How to practice boxing?

The basic training methods of boxing are the absolute essence

1. Training methods to increase explosive power by more than 70% (practice every other day):

Intense fighting requires a strong body , a strong body is the source of powerful explosive power. In order to inflict greater pain on our opponents, we must exponentially increase the intensity of our attacks.

In terms of practice methods, high-quality, high-intensity practice with fewer repetitions and multiple sets is an excellent way to improve explosive power.

The following examples are given to illustrate:

1. Fist push-ups:

Usual push-ups are performed by pressing both palms on the ground. Here, practitioners are required to change their palms to fists, clench your fists, and form a push-up position on the ground. The distance between the two fists is about 70 cm, and the eyes of the two fists are facing forward. Please keep your body straight and do not protrude your belly. Keep your abs tight, but don't lift your butt too high. If you feel pain in your fist, place a book under your fist. After you get used to it, you must take the book away.

Maybe you think it is too convenient to perform push-ups like this, so increase the difficulty. When you can perform push-ups continuously for more than 15 times with high-quality movements (high-quality movements refer to keeping the body straight throughout the entire movement, and when bending the arms downward, the movements should be slow, and when the body just touches the ground , immediately push up hard, and when the arm is about to be fully extended, suddenly accelerate to complete the entire movement. Do this every time, please supervise yourself). Being able to do it 15 times correctly shows that you have a certain strength and can perform support. Let’s practice the dividing method. The method is as follows: In the original push-up position, let the weight of the body be borne unevenly by the two hands supporting the ground, that is, let one hand bear more weight and the other hand bear less. Specifically, you can do this: For example, if you let your right hand bear more weight, you can change the fist of your left hand to support the ground with your fingers, and your right hand still supports the ground with your fist. At the beginning of the movement, you can first support the ground with all five fingers of your left hand. When you feel very relaxed, use the index finger, middle finger and thumb to support the ground, and perform push-ups with high-quality movements.

Since your left hand has only three fingers supporting the ground, and your right hand is supported by a full fist, most of the weight of your body is naturally borne by your right hand. In this way, you can complete 15 times correctly (each time should be a high-quality action, remember not to blindly pursue quantity. Practice has proved that the explosive power produced by practicing a high-quality 15-time action pattern is far better than the result of a so-so 100-time action pattern. ), in the future, you can use your left hand only to hold the ground with your index finger and middle finger, and you can complete 15 times with high quality by doing so. Then you can let your left hand not touch the ground at all, and only let your right hand perform push-ups alone. When the right hand alone can complete push-ups with high quality If you perform the movement more than 10 times (especially when the supporting hand is about to straighten and suddenly accelerate to complete the entire movement), the explosive power of your right hand will already be very good. In the same way, the explosive power of the left hand can also be developed in this way.

When practicing, you should always warn and urge yourself to make your movements reach high-quality standards. People with stronger physiques can put their feet on a square stool or the edge of the bed to increase the pressure on their arms when performing this exercise. The number of push-ups and the number of groups are arranged as follows:

In the first and second weeks, practice with both fists on the ground, complete 15 high-quality movements as one group, and complete three groups a day. Those who cannot do a set of movements for 15 times must grit their teeth and work hard, but pay attention to the quality; those who can easily do a set of movements for more than 15 times may increase the difficulty by placing their feet on an object about 50 cm high, or Go directly to the third and fourth exercises. The third and fourth weeks are conducted with one hand supporting the ground with a fist and the other hand using fingers. One set of movements is 15 times, and you need to do four sets a day. For example, in the first group, use your right fist to support the ground, then in the second group, use your left fist to support the ground, and so on alternately. Whether you want to put your feet higher depends on your physical strength. The exercises in the fifth and sixth weeks are as follows. Place one hand randomly by your side and use only one hand to perform push-ups. Complete four groups a day, and strive to do 10 times in each group.

Note: You do not need to do the above exercises every day, but you are required to do them every other day, that is, practice one day and rest one day, and so on. Practice has proved that practicing high-quality movements every other day is more than twice as effective as practicing every day. When the sixth week of practice is completed, mixed practice will be carried out, that is, all practiced movements will be interspersed with practice at will, striving to achieve higher quality. After three months of perseverance, your arms will become very strong. Please don’t relax and continue to persevere.

