Boxing is one of the most effective full body exercises. Anyone can participate in boxing!!! Boxing is cardio, strength, and spirit all wrapped up in one workout.
Anyone can participate in no-equipment boxing, or to add intensity to the workout, they can use some staple pieces of equipment, such as: hand wraps, gloves, bags (double end/heavy), focus mitts, and medicine balls.
If you want to try a boxing workout in your own home, try this, working in 2 minute timed rounds, with 1 minute of rest. If this is too much, start with 1 minute work, 30 seconds rest!
Get into a fighting stance by:
1. Position yourself sideways toward the target, so that you lead with the shoulder opposite that of your strong punching hand. If you're a right-handed boxer, point your left shoulder toward the target.
2. Keep your feet apart at shoulder-width, and, if you're right-handed, take a step forward with your left foot.
3. Line up the heel of your lead foot with the toes of your other foot.
4. Turn both feet at a 45-degree angle to your target.
5. Bend your knees and hips slightly, keeping your back fairly straight.
6. Lift your back heel off the floor, no more than 3 inches. Your body should be balanced in this stance, and you shouldn't stagger if pushed in any direction.
7. Bring your elbows close to your sides and raise your forearms.
8. Protect the main portion of your torso by keeping your forearms in front of you. Hold your arms firmly upright, but relaxed.
9. Lean your head slightly forward.
10. Keep your hands at chin or cheek level.
11. Try not to tense up in your stance. In this position, you should be able to move in any direction without stumbling.
Complete 1 Round of Boxing Footwork:
To do this technique you: get into your regular fighting stance, put most of your weight on the balls of your feet, distribute your weight 70/30 between your front and back feet respectively, and bounce back and forth off the front and back foot. (If this hard for you because of your current weight, just try shifting your weight back and forth on the balls of your feet until you can do this.
Complete 4 Rounds of Shadowboxing:
In shadowboxing, only one person is required to participate; the participant throws punches at no one in particular. The main purpose of this exercise, apart from getting the muscles ready for other activity, is usually to maintain a fighter's rhythm and show the fighter how they would look at that stage of training against a certain opponent. Use the following punches in your shadowboxing:
Hold your hand up high with your elbow in close to your body.
Push off your back foot like a pitcher.
Step forward and extend your arm straight out at your target.
Rotate your fist over (thumb turns inward) as you reach full extension.
Drop your chin to your shoulder to protect your head.
Connect with your hand at the same time the toe of your front foot touches the ground.
Stand in your traditional boxing stance. If you normally hold your left hand low, you will want to bring it up so that you have a guard when you throw the straight right.
Push hard off your back foot and twist your hips and shoulders so that they face the opponent.
At the same time throw your right fist towards your opponents' face.
At the point of full extension, snap your fist back to your chin and your body back to your stance in anticipation of a counterpunch.
A the exact moment of full extension your shoulders and hips should be squarely facing the opponent. Most of your power comes from this twisting of your body, so focus your energy on that.
Keep both feet well grounded and use as much body strength as you can without over-twisting.
Complete 2 Rounds of Jump-rope /with a rope, or simulated
Finish the workout with 10 pushups and 20 sit ups
Increase rounds and repetitions as necessary!!!
Nutritional Tip of the Day
Pay Attention to Portion Sizes!!! Many of us tend to underestimate the amount of food we eat and tend to overestimate the recommended portion sizes for many foods.
For example, try pouring out your usual portion of pasta and measure it! Then, compare it to the label portion size. Chances are, you're eating two, three, four or more times the amount on the label.
Relating the portion size of a serving to everyday items is an easy way to visualize what a true portion size looks like.
Woman's fist or baseball - a serving of vegetables or fruit is about the size of your fist
A rounded handful - about one half cup cooked or raw veggies or cut fruit, a piece of fruit, or ½ cup of cooked rice or pasta - this is a good measure for a snack serving, such as chips or pretzels
Deck of cards - a serving of meat, fish or poultry or the palm of your hand (don't count your fingers!) - for example, one chicken breast, ¼ pound hamburger patty or a medium pork chop
Golf ball or large egg - one quarter cup of dried fruit or nuts
Tennis ball - about one half cup of ice cream
Computer mouse - about the size of a small baked potato
Compact disc - about the size of one serving of pancake or small waffle
Thumb tip - about one teaspoon of peanut butter
Six dice - a serving of cheese
Check book - a serving of fish (approximately 3 oz.)
Eyeball it! - Take a look at the recommended serving sizes on the new USDA MyPyramid Food Guidance System. Get out a measuring cup or a food scale and practice measuring some of your favorite foods onto a plate, so that you can see how much (or how little!) a ½ cup or 3-ounce serving is. Children need adequate calories to meet their needs for growth. On the other hand, portions that are too large could lead to overeating or seem overwhelming.
Serving small portions to young children is often the best way for them to learn to eat only until satisfied, instead of overeating. Start kids off with less and encourage them to ask for more if they're still hungry. 2007 Meals Matter.com
Check in next week to see what’s new in health and fitness….and remember, if you don’t have a plan, your planning to fail!!!
If you want to participate in a boxing workout, print this page out and bring it to Gold’s Gym for a FREE workout. Classes are:
Wednesday 9:00am(women only) 7:30pm