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  • Alex Kannan
  • December 01, 2019 01:07:30 AM
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Tips, news and more about boxing. Inspiration and answers about boxing training, exercising and fitness.

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The most important muscles for fighting – Do you know which ones they are?

Do you know what are the most important muscles for fighting? If you are practicing boxing regularly and want to improve your skills you will want to know what the most important muscle groups for fighting are. However, you should still try to focus on… The post The most important muscles for fighting – Do you know which ones they are? appeared first on Be happy...

Do you know what are the most important muscles for fighting? If you are practicing boxing regularly and want to improve your skills you will want to know what the most important muscle groups for fighting are. However, you should still try to focus on a complete workout.

According to Expert Boxing, training a muscle is an advantage compared to not training it at all but the problem is that no one has time to work out every muscle in their body and perhaps focusing on every single little muscle will not even bring any major advantages in boxing. But, what are the most important muscles for fighting? Which ones should you focus on the most?

However, you should know that in boxing, aspects such as balance, power and movement come from the lower part of the body. We have explained this before and in our post about how to punch harder, you will be able to read more about where punching power comes from. As for accuracy, defense and landing punches correctly, the upper body is in charge.

Nonetheless, it is important for you as a boxer to understand which are the most important muscles in a fight and how they are used so you can train them to best fit that purpose. You are a smart boxer if you learn how to give priority to certain muscles over others.

Leg muscles

The muscles in your legs will give you power, more specifically the quads and calf muscles. In boxing, power comes from the ground and travels all the way through the hips, back, shoulders and arms. Your legs take power from the ground up and they are responsible for pushing off the ground to generate power. In addition, the largest muscles in your body are in your legs, which is why when you want to generate punching power, you pivot and rotate them in the direction you want.

In fact, the best boxers in the world do not have large arms or gib chests but they will have great legs. So, if you want to deliver powerful punches and be better at boxing, you need to work out your legs. What types of exercises can you do? Boxing Insider recommends these:

  • Deadlifts: These will strengthen and lengthen your hamstrings which provide protection to your knees.
  • Squats: You can do these with or without weights and also in a boxing stance position.
  • Jumping rope: It is very common for boxers to jump rope as part of their training in boxing. This gives strength to the calf muscles and also builds leg endurance.
  • Plyometrics: These are great exercises that require the muscles to use maximum force at short intervals. The goal is increasing power.

Hip muscles

Your hips hold your lower body and legs together and also help generate a large amount of power by pivoting the entire body whenever you need it. They also help with your balance and the stronger your hips, the better your balance control. You should know that balance determines the effectiveness and efficiency of your offense, defense movement and your entire fighting ability.  

Box N Burn Academy says “Building strength in the hips starts with the glutes (Gluteus Maximus, Gluteus Medius, and Gluteus Minimus), quadriceps (Vastus lateralis, Vastus medialis, and rectus femoris) and hip flexors (Iliopsoas and Sartorius).” You can check their website for great suggestions about exercises that will strengthen your hips.

most important muscles in a fight

Abs

Your abdominal muscles are also some of the most important muscles for fighting. They help keep your body together and also to combine the force that every limb generates when boxing into one force. In other words, they help create power from your limbs to your punches.

If you want better abs and eventually a six-pack, you need to, of course, do ab repetitions. You can find great ideas for ab workouts on Pinterest.

Back muscles

As we told you above, another important group of muscles in boxing are the back muscles. They carry energy from the ground, hips and send it to the shoulder and arms for great and powerful punches. The muscles on your back act as a total body core muscle by holding your body together and combining the power from all of your limbs.

Additionally, the back muscles help in punch recovery and many boxers don’t know this. Therefore, if you don’t exercise these muscles you will not have strong recovery muscles and your arms will tire quickly.

Some exercises for your back muscles are:

  • One-arm dumbbell row
  • Wide grip lat pulldown
  • Barbell deadlift
  • Bent over two-dumbbell row with palms in
  • Seated cable rows

Shoulder and arm muscles

The shoulder muscles give you punch endurance and by training them you will ensure that your arms don’t get tired fast if you have to hold them up for large amounts of time, such as when you are fighting or training in boxing.

