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3 boxing workouts to get fit and strong



You do not have to start a fight to make a few punches. Think of boxing as your stress-relieving workout. Not only will you eliminate the frustration of releasing feel-good endorphins, but you will also get a mix of hardcore cardio and strength training. In just 30 minutes, more than 375 calories are squeezed through the fight and the back (lats, in particular), shoulders (or deltoids) and core are formed.

However, before you step into the ring, you should follow a few tips on the technique. Join Rob Piela, the owner of Gotham Gym in New York City and the creator of the Gotham G-Box (a group class) in conjunction with WellPath. Get Piela's tips on how to get a serious punch, and then tackle one (or all!) Of his three beginner-friendly boxing routines. Whether you're training your cardio, building stronger muscles or jabbing combos with a buddy, there's a plan for you.

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Boxing Basics: 5 Steps to Find the Part

  https://cdn-img.health.com/sites/default/files/styles/large_1[ads1]6_9 /public/1472669994/Boxing-Stance-Form-Tips.jpg?itok=Yfugt1gS "class =" img-responsive "src =" https://cdn-img.health.com/sites/default/files/styles/large_16_9 /public/1472669994/Boxing-Stance-Form-Tips.jpg?itok=Yfugt1gS "/ 19659002] <em> Photo: Ryan Kelly / Daily Burn 365 </em> </p>
<p>  <strong> Step 1: Master Pitching [19659007] Stand with your feet a little wider than shoulder width apart <strong> (a) </strong>: Put your left foot forward, turn both feet 45 degrees to the right and bend your knees slightly <strong> (b) </strong> Fists up to the cheekbones and keep elbows on the sides Your left shoulder should be in front and the right shoulder behind .. Get ready to hit <strong> (c ) </strong>. </p><div><script async src=

 https://cdn-img.health.com/sites/default/files/styles/large_16_9/public/1472669994/Jab-Form- Tips.jpg? Itok = oHcvq_cJ

Photo: Ryan Kelly / Daily Combustion 365

Step 2: Practice your main strike, the jab
with your left hand. Hold your elbow by your side and your right fist to your face, stretch your left hand straight ahead of you (a) When your arm is almost fully extended, turn your wrist with your thumb (19459004) (b ) . Push your fist in and out, like a whip, and your hand comes back to your face after your blow (c) .

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<p>  <em> Photo: Ryan Kelly / Daily Burn 365 </em> </p>
<p>  <strong> Step 3: Put the Force Behind Your Cross </strong><br />  For the right cross, starting from below: Turn your right foot so that it turns inward and you & # 39; s on the ball of your foot <strong> (a) </strong>. Your right hip and shoulder should turn forward with it while your left shoulder and Press left hip behind you <strong> (b) </strong> With your left fist against your face, move your right arm forward (hold your elbow in) and knock it out straight <strong> (c) </strong> Turn your wrist at the end of the stroke so that your thumb points down <strong> (d) </strong>. After fully extending your right arm, snap it back to your boxing post <strong> (e) </strong>. </p>
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<p><img alt=

Photo: Ryan Kelly / Daily Burn 365

Step 4: Listen to your hump in the upper body
For the left Hooks turn to the right as you raise your left elbow (bent 90 degrees) to about shoulder height (a) At the same time, your left heel lifts off the ground as you move forward Swivel the ball of foot and shift your weight back to your right leg (b) Return the blow to your face and return to your boxing position (c) .

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 https://cdn-img.health.com/sites/default/files/styles/large_16_9/public/1472669994/Uppercut-Form-Tips.jpg?itok=yxErVZ0q

Photo: Ryan Kelly / Daily Burn 365

Step 5: Attack from a Different Angle with Uppercuts
For the Upper Right Uppercut: Turn the Right Hip from the Boxing Posture ( 19459004) (a) Bring your fist back to your face and return to your boxing position Bend your knees when you need to reach a lower target (b) For the left uppercut: Follow the same steps as the right uppercut, except this time, turn your left hip and shoulder forward and strike with your left hand, thumb against you (c) . [1965] 9003] RELATED: 5 moves to make a better butt

3 boxing training to sweat you

Boxer's cardio

You get your heart rate for this cardio routine designed by Piela, which also tightens the whole body. Perform the following combinations for one minute each. When you're ready for the challenge, Piela suggests using light weights while beating.

 https://cdn-img.health.com/sites/default/files/styles/150x200/public/1472669994/ Boxers-Cardio-Training-Pin.jpg? Itok = SvEmrQxB

Photo: Ryan Kelly / Daily Combustion 365

2-minute warm-up: 30 (19659002) Jab and cross: Alternating jabs with the left hand and crosses with the right and continuously and as fast as you can, strikes straight and back to your face, tensing your core and turning your shoulders and hips to your goal.

Skipping Rope: Do this with an actual jump rope or just mimic the movement by twisting your wrists with your feet together up and down or side by side

Jab, cross Squats: Make a sting with your left hand and a cross with your right hand, then do a squat. Pause Between Each Combinations

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Burpees: Skip straight with raised hands. Then put your hands on the floor and jump your feet back into a high position. Put your feet back in your hands and explode again from the ground. (Hate Burpees? Try this variation.)

Uppercuts: Perform the right and left uppercut as fast as you can. Make sure you turn your shoulders with each blow and attack your core all the time

Forearm Plank: Keep your back straight and flat and your hips in line with your shoulders. Position the elbows directly under your shoulders. (Here's how to fix the most common mistakes.)

Repeat the entire sequence again, skipping the burpees and planks in the second round.

Here you can see the rest of the training. [19659002]

This article originally appeared on DailyBurn.com.


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