Hitting the heavy bag is a central part of any boxing workout.
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Joining a boxing club or gym with a boxing program can be a daunting task for many men. You'd like to give the illusion that you know what you're doing, but the reality is you have the feeling of being a fish out of water. Getting familiar with the basics of a boxing workout can help you gain confidence as your first gym visit approaches, and from the moment you walk through the doors, you'll be all business.
Jump to It
Don't jump straight into punching drills when you get to the gym. As with any activity, a proper warm-up period increases your flexibility and gets your muscles warm. After some dynamic stretches, including shoulder circles and leg swings, grab a jump rope, find a spot in front of a mirror and get jumping. If this activity poses a challenge, focus on keeping your rhythm slow and taking quick, short jumps. Jumping rope is an integral part of any boxer's training program and developing your ability enhances your conditioning, foot speed and muscles.
Make Your Shadow Afraid of You
Shadow boxing is a drill that boxers typically perform after warming up. This exercise doesn't have to involve a partner, although you can join in with others who are shadow boxing in front of a mirrored wall. For beginners, getting comfortable with the basics of your stance is paramount. When you're familiar with your stance, incorporate footwork; shadow boxing doesn't need a large physical space, but you should constantly be moving. Throw punches with both hands, ideally in combinations of two or more punches and keep your guard tight. Perform this drill in at least three three-minute rounds, with 30 to 60 seconds of rest between each one.
Finally, Something to Hit
Working the heavy bag and speed bag are components of a boxing workout that develops your striking combinations and hand speed, respectively. While wearing hand wraps and bag gloves, take the same principles of shadow boxing to the heavy bag. Consistently moving around the bag, throw combinations of punches and keep your guard tight for three-minute rounds. To improve your speed and coordination, remove your gloves and hit the speed bag in three-minute rounds. Focus on a steady rhythm, even if it's slow, and steadily increase your pace.
Put Your Skills to the Test
Depending on how you view boxing, sparring might be something to which you aspire or something you want to avoid. Whatever the case, it's a key part of a boxing workout because of its ability to help you refine what you practiced while shadow boxing and working the heavy and speed bags. A trainer should always supervise sparring sessions to ensure they're controlled. Sparring isn't a fight; technical sparring is designed to help boxers work on specific areas of their game. For example, in one round, boxers can only throw their left hands, and in another, they must refrain from power shots.