Basic Boxing Technique
Lean proteins, like eggs, fish, and chicken, are essential. Good, unsaturated fats, found in fish, avocados, and nuts. Complex carbohydrates, like pasta, whole wheat, and quinoa, instead of white rice, white bread, and other simple sugars.
If you're thirsty, at any point in the day, get some water. If you're drinking to keep thirst at bay, you're well hydrated. Shadowbox by yourself in the ring.
Shadowboxing is just you and the ring as you move around, throw punches, and mimic the rhythm of a real fight. This is the best way to train into fighting shape without worrying about injuries or taking punches. However, you need to be focused on getting the most out of it. Keep your feet moving, alternate between throwing punches and blocking, and keep the intensity up.
Most importantly, make sure you time each "bout" to last the same time as a standard round -- 3 minutes for amateur fighters. Keep active as you move, dart, and dance. The hardest part of shadowboxing is the mentality. You need to convince yourself to practice with intensity or you're not going to get a lot out of it.
Do pull ups and chin ups to build back and arm strength essential for a good punch. Even if you don't do any other strength training, make sure you're doing pull-ups. Perform a few each day, and try to work up to higher amounts over time.
Focus on a slow, even motion both up and down for the best workout. While they are difficult at first, try to start with at least 10 a day, gradually working up. The differences between pull-ups and chin-ups are your grip and the muscles used. For pull-ups, both palms face away from you, hands shoulder-width apart. They work your back, shoulders, and core, focusing on your back. For chin-ups, both palms face towards you, hands shoulder width apart.
They work your back, biceps, chest, and core, focusing more on chest and biceps. Build a strong core. Your core, made up of your abs and obliques, is where you transfer energy from your upper body to your lower. As such, it cannot be underestimated when training for boxing. You should work on core every day, mixing in 3 sets of 20 reps of: A modified crunch to protect your back, start by sitting on your butt with knees and feet in the air.
Place your palms under the floor, underneath your back, and curl your head up towards your knees for one exercise. Watch other fighters with a critical eye. Like any other sport, you can learn a ton by watching the greats. Make watching fights a part of your training routine. As you watch, spend each round watching specific things.
In one round, watch their feet -- how they get out of trouble, move around the ring, and position themselves on offense and defense. Then watch their hands. When are they throwing punches, how do they react and counter-attack on defense? Find a sparring partner and spar a week. This is the only way to get realistic practice. You get used to hitting and being hit by a moving opponent that fights back unlike a heavy bag.
This is the time to get a full body workout, work on new techniques, and grow as a boxer. There is no substitute for sparing when it comes to training. Try and spar with better boxers whenever possible. They will push you to learn more and help you grow quicker as a fighter.
My year-old son wants to become a boxer. He trains 3 days a week, is this enough? You should encourage your son to train some more. It's enough, but if he wants to become a lot better and compete, he's going to have to train longer. Not Helpful 6 Helpful Your local gym may have a boxer or two that can point you in the right direction. Or the managerial staff may know of someone.
Don't be afraid to ask. Not Helpful 7 Helpful I'm about to be 17 and I want to become a professional boxer.
Do I have time? Not Helpful 0 Helpful You could train at home. Not Helpful 9 Helpful What exercises should I start with if I am not strong enough to do pull ups or chin ups yet? Press-ups, heavy bag, roadwork and shadowboxing on a regular basis should be enough.
Not Helpful 4 Helpful Place one foot forward and bend your knees a bit, and stay light on your toes. Not Helpful 14 Helpful Practice moving from foot to foot, recognizing your step patterns. Do you move on your toes? Are you more dependent on one foot? Do drills that build strength, such as ladder workouts, and consider yoga to improve balance.
Work both feet evenly, and learn your limits. Most importantly, stretch before each session. Use the hand-eye coordination you've developed as a driver as part of your strategy. Not Helpful 3 Helpful Go train for real. An animated picture won't give you the muscle memory required.
