YOU SHOULD ALSO GIVE IT A TRY.YOU CAN START SHADOW BOXING(in front of mirror) AND GRADUALLY AFTER BECOMING GOOD AT CORRECT POSTURE MANAGEMENT DURING BOXING AND CORRECT PUNCH THROWING YOU CAN BUY A BOXING BAG OF AURION BRAND(I AM USING IT AND I DON'T HAVE ANY COMPLAIN)
YOU JUST NEED TO START WITH NO EXCUSES .
START WITH 10 MINS AT BEGINNING AND SLOWLY INCREASE YOUR LEVEL.
YOU CAN ADD BOXING AS A WARMUP (10 MINS) BEFORE ANY WORKOUT (STRENGTH TRAINING)
FOR GETTING ROCK HARD KNUCKLES:-
(Caution:This is an intermediate level )
When you start your boxing journey start with wearing gloves to avoid injury and gradually if you will be getting bit experienced wear only hand wraps and start with it but be cautious.
BELOW YOU WILL KNOW ABOUT BENEFITS OF BOXING AND A TRAINING PROGRAM THAT I FOLLOW .
Boxing is not exclusive to elite athletes and exercise enthusiasts. Everyone, regardless of age, gender or level of fitness can enjoy the many benefits boxing has on the body.
If you think about cardio, treadmills and ellipticals may come to mind. When you think of strength and tone, you might envision weights and barbells. So many people turn to boxing because it allows you to improve your endurance, strengthen your muscles, and develop an unstoppable mindset.
What Muscles Does an Exercise BOXING Work?
Key Upper Body Muscles
- Biceps
- Triceps
- Rotator cuff muscles (shoulder)
- Deltoids
- Obliques
- Latissimus dorsi (lats)
Key Leg Muscles
- Various hip muscles
- Calf’s
- Quad muscles
The Most Important Muscles Used In Boxing:-
The most important muscles to a boxer though, is also the most important muscle to every human being, and that’s your heart. That’s not a metaphorical, getting up from the canvas heart; I mean literally your heart. Fitness is by far the most important thing in boxing and your heart being able to pump more oxygenated blood around your body is vital in competing in the ring. In order for your heart to do that, you need a higher level of fitness.
Aerobic Benefits of Boxing
Boxing is much more than a hard right hook and a stiff upper jab. It’s a cardio exercise that helps put the perfect amount of stress on your heart and lungs. When you’re boxing for exercise, you can focus on both the quality of your punches and increasing your heart rate.
Cardiovascular Health
Boxing uses a variety of muscles at one time while requiring rapid movement so its an excellent sport for increasing your cardio endurance. Getting your heart rate up not only helps you lose weight but it helps strengthen your heart, control blood pressure, and reduce the risk of ❤️ disease and type 2 Diabetes.
Fat Loss
Working a heavyweight bag for one hour burns anywhere between 400 and 700 calories. Boxing is often overlooked as a weight loss method because you may not always see the results on the scale.
Change in body composition (weight loss/tone & sculpt)
Everyone’s fitness goals are different. Even though workouts aren’t necessarily a one size fits all model, cardio boxing gives you a total-body workout. Using both physical and mental strength you can change your mind and body composition to get it where you want to be to reach your goals and feel good about your body.
Cardio boxing combines strength training and endurance cardio in each class. Using intervals of speed and explosion you can get your intense workout while maxing out your reps. By doing this you can lose weight or tone and sculpt your body with each workout
Your brain gets a workout as well
While doing kickboxing, your brain learns to act quick as it responds to punches, masters sharp reflexes, and memorizes combos. It’s all about what’s happening behind your eyes and between your ears, she says. “The stronger you are on the inside, the better you’ll be able to perform on the outside.”
*The workout that will definitely transform you:-
(Fair warning: It’s tough. If you’re a novice, take a couple of boxing tutorials first.) Done two to three times a week, it will burn fat and get you in fighting shape.
Round 1: Shadow Boxing
To warm up, Find a mirror, and aim at your face and body to stay on target. Keep a boxing stance — feet staggered, nondominant foot forward, knees bent, hands raised. Stay light on toes, and move in a semicircle, throwing rapid punches (any combination of the four illustrated here). Go for three minutes. Rest one minute. Repeat, this time holding three-pound dumbbells. Rest another minute. Do a final round holding five-pound dumbbells.
Round 2: Heavy-Bag Work
Punching a heavy bag increases endurance and power while "strengthening everything — shoulders, chest, back, arms, and legs.Wear a pair of boxing gloves and do one three-minute round of punches, rotating the torso through each punch to generate force and snapping punches back as they land. Don't punch then stand around. Dance with the bag," punching in a series — jabs, crosses, hooks — moving back to recover, then immediately punching again. After the three-minute round, rest one minute. Repeat twice.
Round 3: Jump Rope
The more efficiently the heart works as a pump, the better the cardiovascular fitness. There's no better way to condition the heart than working a jump rope.The first goal is to do three straight minutes of continuous jumping, which is a lot harder than it may sound. Make it easier by hopping around, switching from foot to foot, crisscrossing. Take a one-minute break, then go for another three minutes. For a final three-minute round, try double jumps, rotating the rope twice under feet with each jump. This increases the cardio demand and sharpens coordination and balance.
Torso should be upright, arms straight and slightly out to sides, wrists relaxed. Think of bouncing straight up and down, and don't jump higher — instead, rotate wrists faster to get the rope around twice with each jump.
Round 4: Crunch and Plank
The power in a punch doesn't come from the arm; it comes from the torque of twisting your hips and firing all that energy through the muscles in your core. Your obliques, abs, and lower back have to contract to throw (and absorb) punches, Foster says. While the twisting you do when throwing punches shadowboxing and hitting the heavy bag trains the obliques, the two exercises illustrated here strengthen the front and back of the core. Do them one after the other without resting, and then take a 60-second breather.
Repeat twice.
A) dumbbell crunch: Lie faceup, knees bent with feet planted on floor; hold a 10-pound dumbbell in each hand directly over chest, arms straight. Crunch up, keeping arms straight, until shoulder blades are off floor; slowly lower to starting position. Repeat for 12 reps.
B) Plank to failure: Hold a perfect forearm plank as long as you possibly can. (Aim for at least a minute; your goal is 2½ to 3 minutes.) Hips should be lifted and your back straight, with abs, quads, and glutes engaged, shoulders directly over elbows, and forearms parallel. Fix gaze six inches in front of you to keep neck neutral.
THIS IS COMPLETE 30 MINS WORKOUT THAT WILL CHISEL YOUR BODY LIKE NEVER BEFORE👍👍👍👍
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