Did you know that most celebrities use boxing as a way to stay in shape? Gigi Hadid, Kourtney, and Khloe Kardashian all workout using various boxing routines to stay fit. Boxing combines both cardio and muscle strengthening into one workout. Fighting is also a great way to release anger and stress from the body. Keep reading to find out ways to start boxing now.
What Muscles Are Used To Box?
Boxing is a great way to workout the entire body. Boxing incorporates the cardiovascular system and various muscles. With boxing, you have the ability to change your entire body shape by just working on it for a few months. Boxing strengthens the arms, shoulders, back, and core, as it's a great way to build the upper body. Your biceps are used during hook punches and it allows to retract your arms quickly after throwing punches. Triceps are also used when throwing jabs or cross punches. Want better shoulders? Start boxing! Deltoids are the large muscles that cover your shoulders. Punches are filtered down from your shoulder through your arms. After a few punches, you will feel your deltoids begin to burn. The back gives powers to your punches. This gives you a more stable punch. Working your core muscles is key in boxing. These muscles are extremely powerful and connect all of your body's power into a single hit. It is important for all of these areas to be stretched before participating in any boxing routine.
How To Get In Boxing Shape
Boxing takes a lot of conditioning before you can actually throw a punch. You need to have an abundance of stamina to be able to persevere through the constant movement. Jump rope workouts are a great way to increase stamina and promote cardio exercise. In order to gain skills such as speed and accuracy, you should practice sparring with a partner. To prepare your core, exercises such as walking, planks, sit ups, and squat punches will work best. For those training for a boxing competition, there should be 2 days reserved for weight lifting. This will help the body to gain muscle. Lastly, your hands need to prepared as well, as you should always wrap your hands. Usually this is done with a form of masking tape. This reinforces the hand and protects small joints from experiencing fractures.
Beginner Boxing Moves
Before you get into a workout, here are some basic moves you should master.
Jab - A jab is a small and quick punch using your forward hand. Your forward hand is your more dominate one. Usually this is the one you write with.
Cross - A cross punch stretches across your body. Again this is using the dominate hand.
Hook - A hook is performed while you are standing side-ways. During the punch, the arm sweeps across the body to strike from the side.
Warm-up: As stated previously, jump rope is a great cardio workout. Use this activity to speed up your heart rate.
- Jab, Cross, Bob, and Weave - These should be done quickly and repeated 10 times while alternating movements. The sequence should be jab, cross, and then bob and weave. Bob and weaves are done by standing in squat position and moving from side to side.
- Pushups - 10 reps.
- Jab, cross, hook, bob, and weave - This is the same step as step one. However, add in a hook punch. This should be 10 reps per side.
- Bicycle Crunches - To do this step lie face-up alternate bending your knees into your chest. While do this attempt to touch each knee with the opposite elbow. Complete this by doing 20 reps.
- Repeat another round of step 3 and 4.
- Finally, finish with another quick jump rope activity.
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