Saturday, December 31, 2011

4 Advance Boxing Trainings

Many people associate boxing with savagery, violence and brutishness. However, an advanced boxing training regimen can provide you with a grueling cardiovascular workout that can also tone and define virtually every muscle in your body. An advanced boxing training exercise plan should include jumping rope, sparring and hitting the heavy and speed bags.

Jumping Rope

Boxing requires you to be in peak cardiovascular condition. Jumping rope is a basic boxing exercise and one of the most effective aerobic activities you can perform to bolster your stamina and enhance your overall physical shape. Jumping rope can additionally tone your arms and legs. Jumping rope on a regular basis will help your endurance.


Sparring is the most fundamental of all boxing exercises. Live sparring is imperative because you must box to shed nerves and improve as a pugilist. Ross Boxing suggests you approach each sparring session with the intent of improving some aspect of your arsenal. For example, during one sparring session, strictly concentrate on improving your jab, and during another, focus on enhancing your defensive or counterpunching techniques. Three intensive minutes of sparring can drain even the fittest of individuals.

Heavy Bag

Hitting a heavy bag is a boxing exercise staple that enables you to focus on throwing jabs, hooks, crosses and uppercuts. Keeping your elbows condensed and hands raised, pretend that the heavy bag is an opponent of equal size and aim for the head, and middle and lower stomach. The heavy bag will sway in a different direction, depending on what punch you throw. Regardless of how the bag reacts to a punch, you need to dodge it as though you are avoiding a punch thrown by an opponent. Continuously bounce on your toes and circle the heavy bag when training. An efficient session working on a heavy bag will hone your boxing skills and efficiently work your arms, shoulders, back, chest, legs and glutes. Real Women's Fitness recommends you attempt 10 three-minute rounds hitting the heavy bag while allowing yourself only 30 seconds of rest between rounds.

Speed Bag

Correctly striking a speed bag can improve your hand speed, reflexes, timing and hand-eye coordination. Start slowly and gain rhythm by hitting the bag with the sides of your hands or knuckles. Allow the bag to bounce from the back of the wood to the front and increase speed. Vary your combinations. It is imperative that your arms always remain elevated during this exercise. Your arms eventually become accustomed to the stance and your defensive skills will progress.

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