2. Single training includes combination training, leg training, imaginary opponent training and breathing training. Slow first, then fast, controlled, highly focused. Pay attention to the grasp of the center of gravity of the legs, which can maintain the balance of the human body and buffer the external attacks.
3. Elbow rotation exercises Elbow rotation exercises include side straight boxing. The rotation amplitude should be small when punching, and large at the end. The arms alternate.
4. Waist twisting practice consists of four movements. Bend forward, then right, then back, then left, and finally return to the forward position. This action helps to dodge the opponent's jab, strengthen the abdominal muscles and improve the coordination ability of the body.
Skipping rope is an important means of boxing training, which can enhance endurance, improve coordination and leg strength. There's only one way to start. When the rope is gradually extended, you can start jumping forward and backward. After the jump is mature, the difficulty can be enhanced, and it can be changed to side jump and around jump. Beginners only use one posture at first, and with the improvement of proficiency, the difficulty is further increased. In the process of jumping, try to raise your knees as high as possible. If you are tired, you can lower your knees. In the process of training, you can change the jumping posture. 6. Dodge practice Dodge practice should be placed at the same height as psychological and physical training and be valued. Dodge is the basis of avoiding fists. In order to avoid the opponent's blow, you can twist your waist, bend your knees or lean forward slightly, but don't take your eyes off your opponent for a moment. When practicing this technique, you must imagine the existence of your opponent and pay attention to his boxing path. Pay attention to practice, and the center of gravity should fall on the soles of your feet.
7. Boxing practice is the most interesting part of boxing training, where you can really imagine your opponent and take all the countermeasures. There are many important things to pay attention to when training this content. For beginners, if all factors are taken into account, it is undoubtedly a huge challenge for them. It is suggested to consider only one factor before mastering it. First of all, when punching, the muscles should be relaxed and elastic. Don't stretch your muscles too tight, it will make you tired and lose the speed of punching. Secondly, strength should be used at the end of the fist. This means that when the fist is in the bag, the arm should be fully displayed. Only in this way can the strength be fully exerted. When you punch, you should pack it with your fist, not your knuckles, so as to ensure that your punch is solid and not injured. Many boxers make the mistake of hitting the bag with their knuckles, which not only greatly reduces their strength, but also acts as a buffer with their fingers.
Knowing whether the opponent punches with his left hand or his right hand, you should handle the sandbag according to the direction of the opponent's strength hand when hitting the sandbag. For example, if an opponent punches with his right hand, he must bypass the sandbag on the left. This helps to avoid the opponent's killing range and effectively prevent being knocked down by the opponent. The center of gravity of the body always falls on the palm of the front foot. If you land on your heel, it's easy to be knocked down by a punch from the other side. The center of gravity always falls on the palm of the front foot, which is conducive to maintaining the balance of the body. When using combination boxing, we should pay attention to the use of different routines and confuse our opponents with different routines. Remember, strike first, then move. Learn to be comfortable in the boxing ring.
8. It takes some patience to practice fast bag training and hit boxing bags with fast swing. This kind of exercise can improve boxing speed, eye-hand coordination and rhythm. At first, one-handed fast hitting practice was adopted to make the swing range of boxing bag reach the limit. Hit quickly in the middle of the forward swing. The beating rhythm obtained in this way is what you want. This kind of exercise is difficult to get used to in a week or two.
9. Fighting practice Fighting practice can strengthen abdominal strength and make it solid and powerful. This exercise is beneficial to strengthen the resistance of this part.
10. Duck Step Practice Duck Step Practice Keep your body curled up and your center of gravity as close as possible to the ground. Hands in the air, go straight ahead, and then back off. Practice in circles clockwise, and then practice in circles counterclockwise. This exercise can strengthen leg strength and improve endurance.
1 1. Pull-ups Pull-ups can be palms inward, then palms outward.
12. Finger support is recommended when doing push-ups. This exercise can enhance hand strength and reduce hand injuries. It is recommended not to support your fist with your knuckles, because the impact is quite strong in boxing. For beginners, you can land on your knees when doing this push-up.
13. Frog leaping exercise can effectively improve the function of cardiovascular system.
14. Jogging practice You need to adjust your running speed. Be sure to do proper stretching before jogging on the road. Boxers should practice differently from ordinary people. This means doing some special exercises while running. Do boxing exercises while running, or do backward running and dodge exercises. If you feel that you need to strengthen strength training, you can run with weight (ankles and legs plus a certain weight). End of practice