Boxing at home for beginners. Boxing - training at home. Boxing Training Equipment

Today many people complain about lack of time and money. And they try to save both, cutting down seemingly unnecessary expenses and moving many things closer to home, or even into 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 boxing training at home replace training in a gym located an hour's drive from your home?

Experts are unequivocal in their answers: boxing training at home can perfectly complement training in the gym, but replacing it, saving time and money in this way, is in no case recommended. As a compromise, it is possible to exercise at home under the supervision of a personal trainer, who will help establish the training process and will prompt the athlete all the time. But even in this case, the results come a little later than for those athletes who regularly train in the gym.

After watching numerous videos, reading recommendations for conducting classes and performing specific exercises, some may get the impression that it is quite possible to practice boxing while training at home and achieving certain successes in the ring. Of course, this is true only at first glance. At home, there is no need to stand in line when the crossbar, bars or bag become free. There is always a shower and changing room available at home. And the personal trainer pays attention only to you. The advantages are obvious.

But this does not take into account that boxing is a contact sport. It is quite possible to practice punches, increase strength, endurance, and 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 his opponent, a fellow boxer who is focused on winning. Over time, a stable thinking pattern is formed, and he no longer needs to think about assessing his opponent. The subconscious mind does this on its own, instantly issuing “recommendations” that we call instinctive movements. For a boxer, these are dives, jabs, and ducks. It is simply impossible to achieve this while working with a punching bag or shadowboxing.

If you want to take up boxing, then know that it will require from you endurance, great physical strength, excellent coordination of movements and reaction of a panther, as well as technique honed to the point of fanaticism.

Technique of punches in boxing

From our video lessons you will learn about boxing All. For example, master classes will tell you what types of punches in boxing and how to perform them technically. The most common and famous is direct blow, he is called " Punch" If your opponent in the ring does not have time to dodge, then you can kill him with the first hit. The blows can be long or medium, but without practice it is almost impossible to deliver one. You need to hone it together with a partner. Then you will feel the distance, the force of the blow and learn to defend yourself faster. But you can start learning the basics of boxing at home in front of the mirror.

Next comes straight short kick, which is used during a counterattack. The arm should not fully extend, which makes it short. It is necessary to practice not only the technique of moving the arms, but also the legs and body.

There is another quick short kick called " jab" It starts with straightening the legs and turning the body, that is, the athlete can throw very fast blows, but not very strong ones. It will help you quickly maneuver around the ring and maintain your distance.

Next you will have to master the direct long cross kick. Its execution is similar to a strong straight blow, but the elbow should describe an arcuate trajectory. Used after preparatory strikes.

A straight long “jolt”, in which the blow is struck from below. The position of the fist should be vertical. You will also learn about the correct application of various side blows, for example, a short “hook” is applied to the opponent’s head and torso. At the same time, the arm extends slightly. The strike is effectively used for both attack and counterattack.

There is still a huge number of strikes, and if you decide to engage in this serious sport, then your approach must be serious. First, master the theory, and then try it in practice.

Boxing skills are also very effective on today's unsafe streets, when in extreme situations you can protect yourself and your loved ones. Boxing technique many professionals compare it to a certain mechanism that guarantees victory in the ring if you master it very well, and this requires long daily workout. But the result is worth it - you will win victory after victory over your opponents.

You should also know what a clinch, knockout, knockdown and much more are. Watch our video selection and you will definitely succeed.

Maintain a rigorous training regimen. Some boxing experts say that beginners need to train for 3 to 6 months before entering the ring. This allows young athletes to reach peak physical fitness and master basic boxing technique before throwing their first punch. Most boxer conditioning programs can be divided into three groups: cardio training, general training and weight training.

• Do interval training: A tired boxer tends to drop his gloves and leave his head uncovered. He also lacks the energy to counter in the later rounds. That's why professional boxers put in hundreds of kilometers of running work. A boxer must not only have good stamina, but also have explosive power at key moments in the fight. To be physically ready, boxers alternate between running exercises. For example, they take different paces to train endurance, run circles or run sprints. These are the physical stresses they will be subjected to during combat.
• Train Your Muscles: Most of a boxer's power comes from his muscles. By performing exercises on different muscle groups, a successful boxer can build his body in such a way that it works as one powerful mechanism. Among the most effective exercises are: pull-ups, crunches, squats and power lunges. Do 3 sets of each exercise with a 1 minute break. Pull-ups should be done to the last, until you feel that you can’t do any more. Do all other exercises for 20 repetitions.
• Workout at home with dumbbells: Weightlifting helps a young boxer develop power and punching power. It is important to train your chest, shoulders and arms first. The list of upper chest exercises includes the flat bench press and dumbbell flyes. Standing presses and lateral raises will help train your shoulder muscles. Biceps and triceps training is necessary to strengthen the forearms and achieve the necessary punching power. The main goal of weight training is to make a boxer explosive. This means do 8 repetitions of each exercise. Take the weight so that you can do 8 repetitions. Do 3 approaches and change the exercise so as not to clog your muscles. Alternate basic training with weight training.

