School of boxing for beginner adults to master on their own. Boxing - training at home. Required Boxing Equipment
Shot from the movie "Warrior"
Even for adult beginners, boxing is a great hobby and fitness workout idea. And, without a doubt, the best way to master this look martial art- find a good coach who will make a training program for you and will help you improve your technique in the learning process.
Alas, not everyone has the opportunity to attend classes in the hall. But, fortunately, this does not mean at all that you should abandon this idea, because boxing training from scratch can take place at home.
What you need to know if you decide to train on your own, what nuances are important to remember, and what can you learn? Let's talk about everything in order.
Why boxing?
Boxing is inspiring, motivating and often lies at the heart of stories about underdogs for whom the decision to start training was a turning point. Yes, you yourself can probably immediately recall a lot of classic Hollywood films about boxing. So why is he so popular?
In its simplest form, boxing is an inexpensive sport that is easy to get into (as opposed to, for example); you can train for free without any equipment by shadow boxing, sparring with a friend or hitting a heavy bag that you hang up.
Boxing Benefits
Ultimate Fitness Workout research has shown that boxing workouts are among the most better ways to burn calories. On average, in just 30 minutes of regular sparring with a partner or with a punching bag, a person can burn up to 400 calories. The high intensity of such training perfectly burns fat, improves the functioning of the cardiovascular system, while not stressing the joints as much as, for example, running.
In addition to the fitness benefits, boxing improves focus by forcing you to constantly think about the technique of the punches you are using. Also, boxing training helps build self-confidence when you can learn a few tricks.
Another huge plus, which should not be forgotten, is the fight against stress (and who doesn’t have it now?). When you give your body a big physical activity you get a charge of endorphins - best wrestlers with stress.
And finally, boxing, which can save your life in a critical situation. However, we advise you not to rely heavily on this item, because the attackers on the street are not used to playing by the rules, and you are unlikely to get the opportunity to fight a fair fight with them.
So let's learn boxing for the other benefits we've covered above (and add to that list that it's just awesome).
Necessary equipment for a beginner boxer
Before you start learning your first punches, it's good to have the right equipment. This does not mean at all that you need to go and buy the best products in a specialty store right now, but if after a few trial sessions, then it is worth buying quality equipment that will serve you for a long time.
It can be an expensive purchase, but remember that your gear is an investment in a new hobby. Although this is not a complete list of everything a beginner fighter needs, below we will list the main pieces of equipment that will help you in your training.
Bandages
They are used to protect the knuckles and hands under gloves. Bandages are usually made of cloth and you will have to practice a bit before you can wrap them properly.
Boxing gloves
Each boxer needs his own gloves. There are different sizes and types of gloves - for sparring, competition and so on. In a sports shop, the salespeople will probably be happy to tell you about the models they have and help you make right choice.
boxing shoes
Boxing boots are usually high-topped and provide good grip in the ring. They are designed to support your ankles and keep your feet from slipping during exercise. Note that these are specialized shoes that are not suitable for running or other cardio.
Helmet and cap
These elements protective equipment for beginner boxers are necessary when working in sparring. However, if you are going to learn the techniques at home and alone, it is wiser to postpone buying them until the time when you are ready to practice in pairs.
Pear
A good heavy bag will help you work on punching power, footwork and endurance. There are a lot of offers of different quality, prices and types on the market. The cheapest pears that we managed to find in online stores cost about 500 rubles, and the upper price, as you might guess, can reach several thousand (and not only rubles, but also dollars).
If you do not have the opportunity to place a large pear at home or in the garage, you can also purchase the so-called pneumopear, which is much smaller and helps to work out the speed of the blows.
Another alternative - boxing paws, but in order to train with them, you will need a volunteer who will agree to wear them (reassure him that it is absolutely safe, and he will not feel your impact in them. Almost).
jump rope
Yes, yes, it is the best cardio tool for any fighter. And very budget friendly. It will help you increase your endurance, and at the same time the chances of getting injured when working with it are minimal.
How to start boxing?
Boxing is a sport that everyone can learn if they have the desire and fortitude. If you are unable to visit the hall, you can use step by step instructions from experienced trainers, as well as videos that can be easily found on YouTube.
