Basic Boxing Training
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ScribdTranslationsBasic Boxing Training
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2 BENEFITS OF BOXING
7 THE BANDAGE
10 WARM-UP 15 TYPES OF BLOWS
21 SHADOW
23 BEAT IN THE BAG
26 SET UP YOUR ROUTINE
30 SPECIAL BONUS
CONGRATULATIONS!
You are about to learn how to train boxing from home.
Boxing is undoubtedly a great sport that brings an
immense amount of benefits to your life, such as
improving your physical resistance, defining and toning
your muscles, releasing tension, stress and improving
your self-esteem among many other benefits.
But of course, there is no magic formula that will make
us good athletes overnight, any of these benefits are
achieved with discipline, but without a doubt when you
take the right habits, your body will begin to thank you
and not only that. but the people around you will notice
a change in you.
If you are willing to work hard to achieve those goals
you have, this ebook is perfect for you.
I hope you enjoy the ebook!
Boxing at home 2021.
BENEFITS OF BOXING
Nowadays, the belief that boxing is an aggressive
and violent sport has changed. Thanks to the
physical and mental benefits it has for our body.
In this chapter I am going to briefly detail 10 of the
most noticeable benefits of training boxing and the
best of all is that we can do them from home.
1. Release tension and stress
Practicing boxing will help you eliminate tensions
accumulated on a daily basis. Stress and
accumulated tension can cause discomfort in the
body such as headaches, muscle contractures,
depression and discouragement. Thanks to its high
aerobic component, this type of training helps
release endorphins, or in other words, the hormone
of happiness, which causes a feeling of well-being
and happiness in the body.
2. Improve your self-esteem
Practicing sports helps improve your self-esteem
and security. It also helps to overcome shyness and
3
BENEFITS OF BOXING
have greater happiness .
3. Helps define and tone muscles
Given the type of training, your arms and legs will
be more toned and stronger. In addition, it also
improves muscle flexibility due to the continuous
and fast movements that must be performed when
practicing it.
4. Work your whole body
Boxing works the body from the feet to the head.
When you hit, you work the pectoral and triceps. If
you protect your face with your fists, you exercise
the deltoid muscle. When you move, you stimulate
the quadriceps; and by dodging and attacking, you
work your lumbar muscles. Amazing, right?
5. Improve your physical resistance
The high-impact exercises practiced in boxing
improve your aerobic capacity and circulation. It
also affects anaerobic endurance, since most
movements are performed at high speed.
4
BENEFITS OF BOXING
6. Improve your cardiovascular health
This type of training helps to improve
cardiovascular health, reduce the risk of
cardiovascular diseases, causes an increase in
blood circulation, improves the respiratory system
and reduces blood pressure.
7. Improves body stability
In this sport, the core muscles are constantly
worked to maintain balance. Rapid rotation
movements allow you to develop better control of
body stability, necessary to maintain balance when
hitting hard.
5
BENEFITS OF BOXING
8. Increases bone mass
High-impact exercises place a significant load on the
bones, which can lead to increased bone mass.
9. You burn more calories
Being an aerobic workout, boxing burns more fat and
therefore more calories, thanks to its high energy
expenditure. It has been calculated that around 750
calories are burned per hour, always depending on
the intensity of the training performed.
10. Increase your reflexes
In boxing, it is necessary to learn to anticipate the
opponent's movements in order to avoid or block
them. This need for protection significantly improves
coordination, mental speed, reflexes and decision
making.
6
THE
BANDAGE
The purpose of the wrap is to protect a boxer's
most important weapon, his hands.
The hands are made up of small joints and
bones that can easily fracture from the impact of
repetitive blows. The bandages are to solidify
the hands and give support to the wrists,
fingers, knuckles and the entire hand itself.
The bandage is the guarantee to avoid injury to
the hands during training or in combat. A bad
bandage can: cause serious damage to one or
both hands.
The purpose of the bandage is to reinforce the
ligaments of the fingers and wrist against low-
frequency shocks when the blow is connected.
Gloves protect from high frequency vibrations;
but the bandage protects from low frequency
vibrations.
8
THE
BANDAGE
If you still have doubts about how to properly bandage
and avoid injuries, especially if our training will be
done on a punching bag.
I invite you to join our channel
TELEGRAM, where we provide the best tips,
including how to develop a bandage
correct.
9
THE
BANDAGE
TAP HERE
1
HEATING
Warming up is a procedure that we cannot skip
in our training.
Like the bandage, joint and muscle warming.
Prevents the appearance of injuries and
discomfort during and after our training or fight.
Here I show you 4 exercises for you to use in
your warm-ups.
1. JOINT WARM-UP
3 to 5 minutes is enough to have a correct
warm-up of all our joints. We should always start
from the bottom of our neck to the top.
The movements should be soft and in
repetitions of 8 counts.
1
20 seconds
15 seconds each
cauula leg
arm
5 times
in every direction
.10 seconds
.10 5seconds
30
5 seconds each
20 second 20 seconds calm
caula leg
LN
leg
20 seconds
ham leg
HEATING
2. ROPE JUMP
Developing speed in the feet, strength in the
muscles of the legs and glutes, is an excellent
way to warm up our entire body.
This exercise has many variations such as:
jumping with 2 feet, with one foot, alternating,
etc. Just skip 2 or 3 minutes.
1
HEATING
3. ABS
Apart from helping us with our warm-up, it also
provides us with resistance to receive blows.
