Empty boxing is an exercise that both beginners and professionals in boxing practice regularly. In English it is called Shadow Boxe, a suggestive name that means fighting against one's own shadow (projected on the wall in front of which you are practicing). Even if you are not interested in the art of boxing, Shadow Boxing is a good exercise to release stress and have fun. In itself, throwing empty punching combinations is a good aerobic workout that is good for your heart and lungs, as well as helping you develop more control over your movements. This exercise does not require any tools, you can do it anytime almost anywhere. If you think such an exercise is for you, read below to learn how to do it.
Steps
Method 1 of 2: The Fundamental Shots
Step 1. Stand in front of a mirror
Keep the feet roughly in line with the shoulders, the foot opposite the dominant hand slightly advanced, knees slightly bent, hands high at chin level and elbows close to the chest.
Step 2. Learn the basic punches so that you create an arsenal of punches to repeat and vary as the exercise feels more natural to you
Try to be composed and flexible at the same time (it takes some practice - remember not to flex any muscles when you are not throwing punches). When throwing a punch, quickly flex your abs (push them in and up, exhaling as the punch hits the ideal target):
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Jab. This is a quick punch to the opponent's head: the idea is to follow this light blow with a stronger one. You have to pull it without getting unbalanced.
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Direct. It is a forcefully thrown punch, mostly after a jab: with the jab you "find" the opponent's head (your shadow) and with the direct you unload your power on us.
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Hook. It's a short punch, you can hit the opponent from a shorter distance than the jab or a straight punch. The hook will hit the opponent's jaw or chin, sideways. From your chin, bring your hand forward and snap your muscles on impact by lifting your elbow almost to shoulder height: your arm will be bent at 90 degrees, your fist parallel to the ground. Turn your shoulders, pelvis and feet together with your fist: your whole body will be facing in the direction of the fist, sideways to the opponent, aimed at his jaw.
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Upright. Lower your pelvis and bend your knees, then lifting yourself up but keeping your feet firmly planted deliver a vertical punch directed under the opponent's chin.
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Direct to the stomach. Bend at your knees so that your fist is level with the opponent's stomach, below the breastbone. Throw a straight from this position, take a step back and stand up.
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Method 2 of 2: Create Your Own Custom Workout
Step 1. You can practice empty boxing in almost any place and in any outfit
If you like, work out while you wait for the bus at the bus stop, at the park or in your room. Getting in front of a mirror is better for beginners because it allows you to control your movements and correct yourself.
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If you wear sneakers and suitable clothing, you can add more exercises and create a more complex training program.
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Step 2. For a few minutes, when you start the exercise, go very slowly, to warm up the muscles
When you feel that you have melted enough, start speeding up.
Step 3. Practice consistently
Give yourself a rhythm and don't give yourself too long breaks: 3 min of punches and 1 min of rest is a standard sequence in boxing gyms.
Step 4. Move your feet
As if I were chasing the opponent for the ring. Learn to move backward while maintaining balance and throwing punches and to move sideways. This will also make the exercise more challenging and burn more calories.
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At first, study the movements of the hands and the feet separately. So try to coordinate them together, remembering to always keep your balance.
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Step 5. Throw shots as fast as possible for 3 minutes straight
This must be your first goal.
Step 6. Rest 1 minute every 3
It will be hard to keep this pace at first, and you may have to stop more often. The important thing is that during the breaks you do not relax, you have to stay warm and try to maintain constant tension. Learn to control the energies you spend.
Step 7. Once you have developed enough stamina you can try an interval (or circuit) workout
Three Minutes of Shadow Boxing; a minute of rope or jog up and down the stairs and repeat. A workout of this type is aimed at strengthening endurance under stress. Excellent for the heart.
Step 8. Learn to rest while throwing soft punches
Instead of stopping completely, when you can no longer throw punches, slow down and study the movements well, staying focused. When you feel like it, start increasing your speed again.
Step 9. Add weights if you want to train supporting muscles
Start with a few hundred grams and remember that overdoing this practice could damage your arm joints.
Advice
- 5 minutes of Shadow Boxing at work is a great way to release stress. Get somewhere secluded or outside and exercise as much as you feel. punching empty is particularly suitable for relaxing shoulders, arms, chest, wrists and hands from the stress of computer work.
- If listening to music while exercising makes you feel like Rocky, turn on your iPod right away!