You can also buy yourself a self-instruction book with pictures, which provides boxing lessons for beginners at home. Or find a book written by one of the And since we live in the most progressive century, you can learn boxing using one of the special mobile applications.
Whichever path you choose to start on your own from scratch, the key to your success will be the frequency of classes, self-discipline and perseverance, because progress can be slower than with a coach.
But, as they say, the road will be mastered by the walking one, and we are ready to give you some tips that will be useful during your training.
Boxing Fundamentals #1: Start with Mastering the Stance
Before you strike, you need to hone your position. There are several different types of stance, but for the absolute beginner the best job is one that is balanced for both offense and defense.
A good stance starts with your feet about shoulder-length apart, with your dominant foot in the back and the other in front. Imagine a line going down the middle of your body.
Your feet should be on either side of this line, with the heel of your dominant foot touching it pointing forward and your other foot touching it. thumb.
Your defensive posture should protect your face and body from being hit, depending on where your opponent is aiming. Standing straight in front of him is not the most best idea, because it gives him more targets to hit.
Boxing Fundamental #2: Use your feet
Footwork is just as important as stance, so make sure you have a good idea of how to move your feet. You must learn to balance so that you can move easier and faster both forward and backward. Keep your legs wide apart but neither too far nor too close together.
Boxing Fundamental #3: Learn the Punches
There are four basic punches in boxing that you need to learn to be effective in the ring. These are the jab, cross, hook and uppercut.
jab
This straight punch is the most basic. He leads most combos and can be used to knock out an opponent. While standing in the correct position, the jab is thrown with a front hand that is not your dominant one.
Video expertboxing, youtube.com
Cross
This is another straight punch, but it is thrown with your dominant arm and is stronger than the jab. Use it to end a combo or knock your opponent off balance.
Video expertboxing, youtube.com
Uppercut
Both hands are used for it, and it is applied from below. It is used to hit the opponent in the chin and is a great punch to complete combos and knockouts.
Video expertboxing, youtube.com
Hook
This strike uses any bent arm without a swing. It is effective because it is the most powerful among the main ones. The main condition is not to open up during its application, so as not to risk getting a retaliatory blow from the enemy. Many professional fighters use the hook as a finishing blow.
Video expertboxing, youtube.com
Combinations
Combos come in many forms. Often they start with a jab and then add a cross and hook in quick succession. There are many variations, but this one is one of the most fundamental combos that most beginner fighters learn.
Boxing Fundamental #4: Don't Forget the Defensive Techniques
Boxing is not only about hitting an opponent. Do not forget that he will also hit back, so you need to learn defensive techniques as well. Good program training includes both attack and defense. When you defend, you use all parts of your body: arms, head, torso and legs.
One of your main defenses is your hands - you can use them to block, so use them to parry blows. You can block your opponent's punches by placing both hands in front of your face so that they take the blows. You can also block your body.
Think of it like a sword fight. Your hands are like a sword and shield, block someone else's "weapon" with them and attack yourself.
Boxing Essential #5: Try Sparring
While you can limit your training to shadow boxing, if you want to make significant progress, it's important to put your newfound skills into practice with a sparring partner. Sparring allows you to understand what it's like to fight a real opponent.
There are several different types of sparring techniques, each designed to work on a different aspect of boxing.
For example, sparring, in which a partner in special sparring pads will allow you to work on punching power, footwork and hand speed. A low-contact sparring session will help you work on your ring presence, your ability to move, your footwork, and your body movement. And full contact sparring is a great way to simulate a real fight that allows you to summarize your knowledge.
But! Similar sparring at home in the absence of proper preparation- bad idea. So if you want to try them out, then after some time after independent training, you still have to go to the gym to hone your skills and pair battles.
A warning for beginner boxers
An adult who decides to take up boxing for the sake of improving coordination, fighting excess weight or improving his well-being must remember that high intensity workouts can bring not only benefit, but also harm.
Therefore, if you are not completely sure that your body is ready for heavy loads, consult your doctor. If you experience pain, problems with coordination, dizziness and other alarming symptoms during exercise, stop exercising immediately and contact a specialist.
Do not forget that playing sports at home not only helps to save money, but also makes you responsible for your health. So remember the measure and be careful.
Are you a boxing lover? Is your dream to become like the stars of the ring? Do you think that training a boxer at home is not serious, and it is impossible to achieve any success here?