As for the arms, they are all about delivery, or connecting punches. The arms are not responsible for generating power and they need to be as fast as possible. Speed is possible thanks to the triceps. Snap and also speed are thanks to the biceps so keep your arms lean so you can deliver fast and accurate punches, don’t make them bulky.

Chest muscles

These are your upper body core muscles and they connect your shoulders, arms and lats to give a unified force. Therefore, chest muscles are also important in boxing, but of course not as important as the legs, hips and back.

There are also other small muscles that are important for boxers, such as the neck muscles which are for punch resistance, and the forearm muscles for tightening the fist harder.

We hope you find this information useful and tell us in the comments below which muscles do you train in boxing. Which ones do you focus the most on? Do you have any training tips for boxers? Don’t forget to share this post if you liked reading it!

The post The most important muscles for fighting – Do you know which ones they are? appeared first on Be happy boxing.


How to wrap your hands for boxing – 3 easy steps!

How to wrap your hands and how to do it properly for boxing is very important for preventing injuries and punching harder. In addition, wrapping your hands will help keep all of your joints and bones in the hands in place after repeated punching.  But… The post How to wrap your hands for boxing – 3 easy steps! appeared first on Be happy...

How to wrap your hands and how to do it properly for boxing is very important for preventing injuries and punching harder. In addition, wrapping your hands will help keep all of your joints and bones in the hands in place after repeated punching. 

But before we explain how to wrap your hands for boxing, you need to know that hand wraps are not meant to cushion the impacts when you hit your opponent, mitts, or the heavy bag. The main reason for wrapping your hands before putting your boxing gloves on is to fasten all your joints together so the shock is better distributed across the entire hand and therefore, prevent a fracture.

Expert boxing says that “if your hands are loose when you punch, it’s very easy for small joints in your hand to collapse over each other and break. Even if you don’t break your hand, you don’t want to risk hand injuries that prevent you from doing other things in life like typing on a computer, holding a pen, or carrying things. Save your hands for life after boxing!”

What types of hand wraps are there?

For wrapping your hands, you will need, of course, a pair of hand wraps. Depending on your size you will need 120” or go up to 180”. There are several types of hand wraps you can use:

  • Traditional: These create a tighter fit and are used always in every training before you put on your boxing gloves. They are specifically designed to prevent injuries in the wrist, knuckles and fingers.
  • Quick wraps: This is a wrap that eliminates the need for hand wrapping and you just slip it onto your hands. It is a fast alternative to the traditional way.
  • Tape: If you are sparring or fighting you can use strapping tape. It is also useful for tapping up fight gloves as well.
  • Cotton inners: This is a lighter type of hand wrap and it is great for sweat protection inside your glove.

If you are wondering how to choose between traditional hand wraps and quick wraps, here is a table published by Punch Equipment that you may find useful:

Pros of hand wrapsPros of quick wraps
Creates a tight fitQuick and easy
Protects better against injuriesLess time wrapping and more time training
Perfect for seasoned boxersIdeal for beginners

As for cotton inners, you should go for high-quality material that will surely last longer and can be washed many times. However, they may shrink after several washes.

According to their material, these are the types of hand wraps you can choose from:

  • Cotton wraps: They are good for frequent training and they come in adult and junior lengths with a secured Velcro at the end.
  • Mexican wraps: These are similar to cotton wraps but have woven elastic fibers that allow them to mold more easily.
  • Gel wraps: These are slipped on like a fingerless glove and are more expensive than the first two options. However, they don’t provide too much support.
  • Competition wraps: These are made of gauze and tape and there are boxing rulebooks that specify the exact amount that can be used so that both fighters have the same amount of padding. They are not reusable.

How to wrap your hands for heavy bag and boxing in general

Here are some easy steps for wrapping your hands for boxing, whether you are going to use the heavy bag or do sparring, follow them and practice until you find the perfect fit for you! You can also check out our video and follow along.

  1. Start with the knuckles. Go once around them starting from the opposite side of your palm.
  1. Go between your fingers. Take the hand wraps through your fingers and immediately around your wrist. This will keep your knuckles separated but also in place for support. Start between your index and middle finger and work your way to your pinky. Then go around your wrist and between your thumb and index fingers twice.
  1. Finish wrapping around the wrist. This way you will have more support for the wrist. Do it until you run out of hand wraps.

