The right way to practice boxing at home. Boxing training at home: exercises, program

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What is boxing and what types are there?

“Boxing is a contact martial arts that evolved from fist fights. The first competitions were held in ancient Greece. Over time, rules began to appear - and so a simple fight turned into a sport. Each country had its own traditions of fighting, the equipment and technique of permitted techniques differed, says Evgeny Zolotukhin, silver medalist of the Moscow boxing championship, coach of the Section fitness studio. — Therefore, in the modern world there are several most popular types of boxing:

- classic boxing, during which only punches to the body and head are used;

— kickboxing, where the arms and legs are used during strikes;

- Thai boxing, where not only punches and kicks are used, but also elbows and knees. Captures are also allowed.”

“Nowadays it’s also fashionable to combine boxing with functional training. That is, in addition to practicing basic strikes and shadowboxing (air strikes. - Note ed.) the workout contains exercises for the muscles of the arms, legs, buttocks and abs. It turns out to be more dynamic, which is why girls especially love it,” says Andrey Lemmer, martial arts trainer at Five Concept Fitness.

During training, not only your body works, but also your brain. After all, first of all, boxing is a strategy.

What to choose: group or individual training

“Each has its advantages. For example, group work includes practicing punches and kicks on punching bags, punches during shadow boxing, and functional abdominal blocks. Plus, here people work in pairs, so they immediately gain experience in combat and create additional motivation to be productive.

And individual training is based on the client’s abilities and desires. You can work on strength or speed qualities, technique, physical development or endurance,” explains Nikita Sizenenko, master trainer of martial arts at the federal network of fitness clubs X-Fit.

What are the benefits of boxing?

“Boxing is a workout that works on endurance, speed, strength, coordination, agility and flexibility. It also has a great effect on the functioning of the cardiovascular and respiratory systems,” says Andrey. — If the goal is to lose weight, then this is an excellent and non-boring alternative to regular cardio training. You can quickly dry out and give your muscles relief. And you can burn more than 1,000 calories in one session.” Plus, boxing helps you let off steam and get emotional relief.

During warm-up and shadowboxing, work is done at a medium pace, which is ideal for fat burning (muscles do not acidify, but fat burns). The main part takes place at a higher pace, which contributes to the development of speed and strength indicators, endurance and, again, weight loss.

How to box and is it possible to do it without a trainer?

It's possible, but it's not worth it. “Despite the huge number of training videos, they practically do not pay attention to small details, which are extremely important in boxing. In addition, mistakes are often visible only from the outside. And if you do it incorrectly all the time, you can get serious injuries. The coach will lay down the basics: striking technique, correct stance, correct work with the center of gravity, and teach defense,” Nikita believes.

The first lesson usually begins with slowly practicing simple movements and striking techniques in front of a mirror or in shadowboxing format. Along the way, beginners learn defensive techniques - dodging, diving, and blind defense. They also sometimes practice punches on the paws, on the punching bag, and on the punching bag.

About pulse

It is always necessary to take into account the preparedness of a person and his heart for stress. Many gyms now provide heart rate monitors so that the trainer can monitor a person's heart rate and give him a rest when his heart rate exceeds the maximum. “The load during training constantly alternates: there are peaks of high activity, and, on the contrary, there are blocks for recovery. But the more you do, the calmer your body reacts to stress,” comments Andrey.

“The average heart rate during training usually remains at 70-85% of the maximum heart rate (it can be calculated using the formula: 220 - your age ⨯ 0.7). In these values, the maximum number of calories is spent, which contributes to weight loss,” continues Evgeniy.

THE ESSENTIAL GUIDE TO BOXING!

Are you new to boxing and don't know where to start? I've made this complete, fundamental boxing guide for all aspiring boxers, complete with explanations, images, videos, and links to more detailed guides. Please share this article with other aspiring boxers and fighters.

Let's start!

The Most Important Advantages of Boxing

First of all, why boxing?

There is no simpler question than this. Boxing is a great workout, perhaps the hardest of all sports. It requires speed, quickness, agility, endurance and perfect mental stability. Boxing advances you beyond belief, pitting the best and high-level athletes against each other. This is a pleasant science, but at the same time, it is a tough and brutal sport.

More importantly, boxing takes you much further than you ever imagined. Boxing makes you as alive as possible, humble in defeat and incredibly brilliant in victory. Boxing brings out the true fighter that sits deep inside each of us.

Fundamental Boxing Technique

Basic Boxing Stance

The basic boxing stance should be such that it is easy for beginners to attack and defend from it. In this stance you are well covered and both your hands are ready to attack. More advanced fighters will use different boxing stances for more advanced body movements and counter-attack capabilities.

