What muscles does boxing train?

Boxing is one of the most famous sports in the world. For boxers, the body muscles need to develop in a coordinated manner, and some key muscles need to have better explosive power. For example, the explosive power of the calves, thighs, and shoulders must be better, so that they can throw a heavy punch. For boxing enthusiasts, they must practice these muscles purposefully during boxing training.

What muscles does boxing train?

Men's fitness does not necessarily require dealing with cold equipment. Boxing is a very good aerobic exercise that not only helps you metabolize fat, but also trains your reaction speed.

1. Calf

A boxer does not rely solely on arm strength to defeat his opponent. Leg flexibility and changes in pace are crucial to boxing. Even when you're working on a sandbag, you'll need to do some leg jumping between punches, which requires calf endurance.

2. Thigh

The calves are responsible for the movement of the steps, while the thighs are responsible for the explosive power of each punch. A boxer's thick thighs allow them to deliver maximum power when they throw hard punches, helping them to secure victory. If you want to improve the explosive power of your thigh muscles, you need to do more thigh muscle strength exercises. Heavy-load weighted squats can have a good effect.

3. Waist

When the legs exert force, the waist should also swing along to transfer the power of the legs to the upper body. When moving and dodging, the waist also needs to move with the movement, so the waist is used more frequently than the thighs. Regularly training some waist turning movements will make your punches more solid and your dodging more flexible.

4. Shoulders

A boxer cannot guarantee the lethality of his punches just by relying on the strength of his arms; the shoulders are also an important part. In fact, almost all movements require the coordination of the shoulders. The shoulder is not the part that exerts force, its flexibility and endurance are more important. Dumbbell presses and raises can increase shoulder flexibility and endurance.

Special speed strength training

Speed ​​training is divided into three items, which are carried out in a cross-circuit. Each item is completed for 30 seconds, and then immediately proceed to the next item. Completing 3 items constitutes a set.

1. Elastic rope resistance training

There are no uniform speed movements like in bodybuilding and weightlifting in competitions. All movements are required to be short and explosive. The resistance band can provide you with more core strength and speed. The trainee fixes the elastic rope to the torso and arms, and has a partner drag him from behind, simulating various wrestling moves, doing full-speed training for 30 seconds each.

2. Shot put training

After the 30 seconds of resistance band work, there is a 30-second medicine ball (20-30 lbs) throwing and passing exercise. When you throw a punch at your opponent, you have to release the force completely without any deceleration. Dumbbells can't do this, but the force generation method of a shot put is very close to a real punch.

3. Target shooting training

After the elastic rope and shot put, immediately do 30 seconds of full-speed target practice to get a feel for the speed in actual combat.