Boxers are experts in physical training. Due to their arsenal of exercises, you will stand firmly on his feet, firmly hold the blow in case of need, and save the beautiful form.
The fight in the ring by the rules of classic boxing requires good physical preparation. You do not have time to catch their breath. There is no way give up, buck up, to wipe away blood, or sweat from his face. You will need excellent feel your body, know your weaknesses and see the weaknesses of the enemy location.
The main qualities that are needed a fighter - explosive power and anaerobic endurance. The strength of the need to apply the quick and powerful blows. Anaerobic endurance is needed to move away from enemy attacks and to cause their own. Training a boxer is built on the basis of these two factors.
If you do not do martial arts, workout on the bags and shadow boxing is unlikely you will come in handy. At the same time, a number of exercises that boxers like to practice and probably will fit into your training and help you get in shape.
1. Run
Running is one of the best ways to prepare a fighter to a long and gruelling minutes in the ring. The load on the heart, which produce different kinds of running, improves endurance, and a soldier's ability to regulate the rhythm of work during the fight.
2. Jumping from a stop lying
Exercise is also aimed at increasing endurance. From the position of emphasis lying leg jump tightened their hands. Unlike ordinary jump-ups lying is that you need to be with their fists and feet to pull alternately, the maximum working through the gluteus maximus and biceps muscles of the thighs.
Due to the rack with fists stronger impact surface knuckles and increases the load on the shoulder girdle.
3. Push-ups on time
Push-ups - one of the most versatile types of bodyweight exercises that many neglect. But not boxers. Push-ups, on one hand, tight, lever. Try new things. Try push-ups on the rate. If you are not 100 consecutive push-ups, you have more room to grow.
4. Tuck one leg alternately
If we do not take into account the potential damage to the spine, this exercise - one of the most effective for the study of muscle bark. It works out the upper and lower part of the press, loading and direct and oblique abdominal muscles.
5. The diagonal twist
The main burden falls on the oblique abdominal muscles, more - direct and lumbar muscles. This is an exercise in conjunction with a fold able to make your press steel and immune to shocks.
6. Jumping rope
Jumping rope develops aerobic and anaerobic endurance, increase the speed of muscle contraction, thereby increasing your speed and strength, involve the muscles of the upper and lower body, as well as muscle bark.
Apart from the usual jumping rope boxers actively practiced jumping on one leg and alternating jumping rope. Some people prefer to alternate 2-3 jump on each foot. 10 minutes of the rope at the initial stage will be enough.