Correct boxing stance - ready to attack and defend()

• The toe of the front foot and the heel of the back foot are on the center line. The dominant hand is located at the back (if you are right-handed, place your right hand at the back).
• The weight is evenly distributed between the legs, knees slightly bent.
• Feet point diagonally, stand slightly wider than shoulder width, and the heel of the back foot is raised.
• Elbows down, arms up.
• The head is behind the gloves, the chin is slightly pubescent, the eyes look through the gloves.
• Relax and breathe!

*** Get used to returning to this position after all the boxing moves!

More Boxing Stance Tutorials:

Basic Boxing Footwork

Beginners definitely need to learn how to step and turn on their feet. This movement may seem difficult at first due to the fact that many people have a habit of constantly bouncing off the ground. In boxing, you need to keep your feet low to the ground so that you are always ready to attack, defend, or move away. Also, constant jumping is a huge waste of energy. Effective footwork will come naturally once you develop better coordination and technique.

This is fundamental boxing footwork. Step with your lead leg and then bring your back leg up. This step-and-pull footwork technique ensures that your weight is supported and that you are always ready to attack or defend. It also prevents you from walking or crossing your legs, which can throw off your balance.

• To walk FORWARD or LEFT, first step with your left foot and then bring your right foot up.
• To go BACKWARD or RIGHT, first step with your right foot and then bring your left foot up.

*** TIP: Try to finish all steps so that your feet remain the same distance from each other.

The next most important boxing footwork technique you need is the pivot. It is usually performed on the front leg. You can use it for defense, to evade attacks, or for attack, to find new angles of attack. Pivoting on your feet can be useful for counters, moving you out of harm's way while still leaving you in striking range to counter.

• Rotate CLOCKWISE, shifting your right leg and allowing your body to pivot onto your left leg.
• Practice both small turns (45-90 degrees) and large turns (90-180 degrees).

More Boxing Footwork Tutorials:

• Video about boxing footwork technique: Added Step , Shuttle
• Boxing Footwork Strategy Video: How to Enter and Exit Strike Range

Basic Boxing Punch

Basic Hitting Technique

1. Start from a relaxed position
2. Exhale when you strike
3. Clench your fist and body muscles at the moment of contact with the target
4. Bring your hand back to you

Punching is simply an action that starts with you being relaxed and then quickly accelerating your hand towards the target while exhaling sharply. You clench your fist as you make contact with the target, and then relax it to throw a few more punches. The trick is to put all your body weight into the punch without losing your balance. Skills and experience will teach you over time.

For a beginner, the most important thing to learn is how to execute the shot correctly. Later, you will be able to throw many different variations of punches from different positions, and develop your own striking technique that suits your style.

Fundamental Striking Tips

• Rotate your entire body and rotate your feet when throwing ALL PUNCHES EXCEPT THE JAB
• Maintain your stance and balance for greater strength and mobility.
• Make sure your non-hitting hand is protecting the opposite side of your body.
• Exhale sharply with each blow
• All boxing punches are essentially variations of straight punches (elbow straight), side punches (elbow out to the side), or uppercuts (elbow down).

The Left Straight (JAB) is the #1 most important weapon in boxing.()

• Keep the rest of your torso still and extend your left fist straight forward.
• Exhale sharply as you punch, twisting your fist to hit the target with your palm facing down.
• Immediately return your hand after being hit to protect yourself.

*** Try to throw the jab with a step forward (“step jab”). Also, try to jab to the body while bending slightly at the knees and waist.

The jab is the most important punch in boxing. You can jab, defend, counter, score points, create space, and much more. This is your longest, fastest strike, it takes the least amount of energy, and leaves you the least vulnerable. Boxing trainers will usually tell you that every combination should start with a jab. It's a quick strike that stuns your opponent long enough for you to throw your powerful punches.

Excellent fighters have excellent jabs.

More boxing jab tutorials:

• (INTERMEDIATE/ADVANCED level)

Right Straight (RIGHT CROSS) - your strongest blow()

• Rotate your hips and upper torso COUNTERCLOCKWISE while rotating your right foot (about 90 degrees).
• Exhale sharply while extending your right fist in a straight line from your chin.
• Rotate your fist so that when it hits, it faces palm down.
• Don't let your head lean forward past your front knee.

*** When necessary, the right elbow can bend to create a small looping angle (overhand right) or even a large looping angle (swinging right) to punch past the opponent's guard. Many boxing trainers emphasize the importance of the right straight for beginners because it is less telegraphed and does not leave the fighter very open. It's rare to see a "right hook" because it will most likely block with the opponent's left shoulder. Bend at the knees and at the waist if you want to throw a right cross to the body.

