Boxing Training

Boxing is a relatively common competitive sport, which is now mainly divided into professional boxing and amateur boxing in the world. Many amateurs prefer the sport of boxing. Through certain boxing training, they can achieve a good fitness effect. To increase the striking power of a punch, certain skills are required. This training must be carried out under the guidance of a boxing coach. Let us learn about it.

snatch

You can use dumbbells or barbells for snatch training, but dumbbell training is more recommended. As a golden exercise for explosive power training, the snatch can effectively mobilize the entire body's power chain. The legs, core, back, and shoulders all need to be fully involved to effectively complete this movement. Therefore, while greatly improving one's own explosive power, the snatch can also exercise the body's ability to coordinate force, correcting the problem of not being able to exert "whole strength" caused by isolated training of various parts.

It should be noted that the snatch is a very difficult exercise. Therefore, friends who have no foundation must pay attention to gradual progress. Start with a small weight to master the technical essentials and the feeling of force, and then gradually increase the weight within a safe range.

If you don't have the conditions to do snatch training, you can use burpee jumps instead.

When doing the Burpee jump exercise, you should also pay attention to the strength of your hips and fully mobilize the strength of your whole body. In addition, you should use explosive power to the maximum extent during the three stages of push-ups, standing up and jumping.

Medicine Ball Throw

Lie flat on the ground, use a large medicine ball of about 5kg, and push the ball upward with both hands. During the force generation process, fully utilize the explosive power of your back, chest, shoulders and upper limbs, and push the ball as high as possible. Try to push straight up and down so that you can push again immediately after catching the falling ball.

You can also choose to throw a small medicine ball with one hand. Face the wall, choose a slightly lighter medicine ball, and throw it hard against the wall. Or train with a partner. When training with one hand, make sure to hold your other hand high and protect your chin at all times, just like when doing boxing training.

The action of throwing a medicine ball is very similar to punching, and the muscles that need to be mobilized are basically the same. Therefore, medicine ball throwing training can help practitioners effectively find the feeling of punching force and improve their striking power.

If you don't have a suitable medicine ball on hand, this exercise can be replaced with push-ups. As you push, use explosive force to lift your upper body as far off the ground as possible.

If you are confident in your explosive power and coordination, you can just "fly".

Sandbag

If a track and field athlete wants to improve his sprinting performance, then he will definitely spend most of his time on the track rather than in the gym. So, strap on your wrist straps, put on your gloves, and hit the sandbag like crazy. Note that this is not endurance training. You don't need to allocate your physical strength so that you can continue to output for 3 minutes. Use your greatest strength in each punch, push off the ground, turn your hips, and thrust your shoulders, and imagine that you are going to punch through the sandbag with one punch. Maintain maximum power output for about 10 seconds, then rest for 10 seconds. After 10 seconds, leave and come back to continue practicing at full speed. Practice for a total of 10 seconds.

Cutting down trees

Stretch your arms, hold the elastic band tightly, and rotate your hips quickly. Make full use of the explosive power of your core muscles and don't move your feet. Strong core explosiveness and flexible hips will greatly increase the power of your backhand straight punch, hook, and uppercut.