The Hype Around Boxing
For people that have been boxing for years, it’s been no surprise that the more that people catch wind of the benefits, the more popular it becomes. Boxing is a great overall workout - it utilizes strength and resistance, as well as cardio and endurance, all while torching countless calories. Aside from the physical benefits, boxing also helps to relieve stress and bring enjoyment - time flies because it’s so much fun! If you’re looking to add boxing to your fitness routine, or you are new to boxing, I am laying out a few facts and tips below to improve your boxing practice.
First off, in boxing there are 4 main punches:
Jab - A sharp or sudden punch
Cross - A straight punch
Hook - A short side power punch
Uppercut - A short swinging upright power punch
There are other more advanced types of punch, but for someone beginning a boxing practice, these will be the primary punches used to spar or hit the bag.
Aside from a boxing class or working with a trainer to deepen your practice, there are exercises you can do with a standing bag (or without in lieu of one) to strengthen your body in preparation for boxing:
Straight Punches -
Stand facing the bag directly (not in fighting stance)
Extend your right arm in front of you throwing a “punch”, hitting the bag straight on
Repeat with the left arm
Continue alternating with straight punches for 30 seconds
Advanced Move: For an added challenge, try increasing speed, power, or both!
Squat Punches -
Stand facing the bag
Push your butt out behind you and bend your knees into a squat position
Repeat the exercise above and deliver as many straight punches to the bag as you can from the squat for 30 seconds
Variation: To give your legs a break, alternate high and low punches standing for 30 seconds, then squatting for 30 seconds.
Boxer Situps -
Sit on the floor facing your standing bag
Straddle the base of the bag with your feet and bend your knees in a sit-up position
Lie back on the floor
Using your core, lift yourself up in a sit-up
From your seated position, deliver one strong punch to the bag
Lay back down and repeat, striking with the alternate arm
Continue with as many sit-ups as you can, alternating the punching arm each time
Plank Punches -
Assume a high plank position arm’s length from your standing bag
Balance your upper body on your left arm as you raise your right to punch the bag
Lower your right arm and repeat with the left
Continue alternating punches while holding the plank for 30 seconds
Trainer Tip: Light contact with the bag is perfectly fine for these, don’t knock yourself off balance by trying to deliver a knockout hit from this position.
If your goal is to lean and lose weight, fitness boxing is a great alternative to more commonly used methods. It’s an ideal blend of cardio and strength training, delivering a well rounded workout with every training session.
Check out Fight Camp for more boxing tips and class options!