The right cross will naturally be your strongest shot because it comes from your dominant hand and turns easily behind you. When the right cross is thrown in conjunction, the jab and right cross become known as a basic but incredibly useful two-piece.

LEFT HOOK - dangerous power punch()

• The body rotates as one solid unit when you rotate your feet.
• The left arm tenses as you slam your left fist into the target.

***For a left hook to the body, lower your left hand down and punch with a vertical fist.

The left hook is, without a doubt, one of the most dangerous punches in boxing. It comes from a side angle, making it difficult to defend against when your opponent is expecting direct hits. Also, this punch often results in knockouts because it turns the head around and makes opponents dizzy. You can throw left hooks to the head with a horizontal or vertical fist; For beginners, I recommend using the option that feels most natural.

Left hooks to the body are the most common way to attack the body. The Liver Punch (located under the right ribs) is famous for being incredibly painful and has resulted in many body knockouts. Body shots tend to knock you out of breath and destroy your legs, inhibiting your ability to move. A well-placed blow to the body can paralyze your legs and prevent you from standing, even if you are conscious and still ready to fight.

More boxing tutorials on the left hook:

LEFT UPPERCUT - dangerous, short and long blow()

• Rotate your feet clockwise (about 90 degrees), while lowering your right heel and lifting your left.
• The body rotates in the same way as when throwing a left hook (do not lean forward or backward).
• The elbow looks down, slightly lower your left fist and hit from bottom to top, while exhaling.

***You can throw this punch more straight or more curved, and also to the head or body.

The left uppercut works incredibly well at short range or even mid range. It is more powerful than a jab, comes out quickly, and can be quite unexpected. The only risk is that you need to be closer to your opponent and your shoulder is not raised to protect you from your opponent's right hands.

RIGHT UPPERCUT - dangerous, short and long blow ()

• Rotate your hips and upper torso COUNTERCLOCKWISE while also rotating your right foot (about 90 degrees).
• The body rotates in the same way as in a right cross (do not lean forward or backward).
• With your elbow looking down, slightly lower your right fist and punch from bottom to top, while exhaling.
• The fist is placed on the target with the palm facing up.
• Hit this punch compactly and quickly return to your stance.

The right uppercut is a devastating blow that is used at short to medium range. He is very powerful when you hit him in the head or body. The biggest risk is that you drop your right hand and leave yourself open to a counter left hook.

Basic Punch Combinations

Basic punch combinations for beginners! Learn the numbered kick system below and then try out all of these basic combos. You can throw these combinations in shadowboxing, on the bag, on the pads, or even in sparring. Each boxer will need to perfect these combinations so that they become commonplace.

2 = right cross

3 = left hook

4 = right overhand

5 = left uppercut

6 = right uppercut

k = body

*** Example: The 1-2-3k combination means a jab to the head, then a right cross to the head, then a left hook to the body.

Basic Boxing Combinations

• 1-1-2
• 1-2-1-1
• 1-2-3
• 1-2-1-2
• 1-2-3-2
• 1-2-3k-2
• 1-2-5-2
• 1-6-3-2
• 1-2-3-2-1

There are no rules regarding boxing combinations. You can throw whatever punches you want in the order you want. There are certainly SOME guidelines, such as throwing quick, probing punches (like a jab) before going in with hard punches that leave you open longer. Also, it is more natural to alternate punches between the right and left hands, but it is also a good idea to throw double lefts and double rights to confuse your opponent.

Over time, you'll learn other combinations (some of which involve flashy defensive moves) and eventually come up with your own to suit the situation.

More boxing tutorials on striking techniques:

Basic Boxing Defense

There are many defensive techniques that you may have heard of, some more effective than others. The first thing a new boxer needs to learn is how to block punches. Blocking is the easiest way to stay in striking range without taking damage. And for beginners, blocking is the safest way because it covers the angles of attack. Once you've mastered blocking, you can move on to more advanced things like parries, rolls, and slips. The main benefits of more advanced defensive techniques are that they allow you to defend yourself without using your hands, so your hands are free to hit back!

Blocking is the easiest way
stay within striking distance without taking damage.

Blocking head shots

• bring your gloves closer to cover your face
• Raise your right glove to block left-handed shots.
• raise your left glove to block punches from your right hand

Blocking body shots

• bring your elbows closer to you
• lower your right elbow to block punches from your left hand
• lower your left elbow to block punches from your right hand

Boxing Defense Tips

• It's safer to cover yourself rather than chase the strike (which still leaves you open).
• Keep your eyes on your opponent (the punches you see don't do much damage).
• Maintain balance, blocking blows without jumping back is easier when you stand on both feet.
• Hit back, the only way to go from defense to attack is to hit back.
• Stepping back out of striking range is the easiest way to avoid blows.
• Watch out for your strongest hand, if you can't defend against everything then at least watch out for the big shots.

