Tai Sen, the integral casting of boxing, talks about strength training. Boxers should have strength training.
In the past, boxing coaches always told boxers not to do strength training, which would make your limbs heavy and your joints stiff, making you a moving target in the boxing ring. Fortunately, Kush (Kush? Tai Sen's first coach and adoptive father, D'Amato, didn't think so. You can't have strength and flexibility at the same time, Sony? Liston (former heavyweight champion, famous for his strength) can split vertically, even though his thigh is 36 inches (1 inch = 2.54cm).
Re-understanding all parts of the body from the perspective of boxing
The first is the thigh, which plays an irreplaceable role in every movement of boxing. 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. Therefore, how to practice thighs is very clear. 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 can transfer the strength of the thigh to the upper body, and the waist itself can also produce great strength. The strength produced by the waist is not as good as that of the thigh, but it is 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 use a weight of 400-500 kg (1 kg =0 .45 kg), and each group does 6-10 times.
For boxers, the neck is the most important part. The bison-like neck has a good shock absorption effect. If your neck is thin and long, when you are hit in the head, 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, which is to be rough. 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 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 four very important parts in the strength training of boxers, which constitute a solid trunk of the human body. You might be surprised that I put my legs in the trunk. Legs are 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. Next, pay attention to other parts of the body.
Tai Sen talks about strength training. The second shoulder is the most important part of a boxer, and any action requires shoulders. But that doesn't mean you have to practice your shoulders like bowling. 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, the result can be imagined.
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 the requirements for endurance are higher. This requirement is actually very similar to the requirement of muscle training. So many boxers have beautiful latissimus dorsi. Barbell rowing is the best exercise.
The requirements for the chest are relatively simple, and the requirements for strength and endurance are not high. Muscle development may be a good thing, but 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 it becomes. Arms should be like hooks, not cranes. That's what legs do. The requirements for biceps and triceps are endurance. You can pick a pair of dumbbells and start counting. But the requirements for the forearm are different. It is a direct contact part and is easy to get hurt. You should pay more attention to its strength, endurance and muscles. Dumbbell wrist flexion and extension, grip strength can develop forearm. Many people's upper arms are thick, much thicker than their forearms. These guys are definitely not boxers. A boxer's forearm is more important than his upper arm. The upper arm can be as thin, but the forearm must be developed.
Now you can see that each part has different requirements. Only by practicing according to the requirements can you become a good boxer, not a useless person. If you see guys with chest muscles, arms and shoulders swollen like bread in the ring, jump on them and beat them. But if your opponent's thighs and waist are thick, his abdominal muscles are like Roman armor and his neck is as thick as a rhinoceros, then you should be careful. Knowing your opponent's training is more telling. If he can do squats like a jack and do sit-ups like clockwork, he must be a tough guy. If he just does bench presses, or often looks at his biceps in the mirror, then if it is not a show, then he must be an amateur.
The main sports feature of boxing is that athletes compete physically, technically and psychologically through the confrontation of two fists. The specific form of boxing competition is that two people wear special soft gloves in a square rope-surrounded arena and conduct offensive and defensive confrontation according to certain rules and technical requirements. The weapons of attack and defense can only be two fists with special gloves, and the target of attack and defense is limited to the body parts above the waist and buttocks of the opponent. Boxing is called by people? Art struggle? .
The rules of boxing are unique. In the new rules implemented by the International Amateur Boxing Federation (AIBA) since 1997, it is stipulated that five turn-based boxing competitions will be carried out, with each round playing for 2 minutes and the rest between rounds 1 minute; Professional boxing matches generally implement the turn-based system of 10- 12, with a break in the middle of the round 1 minute. Amateur boxing matches mainly depend on technical scores to decide the outcome. The boxing gloves used are big and thick, and athletes should wear vests, shorts, soft-soled boxing shoes and helmets during the competition. Professional boxing matches mainly rely on storming or knocking down opponents to judge the outcome. If the knocked-down side can't get up and resume the game within 10 seconds, it is judged that the opponent wins. During the competition, the gloves of professional boxers are small and thin, and they are naked without helmets. Amateur boxing 12, professional boxing 17.
Boxing is unique in that people have different views on boxing. Boxing is a person-to-person competition, so many people have great objections to hitting and being beaten in the competition and the harmful consequences, especially the scene of being knocked down and unable to stand up in professional boxing. Makes many people call for the cancellation of boxing matches.
Boxing is one of the most complicated competitive sports, because it requires strong explosive power of muscles and perfect techniques and tactics. Facing the ever-changing situation in the competition, athletes are required to accurately understand each other's basic situation in a very short time, at the same time, make corresponding judgments and take corresponding actions quickly, and attack and defend with strong physique, skillful technology and changeable tactics. It not only puts high demands on the physical and psychological qualities of boxing fans and boxers, but also has great exercise value for strengthening the physical and mental health of boxing fans and boxers, which is the most obvious and prominent feature of boxing.
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