Boxing training at home. Boxing training at home: exercises, program. Classes for beginner adults

“How to learn boxing at home? Is it possible?" - many fans of this sport ask a similar question. If the answer to this question is affirmative, then the following arises: what is necessary for this, in this case?

Someone will immediately have an answer: first you need to buy boxing gloves! And really, what is a boxer without boxing gloves? But their mere presence does not make you an athlete who is capable of knocking down an opponent.

So, you have your boxing gloves, now it’s time to start training. There are a number of exercises that are mandatory for absolutely everyone who wants to learn boxing. This includes push-ups with fists, intense squats, exercises aimed at strengthening the abdominal muscles and, of course, jumping rope. All this very well develops physical strength and endurance, without which there is simply no place in this sport.

The next stage - learning boxing techniques - is quite difficult and time-consuming. To get started, you need to study the relevant literature and stock up on good quality video lessons. It would be nice to equip a small corner for training, where there will be a mirror and a punching bag. Working in front of a mirror will help you hone your boxing technique and transform your skills into skills.

Now let’s figure out what exercises you need to do to practice the boxing technique itself. One of them is “shadow boxing,” the essence of which is that you constantly strike an imaginary opponent while practicing defense. The exercise develops well the mobility of all arm muscles and allows you to consolidate the learned strikes in different combinations.

To perform another important exercise - “work on the paws” - you will need the boxing paws themselves and the help of a friend who agrees to help you by putting this sports equipment on his hands. Thanks to this exercise, the correct blow is delivered, its accuracy is practiced, and certain techniques are honed.

So, you train almost every day, do all the necessary exercises, and you are simply haunted by the thought of when, finally, you will become a real boxer, not only able to protect yourself and your loved ones at the right moment, but also measure your strength in a real fight with another boxer. To answer this question, let's take a little break from boxing.

Remember the Russian folk tale “Porridge from an Axe”? The servant easily and simply coped with the task set for himself: to cook porridge from an ax. The porridge turned out great, but... there is one “but”. The hostess asked the soldier a question: when will we eat the ax? To which I received the answer: the ax is not yet finished cooking, next time it will be finished cooking and we’ll eat it. But you and I understand that the soldier cheated and that no matter how much this ax is boiled, it will never be cooked and will never be ready to eat. And here lies the answer to that very cherished question.

You will never learn boxing at home without one small condition. Everything that was written above works and helps only when home workouts are an addition, and a very good one, to classes with a professional trainer.

Only a coach can properly give you a real boxing punch. Only a trainer can do not just correct, but high-level “paw work” with you. Only a coach will be able to find you the right sparring partner, without whom it is impossible to learn boxing under any circumstances. Only a trainer will help you practice your boxing technique in accordance with the chosen school. And, finally, only a coach will be able to point out all your mistakes and mistakes and direct you in the right direction, because he, a professional in his field, knows better from the outside.

A fight in the ring according to the rules of classic boxing requires good physical preparation. You don't have time to catch your breath. There is no way to lower your hands, shake yourself, or wipe the blood or sweat from your face. You need to have an excellent sense of your body, know your weak points and see the weak points of your opponent.

Boxing is the loneliest sport, the most mentally and physically difficult. Your body is being abused. This is not like running a distance, swimming in a pool or throwing a ball into a basket. You must always be 100% ready.

Emanuel Steward, professional boxing coach and boxing commentator

The main qualities that a fighter needs are anaerobic endurance. Strength is needed to strike quickly and powerfully. Anaerobic endurance is necessary to avoid enemy blows and deliver your own. A boxer's training is based on these two factors.

If you don't practice martial arts yourself, training on bags and shadow boxing is unlikely to be useful to you. At the same time, a number of exercises that boxers love and practice are sure to fit into your workout and help you get in shape.

1. Running

Running is considered one of the best ways to prepare a fighter for long and grueling minutes in the ring. The stress on the heart that different types of running provide improves endurance and the fighter’s ability to regulate the rhythm of work during a fight.

2. One-arm burpee for a while

Burpees are an exercise that uses the whole body, develops strength, speed, endurance and proves that your body weight is quite a sufficient load. One-arm burpees allow you to work your shoulder girdle more intensely by placing your body weight on one arm. Timing will only add to the heat.

3. Jumping from prone position

The exercise is also aimed at increasing endurance. From a prone position, the legs are pulled up to the arms with a jump. The difference from ordinary jumps in a prone position is that you need to stand on your fists and pull your legs up one by one, maximally working the gluteus maximus and biceps femoris muscles.

By standing on your fists, the striking surface of the knuckles is strengthened and the load on the shoulder girdle increases.

4. Timed push-ups

One of the most versatile types of bodyweight exercises, which many neglect. But not boxers. One-arm push-ups, tight, lever push-ups. Try new things. Try doing push-ups at speed. If you can't do 100 push-ups in a row, you still have room to improve.

