1-4 minutes in duration. Initially pad holder and a boxer can begin with verbal punches called out, and then as the partnership develops a boxer is able to throw punches like pads placed in certain positions.
Facilities and equipment
the advantage of boxing fitness is minimal facilities and equipment required. The equipment may start with their bare hands to the above exercises and exercises carried out through shadow boxing. Further equipment can be used in boxing gloves, heavy bag, hand wraps and hand pads. Content is typically boxing gymnasium, aerobics room or undercover shed, but if these features are not available then the training can be equally effective in an oval or park.
if you are training to be a boxer, an elite athlete, general fitness enthusiast or just want to start a form of training for cardiovascular improvement, weight loss and general well being then boxing fitness is your ideal solution. It can be seen as old fashioned, but boxing training is very original and still one of the best forms of fitness training.