Sitting in front of a computer will not make you a better boxer. Not Helpful 30 Helpful Not Helpful 8 Helpful Can I become a good boxer if I practice for two hours per day? Answer this question Flag as Include your email address to get a message when this question is answered. Already answered Not a question Bad question Other. By using this service, some information may be shared with YouTube.
Quick Summary To train for boxing, practice punching a heavy bag, which will help build your arm endurance.
Did this summary help you? Tips Keep your knees bent for better balance. If you have free time, watching boxing on TV will help you learn from the pros. If you want you can imitate what the pro boxer may be doing when you spar and get more ideas. Make sure to start and finish your exercises with stretches.
This will help you to not strain your muscles as your fighting. It helps you see your opponents weak side or mistakes. Keep distance between you and your opponent. Make a friend or coach fight you to help you understand what a real fight is like. Don't do drugs or take steroids. These will make your balance and focus horrible, won't usually work, and are illegal. And worst off all, they will ruin your body in the long run. Always drink water, especially after a big workout, as you may feel tired or light-headed if you don't.
If you feel lightheaded or faint, take a break until you feel better, if it continues then you may want to see a doctor. Boxing In other languages: Thanks to all authors for creating a page that has been read , times.
The speed bag techniques, the sprinting intervals, the second heavy bag drills, all of it. MM Mohsen Mahmoudi Mar 30, Thank you so much for all of the instructions on this site, I find them very helpful. AM Addi Mae Jun 30, A Anonymous Aug 11, I didn't get them on any other site. TH Theron Hall Jul 8, MM Mohsen Mahmoudi Mar 20, When I'm fighting, I have some problems.
In fact, I need to learn more about the art of punching. SS Shie Shue Jun 24, I thank you guys for the advice and I learned a lot. AX Aissa Xiao May 27, I will definitely follow all these tidbits to begin boxing. Keep it up, wikiHow! JM Jessie Meza Jun 10, I've been watching people train and this clears up some questions I had. So nice, I like it. SM Stacey Montez Apr 29, ON Onesmus Ndivayele Mar 16, Helped me physically and mentally, and I lost 12 kg weight.
SD Scarlet Diego Jun 10, You can also throw an uppercut from either hand, by squatting down and then standing up as you punch up vertically. From your boxing stance, work on basic defensive moves. The bob is when you simply squat down and stand back up. In slips, you lean your upper body either to the left or right.
A bob and weave is when you squat down and step either to the left or right before standing back up. Follow along with an instructional DVD to learn the basic moves and even some advanced techniques. This three-DVD set is taught by Kenny Weldon, a former professional fighter turned coach who trained the famous boxer Evander Holyfield. You'll learn how to do various boxing workouts and practice fundamental technique. He walks you through the punches and, when the actors use boxing equipment, you can just punch into the air while practicing technique.
There are eight DVDs in this box set , packed with informational content. The teacher, Christ Getz, has a background in boxing and has been coaching for over a decade. In the DVDs, he goes over boxing technique, teaching you how to throw powerful and effective punches. He also goes over defensive boxing moves and how to hold your own in a boxing ring. Even though boxing is such an active sport you can still learn a thing or two from reading a book.
One of Muhammad Ali's greatest rivals, Joe Frazier, co-wrote this instructional boxing book. He goes over tricks and tips from his own experience as a legendary boxer. He'll teach you about the rules of the game, how to punch and defend yourself, give you a boxing history lesson and even include some tips on actual matches. This boxing manual was compiled by the U. They interviewed some top boxers of the time and synthesized their tips into one book.
It covers the psychology of fighting and the technique of different punches and defense maneuvers. Video of the Day. Boxing Exercises for Beginners. Step Box Exercise Plans. List of Boxing Equipment. Shadow Boxing to Lose Weight. How to Hang a Speed Bag. How to Choose Boxing Shoes. How to Practice Boxing at Home.