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Get fit with Boxing Training.Why boxing training? Because of all the great sports the world has to offer from the track and field events that produce athletes who have the speed and endurance of super humans, to the gymnastic competitions were men have the ability to move their bodies through the air as if they are weightless, to the Olympic lifters who are able to haul the weight of several men above their heads, there is still one sport that sticks out above all others simply because of the level of fitness, will to win and sheet guts of its competitors and that is the noble sport of boxing.Unlike other sports were a bad performance can be put right in the next game or race there are no second chances in the ring and as someone who has boxed myself I can say that when you have given your all and your opponent is still coming at you the ring can be the loneliest place in the world. Although most people do not have the desire to fight we can all still learn a lot from the modern gladiators of boxing and just the training alone is a superb way of building great stamina, co-ordination and wieght loss as well as being one of the most effective ways of getting a six pack known to man. so if you have ever wanted to try the training yourself I say go for it and start having fun and building fitness at the same time.
Floyd Mayweather training A basic boxing workout for conditioning. 1 3x3 minute rounds of skipping. If you have never practised skipping before do not be disappointed if you don't get the hang of it straight away just stat of slowly and persavere and within six weeks I gauranee you will be skiping like pro. 2 3x3 minute rounds of shadow boxing. The key to shadow boxing is relaxtion. The more you can relax your muscles and go with the flow the smoother, faster and more co-ordinated you wil be. Always pracise in front ofa mirror if possible as this is the best way to pick up and correct bad techniques. 3 3x3 minute rounds on the heavy bag. The heavy bag is primarily used to develop power and fitness so concentrate on using your legs and hip muscles to generate power. The most effective users of the heavy bag visualize fighting an imaginary opponent whilst using the bag and protect themselves at all times. 4 A conditioning routine to build up strength, power, fitness and muscular definition.3 sets of press ups, 3 sets of pull ups, 3 sets of v-sit ups, 3 sets of burpees. 5 Finish off with 10 minutes of stretching and cooling down exercises. Total time of workout - 1 Hour
The basic techniques The Guard for orthodox fighters. First stand with you feet shoulder width apart Now imagine you are standing on a giant clock face and place your left foot at 11.0clock and your right foot at 4.oclock. Keep both your slightly bent at all times. Keep your hands slightly higher than shoulder height at all times with your right hand guarding your chin and your left hand about 10 inches in front of you. Keep your elbows tucked in to protect your ribs And remember Keep you chin down. Footwork. The secret of good footwork is to take small steps in the direction you are moving which keeps your weight distributed correctly at all times. To move forward simply push with your back leg and slide the left leg forward 8-10 inches and then bring your back leg back into the original position. To move backwards push with your front leg and slide your right leg back 8-10 inches. To move to the left push with your right leg and slide your front leg to the left 8-10 inches. To move to the right push with your left leg and slide your back leg to the right 8-10 inches. Points to remember, Never allow you feet to be to close or far apart and keep to the stance position as much as possible. Never allow your legs to cross or balance is lost. And As I mentioned earlier small steps are the key to great footwork. The Jab, The Jab is the least powerful but most important punch in boxing. Because it travels the shortest distance, requires minimal body shift, uses little energy and keeps you better protected than any other punch in your arsenal the jab is the punch that you will use to probe and find your opponents weaknesses with. So to execute the jab, Push of with your back leg and take a small step towards your opponent with your front leg. As your leg is travelling forward shoot your lead hand straight towards the target rotating your forearm so that your palm ends up facing the floor just as the punch lands. As the punch hits the target it should speed up and finish with a snapping motion before returning back to the starting position by following exactly the same path back. Tips You are at your most vulnerable when you are throwing a punch so keep your chin tucked down behind the lead shoulder for protection. As soon as your have punched either follow up with another punch or move out of you opponents line of attack. Either way never just stand there admiring your work as you will definitely get hit. The secrets to possessing a great jab are speed and accuracy so forget about power and practise throwing fast jabs aimed at small targets. Remember speed wins and relaxation is the key to speed so keep the tension in your shoulder and