Of course, there's more to blocking than just holding your gloves close to you, but it's a good start for beginners. There's no need to do anything fancy or get confused about where to place your hand. Pull your hands towards your face, or pull your elbows towards your body.

More Boxing Defense Tutorials:

Basic Boxing Counters

Over time, you realize that boxing is almost constant non-stop counter-punching. You will always be attacking and defending at the same time, so you will need to combine your offensive and defensive boxing skills. For beginners, the easiest way to counter is to block first and then immediately throw a counter. A jab can be countered while throwing another punch, or blocked first and then countered.

As your skills improve, you will eventually understand that any blow can be countered with any blow. The hard part is figuring out how to do it. For now, you should focus on easy counters for beginners that don't require high-level defensive moves.

Basic Counters vs. Jab

• throw your jab (head or body).
• throw another punch (head or body).
• blocking first and then countering may not be fast enough to counter the jab.

Basic Counters vs. Right Cross/Overhand/Uppercut

• Interrupt the right hand with a long jab.
• Or throw a quick left hook before or after his right hand.
• Block first, then throw your right hand.

Basic Counters vs. Left Hook/Uppercut

• Throw a long left jab.
• Block first, then throw a counter right.

More Boxing Counter Punching Guides:

Basic Boxing Training

The best way to train for boxing is to go to a real boxing gym full of licensed boxing trainers and competing amateur and professional boxers. There you will only need to follow the instructions of more experienced guys, and over time adjust the training program to your needs. Now, if such options are not available to you, here is what I recommend.

Essential Boxing Equipment

These are the most essential items that EVERY BOXER should have. Sure, you can borrow them, but it's gross/unhygienic and not as safe as having your own gear.

Bandages

An indispensable tool for protecting your hands. Do not work on the bag without hand protection, this can damage your wrist and quickly injure you. You need to wrap your hands every time you plan to wear boxing gloves.

Having your own bandages is like having your own socks. They will be filled with your sweat and your terrible fragrance. You can get by with one pair, but it would be better to use 2 or 3 pairs, depending on how often you train.

Gloves

Using gym gloves may be okay for a while, but over time you will come to love your own gloves. And sometimes it’s very annoying when you want to practice, but someone else is already using “your” gloves. Or one day you come to the gym and with a broken heart discover that “your” gloves are torn and the Velcro has been torn off. At some point, you'll come to the realization that it's better to have your own boxing gloves because they smell better, they have newer padding, and they're always available when you need them.

If you can only afford one pair, get 16-ounce training gloves. If you can afford a second pair, get the 12 oz or 14 oz for those times when you need to do speed work on the bag or stretch bag. (For sparring, always use 16 oz.) Small guys, women or children (under 55kg) can train with 14 oz gloves or smaller, but otherwise, I highly recommend the 16 oz standard.

mouth guard

This is a must if you are going to do sparring. I don't know why there are still idiots out there who think you can spar without a mouth guard. Possible consequences: A) You will lose a tooth, because the blow may land directly on one tooth, instead of hitting the entire jaw. B) You injure your jaw (which will make your jaw weak for a long time) because the lower jaw moves freely and is not firmly attached to the upper jaw. High probability of concussion. B) You will bite your tongue. I once bit my tongue RIGHT THROUGH. Imagine how painful it would be to pierce your tongue with your teeth.

Also, do not use someone else's mouth guard. Unless it's melted under your teeth, it won't provide you with the most protection. Also, since blood gets on the mouth guard all the time, you can catch someone’s disease (such as hepatitis, AIDS, herpes, etc.). The best mouth guards cost at least $20, but at least something is better than nothing.

Optional Boxing Equipment

Ultimately, all boxing equipment is a “must have” if you plan to take up boxing seriously and even compete. However, for a beginner who is just starting to learn boxing and is scouting out the situation, the equipment listed below may not be required. Do the best you can with what you have.

Helmet

Over time you will want to have your own helmet if you are going to be sparring regularly. It will fit you better and will always be accessible, and will not be constantly used and soaked in other people's sweat. The cushioning material will be much better since the helmet will not be used by 30 people. A helmet is required ALWAYS when sparring; don't spar without it.

Boxing Shoes

Boxing shoes increase your mobility and power in the ring. This is due to their superior grip and thin material that increases your mobility. Not only will you feel better in them, but you will also move much better. There is no other piece of equipment that can improve your boxing abilities faster than a simple pair of boxing shoes. My favorite brands are Nike and Adidas. Everlast and Rival are okay too. Title, I don't really like them.

