Secondly, since the bag will always be in front of you, it will be motivating for you to exercise more and more. If you have a punching bag at home, you can save a lot of money that would be spent on the trainer as well as the equipment in the gym, provided you do the exercises in the right manner at the right time. There are several advantages of a punching bag, one of them being its availability at cheaper rates. Take a look at the following equipment that can be used in your weight loss program. This may include one-on-one practicing jabs, punches and upper cuts in the ring.Īlong with above mentioned training exercises, there is certain equipment which when available can make boxing workout more beneficial. Your trainer will draw out a workout that will include boxing sessions. For this reason, the skills of throwing a punch with proper posture and leverage need to be developed. Even a runner with a lot of stamina will be exhausted after just a couple of rounds. Motor ProgrammingĪn essential part of boxing workouts is to condition the body to boxing specific actions, and make them reflexive. For best results, perform two interval training sessions per week. Follow it up with three 200 m intervals at a high intensity, interspersed with 30 seconds rests, and jog back to the start point after each run. Then move on to three 600 m intervals at medium intensity, ensuring a break for a minute or two between the runs. Start with a 1,200-1,600 m warm-up combination of jogging, hopping and short sprints. The following cardio workout is designed keeping in mind 4 two-minute rounds of amateur bouts. A good idea would be an 800 meter interval, which is similar to a three-minutes round of professional boxing. The cardio portion of a boxing workout should be in the form of interval training. Follow it up with flurries of punching combinations while holding 1-2 kg dumbbells, and lastly, close the circuits with 3-5 kg medicine ball sit-ups and throws. After that use a swiss ball while alternating abdominal crunches with the incline press-ups. ![]() Next comes straight one-two jab-cross punches with dumbbells. Here is what you need to do: begin with vertical jumps, then chin-ups, followed by seated medicine ball throws with a partner. ![]() Each exercise must not be done for more than 15 seconds, as it should be done at a very high intensity. The pattern to follow is to rest for a minute between each circuit, and perform the sets of circuits to recreate the conditions of a fight. Plyometric circuit training consists of the following eight circuits which take two minutes per circuit (the duration of a round in amateur boxing) to complete. A boxer needs his strength and explosive power during each two to three minutes round. Plyometric circuit training is designed to meet the demands, an actual fight places on a boxer. Boxing Workouts for Weight Loss Plyometric Circuit TrainingĮssential to a good boxing workout are plyometric circuits.
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