Many boxers strive to improve your level of coordination, your agility, and the quality of your punches, but nevertheless leave your strength training aside, although this can help them improve their physical fitness in a very significant way.
If you practice boxing, these six exercises may favor your sports performance so don’t overlook them, but keep in mind that they will only be a complement to your specific boxing workouts.
Direct pulley to gain strength and power
Emulating direct punches on a shoulder-length pulley unilaterally is the best way to transfer force, and ultimately, power, in the blows that are carried out during the fighting.
This is one of the most specific exercises that can help you improve one of the punches that are most carried out in boxing, so we recommend that do it at the beginning, when you’re fresh, and try to imitate as much as possible the technique of a live.
You can also run them with a rubber band, as we show you in the following video.
Uppercuts from low pulley to print more force in the blow
The uppercuts or hooks from low pulley They are another great exercise that is practiced unilaterally and that involves both the strength of the arm and the ability of the core to stabilize properly.
In this case we will place the pulley in a low position, so that the force of the blow is executed upwards and slightly diagonally, as would happen in a conventional uppercut.
Press bench to improve our pushing force
The bench press is one of the exercises that have the greatest capacity to develop the muscles of our upper body, in addition to sharing a somewhat similar pattern with that of the blows.
This exercise is also suitable for improve our pushing force, which is precisely what interests us if we want to take down our opponent by throwing punches.
To carry it out correctly try to carry your shoulders back and down (doing what is known as “scapular retraction”) and trying to your elbows stay at about 45º with respect to the torso (so that your shoulders stay in a slight external rotation and are protected).
Flexo-extensions and lateral flexions of the neck to improve its resistance
Although it may not seem like it, training the neck is vital if we intend to improve our defensive ability in boxing. This is because if we receive a blow to the head, having a strong neck can cause our head to move less after impact, and this can help us reduce stunning.
To do this, both push-ups and extensions with some ballast as an external load, and lateral push-ups lying on a bench can help us improve the strength of the neck muscles.
It will be useful to use a specific material to add ballast, and this will have to be placed on the forehead to extend the arm so that it has to overcome the strength of the neck.
Front and side plates to keep us stable against shocks
An exercise with an objective similar to the previous one is the front plates and the side plates, but This time the intention will be to improve the ability of the abdomen to stabilize.
In the same way that would occur with the neck when we receive a blow to the head, the abdomen (and in general, the core), has a very high capacity to keep us stable against impacts, so it is essential to develop this musculature If we want to improve our boxing performance.
To do this, we can run series of between ten and fifteen seconds of plates, followed by a time interval equivalent to the duration of these plates.
Double unders to improve coordination and footwork
The double unders carried out with the rope are one of the best ways to learn to move inside the ring. Obviously, the best thing would be to practice directly the displacements that we do boxing, but if it is impossible, the ideal will be to try to improve in double unders.
If you are not yet able to perform this type of jump in which the rope passes twice below your feet in each jump, first improve the conventional jumps, and gradually progress to double jumps.
This exercise in addition to improving your coordination will help you improve the agility of your footwork.
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