Strength training in boxing. Standing body rotation - warm-up exercise for oblique abdominal muscles Jumping with a barbell on your shoulders

1. Take a gymnastic stick in your hands, place it behind your head on your shoulders, grab it with a grip wider than your shoulders - the wider the better, you can grab the very edges.
2. Straighten up, bring your shoulder blades together, pushing your chest forward, bend your lower back slightly - let your spine take its natural position. Then the exercise will affect not only your muscles, but also your posture.
3. Perform body turns to the right and left due to the efforts of the lateral abdominal muscles to the widest possible amplitude.

This is what it looks like:

Safety

There are people who perform this exercise not with a light gymnastic stick, whose function is to provide an additional line of support, but with a barbell as an additional weight. Under no circumstances should you do this - there is a very high risk of injuring your back. Remember - this is not a strength exercise!

If you want to perform it in a power style, throw out the stick and stand next to the crossover, make turns, pulling its handle to the side.

Common mistakes

1. Perform 15-20 repetitions of the exercise. This will be of very little use. Since it is performed virtually without load, in order to properly warm up the muscles, you need to do 50 repetitions. One approach is enough.
2. Execution not to full amplitude. Rotate your body as much as possible, stretching your muscles. There is no big load, so you don’t have to freeload.
3. Body tilt forward. At the same time, the role of the oblique abdominal muscles in the movement is noticeably reduced; you may not warm them up enough. And if you want the most out of your workout, you can’t neglect warming up!
4. Rotate with your head. You are not training the vestibular apparatus, but the core muscles, so the torso should move, not the head. If you turn it back and forth, severe dizziness and even nausea may occur, and coordination of movements will be impaired. And how are you going to continue to perform complex exercises, having reached such an inactive state already during the warm-up?

As we have already said, this is a warm-up exercise; it is not recommended to do it with weights. Don't expect that spinning will give you a slimmer waist. By pumping up the oblique muscles you can only expand it, but a gymnastic stick will not pump them up, and doing the exercise with weight is too dangerous. You can warm up with it before your abdominal workout, especially if you are going to do dumbbell side bends or lateral hyperextensions.

It is also good for warming up on leg day.. If you are going to pull and squat, your obliques will be subject to a significant load, because they take part in heavy compound exercises as stabilizers of the body position. In addition, doing abdominal exercises before training your legs and thighs is generally a good practice, since this is where most of the vessels supplying blood to the legs pass through.

Due to the fact that the exercise is a warm-up, the optimal time to perform it is within 2-3 minutes. During this time, you will have time to do about a hundred repetitions in each direction. For untrained people, this can also be difficult - then the time is reduced to a minute and a half.

Who can benefit from this exercise? Firstly, for experienced athletes who lift serious weights in basic exercises. Conventional joint gymnastics, performed before approaches, affects the oblique muscles little, and many of them perform warm-up approaches with such weights that seem prohibitive to nearby gym visitors. The weaker oblique muscles also do not like this situation; it is better to warm them up additionally.

Secondly, for beginners who are absolutely unathletic and have problems with excess weight. If a person has never trained, he needs to somehow tone his whole body. He is unlikely to be able to do lateral hyperextensions; for bending to the side with a dumbbell with a good working amplitude, sometimes there is not enough flexibility or fat deposits get in the way.

img src=»http://ifeelstrong.ru/wp-content/uploads/2014/10/49.jpg» alt=»» width=»300″ height=»232″ class=»alignright size-full wp-image -3959″ />But anyone can do three to four dozen body turns to the side. This number will gradually increase. Doing even such a simple exercise is better than doing nothing at all, especially since it will prepare the body to perform more complex ones. Then the exercise is not included in the warm-up, but in the main training program. There is no need to be ashamed of this - everyone starts somewhere, the main thing is to start.

The advantage of this exercise is that you can do it at home. If you don’t have a gymnastic stick, you can use any long stick, a pipe from a vacuum cleaner, a mop, even a shovel, a rake or other agricultural equipment for physical education needs. You just need to be a little more careful in this case and make sure you don't hurt anyone.

According to V.M. Klevenko (1968), the most significant changes in increasing the strength and speed of impacts were achieved by exercises with dismembered weights. It was previously established that when striking, the muscles of the legs, torso and arms are involved. In this regard, exercises with weights for athletes were selected in such a way that they contributed to the development of the listed muscle groups, each separately. Therefore, to develop the leg muscles involved in push-off extension in boxers, exercises with a barbell on the shoulders were used - half-squats and “step-ups”. To develop the muscles of the torso that perform rotational-translational movements, rotations of the body with a bar on the shoulders were used. In order to develop the muscles of the arms performing the extension movement, the bench press exercise was used.

As a result of many years of research (1980-95), at the pre-competition stage of preparation, a method of training boxers was developed and widely used, including exercises with a barbell and a wall pad, combining the principle of dynamic compliance with the use of exercises of a dismembered nature.

