Let's start with setting tasks:
- Development of the body. Only in the movies, a fragile girl (skinny youth) sends a big man to the knockout with one blow, in fact, the absolute majority of blows that have reached the target must have high indicators of strength and speed. Other important qualities that must be constantly developed: general and strength endurance, flexibility of the body, explosive qualities. In short, a functional, i.e. ability in the course of time to perform the given work;
- Mobility. The ability to quickly approach and strike, on the contrary, to get away from the blow, to move in a duel with the goal of taking advantage of a more advantageous tactical position is all necessary both in boxing and in other martial arts;
- The technique of combat. This includes shock equipment, and protective. How to strike correctly, or block an attack, how to ruin an opponent or tie him up in a clinch ... Only people far from sports think that it's easy to fight in the ring.
Accordingly, based on the goals, you can estimate the available resources: time, material and technical base, etc., and then proceed to planning, based on common goals, tasks for the first time and the initial situation. What should a beginner fighter do to achieve at least some effect? Manual for the full beginners in boxing.
Manual: how to learn boxing
Theory
The first step is the preparation of theoretical material in thematic lessons, for which you will have to use Google's help. Which training videos should be found:
- Rack in the box
- Movements in the box: steps, jumps, shuttle, step-in step
- Move in the box: exercise square
- Jab technique and direct long-range strike
- The technique of the hook
- Technique for uppercut
- Cross-country vehicles
- Protective actions: unit and stands
- Protective action: bias and dive
The second step is a selection of exercises that comprehensively develop the body, proceeding from the tasks facing you. In this case, you have to be realistic: if the situation is neglected, then you can concentrate at the first time on running, push-ups, squats and pull-ups, i.e. simple exercises with your own body. If the physical education is more or less normal, and there is an opportunity to attend the gym - the basic exercises with a bar, performed with emphasis on strength and explosion. Traditional schemes of bodybuilding are not particularly suitable.
The third step is to form a training plan and the following parameters are extremely important: the regularity of classes and the gradualness in increasing the loads.
Practice
So, there is a training plan for boxing classes and time to do business. How to build a training session in independent martial arts? For beginners, I will advise on the first month of training, three-time training system.
Warm up. The whole body should be warmed up to minimize the risk of injury and for this you can use joint gymnastics and an easy 10-minute cardio cycle in the form of several approaches with a rope or jogging;
The basic block of training: working off of technical action (from the theory). It is very good, if the testing will combine different actions, especially if everything is more or less obtained. For example, if the jab did not cause difficulty, then it can be practiced in motion or combined with protective actions. Example: a jab on the substep, a jab on the care, a jab after the slope, etc. So initially the flexibility in the technical base of the combatant is laid and the ability to implement the skill in any situation is formed;
General physical training. At the end of the session are the exercises aimed at developing the body. If they form intensive complexes that make you move well in general, you will get a kind of crossfit;
Hitch. After the load, the body is desirable to relax and stretch the muscles, subjected to a good load. A few minutes of relaxed, not intense battle with the shadow and stretching / yoga - the best option.
A few tips:
- If there is a possibility, at least sometimes work out technical actions with a partner. If this is not possible, or it is rarely issued, then do ideomotor training (there is a lot of information on the Internet);
- Analogously with sparring: look for a partner for training, and if it is not, then ideomotor training. You can also conduct not just sparring, but special educational games: spotting, catching up, etc. Such games expand the range of motor skills and teach you how to react properly to traffic or the situation as a whole;
- As an exercise oriented to the development of the reaction, you can additionally play table tennis or engage with a tennis ball on an elastic band (on the Internet a lot of videos about this exercise);
- There is an opportunity to study with a coach, though sometimes - do it! Such trainings give the maximum effect.