2. Single-leg heel raising exercise:

The practitioner starts from a standing position, bends one foot, and slowly squats down with only one foot until the buttocks are completely touching. Press the heel, and then stand up with still force on this foot. When the knee joint is about to complete the entire process, suddenly accelerate and stand the leg completely straight. Practitioners may sway from side to side due to one foot being supported. They can put either side of themselves close to the wall and gently hold the wall with the fingers of this side of the hand to keep the body stable, but they cannot grab it with their hands. What fasteners, otherwise the practice effect will be greatly reduced. Perform the left and right feet alternately, insist on four groups a day, and complete 15 times in each group. Also practice every other day. Some people may try their best and be unable to complete 15 reps, so just try your best. If you can only complete 10 reps in one set today, then try to do 11 reps tomorrow. After each set of 11 reps is consolidated, you can move on to 12 reps per set, and so on. If you persist for three months, it will definitely not be a problem to complete high-quality movements of 15 times in each group.

Note: When you can easily complete each set of 15 high-quality heel raising movements, you must add pressure to the legs. You can use one hand to carry an object of a certain mass (or a dumbbell or a small bucket, the amount of water in the bucket is up to you). Due to the increased weight, the number of movements completed in each group may only be a few times. Keep practicing this way, Try to sprint towards 15 times. When you can complete 15 times of single-leg heel-raising exercises with weight, and each action is of high quality, especially when the action is about to be completed (when the leg is about to be straightened) and you suddenly accelerate, you can gain benefits by doing so. Get twice the result with half the effort.

3. Twist forward movement:

Please prepare a discarded bicycle tire (with good elasticity) or a rubber band for binding objects. , fix one end of the tire (or rubber band), and slightly process the other end to make it easier for your hands to hold it tightly. At the beginning of the movement, you grab one end of the tire with one hand, like a lunge, with a wider step. If your left foot is in front, grab the tire with your right hand (if your right foot is in front, grab it with your left hand) tire), well, adjust the tightness of the tire, start from the bent position of the hand holding the tire, use the strength of the arm and the rotation of the waist to suddenly fully straighten the arm, and push the upper body forward. After completing this action, Please slowly return to the original position. If you feel it is too easy when doing this action, you can increase the distance between you and the tire fixed point appropriately. If you can still complete this action quite easily, you can add another tire, or even two or more tires. Whether to add tires depends on whether you can complete each set of 15 reps with high quality. Practice every other day, four groups a day, each group 15 times.

Note: When you take a left posture (that is, your left foot and left shoulder are in front) and hold the tire in your right hand to straighten your arm, please pounce forward as much as possible and twist your waist as much as possible. This causes the left shoulder to be much ahead of the right shoulder. In order to prevent yourself from slacking off, be sure to move slowly when restoring. After three months, your vitals will definitely be very strong.

4. And speed: other factors of speed training.

Speed ??training includes three aspects: displacement speed, reaction speed, and action speed. However, the requirements for speed quality in martial arts are highlighted in reaction speed and movement speed. Therefore, the speed of reaction to various information and the speed of attack are the key factors to victory in the confrontation.

2. The speed of reaction

In actual martial arts combat or training, the speed of reaction depends on the length of time it takes for the signal to pass through the reflex arc. The so-called reflex arc refers to the nerve pathway through which reflex activities pass. Including: receptors - afferent nerves - nerve center - efferent nerves - effectors.

2. Main factors affecting reaction speed

(1) The functional state of the nerve center is one of the factors that affects reaction speed. When you are not well rested or tired, your reaction will be sluggish; if your functional status is good, your excitement is moderate, you are relaxed and your attention is concentrated, your reaction will be faster.

(2) The reaction speed is related to the sensitivity of the receptor. That is, the more sensitive the receptor is, the faster it will receive information.

6. Conditions for improving speed

(1) Regularly practice or increase the maneuverability and flexible changes of your own techniques and footwork.

(2) Simplification of actions.

(3) Overcoming fatigue.

(4) Give full play to and utilize physical and mental alertness. That is, make full use of your imagination and anticipate how your opponent may attack,

and put yourself in a psychological state of actual fighting.

Punch speed training

The speed of action, in addition to the speed of information transmission in each link of the reflex arc, is also closely related to the ability of the nervous system to command muscles. . The main methods used by Bruce Lee to train movement speed are introduced below. First, it is necessary to use the rhythm of signal stimulation to improve the speed of movement and the rhythm of actual combat. For example, Bruce Lee used fast-frequency music to train his ability to make fast, coordinated and fast movements in accordance with the rhythm of the music. This can make the rhythm of one's martial arts become erratic and force the opponent to be unpredictable and unable to exploit it. This is also the ultimate goal of martial arts. Second, reduce the space to complete the action or shorten the time to complete the exercise to increase the speed of the action. And for the same technical movements, the shorter the reaction time, the better. Third, increase the difficulty of the exercises and transfer the effects obtained when completing movements under more difficult conditions to movement speed. For example, when you punch or kick, you can put weight on your arms or legs, and when the load is removed, the movement speeds up.

So, how to practice speed? The first thing is to hit the speed ball, and then the palms together practice and coordination training. ! ! ! ! ! !