arm muscles to a minimum and your hand should only form a tight fist at the last moment before impact. The right cross A devastating punch when thrown correctly the right cross is the favourite punch of many boxers because of its power and the straight line which it travels to and from the target. To execute the right cross, Pivot on your back foot turning your heel away from you. Throw your right hand in a straight line directly at the target making sure you twist your forearm in as you would do with the jab. As the punch is travelling to the target twist your hips forward to add power to the punch. As with the jab increase the speed just before impact to create the same whip affect. Tips, Keep your chin down and your right shoulder will protect you from possible left hook counter attacks. You are extremely vulnerable when you throw a right cross so either follow up immediately with a left hook or move out of your opponents attacking range. Speed and accuracy are the most important aspects of good boxing training and this punch is no different as all the power in the world is no good if you miss. The left hook, As one of the most powerful and effective knockout punches in a boxer’s arsenal the left hook is a great weapon to have at your deposal. Although it requires good coordination, balance and timing and therefore can take some time to master there is nothing more satisfying than the feeling of throwing this punch correctly and it is therefore well worth the practise needed to nail it. How to throw a left hook, From your fighting stance place your weight on your left foot by stepping to the left and or dipping your left shoulder over your left leg. Bend your left arm to ninety degrees and at the same time begin turning into the punch by pivoting on the ball of your left foot and driving you left leg, hip and shoulder to the right. As the punch lands drive through the target with your palm facing the floor for short hooks or palm facing side on for longer range shots. As with all your boxing training as soon as the punch is completed follow up with another punch or move out of danger. Tips, The left hook is a series of movements performed at the same time and the best way to first learn this skill is to practice the punch in slow motion in front of a mirror until all parts move in a coordinated manner. Practise hitting a piece of paper suspended from the ceiling at chin height. This is a great way of learning to punch through the target in boxing trainig Try to imagine a rod running through the middle of your body as you rotate your left side into the punch. 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Facts on strength building
To build pure strength all bodyweight exercises have to be kept within the 1-6 repetition range.
Once you can do the required number of repetitions in an exercise change to a more demanding one
You can build strength and stay the same weight if that is your goal.
Strength training requires short workouts of no more than 30-45 minutes to be most effective.
Facts on muscle building
To build a combination of muscle and strength all exercises have to be kept within the 6-12 repetition range.
The best muscle building diet requires two grams of protein for every kilo of your bodyweight.
The quickest way to build muscle requires an increase in bodyweight.
Each muscle should be trained no more than once or a maximum of twice per week for best results.
Facts on abs building
Diet accounts for 80% of the success in building great abs.
You cannot spot reduce fat from any one area of your body or in other words you cannot pick and choose were to lose fat. It has to be done gradually throughout the whole body.
To lose weight eat 4 or 5 small meals a day with each meal containing protein. This keeps your metabolism high and stops your body going into starvation mode which is when it will store fat.
Do not lose more than 1 or 2 pound of weight per week.
The best three abs exercises are the dragon flag, full abs rollout and full hanging leg raise.
Sit ups and crunches are terrible fat burning exercises. You would have to do 1000 sit-ups every night for over 2 weeks to burn 1 pound of fat.
In one study on rats, one group was given all their food in one meal per day as opposed to the other group which had the same amount of food but in small meals throughout the day. The results showed that ones who ate all there food in one meal put on weight whilst the others did not.
Doing lots of cardio without muscle building will result in large muscle loss because your body will adapt to make the cardio easy by losing the heavy muscle. The result could be someone who has very little muscle but still carries some fat.
Exercises that are weight bearing like running and walking are better for burning calories than non weight bearing ones such as cross trainers and cycling.
Facts on flexibility
All workouts should begin with dynamic stretchinginvolving two sets of 10 to 15 repetitions of each movement used.
All workouts should end with a cool down of static passive stretching.
The quickest flexibility results are gained with isometric stretching.
Isometric stretching should be done towards the end of a workout and never more than 3-4 times per week.