Tuesday, January 10, 2012

4 Best Boxing Exercise Workouts

Boxing is a sport that requires you to train with maximum effort before you get in the ring with an opponent. Boxing may be a sport that requires quickness, speed, athleticism and hand-eye coordination, but it is also a sport in which your opponent is trying to hurt you with hard punches, and you are trying to do the same to him. You can't skimp on training under those circumstances.
Speed Bag
To build up your hand-eye coordination and quickness, you will have to hit the speed bag when you go to practice in the gym. The speed bag will help you become an accurate puncher and teach you how to throw a crisp left jab. The left jab -- for a right-handed boxer -- sets up every other punch in boxing. Hit the bag with your left jab, let it bound off the back rim, rebound to the front rim and bound off the back rim again before you hit it a second time. Do this for three to five minutes, take a one-minute break, then start hitting the bag with left hooks, right crosses and right jabs in addition to your left jab.
Rope Jumping
To build up endurance, quickness and concentration, jump rope in the gym. One of the best times to do this is prior to a sparring session. Jumping rope will help you work up a good sweat. This will allow you to get in the ring and spar with an opponent at full speed. Jump rope for five to seven minutes, going faster as you move along. Every day you jump rope, you should get better at it. Keep pushing yourself to go faster every time you do this exercise.
Power Punching
Use the heavy bag to learn how to deliver power punches. Amateur boxers quickly learn that you can't just use your fists and shoulders to throw power punches against a 70 lb. bag. You need to start the punches in your lower body, use the force in your glutes and core muscles, then add the power in your upper body, shoulders, arms and fists. Hit the heavy bag for five minutes, take a one-minute break, then repeat the drill before moving on.
You will train heavily before you get in the ring for a fight, but no matter how much instruction you get from a trainer and how much work you do on the speed bag and heavy bag, you have to get into the ring and exchange punches with another fighter who is of similar size and experience to know whether you are ready or not. The fear factor is always there for fighters who have not sparred, so don't worry if you are scared. That should no longer be an issue once punches are exchanged. You will wear protective headgear and padding when sparring and so will your opponent. Most boxers will also wear larger gloves to help cushion the punches.

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