5. Fold with one leg alternately

Potential harm to the spine aside, this exercise is one of the most effective for working the core muscles. It works the upper and lower abs, targeting both the rectus abdominis and oblique abs.

6. Diagonal crunches

The main load falls on the oblique abdominal muscles, additional - on the rectus and lumbar muscles. This exercise, combined with a fold, can make your abs steel and impervious to blows.

7. Jumping rope

Jumping rope develops aerobic and anaerobic strength, increases the rate of muscle contraction, thereby increasing your speed and strength, and engages the muscles of the upper and lower body, as well as the core muscles.

In addition to regular jumping rope, boxers actively practice jumping on one leg and alternate jumping on the rope. Some people prefer to alternate 2-3 jumps on each leg. 10 minutes of jumping rope at the initial stage will be enough.

8. Pistol

Pistol or pistol rolls are a great way to work your leg muscles. Your body weight shifted onto one leg does the trick. And since footwork is extremely important for a boxer, these exercises are indispensable.

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.

Practice your shots. Successful boxers practiced their punches for a very long time and persistently before entering the ring. It doesn't matter if it's a shadowbox or a heavy bag, a young boxer needs to focus on placing his punch correctly. After mastering several types of punches, boxers begin to learn combinations with which they will inflict a lot of crushing blows on their opponents. The most effective punches in boxing are:

• Jab: Typically thrown with the weaker, forward hand. The jab helps keep the opponent at a distance. A jab is a short punch. To make the jab as effective as possible, professional boxers twist their arm and hand at the last moment before striking.
• Cross: In contrast to the jab, which is thrown with the forward hand, this punch is thrown with the rear hand. The shoulder gives the punch power.
• Hook: The hook is applied to any unprotected area - the head or torso. The kick is often used in combinations with other punches. The disadvantage of the strike is that it is very sweeping, and you can get caught in a counter-attack.
• Uppercut: An overhead blow delivered in close combat with the striking hand.
• Combinations: After you have worked out your striking techniques, you can move on to combinations. The simplest combination that all boxers start with is 1, 2 (jab followed by a cross). The next combination adds another hook 1, 2. (If you are right-handed, then left jab, right cross and left hook.)

Learn to take and block a blow. In boxing, the main thing is not only to deliver as many blows as possible, it is also important to miss the minimum number of blows from your opponent. The most effective moves to avoid a punch in boxing are:

• Parry: After raised arms and chin down, parrying is the second main defensive technique in boxing. To parry a blow, you need to knock aside all of your opponent's blows.
• Sliding: A sharp jerk of the body to the side and a blow to the enemy’s head does not find its target.
• Block: During a block, you make no effort to avoid contact. You soften the blow with your gloves, not with your body movement.
• Pendulum: You bend your knees slightly to squat down a little and not miss a strong blow to the head, such as a hook. And you duck to the side. Thus, you directly remove your body from the enemy’s attack.
• Dive: This technique was often used by former heavyweight boxing champion Muhammad Ali. Press the gloves to your forehead, point your elbows away from your body, and press your chin toward your chest. This technique offers little protection against side blows, but is very effective against direct blows to the head, because Most of the impact force is absorbed into the gloves and forearms.

Do you like boxing? Do you want to be like the stars of the ring? Do you think this cannot be achieved at home - without a trainer, sparring partners, a ring with ropes and the entire set of equipment, like in a boxing gym?

But you can conduct boxer training yourself at home and get excellent results - get a brilliant sports uniform, look like a fighter and feel invincible. What is needed for this and how to train?

Meaning and goals

It’s true that you won’t be able to achieve victories in the ring without training in the gym – with partners under the guidance of a trainer. If you want to become a champion, be so kind as to enroll in the section.

To learn self-defense and master street fighting skills, it is recommended to find a competent mentor and take lessons at home or from him for an agreed fee. And boxing in this case is not the best choice.

Independent home training with practicing boxing strike techniques, movements during a fight, developing the strength and speed of a strike, and so on serve other purposes:

• Significant improvement in health;
• Acquiring speed and dexterity of movements;
• Gaining impact power;
• Strengthening muscles and ligaments;
• Finding a beautiful athletic figure not like a bodybuilder, but like a boxer - many people prefer the second option;
• External resemblance to a fighter, improving the image and scaring off hooligans;
• Strengthening the mind and acquiring fighting character traits.

If training is needed only for these purposes, training at home has no disadvantages compared to the gym, and advantages on the face:

• The types of exercises and loads are determined individually, you are your own coach and do what suits you best;
• You choose the start and end time of classes;
• No blows to the head or other places, which eliminates harm to the body and receives only benefit.

But does boxing require bulky and/or expensive equipment, and can it be practiced in a small room?

Boxer's home equipment

To generate impact force, it is imperative will be needed:

• Boxing gloves - hitting a heavy bag with bare fists is fraught;
• Bandage gloves, worn under boxing gloves and eliminating the need to wrap your hands with regular bandages, which is very inconvenient;
• Heavy pear (bag);
• Dumbbells weighing 1 kg - for more effective practice of punches without (before) a punching bag;
• Heavier dumbbells are the best equipment for strength training at home due to their small size and low cost;
• A bench for performing some strength exercises.

