How to practice boxing

Question 1: How to practice boxing? The absolute essence of the basic training methods of boxing

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

Fierce fighting requires a strong body, and a strong body produces 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:

Usually 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 abdomen tight, but don't lift your hips 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 has a full fist supporting the ground, 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 remind yourself 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 heel completely touches the heel, and then still does this...gt;gt;

Question 2: How do I train my boxing strength? Why does my foot twist when I kick it? I'm scared to kick it

The movement is wrong or there is no warm-up. I guess the main reason is that you used the instep of the striking part. Next time, try to use the calf or the joint if you go higher.

Use this for the protruding bones on the back of the fist. That is, boxing edge

As for strength training, your current movements are not correct. Start with basic skills.

Question 3: Beginners are practicing boxing at the age of seventeen and are still growing in body! I don’t know how tall you are, but if you think your height is OK (175 or above), you can practice with weights. If you still want to grow taller, you should avoid weight-bearing exercises because they will affect your height growth.

Let’s talk about practice:

It would be best if you have a coach!

Self-study: This is all learned by yourself! If the actions are not in place, words cannot help you.

For daily practice, learn the basics first, such as jabs, backhand punches, swing punches, uppercuts, (follow up the steps and practice at the same time). Although it is basic, there is a scientific meaning in every movement. , I wonder if you understood the key points after watching the video? The practice of pace directly affects your mobility, dodge, and power!

If you want to do weight-bearing exercises, you can hold dumbbells for training. This can significantly increase the speed and power of your punches. Dumbbell weight can be 1kg, just feel free to weigh it!

Exercise more regularly, so that you can exercise your endurance, physical agility, and clear mind!

As for what books to read, Chicken doesn’t know! Watch more videos!

Question 4: How to practice boxing? What are the terms used in boxing? There are video lectures on boxing online.

Boxing terminology:

boxing match boxing match

boxing ring boxing ring

referee referee

boxing glove boxing gloves

rope rope

boxer boxer

boxing glove boxing gloves

boxing shoe boxing shoes

winner winner

canvas canvas on the boxing ring

loser by a knockout defeated person

boxing weights boxing weight class light/junior flyweight 108 lb., junior bantamweight/sub-flyweight

flyweight 112 lbs., super lightweight/flyweight

junior bantamweight 115 lbs., sub-bantamweight

bantamweight 118 pounds, bantamweight

junior featherweight 122 pounds, junior featherweight

featherweight 126 pounds, featherweight

junior lightweight 130 pounds lightweight

lightweight 135 pounds lightweight

light/junior welterweight 140 pounds, junior middleweight

welterweight 147 pounds, junior Middleweight

light/junior middleweight 154 pounds, super welterweight

middleweight 160 pounds, middleweight

super middleweight 168 pounds, super middleweight Weight

light heavyweight 175 pounds, light heavyweight

cruiserweight 200 pounds, cruiserweight

heavyweight 201 pounds or more, heavyweight

Boxing, Thai boxing, Kickboxing boxing, Muay Thai, kick boxing

at the bell end of a round

bination blow combination punch

body feint body feint

technical knockout

heart punch chest punch

punch heavy punch

timekeeper timekeeper

high-low alternating punches up and down

hold and hit

hook hook

hook up uppercut

hugging Opponent

jab jab

apron part outside the boxing ring ropes

arched back and bend the body backward

arm feint arm feint

canvas- inspector's vulnerable boxer

card scorecard

cauliflower ear cauliflower ear (

Deformed after ear injury)

chest protector

chin punch chin punch

chop punch

circle

clinch work tussle

body lean

body swing

blow

bluff feint

bout a game

break break up after holding

bruiser professional boxer

buzzer whistle

blocking drill defensive practice

corkscrew punch spiral punch

corner corner

count number of calls

counter blow counter blow

counter out referee on the stage

count out declared failure

counter puncher A boxer who is good at counterattack

cross cross punch

bent arm blow hook punch

black eye swollen eye

bleed bleeding

auditory scoring report score

cuff and kick Punching and kicking

decisive blow decisive blow

defensive boxing defensive boxing

direct hit direct hit...gt; gt;