Yes, indeed, there is no ring, ropes, and other equipment at home. There is no coach, no sparring partners.
But independent training of boxers is possible in such conditions. If you make serious efforts, the results can be very, very decent. You will get good sportswear and become a real fighter. What exactly is required for this?
How effective is a boxer's home workout?
Of course, one cannot seriously dream of victories in the ring without training in the gym - with partners and a coach. Classes in the sports section of the future champion can not be avoided.
If your goal is to learn self-defense techniques for your own safety and feel confident in the street, it is best to study individually for a specified fee from an experienced trainer, and boxing in this matter is not the only and far from the best option.
Well, the goal pursued by independent training of boxers at home is somewhat different - working out the nuances of sports equipment, honing combat movements, developing speed and power of punches. The meaning of all this is to improve the general physical condition, increase the agility and speed of each movement, strengthen the muscles and ligaments of the body, acquire a beautiful athletic silhouette, as well as a sports (fighting) image and strong-willed character.
On the benefits of homework
If this is basically what you need, then homework is the best choice, because there are no disadvantages of the gym, and there are many advantages. Which ones?
First of all, you do not have an average boxing training plan, you are engaged in individual program. That is, the one that best suits your body in terms of load and purely psychologically for you as a person.
The start and end time of training is up to you.
There are no dangerous blows to the head and other vital places that do not add to your health at all. That is, the inevitable harm to the body in boxing is reduced to nothing, classes are only beneficial.
But is it possible to train in a small room, and what about the equipment in this case?
What a boxer needs at home
Here is a list of what a normal boxer training is impossible without (namely, working out the strength of your punch):
- Let's start with boxing gloves - without them, hitting a heavy bag will not work in any way.
- It is desirable to have bandages-gloves that are worn under boxing. They eliminate the long and not very convenient procedure of rewinding each brush with ordinary bandages.
- Be sure to have a heavy pear (bag).
- Do not do without kilogram dumbbells. They are needed in order to effectively work out punches in addition to the pear.
- In addition, strength exercises will need to be carried out with heavier dumbbells. This is the best projectile for such activities, combining reasonable cost with small dimensions.
- For certain exercises, you will need a bench.
And it's all?
If you are doing it exclusively for yourself, you don’t really need anything else.
Such "bells and whistles" as a helmet, a cap, a dynamic pear, paws, etc., can be safely classified as excesses.
It’s great when the apartment has at least an elementary horizontal bar, not to mention a set with a bench, wall bars and bars. But there is no urgent need for all this, in general.
Dress up and put on your usual sportswear - just like you would for any workout.
Let's warm up
Training a beginner boxer is impossible without a good warm-up. We begin to slowly walk around our home gym - our own room, simultaneously moving and rotating our head. The goal is to stretch the neck muscles. Then the pace accelerates a little, we move our hands in different directions, we turn the body. We walk for three minutes in the so-called "duck walk" with simultaneous rotation of the wrists and hands to warm up. Then - we step in place, raise our knees as high as possible.
After warming up, it is necessary to stretch the muscles, for which you need to do exercises for each of their groups, and do not forget about the spine. He, too, should get his portion of movements for the purpose of stretching, since the program necessarily includes back training.
Having warmed up, we proceed directly to boxing classes. Kilogram dumbbells are not yet recommended for beginners, they should be picked up after the first two or three months of training.
Boxing racks
Learn and memorize a few starting positions (there are three in total) from which you will perform the exercises.
- The front stance (we will abbreviate it as FS) is a position in which the legs are placed shoulder-width apart with knees slightly bent, hands with clenched fists are held near the chest.
- With your stance (or SS) - such that the weakest leg is put forward, that of the hands, which is also less strong, moves forward (its task is to cover the jaw), while we hold the other at chest level. Most often, for right-handers, this is the left arm and leg, for left-handers, respectively, the right;
- With the opposite stance (denoted as PS), we put forward a strong arm and leg.
What are the exercises
The boxer's training program allots each person a round to complete (who doesn't know - the duration of a round is three minutes). Rest intervals between rounds - one minute.
Exercise 1. We make small, short jumps (they are also called shuttle jumps) in the direction back and forth, taking the position of the SS (that is, taking our stance), the front hand leads direct blows.
