When you train with the heavyweights it will increase your muscle size, body endurance, and strength. For becoming a boxer you need to work out on the whole body which includes squats, pull-ups, deadlifts, shoulder press, and crunches. Boxing specifically comprises weight training and cardiovascular workout including 80% anaerobic and 20% aerobic exercises.
There are several exercises by which you can become a brilliant boxer. Before you jump into the workout, let me tell you the exercises you need to know for becoming a great boxer. It is always a good feeling getting in the sports suit for training.
Training like boxer
A trained boxer should spend about 6 to 7-week training and 3 to 6 hours of training per day. If you have that stamina than you can do the following things with boxing gloves too.
Workout every morning
Morning workout includes 15 minutes jump rope and 5 miles run
Bag workout for 10 minutes
Bag workout helps in building up your stamina, it will help you to make maximum muscles. The muscles of arms, shoulders, back, chest, and core are developed through bag exercise making them stronger. Make sure to use your full strength while punching the bag with boxing gloves.
ABS training
To become a professional boxer you need to do ABS training too. A rotating compartment is a type of exercise that can make your ABS firm and harder.
Workout with Shadowboxing
Shadowboxing is actually a warmup exercise wearing boxing shorts. In shadow boxing, you got to throw punches in the air as if you are doing sparring or fighting. Shadowboxing is actually great exercise. Using shadow boxing bands can also help with your shadowboxing training. It is a great way for newcomers to develop muscle mass. It helps you to improve your head movements, eye movements, and defense. It is a great exercise for toning up muscles of your arms, back, and shoulders. You can try it by throwing punches in the air for like 1 to 2 minutes until and unless your arms and shoulders don’t get warmed up. It can also burn up to 400 calories per hour.
Sparrings
Sparring is a vital part of martial arts that will make you familiar with combat in real life. Sparring. It is one of the most important parts of the training which will make you learn about offense and defense. So there are several benefits of sparring mentioned below.
A) Making you mentally prepared for self-defence
Although you have some rough idea about defending yourself during combat still, sometimes a beginner doesn’t know when he can apply his techniques when it becomes a matter of self-defense. Mostly, it is mental hesitation and you can solve this problem of hesitation by practicing sparrings. Sparring is actually the training of your mind. It tends to put you in different stages of combats and make you learn about self-defense.
B) Anger control
Sparring makes students learn about, how they can control their aggression. And how they can hold on their aggression. The self-control teaching in sparring helps the children and adults control their emotions and it also helps them to stay away from violence.
C) Improved techniques
After practicing kicking punching in the air and several other skills students learn how to go for self-defense. They learn it by sharpening their techniques and skills. It also makes students learn about time adjustment and improves their reflexes as well.
Sit-ups
Sit-ups help to develop core muscles. Boxers need to build strong core muscles in order to throw pouches.
How to perform sit-ups?
First of all, lay on the ground with your body parallel to the ground, legs stretched in the butterfly position. Now spread your arms in front of you. Now try to pull up yourself from the ground. Now sit, and with the help of your hands, try to touch your feet. Now again repeat by lowering you back down towards the ground.
Body strengthening by push-ups
Body areas that are used to throw punches in boxing are shoulders, arms, and chest. So push-ups help the body muscles to work efficiently for a longer time period without making the body tired. And the good thing is that you don’t need any equipment in doing push-ups.
How to perform push-ups
In order to perform push-ups, you need to take a start from push up position, which is placing your hands down on the floor slightly wider than your shoulders. Now slowly straighten your legs and hands. Now slowly try to lower your body until your chest touches the ground. Now take a break (pause) and try to push up yourself back. Now again repeat.
Shoulder press
Shoulder press helps in developing the size of the shoulder muscles. It also helps in developing the strength of tricep muscles and also core muscles like the lower back, abdominal muscles, and obliques.it is basically an upper body workout. From shoulder press, you can check the stamina of your upper body.
How to do shoulder press?
Holding the sandbag or dumbbells in your handstand in a straight position. Now lift the weight which you are holding, and keep your ABS firm and shoulders pulled back. now straighten your arms. Slowly lower the weight downwards against your shoulder, pause, and again repeat.
Muscle development through crunches
Crunches help you more in developing your abdominal muscles. You can develop your six-packs abs by practicing crunches. Crunches also help in developing your core muscles which mainly include obliques and lower back muscles.it takes around 250,000 crunches to burn around one pound of fats.
Increasing body endurance by running
If you want to get trained like a boxer you have to do running. Running is conditioning and aerobic exercise which is a complete body workout. It also improves strength, endurance, stamina, speed, and fitness of a body. To become a boxer running is important as it affects your cardiovascular system. It works on your leg muscles, making the fighter feel standing lighter on his toes during combat in the ring. It also keeps you fit by controlling your body weight. It also keeps you away from several diseases like diabetes, heart strokes, decreased the risk of your blood pressure also.
