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Sweat with this Shadowboxing Home Workout

It's no secret that boxing is a sport that requires incredible fitness from practitioners. If you go for a workout in a boxing gym, you will probably go to the limit. However, it is not a sport that immediately connects you to home training because most of us have no space with pillows and bags to hit when the mood sets.

Fortunately, you do not need it all because Shadowboxing is tough enough to test you anytime, anywhere. This home training session was designed by Louis Rennocks, co-founder of Boxx, a website and app that offers a variety of different courses that you can follow at home, including boxing, strength, cardio and yoga sessions.

Instructions Do This Workout

This workout is designed in the style of a BoxxHIIT session by Boxx that combines shadow boxing with bodyweight exercises. After a five-minute warm-up, perform seven three-minute rounds of shadow boxing and bodyweight exercises. Add another four minutes to warm up and you have a tight 30-minute session. However, this is only the case if you do not rest at all between rounds. So, if that sounds a bit too much, add a minute between each round and you're done in less than 40 minutes.

The Shadowboxing sections are a mix of four stamps ̵

1; Jab, Cross, Uppercut and Hook – as well as boxing defense techniques such as Slip and Roll. If you want to bring your technique up to date, you will find instructions here on the stamps and standard combinations. For the panties, move your head sideways to avoid a bounce, roll over your knees, and roll your torso.

Warm Up

Clock Longe

Reps 3 each side

"Start with the idea that you're in the middle of a clock face," says Rennocks. "With your hands on your hips, jump forward with your right foot until 12 o'clock, hold your body upright and tense your core, then return to the center."

"Next Lunge at your side, until 3 clock, then go to 9 clock by taking your right foot behind your fixed left foot in a kind of kink rope. Finally, run back until 6 o'clock and then move the left foot around the clock.


Reps 10

"Stand shoulder-width apart with your feet," says Rennocks. "Roll your spine from top to bottom and place your hands on the floor with your feet. Move your hands forward until you are in a print position and slowly bring your hands back to your hands. Put the stand back up.

Reverse Lunge with Rotation

Reps 10 on each side

"Stand your feet hip-width apart," says Rennocks. "Step back in one lunge with your right leg and drop it until both knees are at a 90 ° angle Make sure your front knee does not go past your toes Turn your arms around with your arms Repeat this process until all are on the same page Repeats are completed, then switch. "


Time 10 on each page

" Let yourself with stretched arms and outstretched legs high in a pressure position, "says Rennocks." Bring one knee towards the chest, then return it to the starting position. Repeat it with your other leg. Continue fast and change legs. "

Boxing training

Round 1

Repeat each combination or exercise for 45 seconds

1 Jab, Jab, Jab

2 Jab, Jab, Jab , Cross

3 Jab, Cross

4 Presses

"Put your hands right under your shoulders feet together," says Rennocks. "Your body should form a straight line from head to toe Slowly bend your elbows to lower your chest, then push hard backwards. "

Round 2

Repeat each combination or exercise for 45 seconds.

1 Jab, Cross, Slip [19659024] 2 Jab, Cross, Slip, Left Hook

3 Jab, Cross, Slip, Left Hook, Left Upper Section, Cross

4 Mountaineer

Round 3

Repeat each combination or exercise for 45 seconds [19659003] 1 cross, scroll, cross [19659024] 2 cross, scroll, cross, left hook, right hook n

3 cross, roll, cross, left hook, right hook, right upper section

4 jump squats

"From standing, you squat down to the ground you can," says Rennocks. "Push through your heels to explode explosively, jump into the air and lift your feet as high as possible from the ground. Touch gently and repeat.

Round 4

Repeat each combination or exercise for 45 seconds

1 Jab, roll, left hook

2 Jab, roll, left hook, cross

3 Jab, cross

4 Sprinter Sit-up

"Sit on the floor with your knees bent and your feet flat," says Rennocks. "Hold your core in place, lean your upper body back at a 45 ° angle, extend your right leg, and hold it off the ground. Return to the upright position as you pull your right knee toward the chest and move your left arm forward, similar to the sprint. "Switch the pages in half.

Round 5

Repeat each combination or exercise for 45 seconds

1 Left upper section, Right upper section

2 Upper left section, Right upper section, Left upper section, Right hook

3 Left upper section, Right upper section

4 Fast Feet

"Stand hip-width apart with your feet," says Rennocks. "Crouch in a half crouch and stretch your arms out in front of you. Lift the heels so they are on the balls of your feet. Hold this body position and start walking as fast as possible on the spot. Stay calm and feel the burn in your quads.

Round 6

Repeat each combination or exercise for 45 seconds.

1 left uppercut, rolls, left hook

2 upper left cut, rolls, left hook, step back, cross

3 High knees and knocks

"Sprint on the spot, lift your knees at waist height and at the same time breathe the air in front of you, "says Rennocks.

4 Jackknife

Lie flat on the floor with your arms outstretched behind your head, "says Rennocks. "Lift your arms and legs a bit off the floor. Fold in two, bring your arms and legs together to meet over your stomach, then lower them to the floor. Try to keep your arms and legs as straight as possible in a straight line.

Round 7 – 1/8 Finals

Repeat each combination or exercise for 30 seconds

Fast Feet

4 Left Overcut, Right Upper Cut

5 Jump Squats

6 Burpee

"Picture Spread your feet shoulder width apart, "says Rennocks. "Put your hands on the floor and kick your legs straight back. Press and then jump your legs again. Jump straight and raise your arms over your head. "

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