Boxing workout is a sport that involves strategically punching an opponent while defending yourself from their return punches. Some amateurs practice boxing to stay in shape. If we go to a boxing match, we’ll see two fighters in a ring surrounded by thick ropes. Boxing workouts are an excellent way for beginners to improve their fitness, build strength, and learn self-defense skills.
Boxing Fitness.
Fitness boxing is an excellent cardio workout that improves strength, aerobic, and cognitive skills. Anyone can engage in fitness boxing, regardless of height and weight. This is probably what makes fitness boxing so popular nowadays.
Function of Boxing.
The power from a punch is generated in the lower body and transmitted through the midsection to the arms, working the lower body, core, back muscles, and shoulders, in addition to the arms.
Boxing workout for beginners.
As a full-body workout that combines strength and cardio, it can also torch a lot of calories. And you don’t need to have Muhammad Ali’s skills or go to a dedicated gym to try it out. Ahead, Rusth breaks down a 30-minute, no-equipment-needed beginner’s boxing workout you can do anywhere, anytime.
Accessories for boxing workouts
Boxing Gloves: While not essential for absolute beginners, investing in a good pair of boxing gloves is highly recommended as you progress. They protect your hands and wrists.
Hand Wraps: Hand wraps are essential to protect the small bones in your hands and wrists during workouts.
Punching Bag (Optional): A heavy bag is great for practicing your punches, but if you don’t have one, shadowboxing is an effective alternative.
Jump Rope: Skipping rope is a staple in boxing training. It’s excellent for improving cardiovascular fitness, coordination, and footwork.
Comfortable Clothing: Wear breathable, flexible clothing that allows for a full range of motion.
Basic Techniques.
Stance:
It is a basic technique of boxing. We will stand with our feet shoulder-width apart, with your dominant foot slightly behind. We will keep our knees slightly bent, and our hands up to protect our face.
Jab:
The jab is a quick, straight punch thrown with our lead hand. It’s used to gauge distance and set up more powerful punches.
Cross:
The cross is a powerful punch thrown with our rear hand. It’s a straight punch that delivers significant force.
Hook:
The hook is a punch that comes around from the side. It’s typically thrown with the lead hand and is aimed at the side of the opponent’s head or body.
Uppercut:
The uppercut is a punch thrown upwards, typically aimed at the opponent’s chin. It’s a powerful punch that can be very effective in close-range combat.
Important boxing tips for beginners.
Punch with light but sharp punches to improve quality
Start with shorter combinations of punches.
Drink plenty of water every day
Learn boxing while watching others
Correct breathing technique
Keep your head up.
Get harder workouts gradually
Tips for Success
- Start Slow: If you’re new to boxing, take your time to learn the basic techniques before increasing intensity.
- Consistency is Key: Like any workout routine, consistency is crucial. Aim for 3-4 boxing sessions per week to see steady improvement.
- Focus on Form: Proper technique not only makes your punches more effective but also reduces the risk of injury.
- Listen to Your Body: Boxing can be intense, so pay attention to your body and avoid overtraining. Rest when needed.
- Stay Hydrated: Always have water nearby during your workouts to stay hydrated.
Conclusion.
Boxing workouts for beginners are not only effective for fitness but also enjoyable and empowering. By incorporating the above routine into our fitness regimen, We can develop our boxing skills while improving our overall health. Remember to listen to the body and progress at pace to avoid injury.