Exercise 2. We repeat the same movements in the opposite stance (PS).
Exercise 3. Having taken the frontal stance (FS), we make direct blows on the spot with an increase in their pace and strength.
Exercise 4. Consists of slopes from the SS.
Exercise 5. Having accepted, as in the third exercise, the front stance, we produce on the spot side impacts.
Exercise 6. Consists of dives in the SS.
Exercise 7. It is done according to the same principle as exercises No. 3 and No. 5 (from the FS on the spot), and consists in strikes from below, called uppercuts.
Exercise 8. Shadow boxing.
Upon completion of this complex, it is worth doing what is called " power training boxers for legs. "Jumping rope is the best fit here. With a good level of preparation, you can jump for three rounds, each time taking a break between them for a minute.
How to hit the pear
Before you begin, give yourself a short break to rest for five or ten minutes. You can take a leisurely walk around your home gym at this time. Then we put on gloves and approach the pear.
The rules by which a pear fight should be fought are as follows:
- As starting position take your stance (SS).
- Strikes should be alternated - a straight left alternates with an uppercut, a straight right - with a side kick.
- Don't stop at individual strikes, move on to whole series and combinations.
- Try to hit the center of the projectile.
- To increase the speed, as well as the force of impact, should be done little by little, without sudden jerks.
- By entering a fast rhythm and leading strikes with almost no pauses, you will provide yourself with a good cardio load, in addition to improving your technique.
Individual parts
With independent training, it is better to start with strikes from the SS position, then move on to the PS. But if you are comfortable with a different sequence, be guided by your individual preferences. Sports activities should bring muscle joy.
How much time to devote to training with a pear is up to you. Your body will tell you when to stop exercising. The appearance of slight fatigue is obligatory as a signal of a job well done. But a strong overvoltage should not be allowed.
If the bag swings too much under your punches, then it's time to replace it with a heavier one.
Boxer strength training
Does a boxer need to build muscle?
It's not just necessary, it's necessary. The fact is that without well-developed muscles it is impossible high speed strikes, and other movements. Legs in such a sport are also important, and strengthening them together with the muscles of the buttocks should be given no less attention than training the arms.
It seems unnecessary to talk about the importance of strong, pumped-up abdominal muscles. At the same time, a weak back will nullify all achievements - that is, it is necessary to strengthen it too.
Strength exercises to help the novice athlete and boxer (approximate complex):
- The best tool for pumping the shoulder girdle, arms, pectoral muscles- do push-ups regularly.
- The lower part of the abdominal press is strengthened by lifting the legs from a supine position.
- The lower back is leaning forward, keeping it straight, and the arms are heavy dumbbells.
- Legs - squats with dumbbells on weight.
- The lateral muscles of the press are trained by leaning from side to side and holding a dumbbell in each hand.
- In addition to push-ups, on the hands, shoulder girdle and all upper part hulls are remarkably affected by pull-ups. If you don’t have a horizontal bar, you can replace it by bending your arms with dumbbells (perform after the second exercise), and instead of the sixth, pull the dumbbells to your belt in an inclination.
- Strengthening the buttocks is done by lunges back and forth, holding dumbbells in your hands.
- We swing the "upper" press by lifting the body from the supine (on the back) position.
If you would like to improve appearance any specific parts of the body should be found and added to the proposed exercises for certain muscle groups.
How much to train?
Beginners should start with just a couple of approaches, no more, in three months you can add another one. The optimal number of repetitions is from six to ten. But if this load is not enough, and you don’t have heavier dumbbells, you can do more.
The transition to performing strength exercises should be done only after having properly restored strength after a fight with a punching bag. Rest should last at least a quarter of an hour.
It is important to complete the training competently - walking at an extremely slow pace with slight shaking of the hands, contributing to general relaxation, is suitable as its end.
Are you a first-time boxer and are looking for information about exercises that will help you get started on this difficult but interesting path? This article will guide you through a simple basic boxing training program for beginners. But do not think that the exercises presented here are needed only for beginners. Every experienced boxer uses them while working on his physical endurance, speed, technique. The following example is simple, but effective program workouts.
So, let's begin.
Jump rope (2-3 rounds)
Thanks to jumping rope, the whole body warms up, which significantly reduces the risk of injury. Also, the exercise helps to increase endurance and solve problems with excess weight (if any).