Learn the basics of boxing.

Are you a boxing fan? 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, at home there is no ring, no ropes, and other equipment. There is no coach or sparring partners.

But independent training of boxers is possible even in such conditions. If you put in serious effort, the results can be very, very decent. You will get in good shape and become a real fighter. What exactly is required for this?

How effective is home boxer training?

Of course, one cannot seriously dream of victories in the ring without training in the gym - with partners and a coach. The future champion cannot avoid training in the sports section.

If your goal is to master self-defense techniques for your own safety and feel confident in the street, it is best to study individually for an agreed fee from an experienced trainer, and boxing is not the only and far from the best option in this matter.

Well, the goal pursued by boxers’ independent training at home is somewhat different - practicing the nuances of sports equipment, honing combat movements, developing the speed and power of punches. The point of all this is to improve the general physical condition, increase the dexterity 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.

About the advantages of homework

If this is basically what you need, then home exercises are 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 training plan for boxers, you are training according to an individual program. That is, the one that best suits your body in terms of load and purely psychologically for you as an individual.

The start and end time of training is at your discretion.

There are no dangerous blows to the head or other vital places, which in no way add to your health. That is, the inevitable harm to the body in boxing is reduced to nothing, and the exercises are only beneficial.

But is it possible to train in a small room, and what should you do with equipment in this case?

What does a boxer need at home?

Here is a list of things without which normal training for boxers is impossible (namely, working on the strength of your punch):

• Let's start with boxing gloves - without them you won't be able to hit a heavy bag.
• It is advisable to have bandage gloves that are worn under boxing gloves. They eliminate the long and not very convenient procedure of wrapping each hand with ordinary bandages.
• You definitely need to have a heavy pear (bag).
• You can’t do without kilogram dumbbells. They are needed to effectively work on strikes in addition to the punching bag.
• In addition, strength exercises will need to be done with heavier dumbbells. This is the best equipment for such activities, combining reasonable cost with small size.
• For certain exercises you will need a bench.

And it's all?

If you work out exclusively for yourself, you don’t really need anything else.

Such “bells and whistles” as a helmet, mouthguard, dynamic bag, paws, etc. can easily be classified as superfluous.

It’s great when the apartment has at least a basic horizontal bar, not to mention a set with a bench, wall bars and parallel bars. But, in general, there is no urgent need for all this.

Dress and put on the most ordinary items of sports clothing - as for any workout.

Let's warm up

Training for a novice 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 heads. The goal is to stretch the neck muscles. Then the pace speeds up a little, we move our arms in different directions, and turn our body. We walk for about three minutes in the so-called “duck walk” with simultaneous rotations of the wrists and hands to warm up. Then we walk in place, raising our knees as high as possible.

After warming up, you need to stretch the muscles, for which you need to do exercises for each group of them, and don’t forget about the spine. He should also get his share of stretching movements, since the program necessarily includes back training.

Having warmed up, we move 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 stances

Learn and remember several starting positions (there are three in total) from which you will perform the exercises.

• Front stance (abbreviated 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.
• Our stance (or SS) is one in which the weakest leg is put forward, the one of the arms, 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;
• In the opposite stance (denoted as PS), we push our strong arm and leg forward.

What are the exercises?

The boxer's training program allows each round to be completed (for those who don't know, the duration of a round is three minutes). Rest intervals between rounds are one minute.

Exercise 1. We make small, short jumps (they are also called shuttles) in the forward-backward direction, taking the SS position (that is, taking our stance), the front hand makes straight blows.

Exercise 2. We repeat the same movements in the opposite stance (PS).

Exercise 3. Having taken a frontal stance (FS), we perform direct strikes on the spot with an increase in their tempo and strength.

Exercise 4. Consists of slopes from the SS.

Exercise 5. Having adopted a frontal stance, as in the third exercise, we perform side blows on the spot.

Exercise 6. Consists of dives into the SS.

Exercise 7. It is done according to the same principle as exercises No. 3 and No. 5 (from FS on the spot), and consists of blows from below, called uppercuts.

Exercise 8. Shadowboxing.

Upon completion of this complex, it is worth doing what is called “boxer strength training for legs.” Jumping rope is perfect here. With a good level of preparation, you can jump for three rounds, taking a minute break between them each time.

How to hit a punching bag correctly

Before you start, take a short break to rest for five or ten minutes. During this time, you can take a leisurely stroll around your home gym. Then we put on gloves and approach the pear.

The rules for fighting a punching bag are as follows:

• We take our stance (SS) as the starting position.
• The blows should be alternated - a straight left alternates with an uppercut, a straight right alternates with a side blow.
• Don't stop at individual blows, move on to entire series and combinations.
• Try to hit the center of the projectile.
• The speed, as well as the force of impact, should be increased little by little, without sudden jerks.
• By getting into a fast rhythm and striking with virtually no pauses, you will provide yourself, in addition to improving your technique, with a good cardio load.

