Seeing boxers' muscles full of strength and beauty on TV is admired by boys and worshipped by girls. Boxer's muscles are not only bodybuilding muscles, but also the embodiment of strength, so can't we exercise without boxers? I sorted out the related exercise methods for your reference.

First, the special speed strength training speed training is divided into three projects, which are carried out in a cross cycle. Each project is completed for 30 seconds, and then the next project is immediately entered, and three projects are completed as a group.

1, resistance training of elastic rope

There is no unified movement of bodybuilding and weightlifting in the competition, and all movements are short and explosive. Elastic rope can provide you with more core strength and speed. Students fix the elastic rope on the trunk and arms, let their companions drag him from behind, and simulate various wrestling movements. Each group does full-speed training for 30 seconds.

2, solid ball training

After 30 seconds of elastic rope training, it is 30 seconds of throwing and passing practice of solid ball (20-30 kg). When you hit your opponent, you must completely release your strength without any slowdown. Dumbbells can't do this, but the way to throw a solid ball is very close to the real punch.

3. Shooting training

After the elastic rope and the solid ball, immediately carry out 30 seconds full-speed shooting training to find the sense of speed in actual combat.

Second, special explosive training 1, smashing tires with a hammer

Stand with a hammer in your hand, lift the hammer above your head with strength, stretch your chest and back muscles as much as possible, slam the hammer on the tire one step forward, and make the body transition from standing posture to squatting posture, so as to ensure that all the strength is poured into the tire.

Six times in each group, complete three groups.

2, explosive pull-ups

Explosive pull-ups require the suspension on the bar to be fully stretched and the arm should not be bent. Use explosive force to pull your body up quickly until the chin at the top exceeds the horizontal bar. Complete the pull-ups with the fastest speed in the whole process within 1 second, which can help the body properly.

According to the above exercise method, it is no longer a dream to have the muscles of boxers.

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