For boxers, the neck is the most important part. A neck similar to that of a bison can play a good role in shock absorption. If your neck is thin and long, when your head is hit, you will swing from side to side like a pear-shaped ball. The neck does not take the initiative to exert strength, and strength and endurance are not important. The important thing is muscle, that is, to practice coarseness. I use handstand, neck flexion and extension to achieve this goal, completely using muscle training. I don't care about the weight and frequency here, as long as it can grow.
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 taut. When exerting force, the calf should have good elasticity in order to exert force smoothly. The most important thing about the calf is endurance, and the key to its training is frequency and time. I do 300 lift heel exercises with 500 Jin in each group. It is said that Ali trains 1000 times in each group. I don't know how much weight he uses.
These are the four most important parts in the boxer's strength training, which constitute a solid trunk of the human body. You might be surprised that I put my legs in the trunk. The leg is stressed in exactly the same way as the trunk, which is an extension of the trunk and more important than the trunk. I like studying animals. 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. Moreover, the above four parts reflect four completely different requirements, and all other parts can be included in one of them.
Shoulder is the most important part of a boxer, and shoulders are needed for any action. But that doesn't mean you have to practice your shoulders like bowling. There are many such guys in the boxing ring, and they make me laugh. Usually they can only dance in front of me for two rounds at most. The shoulder is not the part that exerts force, but its flexibility is the most important thing. So the shoulders should be practiced like calves. The best movements are lateral lifting and vertical pull-ups. I usually use a 5 kg dumbbell and a 20 kg barbell to do it as many times as possible, generally not less than 200 times in each group. So you can always maintain a standard boxing frame. If you can't lift your arm in the eighth round, your opponent can hit you at will.
One part of a boxer is probably the most developed among all athletes, and that is the abdominal muscles. It must be very strong to withstand heavy blows. The only requirement of this part is muscular, sit-ups, sit-ups, hanging legs, and practicing whatever you want. The steel-like abdominal muscles are the real gold belt of the champion.
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 and endurance is higher. This requirement is actually very similar to the requirement of muscle training. So you can see that many boxers have beautiful latissimus dorsi. Barbell rowing is the best action.
The requirements for the chest are relatively simple, and the requirements for strength and endurance are not high. Perhaps it is better to be muscular, and few people are hit in the chest and fall to the ground. In short, this part of the requirements are relatively low. Too much practice will cause obstacles to punching and defense. As a basic exercise to develop the upper body, bench press should still be practiced, but it doesn't require much effort.
The arm is the most misleading part. The strength of the arm itself is very limited. The more you take the initiative to make your arm nervous, the more clumsy you will be. Arms should be like hooks, not cranes. That's what legs do. The requirements for biceps and triceps are endurance. You can choose a pair of dumbbells and then >>
Question 2: How to practice the speed and strength of boxing? The speed of boxing is constantly improved by punching! Strength is your muscle training! Speed boxing after intensive training push-ups
Question 3: There is no other way to train reaction ability in boxing, just simple actual combat. Find a teammate, let him aim with his hand, and you hit him; If the valve is hit, you can aim it by hand; Or you two can just call.
Question 4: Boxers, how to train their strength? Mike tyson has the fiercest fist in history. Since he entered the boxing world, many people have been very arrogant.
Our champion fell to the ring under his heavy blow. Many people wonder how humans can make such a powerful fist. After watching his training. You won't be surprised. This 1.80m cube has been undergoing strength training, and its training intensity has surprised many weightlifters. What does the champion think of strength training? Let him tell us himself.
My usual strength training plan includes four courses:
Lesson one:
1. Squat 8 groups, each group has 1~6 uses, and the weight exceeds 1000 kg, and the last group uses the maximum weight that can be lifted.
2. After four groups of legs are bent and hard drawn for 6- 10 times with each group weighing 400-500 kg.
3. Two groups of sit-ups, each group 15~25 times, with a weight of 80 kg.
Lesson 2:
1. Two groups of leg bends, each group of 500 kg, do 3~8 times.
2. Heel lifting group 2, each group weighs 500 kg and does it 300 times.
3. headstand 1 group training is exhausted.
4. Bend over and row for 3~ 10 times, and divide into two groups, each group weighs 135~3 15 kg.
5. The weight of 1 00 times is the bending of each group of clocks1pound.
6. 1 The weight of each group is 60 kg after 3-8 times when the palm is up to the wrist flexion and extension.
