Tai Sen: A body cast in one piece.

Tai Sen has the fiercest fist in history. Since he entered the boxing world, many once powerful champions have fallen to the ring under his heavy blow. Many people want to know how people can make such a powerful fist. You won't be surprised after watching his training. This 1.8m big guy has been training strength, and the intensity of his training has surprised many weightlifters. What does the champion think of strength training? Let him tell us himself.

Boxers should have strength training.

In the past, boxing coaches always told boxers not to do strength training, which would make your limbs thick and your joints stiff and turn you into a rake in the ring. Fortunately, Kush (Tai Sen's first coach and adoptive father) doesn't think so. You can't have both strength and flexibility. Sony liston (former heavyweight champion, famous for his strength) can split the longitudinal fork, even though his thigh is 36 inches. (65438+)

Re-understanding all parts of the body from the perspective of boxing

The first is the thigh, which plays an irreplaceable role in every movement of boxing. The main task of the thigh is to exert force when hitting the ball hard. The greater the absolute power, the better. If you can start like a rocket, that's the best. You can't punch hard every time. Then the endurance of thighs is not very important for boxers, because how to train thighs is very clear. The heavyweight champions who are famous for their heavy hitting ability all squat above 65,438+0,000 pounds, and my best score is 65,438+0,065,438+07 pounds. The training goal is clear, that is, to increase weight and improve absolute strength. I never do more than six in each group.

The waist is the channel of strength, which transfers the strength of the thigh to the upper body. The waist itself can also generate a lot of energy. The waist produces less force than the thigh, but it is used more frequently. Professional boxers should make full use of waist strength in each punch, and the requirement for absolute strength of waist can be lower, but endurance can not be ignored. I usually do 6- 10 times with 400-500 kg in each group.

The neck is also a vital part for boxers. A neck similar to a bison has a very good shock absorption effect. If your neck is thin and long, when it is hit in the mouth, your head will swing left and right like a plow ball. The neck doesn't take the initiative. Therefore, strength and endurance are not important. The important thing is muscle, that is, I can practice rough. I will do it by standing upside down, bending and stretching my neck on my stomach. I use muscle training completely. I don't care about weight and strength here.

Where do boxers use most? Thigh? Waist? Shoulder? The correct answer is calf. As long as you don't want to make live sandbags, you have to keep moving and keep your calves stretched. When exerting force, the calf should have good elasticity in order to exert force smoothly. The most important thing in calf is endurance, and the key to training is frequency and time. I do 300 lift heel exercises with 500 Jin in each group. It is said that Ali trains 1 000 times in each group. But I don't know how much weight he used.

The above four parts are very important in the strength training of boxers, which constitute a solid trunk of the human body. You may be surprised that I put my legs in the trunk. The leg is stressed in exactly the same way as the trunk. It is an extension of the trunk, which is more important than the trunk. I like to study movements. I have studied overlord dinosaurs, tigers, bears and kangaroos. They are all very strong animals. Although the latter has no sharp teeth, he is the best boxer in nature. The results are very consistent. Strong lower limbs, waist and neck are the best capital for survival. And the above four parts reflect four completely different requirements. Other parts can be classified into one category. Next, pay attention to other parts of the body.

The shoulder is the most important part of a boxer. Any exercise needs shoulders. But that doesn't mean you have to practice like bowling. The shoulder is not the part where you exert your strength, but its flexibility is the most important thing. So the shoulders should be practiced like calves. The best movements are side lifts and vertical pull-ups. I usually use 5 kg dumbbells and 20 kg barbells to do it as many times as possible. Usually, there are no less than 200 times in each group. So you can keep doing it.

One part of a boxer is the most developed among all athletes, and that is the abdominal muscles. It must be very strong to withstand heavy blows. The only requirement in this part is muscles, sit-ups, sit-ups and leg lifts, and everything needs to be practiced. Steel abdominal muscles are the real gold belt of boxing champions.

The back is the strength part, but it is only an aid. The requirements for it are similar to those for the waist, but the requirements for strength are lower. The requirement for endurance is higher. This requirement is actually similar to the requirement for muscles. So many boxers have beautiful latissimus dorsi. Barbell rowing is the best exercise.

The requirements for the chest are relatively simple. The requirements for strength and endurance are not high. It may be good for developed muscles, but few people are hit by the chest and fall to the ground. In short, this part of the requirements are low, and excessive practice will cause obstacles to punching and defense. As a basic exercise with developed upper body, bench press still needs to be practiced, but it doesn't need much energy.

The arm is the most easily misunderstood part, and the power of the arm itself is limited. The more you take the initiative to make your arm nervous, the more clumsy it becomes. The arm should be like a hook, not a crane, which is what the leg should do. The requirements for biceps and triceps are endurance. You can pick a dumbbell and start counting. But the requirements for the forearm are different. It's a direct contact part and it's easy to get hurt. Its strength, endurance and muscles .. Dumbbell wrist flexion and extension, grip strength can develop forearm. Many boys have thick forearms, which are much thicker than forearms. These guys are definitely not boxers. Boxers' forearms are more important than forearms. They should be as thin as they want, but they must be developed.

Now you see, each part has different requirements. Only by practicing according to the requirements can you become a good boxer, not a useless person. If you see guys with chest muscles, arms and shoulders rising like bread in the ring, jump up and hit them, but if your opponent's thighs and waist are thick, his abdominal muscles are like Roman armor and his neck is as thick as a rhinoceros, then you should be careful. Knowing your opponent's training is more telling. If he can do squats like a jack and do sit-ups like clockwork, he must be a tough guy. If he only practices bench press or often looks at his biceps in the mirror, it is not a show, and he must be an amateur.