8 boxing exercises that should be included in the training

Boxers are experts in physical training. Due to the exercise of their arsenal you will stand firmly on his feet, firmly punch if necessary, and save the beautiful form.

Duel in the ring by the rules of classic boxing requires good physical preparation. You do not have time to catch their breath. There is no possibility to throw up, buck up, to wipe away blood, or sweat from his face. You will need excellent feel your body, know your weaknesses and see weak enemy locations.

Boxing - this is the most lonely sport, the most mentally and physically challenging. Your body is being abused. This is not something that is to run some distance, swim in the pool or throw the ball into the basket. You must always be ready 100%.

Emanuel Steward, the trainer of professional boxers and boxing commentator fights

The main qualities required fighter - explosive power and anaerobic endurance. The strength of the need to apply the quick and powerful blows. Anaerobic endurance is needed to move away from enemy attacks and to cause their own. Boxer training is built on the basis of these two factors.

If you do not do martial arts, workout on the bags and shadow boxing is unlikely you will come in handy. At the same time, a number of exercises that boxers like to practice and probably will fit in your workout and help you get in shape.

1. Run

Running is one of the best ways to prepare a fighter to a long and grueling minutes in the ring. The load on the heart, which produce different kinds of running, improves endurance and a fighter's ability to regulate the rhythm of work during the fight.

2. Burpee on one hand at a time

Burpee - an exercise that involves the whole body, develops strength, speed, endurance, and prove that your body weight - ample load. Burpee on the one hand allow for more intensive work through the shoulder belt by moving your body weight on one arm. Timing only succumb to the heat.

3. Jumping from the stop lying

Exercise is also intended to increase endurance. From the position of emphasis lying leg jump tightened their hands. Unlike ordinary jump-ups lying it is that you need to stand with their fists and feet to pull alternately, the maximum working through the gluteus maximus and biceps muscles of the thighs.

Due to the rack with fists stronger impact surface knuckles and increases the load on the shoulder girdle.

4. Push-ups on time

Push ups - one of the most versatile types of bodyweight exercises that many neglect. But not boxers. Push-ups on one hand, tight, lever. Try new things. Try push-ups on the speed. If you are not 100 consecutive push-ups, you still have room to grow.

5. Tuck one leg alternately

If you do not take into account the potential harm to the spine, this exercise - one of the most effective for the study of muscle bark. It works out the upper and lower part of the press, loading and straight, and oblique abdominal muscles.

6. diagonal twist

The main burden falls on the oblique abdominal muscles, more - a direct and lumbar muscles. This exercise in combination with a fold able to make your abs of steel and immune to shock.

7. Jumping rope

Jumping rope develops aerobic and anaerobic enduranceIncrease the speed of muscle contraction, thereby increasing your speed and strength, involve the muscles of the upper and lower body, as well as muscle bark.

Besides the usual jumps rope boxers actively practiced jumping on one leg and alternately jumping rope. Someone prefers to alternate 2-3 jump on each foot. 10 minutes at the initial stage of the rope will be sufficient.

8. Pistol

Gun or somersaults with access to a gun - a great way to work out your leg muscles. The weight of your body, moved on one leg, doing his job. And because the footwork is very important for a boxer, these exercises are indispensable.