7. Four groups of side lifts, each group 100~250 times, weighing 5 kg.
Lesson 3:
1. Eight groups of leg lifts each weigh about 6000 Jin 1~6 times, and the last group uses the maximum weight that can be lifted.
2. Four groups of straight leg hard drawing, each group weighs 400-500 kg after 6- 10 times.
3. Two groups of supine leg lifts, 15~25 times, each group bearing 80 kg.
Lesson 4:
1. Two groups of upright legs bend, each group of 500 kg for 3~8 times.
2. Sit and lift heels in two groups, each weighing 500 pounds for 300 times.
3. Prone neck flexion and extension 1 group bearing 100 kg.
4. The weight of two groups of bench press for 3~ 10 times is 135~285 pounds.
5. Each group pushes down on the chest 100 times, and the weight is 10 kg.
6. Bend and stretch the palm downwards until the wrist is 1 group, and each group weighs 20 kg after 3-8 times.
7. 100~250 vertical pull-ups in four groups, each group weighing 20 kg.
Physical data of Tai Sen at its peak: height 1. 80 meters, weighing 99 kilograms, waist circumference 34 inches (86 cm),
The thigh is 28 inches (72 cm), the neck is 20 inches (50 cm), the chest is 48 inches (122 cm), the arm 16 inches (40 cm), and the calf 18 inches (46 cm).
Re-recognize all parts of your body with boxing eyes.
The first is the thigh. Thick thighs are the best gift from God. In every movement of boxing, the thigh will be raised.
Play an irreplaceable role. 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 hold back every punch, so the endurance of thighs is not very important to boxers. Now it is clear how to train thighs. Heavyweight boxers who are famous for their heavy hitting ability all have squat scores above 1000 kg, and my best score is 10 17 kg. The goal of training is very clear, that is, to increase weight and improve absolute strength. I never do more than six exercises in each group.
The waist is the channel of strength, which transfers the strength of the thigh to the upper body, and the waist itself can also produce great strength. Yaoyidai
Fists are less powerful than thighs, but they are used more frequently. Professional boxers should make full use of waist strength in every punch. The absolute strength of the waist can be lower, but the endurance can not be ignored. I usually do 6~ 10 times with 400~500 kg in each group.
For boxers, the neck is the most important part. A neck similar to that of a bison can play a good role in shock absorption. If you
The neck is thin and long, and the head will swing like a pear-shaped ball when it is hit. The neck does not take the initiative to exert strength, and strength and endurance are not important. The important thing is muscle, that is, to practice coarseness. I use handstand, neck flexion and extension to achieve this goal, completely using muscle training. I don't care about the weight and frequency here, as long as it can grow.
Where do boxers use most? Thigh? Waist? Shoulder? The correct answer is calf. As long as you don't want to succeed
For a live sandbag, you must keep moving and keep your calves tense. When exerting force, the calf should have good elasticity in order to exert force smoothly. The most important thing for calves is resistance ... >>
Question 5: How do you practice boxing? Why does it twist when kicking? I'm afraid of kicking.
I think the main reason is that you used your instep in the hitting part. Next time, try to use your calves or joints.
The bone protruding from the back of the fist uses this, which is the fist front.
As for strength, practice more. Now your movements are all wrong. Start with the basic skills.
Question 6: How to practice boxing (intensity)? Generally speaking, the quality of boxers is reflected in six aspects: the strength of heavy punches, the ability to punch continuously, the speed of punching, the timing and accuracy of punching, the footwork and the ability to fight. Each aspect has its own special training methods. But it is not enough to only carry out special training. John sullivan believes that every special quality is based on a basic quality. The strength of basic quality determines the range of corresponding special quality changes. The function of special training is to transform basic quality into corresponding special quality. Take boxing as an example. If the boxer's basic strength is 600 Jin, at first he can only transform 300 Jin's basic strength into hitting strength. Through effective boxing training, he can turn 500 Jin's basic strength into hitting strength, but it must not exceed 600 Jin. To greatly improve the boxing strength, it is necessary to improve the basic strength through strength training. For example, if the basic strength is increased to 65,438+0,000 Jin, the hitting strength will gain more room for growth. Of course, if the boxer can't effectively carry out heavy boxing training, only a small proportion of basic strength can be transformed into hitting strength, and a lot of heavy boxing strength can't be obtained. Therefore, for improving punching strength, punching strength training and strength training are equally important.
