Methods 1: hand training.
1, boxing should pay attention to increase strength and improve endurance. A good punch should be able to effectively and gracefully transfer strength to the opponent. Although it is important to train your speed and endurance hard, more professional skills are essential if you want to be a better boxer. When doing the following exercises, pay attention: guide strength with your elbow. When you hit your opponent, you should use your elbow instead of your wrist.
Keep a sense of compactness. You certainly don't want to punch or move your body for no reason. Therefore, keep your legs still and keep your hands close to your body.
Exercise your arms and relax your muscles at rest. When you don't punch, you must relax your arms and keep your natural state. In this way, the muscles on the arm can shake comfortably with the body. Don't try to tighten your muscles, it will only accelerate fatigue.
2. Train with a smooth and clean hanging ball. Effectively hit the lob from the ceiling and maintain a stable punching speed. It is one of the best ways to train hand endurance and coordination ability to hit the golf ball in a regular circular motion and keep the hand and the golf ball moving in the same direction. Practice 3-5 times in each group, 3 minutes each time, with a break of 30 seconds.
3. Do the rebacking training every three minutes, and each group will do it 3-5 times. A heavy bag (a huge hanging bag for boxing training) will be your best friend. You have to fight like a real fight for 3-5 minutes. But make sure you don't just stand there and punch. Down-to-earth, moving back and forth like a real fight, occasionally stopping to dodge the block. Generally speaking, the more like a real fight, the better the training effect. If you want to train harder, you can shake the heavy bag before you punch. This helps you focus on a moving target.
4. Try to punch quickly within 30 seconds to enhance the endurance of the arm. Use a heavy bag and punch as many punches as possible in 30 seconds. Pay attention to speed, not strength. Punch for 30 seconds, rest for 30 seconds, repeat 4-5 times.
5. Start strength training. Exercise muscles by strength training or using weight. No matter which method you use, make sure to do 2-3 days of strength training every week, and the competition week can be reduced to 1 day. Boxing is very helpful for training muscles. Every wrestling, fighting or simulated boxing can effectively train muscles, so strength training should not be the focus of your exercise. The goal should be to focus on some sports that exercise multiple muscles at the same time and strengthen the muscles at the fastest speed. Some good exercises include: self-esteem training: If you are below 16, can't go to the gym, or just don't want to lift weights, you can try many other great exercises: push-ups, hands on the ground, shoulder width apart.
Flexion and extension of arms.
Support the front and side plates.
Try stretching or pulling back the trapezius muscle.
Forehand and backhand pull-ups
Strength training: The emphasis is on fluent skills. Move up and down to exercise your muscles safely. Sit, row and exercise your back muscles.
Bench press
Back muscle stretching and chest expansion.
Biceps bending
6. Try slow boxing. This is a good training method for beginners. This kind of slow play can bring your whole body and mind into boxing and let you concentrate on technical safety practice. It's like a normal fight, but you have to punch at 75% of the normal speed. This is the best way to strengthen the other hand, focus on the skills or movements that you haven't mastered yet, and build confidence in boxing confrontation. Because you must learn how to deal with a real opponent, even if it will lead to slow promotion, it is still a good way to cultivate the basic skills of boxing. You should coordinate your punches, keep your feet moving, and pay attention to the position of your hands under any circumstances. All parts of your body should move in harmony.
Method 2: Foot training
1, do interval training 2-3 times a week. The classic long-distance running seen in Loki is actually not a good boxing training method. Boxing is an explosive sport with short duration and high intensity. The best training method is interval training. Intermittent rest refers to letting the body rest for a short time after alternating high-intensity or fast sprint training. When you become stronger, you can appropriately shorten the rest time of 10- 15 seconds to get better training results. A good initial exercise should be: at the beginning, you should jog easily 1.6 km to warm up.
Six groups of 600-meter sprints, each group's rest time 1 minute. Run at 75-80% of the top speed.
Jog for the last 800 meters and relax.
2. Add long-distance running, simulated sparring and short-distance sprint in non-intermittent training. Most aerobic exercises are interval training, which can quickly and effectively train the explosive power of boxing for several rounds. However, you should also exercise your legs on rest days. The best way is to do mixed whole-body exercises, including long-distance running, jogging and several quick sprints. The following are the training methods used in the American Olympic training camp. It is best to mix them into a long-term exercise of 30-60 minutes: 1.6-3.2 km warm-up run (medium and high speed).
Boxing training with imaginary opponents 1 round (3 minutes per round).
Run 200 meters in reverse.
100 meter sprint.
Jogging 400 meters, punching with both hands.
3. Do 1-2 long-distance jogging every week to relax and stretch your legs. The traditional 6.5km-8km morning running still occupies a place in boxing training. When you need to recover your body function, especially after 2-3 days of intensive training, you should go for a morning run. A few days before the competition, long-distance jogging is also a great choice, so that you won't feel muscle pain or fatigue during the competition. Run at your own comfortable speed for 30 minutes to 1 hour, and stretch your leg muscles before and after running. Many coaches will advise you to run first thing in the morning, so that you have enough time to replenish your strength and have a proper rest, so that you can better carry out the skills training afterwards.
When jogging, keep your hands in a defensive posture all the time, and occasionally imitate the action of punching to warm up your arms. This is why most boxers call running "road training".
4. Jump rope training every day. Skipping rope is one of the most amazing boxing sports you can imagine. It can strengthen your heart function, improve your limb flexibility, and exercise your time scheduling ability and coordination. Your goal should be to include at least 15 minutes of skipping in each training. Start with the most basic jogging and skipping, and hand in your replacement feet when skipping. With the progress of skipping skills, you can try a more professional skipping method: jump with your feet together.