Consider that if you can’t complete three or more final wraps around the wrist then you wraps are probably too small for you and you should consider buying longer ones that will give you full protection. On the other hand, if you have too much leftover, then you will probably need shorter wraps.

The reason for getting the perfect wraps is that if you wrap too much you won’t be able to make a good fist and if you don’t wrap enough you could get hurt. And don’t wrap so tight that you lose circulation!

The post How to wrap your hands for boxing – 3 easy steps! appeared first on Be happy boxing.


How to punch harder and achieve KO power

KO power punches in boxing have more to do with how you use the energy in your body by moving correctly and less with punching with everything you have. It is a technique that you need to master if you want to be good at… The post How to punch harder and achieve KO power appeared first on Be happy...

KO power punches in boxing have more to do with how you use the energy in your body by moving correctly and less with punching with everything you have. It is a technique that you need to master if you want to be good at boxing and get the most out of this great sport.

First of all, you need to understand that power is not only about being fast and punching at the speed of light. To be able to use speed correctly, there must be a force or weight that backs up the speed. If all you do is throw a fast punch, it will be useless unless you add some body weight to it.

Then, there are also body movements that make you punch harder and faster. Boxing involves the entire body and to make effective punches you have to learn how to use the energy that comes from your feet, all the way through your hips, back, shoulder and arm. So yes, it is the legs, where the largest muscles in your body are, that will give you more power.

Expert Boxing also recommends staying inside your range. “Your strongest punch doesn’t land when your arms are fully out-stretched. Your punch hits harder when it lands a bit shorter than your full range of motion. Don’t reach!”, they wrote, adding also that “punching from different angles will give your punches more power, more punching opportunities, and more damage on your opponent”.

How does the energy flow to achieve KO power with your punches?

If you are wondering how to punch harder, you need to understand and master your body’s flow of energy. It all starts from the feet, which should be spread on the ground a little wider than shoulder-width. We recommend you to read more about the correct boxing stance here.

You should always leave the back of your feet a little bit lifted while on the stance. This will allow you to pivot in the direction where you want to punch. Your knees should also be bent all the time, slightly and when you punch you turn your hips.

This will help you use the energy from the ground all the way up to the upper body and by rotating your torso, you transfer the energy to your shoulders and then to the arm. However, take into consideration that both your shoulder and your arm should be relaxed until it is time to punch. The arm extends just enough to hit your opponent, in other words, you should not extend your entire arm to hit your opponent.

Finally, your hands. They should also be relaxed, in a sort of loose fist, and only closing the fist when you are ready to punch.

Exercises that will teach you how to punch harder

ko power

There are specific exercises designed to help you punch harder and more efficiently in the ring. They will teach you how to develop strength and power, which is essentially what goes behind harder punches. Here is a shortlist of some exercises designed by MMA Revolution for achieving stronger punches.

  1. Weight training: We have talked about weight training for boxers in this blog before and if it is a good idea to build bulky muscles or they will make you slower. The truth is that weight training is always a good workout, no matter what. It helps you build stronger muscles.
  2. Swimming: This is a great sport to combine with boxing since it will give you a full-body workout that will develop your endurance, strengthen your core and help you acquire agility. Running is another great option for cross-training.
  3. Isometric workouts: These are great for developing core strength with exercises such as planks, which seem harmless but the longer you hold the position, the better shape you get in.
  4. Heavy bag: This is a must if you want to be good at boxing. It helps build muscle, better your punching technique and also work on your footwork.
  5. Shadow boxing: Another great training exercise for boxers that will also help you with your technique and can be done anywhere.
  6. Mitt work: This is an exercise that you cannot do alone, but if you find a partner you can practice your punches and also your power.

In addition, Expert boxing recommends punching slow as an exercise for punching harder. The boxer has to punch as hard as they can, but slow, about half speed. “What amazes everyone is that just about everybody I have taught realizes that they punch harder when they punch slow than when they throw punches fast,” they wrote on their webpage.

The reason for this is that when you punch slow you use your entire body to do every punch and build the power. You can do this drill in front of a heavy bag or with focus mitts and throw alternating left and right crosses. In between each punch, pose for two seconds before beginning the next punch.

