At first glance, boxing can seem like a violent, aggressive and rough sport. However, the truth is that it has become a great way of training for all kinds of people. Thanks to the benefits of this sport discipline, boxing has begun to gain followers. Here, we teach you how to train boxing at home in a simple way with exercises and tricks. Get ready!
How to train boxing at home?
Did you know that besides helping you work your muscles, boxing decreases anxiety levels and increases your self-esteem? Whether you want to stay healthy and in shape or because you want to entertain yourself with one of the most complete sports that exist, you will be surprised how easy it can be to practice boxing in your home with a simple routine.
Boxing, although it may surprise you, is one of the oldest sports of humanity. It consists of fighting between two fighters who, armed with gloves, hit each other from the waist upwards with the aim of winning the fight. The fight takes place inside a quadrilateral and lasts several time intervals called assaults. In the end, whoever manages to defeat the opponent in the number of blows or knockout wins.
For many decades this sport was reserved exclusively for men, but nowadays it is common to see both men and women participating in boxing matches. A fundamental condition before being able to participate in this sport is to ensure that you have a healthy and completely optimal medical condition.
The modality of boxing at home changes a bit with respect to professional discipline. If you are a beginner, keep in mind that the training should begin smoothly and progressively increase with the increase of your resistance to emphasize and perfect the movements.
Benefits of boxing
Training boxing at home brings both physical and psychological benefits, making this sport an ideal option for people with anxiety problems, as it oxygenates the body and can also help you release tension. Among the best benefits of training boxing at home, you will find:
- Improvements in the cardiovascular and respiratory system.
- Oxygenation of the brain.
- It contributes to weight loss.
- Releases stress and tension.
- Increase muscle mass.
- Improve reflections.
- Increase self-esteem and sense of personal security.
- It benefits the flexibility of the body.
The most recommended way to train boxing at home is with the use of basic equipment such as gloves, bag or boxing bag and jump ropes. If the training is done in pairs, avoid blows or sudden movements that can lead to bruises or physical injuries.
There are several routines and exercises that help train boxing at home. The first thing you should be clear about is what is your objective when it comes to practicing sports. Do you want to lose weight, increase your resistance, increase muscle mass …? Always remember that your routines should include warm-up, training and stretching so as not to damage the musculature and avoid injuries.
Depending on your objective, the routine and the types of exercises to be performed will vary. For example, if the purpose is to lose weight, a routine with weights or dumbbells and speed exercises is recommended. On the contrary, resistance is sought, jumps with lizards are the most beneficial routine.
In either case, you will need ample space to move around, as well as the basic equipment we mentioned above. If you do not have gloves, sacks or other tools necessary to practice conventional boxing, you can make use of the shadow boxing technique, a modality that consists in maintaining a routine simulating a fight with your own shadow.
The routine that we present below lasts approximately 15-20 minutes and, as in any sport, you should start with a warm-up session to avoid muscle damage.
Warming up boxing at home
Start your warm-up by jogging in the same place for about 5 minutes. You can rest for 40 seconds (or 1 minute if you think it’s necessary) and then do two sets of 20 squats with 30-second breaks between them. Although it seems simple, there are many people who do not adopt a correct position when doing squats.
To finish the warm-up, dedicate 3-4 minutes to jump rope. If you do not have strings, you can do a simulation. After this last exercise, rest for one minute before you start training.
Boxing training at home
This boxing routine at home consists of 3 rounds of 3 minutes each with a break of one minute between each round. Keep in mind that it is ideal for beginners, so take it easy. So that the training of its fruits, make sure to make an effort with each movement and dedicate time to perfect your posture. Follow the next steps:
Round 1: Place your closed fists near the chin and throw punches with the left arm, taking a small step with the same foot. Keep in mind that the hip should rotate slightly with the arm to facilitate movement and avoid injury.
Round 2: For this round, you must repeat the exercise with the right arm, also accompanied by the right leg. Make sure you dedicate the same effort to one side as to the other so that the training is not unbalanced and the results are balanced.
Round 3: For the last round, exchange the right arm with the left one.
Boxing Stretch at Home
When you’re done, you should perform a stretch that will help you relax your muscles after the effort. These are the steps you must follow:
Flex your left elbow above and behind your head. With the help of the right hand, push it for 15 seconds to stretch the muscles well. Repeat the movement with the opposite arm and make sure not to overstress the muscles. Finally, open your legs and let your torso fall to your feet. Swing slightly to stretch the muscles of your back and hold for 15-20 minutes until you feel the muscles of the area relax.
Tips to make boxing at home correctly
When it comes to practicing your boxing routine at home, keep in mind the following tips:
Take care of your breathing: Do not lose sight of your pulsations and your breathing at any time, since that can make it difficult for you to carry out the exercise correctly. Help yourself with a meter or pay close attention to your heart rate. If you find it hard to hold a conversation while you train or feel fatigued, slow down and oxygenate with long breaths.
Organize your exercise routine before starting: The night before your training copy your routine on a piece of paper or select the tutorial you will follow to avoid losing time when starting the practice.
Maintain a balanced diet for better results: If you want to lose weight or keep fit, exercise is not enough. A balanced and varied diet will benefit your training because, in addition, you will feel more active and lighter.
Hydrate yourself: Hydration is essential both before and during and after training. Always have a bottle of water near where you are exercising and do not forget to go sipping.