Question 5: How to practice boxing? Hitting a sandbag can significantly enhance striking power and cultivate hitting durability, which is an indispensable training content for training boxers. The weight of the sandbag depends on your own situation. Teenagers and beginners should choose lighter weight sandbags for practice. Beginners are more likely to be injured if they choose a heavy and hard sandbag. Make full preparations before playing with sandbags. Use a 2.5-meter-long cloth tape or cotton gauze tape to wrap your hands. When wrapping your hands, wrap your wrists tightly and leave your fingers free. If you wrap it too tightly, you will easily get injured. There are finger wraps and non-finger wraps. Usually beginners do not wrap their fingers. Wear sandbag gloves specially used for hitting sandbags. When you are a beginner, you need to punch. To hit the sandbag correctly with one punch, pay attention to the correct posture, punching method, and footwork when starting to hit, to lay the foundation for forming good habits in the future. At the same time, pay attention to whether the action route of the punch is correct, and pay attention to correctly judging the hitting location. , develop a good sense of distance. When hitting, be careful not to push, but to hit explosively. Only when you use the strength of your waist and upper body, your hits will be more powerful. The distance between left and right straight punches Judgment is very important. When striking, you must practice with forward, backward, left and right footwork. You must have the concept of an imaginary enemy in your mind. Pay attention to putting your weight on your toes. It is important to make full use of your weight. When hitting a sandbag, you can mark the sandbag. Make marks, draw circles, and practice targeted hitting to cultivate the accuracy of hitting. Hitting the sandbag also has its disadvantages. Practicing hitting the sandbag for too long will make the muscles stiff, and excessive muscles will affect the performance of speed. , Sandbag training can easily cause fatigue. As an amateur player, the training time should not be too long. Each group is three minutes, with a one-minute rest in between. Just do three to four groups. Recommendations: 1. Practice the strength and flexibility of the waist and abdomen. Use sit-ups, turn your waist left and right, etc. 2. Basic movement training. You can watch some boxing movies. For example, if a rope is hung horizontally from front to back and lower than the head, lower your head and duck to the left of the rope to punch, then duck to the right to punch. 3. Imaginary enemy attacks oneself. 4. Don’t try to trick your friends.

Question 6: What should you practice first when practicing boxing? You must have good physical fitness, such as sprinting to practice your explosive power, and skipping rope to practice your coordination, etc. If you still have If you have any questions, you can ask me. Also, don’t do too much equipment training. Boxing requires explosive muscles, not dead muscles trained in the gym.

Question 7: How to practice the speed and strength of boxing punches The speed of boxing is constantly improved by punching continuously! ?Intensity is your muscle training! ?Intensify training? Speed ??punch after push-ups! ?

Question 8: How to practice boxing? This requires reading a lot of articles and videos. For example, you can watch some training videos of boxing stars. Here is a video of Tyson: video.baidu/...l=1024 and his daily schedule: Daily course (seven days a week) Get up at five o'clock, jog three miles and come back to bed at six o'clock (this is for him with huge legs) Said to be an important way to exercise) Wake up at ten o'clock, drink oatmeal, twelve o'clock, ten rounds of sparring (wheel fighting) Two o'clock, eat another meal (mainly composed of steak, pasta and juice) Three o'clock, more simulations Practical combat and one hour of stationary bicycle training (to exercise the endurance of his huge legs). Five o'clock, 2000 push-ups, 500-800 squats, 500 push-ups, 500 shrugs with 30KG dumbbells, and up to ten minutes Neck exercises at seven o'clock, steaks, pasta and juice (probably orange juice, I think). At eight o'clock, half an hour of stationary bike exercises, then some TV for fun, then bed (after his early morning jog) Before, he would do ten sets of step jumps, then ten sets of sprinting, and then start some stretching training, and then start jogging at twelve o'clock. He would take the points in the boxing gym at around three o'clock. He does all the light exercises like jump rope, shadow shots, and speed balls. At five o'clock, Tyson does ten sets of 200 reps. 1 sit-up, 25-0 squats, 50 push-ups, 25-0 squats, 50 shrugs, followed by ten minutes of neck exercises on the floor. Oh my God! Bio! Tyson once stated that shrugging exercises can forge steely shoulders, help him use his short arms to deliver heavy punches, and also improve the endurance of his neck. It is worth noting that although Tyson was 13 years old. At that time, he was still unable to complete more than 50 sit-ups and push-ups in one day, but after years of training, his physical fitness continued to reach a higher level, so that by the time he was 20 years old, he could do it every day. Complete 2,000 sit-ups in two hours. When Tyson went to England to watch Frank Bruno's game in March 1987, he discussed his training schedule with a commentator named Ian Duke. Duke told Tyson that Bruno usually trains his body like a bodybuilding maniac. Then Duke asked Tyson about the efficiency of this method. Tyson said that floor training and natural training are more effective, Tyson explained. He said that his extraordinary punching power comes from the weight-bearing training of "strengthening himself through waist training". He said that in addition to shoulder shrug exercises, there are many weight-bearing exercises and "fighting like cheese" boxing exercises. But his mentor D'Amato gave a further explanation: According to Tyson's technical style, he extremely needs the power of heavy punches (not that he is not born with it), so D'Amato is in Thailand. When Tyson was 13 years old, he began to arrange weight-bearing training, and the training weight was gradually increased. When Tyson reached the age of eighteen or nineteen, the weight he used was far beyond the comparison of others. Moreover, D'Amato was training Tyson! When Tyson goes for a three-mile jog, he is always asked to carry a 50-pound weight --- because he doesn't want Tyson to grow taller at all (because it doesn't fit with his coaching style)!