If you are at home and do not have access to a boxing gym, or perhaps you are traveling, you can still work on doing harder punches without a heavy bag. Exercises such as pushups will help you build muscles. Try doing them by leaning on your knuckles instead of your palms. Bench presses are also other good exercises for boxers who are working on building muscle for their punches, however, do not overdo this because you want muscle but not so much that will slow you down.

Do you have any other recommendations about how to punch harder? What has worked for you and what hasn’t? Tell us in the comments below!

The post How to punch harder and achieve KO power appeared first on Be happy boxing.


All you needed to know about boxing gloves sizes! How to choose the right size boxing gloves!

One of the most important pieces of equipment or gear you need as a boxer is, of course, a pair of boxing gloves. By pairing your gloves with the right weight can help boxers with the quality of their punches. It is not only your… The post All you needed to know about boxing gloves sizes! How to choose the right size boxing gloves! appeared first on Be happy...

One of the most important pieces of equipment or gear you need as a boxer is, of course, a pair of boxing gloves. By pairing your gloves with the right weight can help boxers with the quality of their punches. It is not only your technique and the hours you out in your training, but it is also the gloves you use.

Boxing gloves are protective gear and they perform best when they are properly sized. It depends also on how you are using those gloves because there are gloves for heavy bag training, for sparring and competing. Your body weight is also a key factor when it comes to choosing the right gloves for you.

How to measure for the right size boxing glove?

Boxing gloves are at their very best when they fit snug on your hand. Therefore, you need to know how many ounces work best for your boxing goals. Yes, we mean ounces because boxing gloves sizes are measured in ounces, from 6oz. to 20oz. However, your height, weight and circumference of your dominant hand also play an important role.

So, first of all, you need to measure your height and weight yourself. Then, you need measuring tape to wrap around your dominant hand to know what the circumference is. With these facts, you will be able to know the ounces on boxing gloves that you need.

If you do not have a measuring tape, you can wrap a string around your hand, mark it, and then place it next to a ruler to know the measure. You should do this in the center of your palm to get a clear number. In fact, according to Dick’s Pro Tips, the hand measure will be more accurate than the height and weight measures for choosing your boxing gloves.

What type of boxing gloves are there?

As we told you before, there are different types of gloves, depending on what you want to achieve or the purpose you will be using them for. In total, there are three types of boxing gloves and two styles that are for competition.

Bag gloves

These are meant to be used on the heavy bag, speed bag, or pad training as well (you may want to take a look at some of the best boxing gloves for men and women this year). Bag gloves have less padding in the knuckles and the reason is to allow the boxer to feel the punches and become used to the impact, which will help them correct the technique and improve.

Training gloves

These gloves are ideal for those who are new to the sport. They have sufficient padding that is good for both the heavy bag and for sparring as well. However, they are more of an introductory glove for novices, but it doesn’t mean that veterans in the sport won’t use them for training sometimes too.

Sparring gloves

These gloves are specifically for sparring and they come with extra padding to protect your partner and also yourself when punching. You can use the same size chart for your sparring gloves, but it is ok to go up a little bit for extra protection.

Competition boxing gloves

Finally, there are boxing gloves specifically for competitions and fights. They have less padding in the knuckles and your opponent will feel the strikes you give him or her. They come for two different levels: amateurs and professional fighting gloves and they follow sizing according to the weight divisions (you can read more about weight classes here). 

“A good way to typically identify amateur gloves is by the red or blue color scheme accompanied by a white knuckle overlay for easier scoring by judges”, you can read in Dick’s Pro Tips.

boxing gloves sizes

Boxing gloves sizes, how to choose the right one?

This information will help you know what boxing gloves you need for your boxing training:

Amateur boxing

Amateur boxing gloves come in three sizes:

Weight classBoxer weightGloves
Under light welterweight141 pounds10 ounces
Welterweight – Super heavyweight152 pounds – over 201 pounds12 ounces
Masters division fighters (+41 years old)16 ounces

Professional boxing

As for pro fighting gloves, these are divided into two categories:

Weight classBoxer weightGloves
Welterweight147 pounds8 ounces
Super welterweight and up154 pounds10 ounces

What gloves do I need for training?