The "scholar" declared that strength training was irrelevant. Kirkferro said that if strength training is really important, then every weightlifting champion can become a champion. This statement is ridiculous. The weightlifting champion has no boxing training, so the basic strength cannot be transformed into a huge hitting force. In addition, basic strength is only one of the six basic qualities of boxers. However, if a boxer does not carry out strength training and other basic quality training, even if his special training is perfect, his special quality is still very limited. This is like a bicycle race, if you want to expand the range of athletes' activities, you must first expand the venue.
Therefore, in order to improve the special qualities, we should start from two aspects: basic quality training and special training. For the most important boxing strength in the competition, we should start with boxing strength training and strength training. Table 2 lists six special qualities and their corresponding basic qualities and corresponding specific training methods.
Table 2 Special qualities and corresponding basic qualities of boxing.
Special quality special training method basic quality basic quality training method
Punch, sandbag basic strength, squat, leg lift, forward squat.
Continuous punching ability, pear-shaped ball endurance, medium weight squat, low weight side lift
Punch speed speed ball upper limb movement speed small weight half squat, side lift
Timing and accuracy of punching, coordination of hand and target, moderate squat and clean and jerk.
Skipping leg, lower limb movement speed, low weight, half squat, heel lift.
Combat ability practical training muscle sit-ups, sit-ups and leg lifts.
The power of boxing
In order to improve the strength of heavy boxing, we must first master the process of various boxing methods, so as to carry out targeted strength training. The following will introduce the characteristics of various boxing methods.
Left straight fist: from the actual combat preparation posture, the left arm is quickly straightened and elastic. When your arm is straight forward, push your right foot to the ground. Slide the left foot forward, lift the heel after the right foot touches the ground, and shift the center of gravity to the left foot. 80% of the strength of the left straight fist comes from the right leg, 10% from the left back, and 10% from the left shoulder and left arm.
Right straight fist: Starting from the actual combat preparation posture, the right foot pushes the ground, driving the waist to rotate counterclockwise, and at the same time hitting the right shoulder and arm forward. 80% of the strength of the right straight fist comes from the right leg, 10% from the waist, and 10% from the right shoulder arm.
Swing ... >>
Question 7: How do professional boxers practice their strength? Strength is the source of all sports, which refers to the ability to overcome and resist internal and external resistance by muscle contraction. It consists of two factors:
1. The resultant force of muscle contraction when completing the action, such as straight fist, in addition to the brachialis and biceps brachii of the upper arm, the shoulder strap muscles also participate in the work, and these muscles participate in the straight fist to form a resultant force to hit the target;
2. Coordination ability of muscle contraction. When active muscles work, other coordinating muscles cooperate. Muscle strength is divided into upper limb strength, waist and abdomen strength and lower limb strength according to position; According to the formation of muscle contraction, muscle strength can be divided into dynamic strength and static strength, and dynamic strength can be further divided into weight strength and speed strength. Generally speaking, the armed police is usually a dynamic force to capture the enemy. According to the different requirements of sports for strength quality, strength quality can also be divided into three types: maximum strength, rapid strength and strength endurance.
There are various means of strength training. First, unarmed training, such as air strike practice in boxing, frog leaping to develop leg strength, 30-meter running, middle and long distance running, etc. The second is to practice with strength training equipment. Training equipment refers to the equipment specially used to develop strength quality, such as comprehensive exerciser, which enables people to show the muscle strength needed by athletes in various postures such as sitting, lying and standing.
Methods of developing strength training:
1. Load-bearing resistance exercise. This kind of exercise develops strength quality according to the load, weight and repetition times of the exercise, such as pushing barbells.
2. Antagonistic exercise is that both sides develop their strength and quality through short-term static movements, such as pushing, pulling, squatting with weight, etc.
3. Practice of overcoming elastic objects. It is to develop the strength quality according to the resistance produced by the deformation of elastic objects, such as using tensioners and pulling rubber bands.
4. Using the strength trainer to practice can make the body practice various postures.
5. Exercises to overcome external environmental resistance, that is, to overcome the natural environment and develop strength and quality, such as running or jumping in sand, grass and snow.
6. Exercises to overcome your own weight, such as arm flexion and extension at the bar end, pull-ups, sit-ups, squats, vertical jumps, etc.
Several problems to be grasped in developing strength training;
1. Be targeted: first, pay attention to features, and second, pay attention to precision development. For example, when doing strength exercises for a certain muscle group, resistance must be exerted on the muscle group.