Question 9: If you want to practice fast and heavy punches, how do you need to practice? Traditional training to enhance explosive strength often uses light loads (30-50% of maximum strength) to perform fast movements.

In fact, if you perform a set of exercises on the opposite muscle before training the target muscle, explosive power will be improved more effectively. Muscle training does not require going to the gym or buying expensive equipment. You can use your own body weight to perform exercises such as push-ups, pull-ups, and sit-ups, which you can do at home.

Training prescriptions for improving muscle strength require high resistance and low repetitions. Therefore, when the same action can be repeated more than 10 times, additional resistance should be added, because repetitions more than 10 times will not increase strength. Big, can only improve endurance. There are many ways to add extra resistance. Taking push-ups as an example, you can find someone to hold your back with your hands, or put your feet on a chair, etc.

A set of simple and easy muscle training movements:

1. Knee push-ups: This can exercise the chest muscles and triceps. The position is to hold your hands slightly wider than shoulder-width apart, bend your knees, and keep your back straight while doing push-ups.

2. Push-ups: The distance between the hands is slightly wider than the shoulders. Keep the back straight when pushing up. Support the body when the chest is about to touch the ground, and the movements must be in place.

3. Chair arm flexion and extension: This is another way of doing arm flexion and extension on parallel bars. Turn your back to the chair, grasp the sides of the chair with your hands behind you, stretch your feet forward, use your arms to support your body as it sinks, and when you are about to sit on the ground, prop up your body and return to the state where your arms are straight.

4. Sit-ups with arms crossed: This can exercise your abdominal muscles. Lie on your back with your knees bent, cross your arms in front of your chest, stand up or move to a semi-sitting position, and then return to a sitting position. If the intensity is not enough, there are some variations, such as doing it on an inclined lying board; placing heavy objects on your chest, etc.

5. Lying prone and raising legs: can increase back strength and endurance. Lie face down on the floor, ask your partner to hold your upper body, bend your legs and lift them up, and do 5 to 10 times. Avoid overstretching with this movement. If the strength is not enough, you can tie weights to your feet.

6. Quickly go up and down the stairs: This action is not limited to the number, but should be done as quickly as possible, about 30 seconds at a time. The method is to quickly go up and down a step, that is, step up the step with your left foot, heel with your right foot, drop your left foot down the step, and drop your right foot with your heel. Repeat this action quickly. Then step up and down with your right foot, followed by your left foot. The steps can also be replaced with a small stool that is not too high.

7. Knee half-bend: It can exercise the strength and endurance of the legs. The method is to spread your legs, place your hands on your hips, squat until your thighs are parallel to the ground, and then return. Try to do this as many times as possible. You can place an object about 3 cm thick under your heels to help balance. If the strength is not enough, you can carry heavy objects to increase the load.

8. Heel rise: Stand upright, place your hands on both sides of your body or on your hips, put your feet together, with your toes on the ground, lift your heels, and do this 20 to 40 times. If the strength is not enough, you can stand on your toes on a platform about 3 centimeters high (such as the platform under the net posts on both sides of the badminton net) and do heel-raising movements, or practice with heavy objects on your back.

Question 10: I want to practice boxing at home. Please ask for practice methods. Exercise skipping to enhance the coordination and flexibility of hands and feet. Do push-ups with fists on the ground to enhance the explosive power of punches and wrist strength. Do two groups of 50 per group every day, starting from less to more, step by step. Practice empty boxing, imaginary enemies in your mind, and use different punches to hit the opponent. The posture must be correct. Once you become proficient, you can increase the speed of your punches. Hit the sandbag to increase punching power and waist strength. Do push-ups with fists and bounce to strengthen the strength of the waist and abdomen. At the beginning, there are two groups of 20 per group every day. Do sit-ups, 100 in one group, two groups every day to strengthen the waist and abdomen. Pull a long rubber band between two trees near your home. The height is above your waist and abdomen but below your chest. Keep dodging and punching left and right, changing the punching space, never leaving the rubber band, and practicing your dodge and reaction abilities. It’s better to have a barbell at home. Practicing bench press can enhance the power of punching and strengthen the latissimus dorsi. Put a piece of barbell or cement block through your mouth with a rope, and hold it in your mouth for lifting and lowering your head. This can enhance the ability of the jaw to resist blows and exercise the neck muscles. The weight is 10-15 kilograms.

(Depending on your own strength). Play more actual combat to enhance your psychological quality and reaction speed.