For this purpose, exercises with a barbell and a wall pad were used in the training of boxers. For 30 days, the athletes trained according to the following scheme:

1. Three times a week (Monday, Wednesday and Friday) after a 15-minute warm-up, exercises were performed with a wall pillow, on which “crown” blows were applied for 10 rounds. The pace of the strikes is 3 seconds, one strike. In total, 500-600 blows were delivered during the training (50-60 blows for 1 round). The blows were performed with the installation as strong as possible. The rest between rounds lasted 1 minute.

2. On Tuesday, Thursday and Saturday, training was carried out with a barbell, which included the following exercises:

a) half squats (spreads) with a barbell on the shoulders, the weight of the barbell is 70% of the athlete’s own weight. Half-squats, followed by straightening the legs and stepping onto the toes, were asked to be performed by athletes in series (5 series), 20 repetitions each. The rest between series was 1-2 minutes.

b) turns of the body with a bar on the shoulders were performed in series (5 series), 20 repetitions in each series. The weight of the barbell was in the range of 15-20 kg. depending on the weight category of the athlete (a 15 kg bar was used by athletes up to 71 kg, and over 71 kg - a bar weighing 20 kg). Rest between series 1-2 minutes.

c) bench press was performed in 5 series. In each series there was a maximum number of lifts (to failure"). After warming up with light weights, the athletes performed: 1st series with 70% of the maximum weight of the bar lifted by the boxer; 2nd series - with 75%; 3rd series - with 80%, series 4 - with 85% and series 5 - with 90% weight. Rest between series for 1-2 minutes.

The duration of the workout with a barbell lasted 60-80 minutes, while the heart rate was in the range of 140-160 beats/min. The rest between series was filled with relaxation exercises or simulating blows.

After completing the training program described above, all boxers exhibited poor range of motion in both striking and defensive movements. In addition, almost all boxers, in their subjective assessments, note that striking movements after training with a barbell began to be performed with great power, and the speed of movements decreased significantly. At the same time, the experiment participants testify that their striking movements have become more united and coordinated. However, many boxers remained dissatisfied due to the acquisition of new sensations after using barbell exercises in their training. Therefore, before exercising with a barbell, it is necessary to explain to the experiment participants that these sensations are temporary and will stop 15-18 days after completing the weight training program.

Our studies have found that subjective sensations of reaction speed, ease of movement and speed of striking reappear 18-20 days after stopping exercises with a barbell. It has been experimentally proven that on day 21 all study participants experienced a significant increase in all special speed-power indicators of impacts. In this regard, the use of exercises with a barbell in the educational and training process of boxers must be stopped 18-20 days before the start of the competition, and during this period it is advisable to pay more attention to improving the technical and tactical skills and special endurance of athletes.

Taking into account the above, a scientifically based methodology is proposed for the formation of a rational technique of striking movements in a boxer, with the simultaneous development of their speed and strength qualities at various stages of preparation.

Increasing the efficiency of striking movements is achieved through exercises with weights, which have been tested in practice with both youth boxers and adult athletes. In addition, we have developed a system for using weights (Table 1) for athletes of various weight categories and ages.

BARBELL
Complex No. 1

1. Half squats with a barbell on the shoulders, followed by straightening the legs and stepping onto the toes.

2. Rotations of the torso with the bar on the shoulders.

3. Push the bar from the chest from the front stand.

Complex No. 2

1.Step-up with a barbell on the shoulders.

2. Rotations of the torso with hands holding a vertical bar, one end of which is fixed to the floor.

3. Pushes a vertically standing bar from a fighting stance with the left and right hands.

Complex No. 3

1.Multiple jumps with a barbell on the shoulders.

2. Bend the torso forward.

3. Bench press.

Weights for boxers of various weight categories and ages

Table 1

Medicine balls, cannonballs

Complex No. 1

1. Push a medicine ball with your left (right) hand from a sitting position.

2. Push the medicine ball with a rotational movement of the torso and an extension movement of the arm from a sitting position.

3. Medicine ball pushes from a boxing stance with accentuated extension of the rear leg.

Complex No. 2

1. Throwing the ball up from a half-squat position, followed by straightening the legs.

2. Torso turns with the ball in your hands (arms parallel to the floor).

3. Push the ball with both hands from the chest.

Dumbbells

Complex No. 1

1. Delivering direct (side, bottom) strikes with dumbbells in hands from a fighting stance position.

2. Applying direct (side, bottom) blows with dumbbells in hands from a sitting position on a bench due to the rotational movement of the torso and the extension movement of the arm.

3. Delivering direct (side, bottom) blows from a sitting position on a bench due to the extension movement of the arm.

Complex No. 2

1. Jumping up from a half-squat position with dumbbells in your hands.

2. Rotations of the torso with arms spread to the side, holding dumbbells.

3. Extension and flexion of the arms at the elbow joint with dumbbells.

Each described set of exercises with weights involves sessions lasting 40 minutes or more. up to 1 hour 20 minutes, the intensity is moderate, and the pulse ranges from 140 to 160 beats/min. Exercises with weights must be performed in series of 5 to 6, with 10-12 repetitions in each series; the rest pause between series depends on the recovery of the athlete and lasts from 2 to 5 minutes, filled with relaxation exercises and striking quick blows in the air. It is important to control the correctness of striking, as well as perform self-massage during the rest period of the muscles that bear the main load.