Jump with your hands crossed. When the rope falls, cross your wrists through your nose. Let go of your crossed hands when the rope passes under your feet.
Move the skipping rope. You can "walk forward", "walk backward" or "jump left and right" when skipping rope.
5. Conduct agility training, such as stair exercises or quick raid and grab exercises. Step aerobics is very common in gymnasiums all over the world and is suitable for all kinds of training. You can complete this training by setting an inclined angle or fitness ladder and moving your feet quickly in any single space. With the improvement of agility, the regular rhythm can be disrupted, such as each foot jumping in the same place twice in a row, or jumping up and down or back and forth on the ladder. Stepping exercise is a very common exercise, so you should keep trying new moves.
6. Pay attention to good footwork skills. Proper footwork can not only exercise your cardiopulmonary function, but also cultivate a good boxing state. This is necessary to become a better boxer, so that you won't always think about how to move your feet during the competition. When training footwork, pay attention to: put the center of gravity of standing on the palm of your front foot. The forefoot is the "knob" of your toes. Putting the center of gravity on the palm of the forefoot is conducive to more sensitive rotation and movement.
Keep your spine straight. Avoid hunchback. This will keep your center of gravity balanced and make boxing movements smoother.
Relax your upper body. You need to relax your shoulder and chest muscles.
Method 3: Fighting training
1, guarantee to eat healthy food. The most basic dietary principle is to supplement enough protein and reject high-calorie junk food such as fried food, cake, cream, butter and sugar. Drink more water every day. The more water you drink, the better for your health. A reasonable meal probably includes: lean protein is essential, including eggs, fish and chicken.
High-quality unsaturated fats are mainly found in fish, avocados and nuts.
Complex carbohydrates, such as pasta, whole wheat and quinoa, instead of white rice, white bread or other monosaccharide foods.
Whenever you are thirsty, drink water. If you drink water to quench your thirst, your body is already short of water. Be sure to prepare enough water when training.
2. sparring with imaginary opponents in the boxing ring. Simulated sparring training refers to imitating the rhythm of real fighting or punching in the boxing ring. This is the best way to train your body to enter the combat state, and you don't have to worry about getting hurt or being hit. But do your best. During training, keep your feet moving back and forth between high-intensity punches. The most important thing is to ensure that each "match" with an imaginary opponent is the same as the standard match time, for example, amateur boxers have 3 minutes per round. Pay attention to your footwork in the ring. Whether you are skiing, sprinting or jumping, you should always keep your body active.
The most difficult part of simulated sparring is mentality control. You have to convince yourself to do high-intensity exercises, otherwise the training effect will be poor.
3. Do forehand and backhand pull-ups to enhance the strength of the back and arms, which is necessary for boxing. Even if you don't do other strength training, make sure to do pull-ups every day. Do several groups every day and try to do more exercise over time. In order to achieve the best exercise effect, we should concentrate on moving up and down slowly. Although it may be difficult at first, try to start with at least 10 pull-ups every day, and then gradually increase. The difference between forehand pull-ups and backhand pull-ups lies in the hand grip and the muscles used. When doing forehand pull-ups, hold your hands (palms forward) with your hands shoulder width apart. This will exercise your back, shoulder muscles and core parts, and focus on your latissimus dorsi.
When doing backhand pull-ups, hold your hands back (palms facing yourself) and keep your hands apart, shoulder width apart. This can exercise your back, biceps brachii, pectoral muscles and core parts, and you can focus on the pectoral muscles and biceps brachii.
4. Exercise core strength. The core consists of abdominal muscles and oblique abdominal muscles, which transfer your strength from the upper body to the lower body. Therefore, we can't ignore the exercise of the core parts in boxing training. It is best to do 3 groups of core exercises every day, 20 times in each group. Body hugging exercises. In order to protect your back, you can do improved abdominal exercise. First, sit on the ground, put your knees and feet in the air, then put your palms behind your head, rest on the floor, and finally raise your head to the same height as your knees to complete a set of actions.
Plate support (65438+ 0-2 minutes on each side, repeated 2-3 times in each group).
Leg lifting exercise.
5. Observe other boxers critically. Like other sports, you can learn a lot by watching games. Make watching the game a part of daily training. And in the process of watching, we should pay attention to the specific content in each round. Pay attention to their feet in the first round, such as how they get out of trouble, how to move on the court, and how to find a suitable position in attack and defense. Then pay attention to their hands, such as when to punch and how to defend and counterattack.
6. Find a sparring partner and practice 1-2 times a week. This is the only way to practice boxing. You should get used to being attacked by an opponent who can move and fight back, not just punching a boxing bag. It is a good time to do full-body exercise, learn new techniques and grow into a professional boxer. In training, nothing can take the place of practicing sparring. If you have the chance, try to fight a more professional boxer. They can help you learn a lot of skills and grow into a real boxer faster.
Tip: Bend your knees to keep your balance.
If you have free time, you can watch boxing matches on TV, which can help you learn boxing skills from professionals.
If you like, you can imitate what a professional boxer might do in the competition to get more ideas.
Do some stretching exercises before and after training. This can help you relax your muscles in battle.
Fake action. This will help you see your opponent's weaknesses and mistakes and keep you at a distance.
Find a friend or coach who can play boxing with you and help you understand what a real boxing match is like.
Warning: Try to sleep or rest during breaks.
Don't take drugs or steroids. These illegal things will make the sense of balance and attention worse, and usually have a bad effect. They will eventually destroy your body.
Drink plenty of water, especially after a lot of exercise. If you don't drink water, you will easily feel tired or dizzy.
If you feel dizzy or weak, take a rest until you feel better. If dizziness persists, you may need to see a doctor.