Boxing – fitness to increase strength
In boxing you need overall strength. Most people underestimate leg and core strength during boxing, and only focus on their arms and shoulders, which is a huge mistake. Our expert boxing instructor and female personal trainer in Dubai explains which body parts are involved during the workout and the technique to each.
- Legs/lower body As a boxing instructor I always ask my clients to be light on their feet considering they will need to move fast to surprise the opponent and to defend themselves. If your legs are strong, you’ll have the energy and power to move faster, and even create more power in your punches through twisting your hips. It will be easier for you to bend and duck during defence, and also get back up quick to make your next move. It’s important to train your legs doing squats, lunges, hip thrusters and so on. Try to work in different tempos. It’s important for a boxer to be explosive and strong.
- CoreA strong core is vital for any sport, workout, or to live a fit life, not just boxing. With a strong core your over all strength will be so much better. In boxing you need it as a defense. Strong abs and back is vital to resist the low punches when your opponent punches through your guards. But once again we use the core to attack as well. We use our abs and core in a lot of exercises without thinking about it! A good place to start could be static exercises like plank, balance one leg, static lifts front and back. Of course we need to do our sit ups too. But remember variation; front, sides, upper, lower, and different tempos again.
- ArmsAs a boxer we want strong arms. Work both your triceps and biceps to create strength. Again we need to work in different tempos, since we want strength and muscle gain, but also explosiveness, and flexibility. Don’t lift too heavy as a boxer, we still want to keep it light, to feel lighter over all, to be as fast as possible.
- Shoulders Flexibility and strength in your shoulders is very important as a boxer. Our shoulders are constantly working; holding the guards up, defensing, and punching. They are active ‘all the time’. Work the strength in your shoulders by lifting weights and doing static exercises. We need strength for power in our punches and to constantly holding our guards up, and try to hold our guards firmly so the opponent’s punches won’t get through. Work the flexibility by doing stretching and full range movements, we want to reach as far as we can. Work the speed from the shoulders by doing explosive exercises, and again in different tempos.
- BackA good boxer needs a strong back. Yes, core includes back, but it’s important to split these up and work different muscle groups. If you have a strong upper back it will help you getting more power into your punches, and a strong lower back will make you move better and add power into your rotations when punching and defensing. Good exercises for your back that target both arms and shoulders (win-win) is pull ups and chin ups. You got more muscle groups working here, which is only good. If it’s too hard in the beginning you can start using a rubber band, or even jump up from the floor, and go down slow, over and over again.
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