First of all, we are convinced of the health benefits that the practice of boxing provides!
Indeed, this sport makes it possible to tone your body, to burn calories, to improve your cardiovascular fitness or to relieve stress.
However, we are well aware that once at home alone, it is not always easy to know what to do, how to do it and with what equipment. Outside the club, there are no more coaches or friends to guide you.
Here are our tips that will hopefully get you started at home training.
THE DIFFERENT TYPES OF TRAINING:
It is an essential accessory for the boxer that can be practiced at home. The jump rope will allow you to work on your cardio while teaching you not to put too much weight on your supports to develop your mobility . To do this, be sure to jump on your tiptoes. Feel free to move slightly as you jump (forward, backward, left, and right) to place more emphasis on the movement.
Note: it is not necessary to try to raise the feet very high, a space to let the rope pass is more than enough. Also try to vary the intensityby integrating acceleration phases. A fight rarely takes place at a constant pace. Therefore, by regularly changing your pace you get closer to real conditions.
MAKE THE RIGHT MOVEMENTS STEP BY STEP …
… with our sports exercises carried out in collaboration with our team of qualified coaches, experts in their field! Whether you have a yoga, gym & pilates accessory or bodybuilding, cross-training, cardio or boxing fitness equipment, our video tutorials will help you in your progress and reach your sporting goals.
THE PUNCHING BAG
When considering boxing at home, one immediately thinks of the punching bag. Indeed, it allows you to work on your technique, your power, your endurance, your speed or even your precision in complete autonomy.
In addition, it is a very good vent after a hard day! This is the option most commonly used by practitioners and there are a multitude of products that cover the majority of needs.
THE PUNCHING BALL
You don’t necessarily think about it at first, but it is an accessory that can be particularly interesting for training at home. First of all, it’s easier to set up than a punching bag and generally less complicated to move (convenient for storage). However, you will have to make sure you have enough space, because the pendulum movements can cover a fairly large area around the support.
Small precision however, the use of the latter differs from the traditional bag. Indeed, you will not necessarily be able to work with full power on a punching bag. On the other hand, this one will require much more your capacity to dodge because it will allow itself in a certain way to return the blows to you. Fordeveloping your accuracy , movement and dodging may be an option to consider.
It is an excellent exercise which does not require any equipment and which can be performed anywhere independently.
The principle is to simulate a confrontation against an imaginary opponent using all the techniques you know. This is a good method to work on your sequences and prepare for battle . No need to look for pure power here, instead focus on mobility and fluidity.
Our tip: if you have a large mirror, don’t hesitate to use it. This will allow you to better visualize your shadow and more easily correct any technical problems (drop in guard, lack of engagement of the hips, etc.).
Here are 2 variants that require the use of equipment:
1 / Use small dumbbells of 1 or 2 kg, or even a weighted vest to work more on the physique.
The load may seem minimal but, over 3 minute rounds at good intensity, it will definitely be felt. However, be sure to control your movements.
2 / The use of rubber bands will add an additional constraint to develop your power, your sheathing and your explosiveness.
BEAR’S PAWS AND PAO
Work on bear paws is a must if you want to progress in boxing. It is carried out with a partner who indicates to you different targets to hit while moving (thus the sequence is less mechanical than with the punch bag) with combinations of blows (hook, direct, uppercut).
The pao work is intended for the practitioner of foot-fist boxing wishing to work the power and the precision of the combinations feet-fists, knees or elbow.
The objective of these exercises is to learn certain combinations and thus gain in precision and speed during your sparring work phases.
THE BOXING MACHINE
We imagined this inflatable boxing machine with one idea in mind: to make boxing accessible to everyone, everywhere . This product allows you to learn English boxing or any other type of boxing, even cardio-boxing. You can do everything with: direct, hook, uppercut, middle kick, etc. The boxing machine is also suitable for those who simply want to do a little exercise and let off steam.
ACCESSORIES TO PREPARE PHYSICALLY
Combat sports generally require you to be in good physical condition (or at least that’s what they will give you). Bodyweight exercises such as push-ups, sit-ups or crunches do not require any equipment and can be done anywhere. At most, we can consider ballasting with a vest or a bag filled with various loads and varied to increase the difficulty if necessary.
There are bodybuilding accessories suitable for home practice. This is the case, for example , dumbbells , kettlebells , medicine balls which make it possible to solicit a large part of the body while carrying out beneficial movements for the practice of our favorite disciplines.
Finally, we must not forget either the flexibility which remains an important factor for the combatants. Again, there are a whole host of exercises, many of which do not require special equipment and which will allow you to increase your range of motion.