Tuesday, January 10, 2012

Boxing Exercises for Absolute Beginner

Boxing is an incredibly rigorous sport. Not only must you have the strength to punch hard and the wind to fight for several rounds, but you have to be able to do it while getting beat up by somebody who knows how. This is why they say boxing matches are won in the gym, not on the mat. Any exercise can help your boxing performance, but some exercises get the job done faster and more efficiently.
Cardiovascular Exercise
If you've never boxed, you likely have no idea how much of a cardiovascular workout it can be. Boxers put in hours every week of "roadwork" to build their cardio conditioning. The word "roadwork" traditionally refers to jogging, but any strong cardiovascular exercise will do the trick. Some other effective options include cycling, swimming and running stairs.
Resistance Training
Resistance training builds muscles by forcing them to work under more strenuous loads than they are accustomed to. The damaged muscle fibers heal back stronger, making the muscles stronger in turn. Although it might seem logical to emphasize the arms for boxing strength training, a good punch uses the entire body. Full-body resistance training is the best choice for boxing. Weight training is a common option, but many boxers also use calisthenics, medicine balls, kettle bells and body weight exercises like pull-ups. Some even practice yoga or dance for their resistance training benefits.
Coordination Exercises
Hand speed and accuracy are how a boxer delivers the strength he worked so hard to get during resistance training. This coordination requires practice. Boxers work out on speed and jitter bags to develop rhythm and timing, and they punch focus mitts held by a partner to practice combinations. The image of Rocky chasing a chicken in a parking lot is humorous, but not far off. Many boxing coaches use unorthodox methods to help build coordination in their fighters. Boxing coach Bill Packer used to throw a rubber superball hard against a wall and time his athletes on how quickly they could catch it.
The Thing In Itself
Ultimately, the best training for boxers is to box. Sparring with a partner under competitive conditions helps the boxer asses exactly where his strengths and weaknesses lie. This kind of training builds cardio, strength and coordination, while simultaneously testing them. Further, time in the ring helps a fighter become accustomed to getting hit. Although being punched isn't exactly exercise, becoming conditioned to getting punched is an important part of learning to box.

Design by Free Wordpress Themes | Bloggerized by Lasantha - Premium Blogger Templates