Individual parts

When training independently, 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 muscular joy.

What period of time to devote to training with a punching bag is up to you. The body itself will tell you when it’s time to stop exercising. The appearance of slight fatigue is a must as a signal of a job well done. But severe overvoltage should not be allowed.

If the bag swings too much under your blows, then it’s time to replace it with a heavier one.

Boxer strength training

Does a boxer need to build muscle?

Not just necessary - necessary. The fact is that without well-developed muscles, high speed of strikes and other movements are impossible. Legs are also important in this sport, 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 negate all achievements - that is, it also needs to be strengthened.

Strength exercises to help a novice athlete and boxer (approximate complex):

1. The best way to pump up the shoulder girdle, arms, and pectoral muscles is to do push-ups regularly.
2. The lower abdominals are strengthened by lifting the legs from a supine position.
3. Bend your lower back forward, keeping it straight, and use heavy dumbbells with your hands.
4. Legs - squats with weighted dumbbells.
5. The lateral abdominal muscles are trained by bending from side to side and holding a dumbbell in each hand.
6. In addition to push-ups, pull-ups are great for your arms, shoulders, and entire upper body. If you don’t have a horizontal bar, you can replace it with curling your arms with dumbbells (perform after the second exercise), and instead of the sixth exercise, pull the dumbbells up to your belt.
7. Strengthening the buttocks is done by lunging back and forth while holding dumbbells.
8. We pump the “upper” press by lifting the body from a lying (on the back) position.

If you want to improve the appearance of any specific areas of the body, you should find and add exercises for specific muscle groups to the suggested ones.

How long to train?

Beginners should start with just a couple of approaches, no more, after 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 properly restoring strength after a fight with a punching bag. The rest should last at least a quarter of an hour.

It is important to complete the workout correctly - walking at an extremely slow pace with slight shaking of the arms, which promotes general relaxation, is suitable as its end.

Regular training for a true boxer should become a routine, if, of course, you want to notice the result sooner. In this case, home training is a very useful thing. Firstly, you are your own boss and control the time allotted for the exercise, secondly, you create the atmosphere for yourself by playing background music to your liking, thirdly, no one distracts you with unnecessary conversations and advice, and you don’t have to worry about what you look like, etc.

Boxer training at home - a set of exercises

Be sure to do a warm-up before training, warming up the muscles of the boxer’s body, preparing them for future loads. This could be running, rotating the arms, warming up the elbow joints, and careful attention should be paid to warming up the hands. Here is a small set of exercises that a boxer can include in his daily training routine at home:

1. Fist push-ups. This exercise trains the triceps - the muscle that is responsible for the speed of straightening the arm during a strike. Thus, such exercises will allow the boxer to hit faster and harder. It is necessary to ensure that for a boxer 20 times from 2-5 approaches are given without difficulty. The number of push-ups increases by 2 with each new week. It is advisable to take a break of 5 minutes between exercises.
2. Jumping rope. In order to move quickly during a fight, be dynamic, attack sharply and quickly leave the enemy’s line of attack, you need strong legs and especially calf muscles. Therefore, we choose a jump rope. During each training session, the boxer must jump rope for 20 minutes, while varying the difficulty and variations of the jumps. While performing the exercises, you need to move around the room forward, backward, in a circle, mixing different movements. Jumping rope with varying intensities is a good running test that can further develop a fighter’s endurance.
3. Ab exercises. There are a huge number of options. For example, lying on your back, cross your arms on your chest, make a “fold” - first raise your torso and a second later your knees, folding it into a little book.
4. Squats. You need to do squats fifty times for each of five approaches. The benefits of such exercises have already been discussed. Also, do not forget that the blow also comes from the boxer’s legs, so they need to be trained intensively.
5. Pull-ups- a complex exercise that uses the muscles of the back and arms. Depending on the grip and method of execution, you can additionally pump up your abs, shoulders, and hands. You need to achieve the following indicator: five sets of ten pull-ups with a medium grip. Afterwards, you should increase each approach by one pull-up every week. By increasing the number of times during a given rep and reducing the rest time between sets, you can train your strength endurance as a fighter.
6. A fight with a shadow. An excellent exercise for movement, practicing strikes, various series and combinations, and defensive actions. Shadowboxing is done independently. The essence of the exercise is to constantly perform strikes and practice defenses with a non-existent opponent. You need to imagine your opponent in front of you, striking him. There are different variations when practicing; you can deliver single strikes or practice a series of strikes. This exercise provides a wonderful opportunity to practice or learn complex multi-hit combinations, as well as learn to improvise during a fight.

Another advantage of training at home is that it does not require any special expenses. You will have enough materials at hand to ensure that your training is intense and productive. Under all other conditions, no matter where you work out, the main thing is your attitude.