Of all sports, boxing is probably the one that requires the most intense physical effort. It requires a mix of power and speed, coupled with excellent endurance. Professional boxers are constantly improving their technique as they try to climb the ranks and meet higher-rated opponents. If you want to become a boxer, follow these guidelines.
Steps
Step 1. Commit to sustaining a rigorous and comprehensive training regimen
Some boxing experts argue that beginners should train for 3-6 months before entering the ring. This allows novices to reach peak form and perfect basic techniques before taking the first shot. Most of the physical training programs for boxers can be divided into three categories: cardiovascular, core exercises and weight training.
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Cardiovascular Exercises: Fatigued fighters have a tendency to lower their hands and not protect their heads. They can't even get the right punch strength in the final shots of a match. That's why the best professional boxers run hundreds of miles. Boxers don't need strong stamina, but they need to be able to unleash a lot of strength in the decisive moments of a match. To achieve these physical requirements, boxers vary their workouts. For example, by inserting short sprints at maximum speed into their endurance runs. This serves to stimulate the effort made in a fight.
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Basic Exercises: Boxers generate their power from the mid-body. By performing exercises that involve many muscle groups, a boxer can build a solid and powerful trunk that will make all parts of the body work in unison. Some of the most effective exercises include pull-ups, abdominals, squats and lunges. Perform three sets of each of these exercises, with one-minute breaks between exercises. You should do pull-ups until you can no longer do them. Do 20 repetitions of the other exercises.
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Weight Training: Weightlifting helps beginner boxers gain strength and power in their punches. The chest, shoulders and arms are particularly important. Upper chest exercises include bench presses and dumbbell flyes. You can train your shoulder muscles with dumbbell military presses and side lifts. Bicep curls and tricep extensions can help you strengthen your upper arm muscles and give your fists more strength. All weight exercises that boxers perform are aimed at creating explosive strength. This means doing 6-8 reps of each exercise with the maximum weight you can handle, performing each movement at maximum speed (ex: explosive jump squats). Perform three sets of each exercise and vary the exercises so that your muscles continue to progress. Alternate between basic training and weight training on a daily basis.
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Step 2. Learn the fundamentals of boxing
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Stance: A stable and comfortable stance will allow you to deliver powerful punches and quickly avoid your opponent's blows. If you are a right fighter, you will need to keep your left foot in front of you, at a 45 ° angle from your opponent. Your left heel should be aligned with the right big toe. Most of your weight should be supported by your back foot. Keep your elbows inward and your hands raised, the left under the cheek and the right under the chin. Always keep your chin down.
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Footwork: Stay on your toes and always move. Never offer a firm target. If you are facing a right opponent, move to your right. If you are facing a southpaw, move to the left. This will serve to increase the distance between you and your opponent's dominant hand. Never cross the pass. You may find yourself in an unbalanced position with open defense.
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Step 3. Practice your fists
Successful boxers practice boxing techniques long before entering the ring. When training with the bag or with the instructor, beginner boxers need to focus on hitting the punches with the correct technique. As boxers master the different types of punches, they switch to the study of combinations, during which they unload a devastating barrage of blows on their opponent. Some of the most effective punches in boxing are:
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Jab: Usually carried with the front hand and weak, the jab manages to keep your opponents away from you. The jab is a short punch. To maximize the effect of a jab, professional boxers rotate their arm and wrist before meeting their opponent.
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Direct: Unlike the jab, which is pulled directly in front of the body, this punch is carried by the dominant hand with a slight upward motion and "crossing" the body. The shoulder helps to give strength to this blow.
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Hook: The hook can be brought to the opponent's head or body, to hit the point where his defense is unguarded. It is often used in conjunction with other punches. The sweeping movement it requires is its main flaw, as you could expose yourself to a counterattack.
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Upright: it is an upward blow, carried by one of the arms, very effective at close range.
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Combinations: Once you have mastered the techniques for carrying shots, you can work on combinations. The first combination that boxers learn is the classic 1-2, a jab followed by a straight. Another effective combination involves adding a hook to the 1-2. (If you're right, you'll need to bring in a left jab followed by a straight right and left hook.)
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Step 4. Learn to take and block shots
A good boxer not only knows how to carry the blows, he also trains hard to avoid the blows of the opponent. Some of the traditional defense techniques include:
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Block: After learning to keep gloves up and chin down, blocking is the simplest defensive technique in boxing. To parry, use your hands to deflect opponents' punches as they come.
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Dodging: Dodging is performed by quickly rotating the hips and shoulders as your opponent tries to hit your head.
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Block: When blocking a shot, you don't make a movement to avoid contact. You will need to absorb the impact with the glove and not with your body.
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Lowering and Side Swing: Lowering is done by bending the legs to avoid a high blow, such as a hook to the head. A lateral shift often follows this movement. You must perform this move by arching your body just out of reach of your opponent.
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Rolling: This is a technique that was often used by heavyweight champion Muhammad Ali. Press the gloves against your forehead, keep your elbows against your body, and keep your chin on your chest. This will give you little coverage against side-of-the-body blows, but it is a very effective defense against a frontal assault, as you will absorb most of the impact with your gloves and forearms.
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Advice
- Fight with experienced fighters. You will likely get hurt, but practicing against a superior boxer will help you improve.
- Stay in the center of the ring. Don't get caught in the corner or against the ropes.
- Band your hands every time you train in the ring. To wrap your hands, wrap your thumb with a band and then wrap your wrist three times. Then pass the band three times around your hand. Tuck the band back under your thumb. Draw Xs in the spaces between your fingers. Start with the little finger and ring finger. Pull the band into the spaces, then twist it under your hand and repeat the process for the other spaces. When you have completed this step, wrap the bandage around your thumb once and then around the back of your hand. Go over the thumb once and then pass the bandage over the palm. From here, wrap your knuckles three times and finish by wrapping your wrist once.