All exercises with weights are performed with the task of performing the movement as strongly and quickly as possible.

After completing a set of exercises with weights, it is advisable to practice “signature” blows on boxing equipment for 3-5 rounds, while paying attention to the technique of their implementation.

Taking into account the peculiarities of constructing the training process in boxing, it is necessary to differentiate the means of strength training at the general preparatory and special preparatory stages. At the general preparatory stage of training boxers, sets of exercises with a barbell should be more widely included in training sessions 1-3, which will contribute to the development of muscle strength involved in the punching movement. At a specially prepared stage, it is advisable to use various variants of the striking method and training devices as more effective means of training that increase the effectiveness of a boxer’s strikes.

X Usyainov Z.M. Moscow State University for the Humanities

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Genus. 1984 Trained since 1999 Trained since 2007. Candidate of Masters in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

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Standing body rotation - video

Weight and reps for beginners

Load by muscle group

Description of the exercise

Main features

Target muscles: Abs

Equipment: barbell

Initial position. Standing, feet shoulder-width apart, back straight. Place the bar on the trapezius muscles (trapezius), near the back of the deltoids, without pressing too hard.
Performance. Alternately rotate your torso from one side to the other. We turn the body sideways to the maximum limit, while not turning the pelvis, keeping it straight.
When performing the exercise “torso turns with a bar”, when turning to the left when the right shoulder is in front, the following muscles are involved: the left internal oblique abdominal muscle (inside), the right external oblique abdominal muscle, abdominal muscles, and slightly the upper and lower abdominal muscles are also involved quadratus lumborum and left erector spinae. When turning to the right, the opposite muscles are activated.
For beginners, to make the exercise easier, the bar can be replaced with a gymnastic stick (or at home with a mop).
To obtain excellent results, you need the maximum number of approaches with multiple repetitions of this exercise.

Random Exercise

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Exercise program to develop biceps strength and endurance

- This is one of the simplest and at the same time most difficult exercises. It would seem that it could be simpler than turning from side to side, but learning how to contract the oblique muscles correctly is very difficult! In addition, you often stress your spine by performing heavy compound exercises. For example, deadlifts work the long back muscles very hard, which is why part of the load they usually perform is transferred to the spine. True, this effect occurs only when you have trained your back; the rest of the time, pumped up long back muscles, on the contrary, help to support your back, relieving the load from the spine.

However, when you twist your torso, your spine twists, so you need to be especially careful here! Also, it is important that the exercise still brings benefits, and for this you need to use the right technique! On the one hand, tilting your torso to the right to the left is not difficult, on the other hand, pumping up the oblique muscles with this movement is quite problematic.

Work of muscles and joints

The oblique muscles, which emphasize the ribs, are responsible for tilting the body from left to right and turning from front to back. But when you turn your body, you can feel that other muscles are also tense, especially those located in the lumbar region. The back muscles are stronger, so they steal part of the load; you should learn to relax them and purposefully tense the oblique muscles. Therefore, the exercise is best performed with a stick, without weight.

On the other hand, additional weights will help you build muscle more effectively. True, bulky oblique muscles spoil the waist, and therefore it is recommended to learn to contract the oblique muscles with a stick, as well as perform body turns with it. The only time you should use additional weights is during a strength training program. But remember that it overloads the spine, so be careful!

Torso rotations - diagram

1) Stand with your feet shoulder-width apart.
2) If the exercise is performed with a stick, then it should be placed in the middle of the trapezoid. If with dumbbells, then you take one dumbbell in that hand. in the direction in which you will tilt, and place the other on your belt.
3) Slowly and under control, lean to the side, without moving your pelvis, as if twisting a little, and linger at the bottom point for 1-2 seconds.
4) From the lower phase, also slowly, with exhalation, straighten the body to its original position.
5) When the exercise is performed with a stick, you should bend in the other direction, but if you do it with a dumbbell, then continue to bend in one direction, after which, having completed the approach, take the dumbbell in the other hand and perform the same without resting between approaches number of repetitions on the other side.

Anatomy

Torso twists pump up the oblique muscles, which are not as important as the abdominals, but still serve as stabilizers in heavy compound exercises like deadlifts or squats. It is important to take into account that it makes no sense to increase the mass of these muscles; it is much more important to remove subcutaneous fat, which requires not so much training as diet. A sports diet will cope with this task perfectly.

Pumping up these muscles is quite problematic for those who have problems with the spine, so twisting the body is not a mandatory exercise. Of course, strong oblique muscles won’t hurt anyone, but you shouldn’t attach much importance to them!