Boxing Training Equipment

In order from most important to least important. You will most likely need EVERYTHING to become a successful boxer, but if you are not going to compete then it doesn't matter at all.

Gym and Trainer

The fastest way to learn is to learn from someone who knows what they are doing. The people and environment you surround yourself with have a great influence on your growth. Training with a coach and the best fighters will increase your skill level very quickly. Training alone or with lower level fighters will slow down your progress. With that said, training in the gym and working with a trainer is best. It will be difficult and scary and outside of your comfort zone, but it will make you a better fighter!

Partner

A partner can hold your paws for you, run with you, train with you, motivate you and push you beyond your limits. Boxing, like many other endeavors, is a thousand times more fun when you do it with someone. Trying to box without a partner is like learning to play chess alone. You'll dream up all sorts of unrealistic possibilities, only to lose later when you finally meet a real opponent. If you don't want to waste forever, find yourself a partner so you can progress exponentially.

Punching bag

As a beginner, you will need a bag to develop proper punching form, punching power, punching speed, and punching endurance. You'll probably have a lot of fun at first because you've never had the opportunity to get your energy out in this way. Over time, you'll move on to bigger and better things, but as a beginner, the punching bag is a lot of fun.

Pear on stretch marks

A great way to develop accuracy, timing and hand speed. I highly recommend this as an addition to, or even a replacement for, a bag, especially for highly experienced boxers.

Jump rope

For $5, you can't find a better piece of boxing equipment that will help you develop all of your boxing muscles, balance, footwork, and even striking abilities. Jumping rope is a common way to warm up, train and cool down for boxers.

Pneumatic bulb

Excellent for developing rhythm, timing, accuracy, hand speed and hand endurance. An air bag is absolutely necessary for serious boxers, but not so necessary for those who practice boxing for themselves. If you have access to a jump rope, that's great.

Boxing ring

You can spar anywhere, but the boxing ring is the best option if you want to learn how to box according to the generally accepted boxing rules and scenarios. Having a ring helps limit the space so that neither you nor your opponent can run too far out of range. It also forces you to develop long-range skills as well as short-range skills. On a more psychological level, being in the ring forces you to confront your opponent without the ability to escape.

Boxing Training

Below is the basic idea of ​​basic boxing training. It may be too easy for natural athletes, but too difficult for others. Do what you can and move up. If something is hard for you, then you know you need to do it more. If something is causing you pain, STOP. Last but not least, REST. Don't be a nerd and don't train until you're completely exhausted and injured. No sane athlete does this, only noobs (because they don't know how to be productive other than completely exhaust themselves).

Boxing Warm-up

• 3 ROUNDS - running or jumping rope (both are good) [ how to jump rope ]
• 3 ROUNDS - shadow boxing [ how to shadowbox ]
• warm up and move your limbs to warm up your body [ how to stretch your arms ]

Boxing Training

• 3 ROUNDS - mitt work with a trainer/partner (to develop new skills)
• 3 ROUNDS - bag
• 3 ROUND – pneumatic bag
• ROUND 3 - punching bag
• 3 ROUNDS - more shadow boxing (to consolidate newly learned skills and warm up for sparring)
• 3 ROUNDS - sparring, can be for training or educational purposes
• 3 ROUNDS - endurance work, can be plyometric exercises, Tabata exercises, resistance training, gymnastics, etc.

Boxing Cooldown

• 100 push-ups
• 100 sit-ups
• 100 crunches
• stretch again so your muscles aren't too damaged the next day

Boxing Training Tips:

• Ask everyone for advice. It's incredible what you learn when you get advice from many different angles - there is more than one way to do something, you have to learn them all (there is no "best way")
• Eat right. This will provide you with more energy and speed up your recovery.

More boxing training guides:

• (try this great workout!)

Basic Boxing Strategy

Boxing is 90% Psychology

Whenever it's time to compete, whether it's in the gym or in a tournament, you'll sooner or later run into confidence issues. It's natural for people to start doubting themselves about their first big loss. You start to wonder if boxing is even for you. Or perhaps you feel like you've reached a plateau and can't get any better. Here are some guides to help you cope with these psychological difficulties.

• How to Become Outstanding (inspirational articles) -,

Boxing Styles

A lot of people ask me:

• What is the best boxing style?
• How to fight like Mike Tyson? How to fight like Floyd Mayweather?
• Which boxing style should I use?

Okay, look, it's hard to explain, but I'll try my best. Here's the rub, there's actually no such thing as a "fighting style" or even a "best style." The only style that matters is YOUR NATURAL STYLE. That is, doing things naturally and easily for yourself. Moreover, you don't even have to think about style. Just keep improving your boxing technique, training and strategy, and over time - your "style" will become the result of it. What matters is that you win, not what you look like.

