In boxing, some people practice boxing hard for three or five years, but their strength and speed have not improved. A good boxer must be proficient in strength, speed, timing and distance. In addition, we must firmly remember the key words of fast, accurate and ruthless, which is the magic weapon to defeat the enemy. So these three points should be the focus of training. Some boxers are weak in boxing training because the training methods are incorrect or there is no systematic practice method.

First, primary training courses

Primary training is the best training method to increase wrist strength and arm strength, and it is also an effective method to improve boxing strength and speed.

Primary training: wear Sanda gloves or boxing gloves, wrap sand around your wrists, and practice boxing quick movements. You can also do push-ups with boxing gloves and sand belts. 10 each group, do three groups. You can also practice without gloves. This kind of exercise is beneficial to enhance the hardness of boxing face and improve wrist strength and arm strength. Now life is tense, you can make a fist when you walk, and then relax and practice repeatedly. You can also make a fist at rest, relax and make a fist hard. This training is also very helpful to increase the hitting power of the arm. After getting used to the above exercises, you can punch while running. Bruce Lee once said, "If you punch or kick while running, it will make a new leap in your martial arts." . Therefore, practitioners should not ignore this exercise.

Second, the intermediate training courses

Intermediate training is actually learning theory, which is helpful to improve one's combat capability.

Intermediate training (theory): A master boxer with underdeveloped muscles can concentrate his whole body on boxing and make a powerful punch. The secret is that you can concentrate on one point and exert your strength instantly, so that you can beat your opponent in one fell swoop.

To make a powerful punch, you should focus on one point. As you can imagine, every punch can smash and crush the internal organs of the opponent, and it must have the power to destroy everything.

Training method: practice with iron bars or dumbbells, and practice with bandages or sand belts around your arms. Feel the speed of action. Once you remove the iron bar or dumbbell, you will feel relaxed and free to punch. Pay attention not to concentrate on the surface when hitting, but to infiltrate the struck object with your mind and destroy it. It has the power to destroy everything. Always have this awareness when practicing.

Third, advanced training courses.

The so-called advanced training is actually the use of buttocks. In fact, many boxers know how to use it.

Bruce Lee once said: "The source of punching strength is not the arm and wrist, but the central part of the body (buttocks)". The fist can't provide enough strength by the strength of the arm alone. Therefore, if you want to make a powerful punch, you need to make a beautiful punch with your hips.

To improve the punch strength quickly, it is necessary to improve the upper limb strength (correct posture, sense of strength). First, the bench press strength can be improved, 60% to 70% of the maximum weight (limit weight), one group should do 10 training for five groups once, once every other day. After practice, do barbell and hard pull for squat (semi-squat), and then do barbell exercises to turn the waist (5 in each group).