Boxing is a demanding sport that requires participants to be in excellent shape. When you get into the ring with an opponent who is trying to knock you out with hard punches to the head and body, you can't even think of participating if you have not prepared for battle. Boxers have to work on cardiovascular condition, strength and skill building. Exercises that build up the biceps and lats will help your throw faster punches with more power.
Function
Boxers have been using the speed bag to work on their punching accuracy, quickness and timing for decades. The speed bag requires concentration so you hit the bag accurately. It also helps build endurance in the biceps. In order to hit the speed bag in a rhythmic manner, use the 1-2-3 method. Stand in a fighting position with your left shoulder facing the bag. Throw your left jab at the bag. After your fist makes contact, the bag will hit the back support, rebound off the front support and then hit the back support again before you hit it a second time. Continue to hit the bag in this manner. After every third jab, throw a right cross. Hit the speed bag for 3 minutes at a time --- the same as a boxing round --- take a 1 minute break and then repeat the 3-minute exercise.
Significance
Hitting the heavy bag will help your build strength throughout your body, but it is especially valuable for building strength in the lats --- sides of the rib cage --- and developing power in your punches. To hit the heavy bag with power punches, you are not just throwing punches with your shoulders, arms and fists. Power punchers use their entire body to throw punches and it starts in the leagues. However, the explosive punching power of the left hook and the right cross come in large part from the lats. Hit the heavy bag with punches for 3 minutes, starting with your left jab and then concentrating on the left hook, right cross and right upper cut. Punch the heavy bag for 2 to 3 minutes and take a 1-minute break before repeating the exercise.
Effects
One of the oldest and most effective boxing exercises is shadow boxing. When doing this exercise, you throw punches at an imaginary opponent in order to build form and endurance. This can be quite grueling, and it is a major workout for your biceps as you throw punches rapidly. You must throw them as if you were fighting an opponent because if you lob soft punches it won't do you any good.
Considerations
When doing boxing exercises, you won't know how effective they are or how much you are improving unless you get in the ring and do a sparring session against an opponent who has a similar experience level. You will not get hurt seriously because you will both be wearing protective headgear and oversized gloves. The sparring session requires will help build endurance in your biceps and lats.
Expert Insight
When you start training for boxing you will almost always get a great workout. However, the exercises are only as effective as the amount of effort you put into them. "I always know how a fighter is going to do by what I see in training," according to boxing analyst and trainer Teddy Atlas. "If a guy is putting in his time and doing every exercise to completion he is going to have a chance to dominate the fight. If he goes through the motions his muscles will not be ready. His arms will get tired and he will be susceptible to getting hit with heavy punches."
Posted in: Boxing Exercises