Your number one goal is
always make the best choice.

And the best choice is what feels easiest and most natural. A tall guy will probably find it easier to fight high. A short guy will probably have an easier time fighting low. Mike Tyson fights the way he fights because he likes it easiest way. He throws hard punches because he's already a strong dude, he doesn't need to put in extra effort to BE strong.

Muhammad Ali can dance around the ring because he has excellent footwork. If you want to do the same, you will have to develop your footwork to the point where it becomes easy. Otherwise, trying to be Ali when you don't have his skills and form is just a waste of time. All the best fighters you see have their own distinctive style because it is the easiest way for THEM to be successful. And you will have to find the EASIEST way (not the most spectacular) for YOU to be successful.

Of course, this doesn't mean your style will never change. This is nonsense. Your skills, physical attributes, and psychology will change over time, and so will your style. Your style will continue to evolve as new moves and new approaches to fighting become more natural to you. But this only happens if you focus on yourself, instead of trying to copy someone else. It's good to look elsewhere for inspiration, BUT FOCUS ON YOURSELF!

Boxing Sparring

I really hope you either know what you're doing or at least train with someone who knows what they're doing. Sparring can quickly become a dangerous thing for untrained wannabes. It's a lot of fun watching YouTube videos of fights on the street...and then when you do it, the worst happens—your nose is broken, you get a concussion, an injury, or even death. These things do happen. Boxing is not a game; this is a serious sport. Go slow and work up to your full speed with practice, that's the only safe way to learn something.

Exercises for Sparring

It is very important to gradually work your way up to full contact sparring, especially if you are a helpless beginner. Work easy, work slow. If you're in pain, you're working too fast. If one of you jerks, you are working too fast. I recommend shadowboxing each other first (simulating a no-contact fight), then working only on jabs before using all possible punches. It's also a good idea to start with 2-minute rounds at first. If you get tired quickly, it doesn't mean you suck, it's a natural thing that happens to many fighters, especially if they're not used to the pressure of fighting.

Sparring Tips

• Wear safety equipment (mouth guard, helmet, etc.).
• Spar with someone who will help you LEARN to fight better (not just beat you up).
• Don't spar with someone who is TRYING to hurt you (save that for when you're better trained).
• You don't owe your coach anything, don't let him put you in dangerous situations.
• HANDS HIGH, LOOK AT YOUR OPPONENT, BREATHE.
• Deal no more than 3-5 hits at a time.
• You will ALWAYS be tired. It's better to get tired from striking than from defending.

Basic Combat Strategy

Every beginner should, at a minimum, start with a basic battle strategy. The goal is to score a few points without leaving yourself completely open. You can go very far if you do it right.

• 1st round: move around the ring and try to touch your opponent. Watch how it moves and where it is open. Study him and hit him without putting in too much energy. Save your energy for the later rounds.
• Round 2: You need to feel his rhythm of movements. Start throwing harder punches and hit back, but don't do it mindlessly. Stay away from the ropes and remember to throw punches or you'll turn into a punching bag.
• Round 3: Give it your all. Throw your most effective shots, as many as you can. Be aggressive, but not careless. This is the last round, so work as hard as possible. Empty your tank before the gong rings.

Basic Fighting Styles

There are several basic ideas on how to fight different types of opponents. This is by no means a complete guide. Ultimately, you will need to improve your stamina and technique to improve your fighting abilities. As your boxing skills develop, so will your ability to handle different types of opponents. And even then, there will always be someone who can easily suppress your style.

Power puncher - either use good defense or move a lot. The goal is to avoid his attacks without expending more energy than he does. You need to wear him down so you can attack him when his blows won't do much damage anymore.

Speed ​​runner— attack fast opponents the way you would attack a punching bag, not a bag. This means using quick punches rather than power punches. Use a lot of quick strikes and eventually you will catch him. Once you do this, you can try to throw more power punches.

Protective armor- throw a lot of punches and you will break through his defense. Try to get behind him from the side or behind him before attacking, don't stand in front of him, or you will run into counter-strikes. Take your time, there is no rush as he doesn't throw anything away.

Aggressive multi-hitter- these guys can be a nightmare for newbies. You don't have time to think, so all you can do is hit back and hope you don't get tired before he does. Work smart and aim good shots. Get closer to him to take away his striking space or use a tight guard to block many of his strikes. Be sure to hit back to at least keep the fight even, or you'll turn into a punching bag.

Tall or long-armed-Go forward with a high guard and throw sharp overhand rights. Try to trade punches and see if you can wear him down. The goal is to get within striking range without missing punches or expending a lot of energy.