When jumping rope, you need to monitor your breathing and ensure that the body remains relaxed. If fitness allows, the first minute break can be skipped.
Stretching (1-2 rounds)
The muscles of the arms, legs and back stretch. These exercises reduce the risk of injury. It also helps to increase blood flow and increase the athlete's range of motion.
Shadow boxing (3 rounds)
A basic boxing exercise designed to work out and consolidate the necessary mechanics of movements. Shadow boxing allows you to hone the execution of attacking and defensive actions. For beginners, it is recommended to work out rounds on assignment. For example: straight punches moving forward, side kicks after dives, punches on the way out, etc.
Bag or bag work (3 rounds)
These exercises are designed to develop speed, strength, coordination and accuracy. It is worth starting with slow straight strokes, gradually increasing the speed. After - go to a combination of direct and side impacts. At the same time, it is important to keep the rhythm and remember to breathe.
Final stage: OFP (20-30 minutes)
Here you can pay attention to the press and work with a barbell, expanders, dumbbells.
Exercises for children
No one doubts the fact that physiologically a child's body is fundamentally different from an adult's, by no means being its reduced copy. And this is important to take into account in all spheres of his activity: mental, emotional, physical.
And playing sports is no exception, especially when it comes to such a martial art as boxing. Due to the above reasons, the organization of the training process in the children's boxing section will differ from the training of adult boxers.
In childhood, the main attention in the process of training should be given to the general physical preparation (GPP) of the child. Special exercises will help the formation of a strong muscle corset, stretching, posture, the development of reaction, speed, agility, coordination of movements, endurance. The main emphasis is on exercises such as push-ups, rocking the press, squats, running. It is very important that in addition to physical training young athlete, in parallel, work was underway on the emotional preparation, moral and volitional development of the child.
For children aged 4-6 years, the duration of the workout should not exceed 40 minutes. The game form of classes is preferable, aimed at the development of physical fitness, as well as accustoming to discipline, teamwork, and fulfilling the tasks of the coach. There is also a study of some basic elements of boxing in front of a mirror.
For children aged 7-10 years, the duration of classes increases to 60 minutes. The main emphasis is still on physical training, while the study of the basics of boxing is already receiving more attention. Effective game and competitive forms of training.
Children work individually, in pairs, and in a team, studying and practicing stances, defense, strikes, and movements.
At the age of 11, children move into the youth group, which is usually divided into junior, middle and senior group where a full-fledged study of the boxing school begins. And although you can start boxing from scratch at any age, still those who have been trained in children's groups are usually more prepared for the loads that they have to face in the future.
Today, many complain about the lack of time and money. And they try to save both, cutting unnecessary, at first glance, spending and moving many things closer to home, and even to the house, so as not to waste time on the road. In addition, the spread of the Internet with its ability to organize a remote workplace contributes to this.
But is it possible to practice boxing at home?
for example, will training at home replace training at a gym located an hour away from your home?
Experts in their answers are unequivocal: boxing training at home can perfectly complement classes in the gym, but it is by no means recommended to replace it, saving time and money in this way. As a compromise, it is possible to study at home under the supervision of a personal trainer who will help to establish training process and will prompt the athlete all the time. But even in this case, the results come a little later than those athletes who regularly train in the gym.
After watching numerous videos, reading recommendations for conducting classes and performing specific exercises, some people may get the impression that it is quite possible to practice boxing while training at home and achieve some success in the ring. Of course, this is true only at first glance. At home, you do not need to stand in line when the crossbar, bars or bag are free. There is always a free shower and dressing room at home. And a personal trainer pays attention only to you. There are advantages.
But this does not take into account that boxing is a contact sport. It is quite possible to work out blows, increase strength, endurance, study the features of boxing while training at home. But in the gym, the athlete spends about half of the training time in pairs.
He gets used to constantly analyzing the actions of an opponent, the same boxer who is aimed at winning. Over time, a stable stereotype of thinking is formed, and he no longer needs to think about the opponent's assessment. The subconscious mind does this on its own, instantly giving out "recommendations" that we call instinctive movements. For a boxer, they are dives, jabs, slips. Working with a pear or waging a shadow fight is simply impossible to turn out.
