1 jump rope
As a part of boxing training, skipping rope has many advantages-it can not only enhance the explosive force of the calf, but also improve the coordination, pace and aerobic exercise ability. Jumping rope can also exercise the arms, wrists and shoulders. Skipping rope can be done at home, only a few square meters of space and a skipping rope are needed. In fact, it is ok not to jump rope! Just jump in place, move your wrist in a circular motion and imitate the action of skipping rope, and the same effect can be achieved.
2 push-ups
Want to exercise your core muscles and arm strength? Then do push-ups, whether you like it or not. When you are in a small space and have no exercise equipment at hand, push-ups are a good way to strengthen your strength. Push-ups can strengthen the chest and shoulders, and also exercise the core muscles and triceps brachii. Besides push-ups, pull-ups and pull-ups can also have similar effects.
3 core muscle group training
Strong core muscles are indispensable for any boxer, and core muscles can provide the most effective stability and endurance for the body. We can do core muscle training at home, which is also part of the boxing training plan. For example, we can do a lot of abdominal exercises in a few square meters of space, from traditional sit-ups to bicycle sit-ups to Russian rotation, all of which can exercise core muscles. In addition to single movements, we can also practice these movements together, remember to have a rest in the middle.
4 High-intensity interval training
HIIT (high-intensity interval training) is a training method that enables people to carry out full-strength, fast and explosive sports in a short time, and it is now highly respected. If you don't go to the gym, high-intensity interval training at home is a good training method to enhance strength and endurance. You can simply combine the training methods mentioned above to create a suitable cycle according to your own situation, practice for a few minutes in one cycle, and then take a break before entering the next cycle. Remember not to be too hard on yourself, and don't go beyond your body's tolerance!
Five air strikes
Raise your fist and throw a jab, hook, straight punch, etc. An imaginary opponent. Does this look stupid? No, I don't think so. In fact, if you can't go to the gym and don't have sandbags at home, aerial boxing is a good training method, which can exercise your core muscles and boxing skills and tactics.
Remember that practice makes perfect. Whether you are punching sandbags, imaginary opponents or air, repeating a technique is the only way to really master it!