If you practice for yourself, you can easily do without the rest of the equipment, leaving the helmet, mouthguard, paws, dynamic bags and other things to the professionals.

It’s good if there is a horizontal bar in the house, even better - a set of wall bars + bench + horizontal bar + parallel bars, but you can train without this.

Regular sports clothes and shoes are suitable - as for any sport at home.

Warm-up

You need to start by walking slowly around the room while simultaneously moving your head to warm up your neck muscles.

• Slightly speed up your gait and perform various movements with your arms, followed by turns of the body;
• Walk in a “duck walk” for 3 minutes, while simultaneously stretching your hands and wrists;
• Walk in place, raising your knees high.

After you have warmed up thoroughly, do muscle stretching exercises. Be sure to also stretch the spine, since the training program includes exercises for the back.

Technique and speed exercises

Boxing begins immediately after the warm-up. When starting classes, do without 1-kilogram dumbbells; pick them up after 2-3 months.

How to move around the ring

To perform the exercises you will need three starting positions:

• Front stance (hereinafter abbreviated as FS): feet shoulder-width apart, hands clenched into fists near the chest, knees slightly bent;
• Own stance (SS) - the weaker leg is put forward, the weaker hand is also in front and covers the jaw, the other hand is at chest level. Usually the left leg and hand are in front, for left-handed people it’s the other way around;
• Opposite stance (OS) – the stronger leg and arm are in front.

Front stand

You have seen your stance many times on TV, you will definitely be able to copy it, and master the PS too.

Exercises - perform 1 round (1 round = 3 minutes), rest 1 minute after each:

• Short jumps back and forth (hereinafter referred to as shuttle jumps) in the SS with direct strikes with the front hand.
• The same thing applies to PS.
• Direct blows on the spot from the FS with a gradual increase in strength and tempo.
• Slopes in SS.
• Side impacts on the spot from the FS, according to the principle of exercise 3.
• Dives in the SS.
• Low blows (uppercuts) on the spot from the FS, according to the principle of exercises 3 and 5.
• A fight with a shadow.

Upon completion of this complex perform jumping rope– the best exercise for leg strength. If physical fitness allows, do 3 rounds with breaks (hereinafter, by default, the break lasts 1 minute).

Peeling a pear correctly

Rest for 5-10 minutes while walking slowly around your home gym and continue boxing by putting on your gloves and walking up to the bag.

Hit the bag from the heart, following simple rules:

• Starting position – SS;
• Alternate blows - straight left with uppercuts, straight right with side;
• Perform strikes not only individually, but also in series and combinations (straight + from below + side + straight, etc.);
• Get into the middle of the pear;
• Increase the strength and speed of blows gradually;
• If you hit at a fairly fast pace without pauses, you will not only improve your strike, but also.

When practicing for yourself, it is useful to perform strikes first in the SS, then in the PS. But if it’s too inconvenient, it’s not worth it, because classes should bring joy.

Determine how long to exercise on the pear yourself by listening to your precious body. Mild fatigue is mandatory, excessive fatigue should be avoided.

Important: if the bag begins to swing strongly after impacts, it’s time to increase its weight.

Why and how to swing

Do people who choose boxing need exercises to pump up their muscles? Necessary because:

• Developed muscles only increase the speed of strikes and all other movements;
• This sport requires both strong arms and strong legs, which means they need to be strengthened - along with the buttocks;
• Abdominal muscles - no explanation needed here;
• Strong abs harm a weak back, so be sure to strengthen that too.

Have we convinced you? So here is a set of strength exercises for a beginner athlete with fists:

• For arms, shoulder girdle and chest - push-ups.
• For lower abdomen– leg raises while lying on your back.
• For the lower back - either hyperextension or bending forward with heavy dumbbells in your hands (keep your back straight when bending!).
• For legs – squats with dumbbells in hands.
• For lateral abdominal muscles– bending to the sides with dumbbells in hands.
• For the arms, shoulder girdle and upper back - pull-ups. If there is no horizontal bar, after exercise 2 do arm curls with dumbbells, and instead of exercise 6, do bent-over rows of dumbbells to the waist.
• For the buttocks – lunges alternately back and forth with dumbbells in your hands.
• For the upper abdomen - either lifting the torso while lying on your back, or a “fold”.

You can safely add to this complex exercises for muscle groups whose appearance you want to improve.

Start with two approaches, after three months move on to three. To pump up muscles, the best number of repetitions is 6-10. But if 10 are easy to do, and there is no way to increase the weight of the dumbbells, do more.

Proceed to strength exercises, having a good rest after working out with a pear (10-15 minutes).

And remember to end the workout correctly - walking very slowly with light movements (shaking) of your arms to relax strained muscles.