4. sets of 20 repetitions will be enough to start.
1
TYPES
HITS
TYPES OF HITS
What should not be missing from this list are the
different types of blows that exist in boxing, and
today I want to show you 4 of the most common.
1. JAB
This blow has the longest range and is used to
mark distance or blind my opponent to perform
another blow.
It consists of launching a straight blow with our
left arm (right for left-handers) and retracting it
quickly.
At the same time that we extend the elbow we
must perform a slight hip rotation, which will
help us to have more force when hitting the blow
as it is done from the front.
1
TYPES OF HITS
(JAB)
2. CROSS OR DIRECT
The technique is similar to Jab's, but with the
other arm. It is a straight blow that hits our
opponent with greater force.
As we extend our arm to hit, we transfer the
weight from the back leg to the front leg, which
allows us to rotate the right foot on the toe and
thus perform a small hip rotation.
1
TYPES OF HITS
(Cross)
3. UPPERCUT OR UPPER
In this case the blow starts from the right hand
and from below: a blow is executed in a vertical
direction that goes directly to the opponent's
jaw.
To perform this blow we must help ourselves
with a slight extension of our knees, so we hit
with all the strength of our torso.
1
TYPES OF HITS
(Uppercut)
4. CROCHET
It is performed with the right hand, and is a
lateral blow directed at the opponent's head.
It is a strong blow, but slower than the jab or
cross due to the trajectory of the arm.
It can be done with both hands, but the most
typical is the right crochet, which is
accompanied as always by a rotation of the hip.
1
TYPES OF HITS
(Crochet)
Remember that the non-hitting hand must always
remain on guard (protecting our face at approximately
chin level), and that the blows must be quick and the
hitting hand must quickly return to the initial guard
position.
2
SHADE
Shadow boxing is punching in the air, usually without
an opponent, as a form of exercise. The name comes
from the practice of standing near a wall and
pretending to hit the shadow you cast. It is an
excellent exercise that allows you to improve boxing
skills.
Get into the correct position and hit slowly for a
minute.
You can use any punch you want to warm up. Flex
your arm muscles and make movements as slow and
deliberate as possible. When you feel like you can
pick up speed, you can start moving faster.
22
PUNCH IN THE
BAG
Learning to hit the punching bag is key to
perfecting your technique in this sport. We tell
you what your punches should be like when you
are in front of the bag to gain coordination and
agility and, of course, avoid any type of injury.
The first thing you should do before starting to
hit the punching bag is to properly wrap your
hands and put on gloves. Once ready, it is time
to perfect our technique.
To hit you must align the impact point of your
hand with your forearm. Otherwise we can injure
our wrist. The part with which we must hit the
bag are the knuckles.
24
PUNCH IN THE
BAG
When you practice in front of the bag you should not
remain motionless, but it is best to practice boxing
movements around the bag.
25
WEAP
SET UP YOUR
ROUTINE
Now that we know the most basic aspects of
boxing, it is time to start our training.
Our routine must be planned weekly and
according to the objectives you set.
In boxing there are several objectives such as
losing weight, improving our technique,
increasing our physical resistance, etc.
Today I want to give you a brief routine to
reduce measurements so that you can start
practicing it. Before doing so, remember to also
control your diet so that you see faster results.
27
SET UP YOUR
ROUTINE
We will do a 10-minute warm-up, then we will
shadow for 15 minutes and, if you have a bag,
10 minutes hitting at full power.
Reminding you to take short breaks between
exercises.
If you want to this you can add Hiits.
WHAT ARE HITS?
HIT training (high intensity interval training) is
defined as performing short sessions (between
4 and 20 minutes) with series of between 20
seconds and 4 minutes of HIT exercises (high
intensity, not maximum), interspersed with
recovery periods or low intensity.
28
SET UP YOUR ROUTINE
HIT training involves more demanding work on
cardiorespiratory capabilities, improving our resistance
significantly. In addition, numerous studies have
demonstrated its effectiveness in losing weight
efficiently and effectively.
On YouTube you can find great Hit exercises that will
help you with your goals or in a personalized way by
contacting me on WhatsApp.
CLICK HERE TO CONTACT ME
29
SPECIAL BONUS
If after reading this guide you are excited to start
in the world of boxing because of the amount of
benefits that this will bring to your life.
I would like to share with you something
incredible that you cannot miss.
Access our BOXING AT HOME training today,
taught by a Mexican professional boxer.
Complete program that will teach you from the
most basic theoretical concepts to the most
advanced practical concepts.
With a large number of videos where you will find
training sessions, as well as all the blows,
movements and stretches that will be a source of
inspiration for your daily routines.
31
SPECIAL BONUS
If you are interested in more information, you
can write to me directly on WhatsApp by
touching the logo below and I will be happy to
respond as soon as possible.
CLICK HERE TO CONTACT ME
32
CONGRATULATIONS!
You have finished the ebook, if you managed to
get to this point you show me that you are
someone interested in taking action on the issue
of boxing.
Now you can make 2 decisions:
1) You can close this ebook and forget about
all the opportunities you have to get that body
you want so much and get all the benefits that
boxing can bring to your life.
2) Get your process going and start seeing
profits within a few weeks.
I am sure that you will make the right decision
and you will achieve those goals you have.
I hope you enjoyed this ebook!
All the best,
Andrew Macek.