Short guys or divers- if you can’t hit the head, aim for the body and from there transfer to the head. A good idea is to aim for the chest to force him to block there, then move to the head or body.

Boxing Mistakes of Beginners

More boxing tips for beginners!

Mistakes of Newbies in Technology

• Tilt your head forward beyond the knee line.
• Tense body and clenched fist during strikes.
• Lifting of feet at impact (reduces balance, emphasis and power).
• Closing eyes in defense.
• Too big ego. Be sure to ask someone for advice. It's amazing what you can learn when you get advice from so many different sides - there is more than one way to do something, you have to learn them all (there is no "best way").

Newbie Mistakes in Training

• Not having a coach, thinking you can teach yourself everything (a fighter with a coach can learn 3 times faster than someone who trains alone).
• Too much work on the bag. ()
• Too much focus on strength (instead of speed, endurance, balance, accuracy, etc.).
• Shadowboxing isn't enough.
• Do not have rest days during the week.
• Feedback training (sparring, paws) is much more useful than exercise training (shadow boxing, apparatus work, etc.).

Newbie Mistakes in Combat

• Lowering hands.
• Jump around the ring instead of using a step-up.
• Do not look at your opponent (especially during exchanges).
• Too few or too many strikes, the best combinations are 3-5 strikes at a time.
• Reaching out with punches instead of getting within range.
• They don't use the jab enough.

Boxing technique is very complex and takes years to learn. But, if you try to explain it in simple language, the essence of boxing as a sporting competition is that you need to inflict as many correct blows on your opponent as possible, and miss as few of the same blows from him as possible.

In this case, any blows below the belt, bites, blows with any parts of the body other than fists, blows to the kidneys and to the back of the neck or head are considered prohibited.

Video boxing lessons

A round in boxing lasts three minutes. You can win either by knocking out your opponent (the opponent touches the floor with any part of the body except the leg for 10 seconds in a row), or by gaining more points (points are awarded for correctly delivered blows; penalty points are awarded for violating the rules).

The number of rounds may vary (for example, the first professional fight should be no more than 4 rounds, and a classic professional fight consists of 12 rounds).

Interview with a boxing trainer

Can other sports be compatible with boxing?

Boxing, like any aggressive sport, helps develop muscles at an accelerated pace, so it is best to combine this sport with athletics, gymnastics and other strength exercises for stretching and muscle development.

Boxing can also be combined with other serious types of martial arts, but does the student have enough strength for all these activities? I think it's better to take one type seriously and do it with additional muscle strengthening.

Are boxing students registered with any government agencies?

Boxing is a serious sport and all students a priori have better physical fitness than people who do not play sports. There are no rules or laws about submitting data about students, but everyone who comes to practice should understand that sport is not an opportunity to feel stronger than others on the street, but an opportunity for self-defense and protection.

Is it possible to drink alcohol while practicing boxing?

No one can prohibit drinking alcohol, but sport involves building muscles that will work for human health. Any alcohol destroys fatty tissue, from which muscles are built during sports and effort. Therefore, everyone decides for themselves whether to drink alcohol or not.

How are pairs selected for training? Newbies with experienced people or newbies with newbies?

Well, if you put a newbie in a fight with an experienced one, then the newbie will have a hard time. No, pairs are always matched by strength, with a slight advantage, so each student follows stronger opponents, and those who are stronger simply practice blows.

During training lessons, the lesson or round may be stopped and the correct strokes or errors are sorted out, which happens more often. Young men often begin to feel strength in their arms and legs ahead of time and move away from practicing the technique, going into simple hammering.

Some quit prematurely without mastering boxing techniques. All pairs are thought through very professionally.

Can girls do boxing?

What's the difference? Gender does not play a role in this sport.

Boxing technique- This is a kind of mechanism with which you can win in boxing. The better the work of this mechanism, the more victories the boxer will win in fights. In order for boxing technique to give such a desired result, it must be constantly improved, all the time practicing all the elements that it includes. Namely, strikes (Hook, Uppercut, Jab, Cross), defense in boxing. Boxing technique also presupposes knowledge of such concepts in boxing as clinch, knockout, knockdown, what they are for and how to behave with them.

Video about boxing technique

Boxing technique for beginner boxers

For novice boxers, boxing technique, first of all, should be clearly demonstrated, but before starting practice, I suggest first considering the theory. So, boxing techniques are divided into striking, defensive and mobile. Let's consider each of them separately.