2. System arrangement. Strength training increased rapidly and soon subsided after stopping training. For example, strength training lasts for 20 weeks, and every day, the strength increases by 50%, and then it doesn't practice at all, and it completely fades after 30 weeks.
3. Combining local strength with overall strength, scientifically arranging and adjusting exercise load; Strength training should be carried out alternately with other non-strength training or relaxation exercises to enhance muscle elasticity; Strength training should be arranged reasonably, generally no more than three times a week. In addition, strength training should not be carried out when you are tired, otherwise it will develop not strength but endurance.
1 building
Question 8: How to train boxing? In boxing, we must rely on the explosive power of the human body to complete the offensive and defensive actions. Only by exerting the greatest strength in the shortest time can we achieve the goal of offensive and defensive actions and effectively complete the offensive and defensive actions, which requires boxers to have strong explosive power. A well-trained boxer's muscle elasticity at work and explosive force at punching are several times more than those of ordinary people, and his punching speed will also increase accordingly. I often practice boxing. It can exercise the explosive power and speed of boxing enthusiasts and boxers. Improve the muscle quality of boxing enthusiasts and athletes. In boxing training and competition, human muscles need to work in a state of high tension for a long time, which requires the continuous working ability of human muscles and other functional systems. Boxing, in particular, has high muscle activity intensity and long action duration. It is difficult for a boxer with poor training level to persist in five rounds. The boxer's body, muscles and spirit are highly concentrated during the competition, which is easy to cause fatigue of nervous system, respiratory system and circulatory system. Boxers and boxing enthusiasts who often practice boxing and participate in boxing competitions can improve the long-term working ability of muscles and improve the activity functions of various human systems in practice and competition, thus enhancing and improving people's endurance and making the human body adapt to long-term work, training and competition under high tension. Boxing can also enhance the absolute strength of practitioners. In boxing practice, especially in boxing competition, boxers must have greater absolute strength in order to achieve the goal of both attack and defense. In other words, we must have the strength to hit each other hard in order to have the advantage and initiative in boxing. Therefore, most boxers attach great importance to the practice of absolute strength and often do a lot of upper limb strength to increase the attack power. According to the measurement, the boxing power of the world's outstanding boxers can reach 500 kilograms. A boxer with great strength will make his opponent have psychological fear and lose confidence in the game. However, it should be noted that absolute power works in combination with speed. Only with strong absolute strength and slow speed, it is difficult to hit the other side, making power meaningless. Therefore, in the process of boxing practice, we must pay attention to the combination of absolute strength and speed, and exert our greatest strength through the fastest speed, which is one of the key conditions for winning boxing matches. Second, correct posture, get used to your posture and don't change it casually. Fourth, strength, not having enough strength to hit others is also tickling. Fifth, if you want to fight, it is useless to attack without your own defense. Sixth, hit the target accurately, practice accurately, and don't punch empty fists, which will not only waste time and strength to a certain extent, but also be easy to get hurt. Seventh, speed and evasion are opposites. Without speed, there is no evasion, and with evasion, there is speed to attack. Eighth, the rhythm should not be chaotic. You have to push forward, play your own rules, and let your opponent play with your rhythm. This is called analog control. Ninth, don't look at the opponent's feet, look at his eyes, and look at the balance between his left and right shoulders to determine the opponent's movements. Tenth, temperament, without good temperament, will also make opponents fight under pressure, because opponents are not afraid of you, so let them feel nervous about you. Of course, it is another matter to think of me like this. Individual people are not afraid because of their natural psychological quality. Eleventh, to find someone to do sparring, we must learn from actual combat, so that we can send different people in different ways.
Question 9: Beginners are growing up at the age of seventeen. I don't know how tall you are. If you think your height is ok (175 or above), you can do weight-bearing exercises. If you want to grow taller, you should avoid weight-bearing exercise because it will affect your height growth.
Let's talk about this exercise:
It would be great to have a coach!
Self-study: I totally understand this! Words can't help you if your actions are not in place.
In the usual practice, learn the basics first, such as jab, backhand, swing, hook, and (at the same time, follow-up practice). Although it is the foundation, every movement is scientific. I don't know if you caught the point when watching the video. The practice of walking speed directly affects your mobility, dodge and strength!
If you want to carry out weight-bearing exercises, you can lift dumbbells for training. This can obviously improve your speed and strength. The weight of dumbbells can be 1kg, as long as you think the weight is appropriate!
Exercise more at ordinary times, so as to exercise endurance, agility and clear head!
As for what books to read, the chicken doesn't know! Watch more videos!