Boxing striking technique

This boxing technique involves practicing basic boxing punches, such as Jab, Cross, Uppercut and Hook. Knowing these basic blows and applying them in boxing, you can win not only on points, but also knock out your opponent. You can practice punches in boxing with the help of punching bags and other various exercise equipment. Punch training involves strength and speed. These two factors have an incredible impact on the outcome of the battle. A dexterous and strong boxer more often wins in boxing, round after round gaining the maximum number of points for blows. There are also distracting maneuvers, which, combined with speed, will help distract the opponent in order to deliver a possibly decisive blow. You need to strike with all your strength, to do this you need to tense all your muscles, strike and exhale only when your strike has reached its target. This boxing technique is trained by professionals using a medicine ball. A medicine ball is a medicine ball that can weigh from 1 to 10 kilograms. When you are lying on the floor, this projectile is thrown from above onto your abs, you tense your whole body, hold your breath for a while, and when the ball falls on your stomach, exhale sharply. If you use this method when striking, its strength will increase noticeably.

Sparring- this is the part of the training when you can clearly see that the person is not a punching bag and it is more difficult to hit the target than during training with a simulator. Thus, when practicing a strike in sparring, you need to think through your move, be one step ahead, develop tactics, and take into account the dexterity of decision-making of your sparring partner. After sparring, it is very important to analyze all the mistakes made together with the coach, since all the shortcomings are visible from the outside. After a detailed “debriefing”, it is necessary to work out those blows and connections (series of blows) where mistakes were made.

Boxing defense

Defense in boxing includes all the methods of defense against enemy strikes. It is worth mastering not only blocks and clinch, but also the technique of correctly receiving punches. To do this, you need to train your body, constantly develop muscles and abs that protect vital organs from damage and hemorrhage; well-pumped neck muscles hold the boxer’s head in place after a strong blow from the enemy and help to remain conscious if you are hit in the jaw.

Dodging punches is also a kind of defense in boxing. But to do this, you either need to have the gift of clairvoyance, then you can predict where the enemy’s fist will fly. Or have good resourcefulness. To react very quickly to a blow, look straight at your opponent the whole time, throughout the round. Taking your eyes off even a second can be fatal for you and affect the outcome of the entire fight. As they say, the worst thing is what we don’t see, and if we don’t see, it means we can’t control it.

Clinch- this is also a defense in boxing, it consists in the fact that the boxer not only blocks the opponent’s blows, but also cannot strike himself, since he holds on to the opponent with his hands, one might say, hugs him tightly. During the clinch, you can think over your further actions and strike immediately after leaving the clinch. It is prohibited to hold the clinch for a long time; the referee is obliged to separate the boxers and warn that this is a violation.

The weakest points on a boxer's body are the temple, lower jaw, liver, solar plexus and heart. Getting into these areas can cause very painful spasms, fainting, difficulty breathing and even cardiac arrest. These are vital organs, so you should build your defense so that these points are not damaged. Hitting your opponent in even one of these places can knock you down or, even worse, knock you out.

As we all know best protection- this is an attack. Try to strike yourself before your opponent finds an opportunity to hit you. This will exhaust him greatly, and he will definitely be defeated.

Mobile boxing equipment

This technique is also very important for a boxer, as are striking and defensive techniques. Movement around the ring must be fast and dexterous. Thus, you can mislead the enemy, confuse him, and avoid his blow. To hone the skill of moving around the ring, you need to start by pumping up and training your leg muscles. To do this, there is a huge list of simulators and methods, you just need to follow them. You can use jumping rope, a tennis ball, a tire, and various jogging options. Choose what is most interesting to you, or alternate one with the other. It's up to you, but it is simply necessary to train the speed and quality of movements around the ring, as this will help solve a number of tactical problems during the fight.

You can move by steps or jumps. Steps - regular, side steps or mincing steps. Professional boxers rarely use jumps because they involve a temporary loss of stability, thereby increasing the boxer's vulnerability. Very often they use side steps, but not on the toes, but with the entire surface of the foot - for stability.

You can become a successful boxer when the boxing technique is fully mastered; each round will bring points for good striking, when the Hook, Jab, Uppercut and Cross are brought to automaticity. But you shouldn’t stop at the achieved level, there is always room to grow. Improve your boxing technique and get more and more results.

Introduction.

1. A beginner will definitely participate in sparring at full strength from the first training session.

2. All boxers have a broken head.

3. Low intelligence of boxers.

4. Boxing will teach you how to fight well and quickly.

5. Boxing is less effective than martial arts that involve kicks.

6. Boxing has a high risk of injury.

7. Injuries in boxing cannot be avoided.

8. A beginner will always lose to a person who has even little training experience.

9. A boxing club is very easy to choose.

1. Excessive commercial orientation

2. The club does not compete in official tournaments held by the boxing federation.

3. The coaching staff practically does not train newcomers.