The above are gloves used for competition in amateur or professional settings. However, if you are just looking for gloves to train at your boxing gym or at home, you can use this chart as a reference:

Boxer’s WeightHand Circumference without WrapWeight Size
90 – 120 pounds5.5” – 6.5”8 oz.
120 – 150 pounds6.5” – 7.5”10 oz.
150 – 185 pounds7.5” – 8.5”12 oz.
185 pounds and over8.5” – 9.5”14 oz or 16 oz.

The first ones on this chart are best for bag or pad workouts and the others, including 18 and 20 oz. are more commonly used as boxing gloves for sparring.

If you are also wondering about how to choose headgear, you can use this chart to figure out what you need (which is also useful if you are buying your gear online):

SMALL (S)MEDIUM (M)LARGE (L)X-LARGE (XL)
inch (circum.)20.875″ – 21.625″22″ – 22.75″23.25″ – 24″24.375″ – 25.25″
cm (circum.)53 cm – 55 cm56 cm – 58 cm59 cm – 61 cm62 cm – 64 cm
US Size6 5/8 – 6 7/87 – 7 1/47 3/8 – 7 5/87 3/4 – 8
Boxer’s WeightUp to 132 lbs(Up to 60 kg)135-165 lbs(61-75 kg)165-190 lbs(75-86 kg)190 lbs & over(86 kg & over)

Have you decided yet what boxing gloves you need? We hope you have found this information useful and if you have any questions, don’t hesitate and leave your comment below! And don’t forget to take a look at these amazing boxing home workouts you can do while in quarantine!

The post All you needed to know about boxing gloves sizes! How to choose the right size boxing gloves! appeared first on Be happy boxing.


Why are there so many different boxing titles? – The answers you were looking for!

There are so many belts and prizes in the professional boxing world and we understand if you may be feeling confused. For this reason, we want to explain today what the different boxing titles are and why there are so many. Keep reading! First of… The post Why are there so many different boxing titles? – The answers you were looking for! appeared first on Be happy...

There are so many belts and prizes in the professional boxing world and we understand if you may be feeling confused. For this reason, we want to explain today what the different boxing titles are and why there are so many. Keep reading!

First of all, why are there so many boxing titles? The reason is that there is more than one governing body in this sport. In fact, there are four: IBF, WBA, WBO and WBC. Then, you have champions for each of the 17 divisions. So, 17 times four gives us 68 major boxing titles available.

What belts are awarded today in boxing?

Today, boxers can obtain a boxing belt from any of these organizations:

World Boxing Association

The World Boxing Association, WBA. This is the oldest of the four major boxing organizations that exist today and it was formed in 1962 in the United States. Today, it is based in Panama and it once was the original National Boxing Association in the US, which was founded in 1921. 

However, the WBA has been associated with charges of corruption for a long time, according to MK Boxing. This has led to many fighters and supporters losing faith in the association and as a consequence new boxing organizations have emerged.

World Boxing Council

The World Boxing Council, WBC, was established in 1963 and it is considered to be the most prestigious world title a boxer can achieve. It was formed in Mexico and since then, some of the best fighters in the world, such as Muhammad Ali, Joe Frazier, Sugar Ray Leonard, Floyd Mayweather and Joe Calzaghe have obtained a title from the WBC.

International Boxing Federation

Next, the International Boxing Federation, IBF, is another boxing organization. This one was born in 1983 and was preceded by the United States Boxing Association, USBA. In fact, it was created after Bob Lee failed to become president of the WBA. They have 17 different boxing titles that go from mini flyweight up to heavyweight.

World Boxing Organization

The World Boxing Organization, WBO, is based in Puerto Rico and was created after the WBA divided into two groups during a boxing annual convention in Isla Margarita, Venezuela over a dispute about rules in 1988.

“The four bodies rarely agree to work together because they all make money from charging sanction fees – which allow fights to take place for their titles. That makes holding more than one belt exceptionally difficult in the sport”, MK Boxing wrote.

Additionally, the titles IBO (International Boxing Organization) and WBU (World Boxing Union) are considered fringe titles and The Ring magazine gives a title to who they consider being the most prestigious boxer of the moment.

What do the different boxing titles mean?

Unified champion, linear champion, undisputed champion… what does this all mean? Isn’t a champion just a champion? Well, not in boxing, there is a little bit more to it.

A lineal champion is someone who beat the current champion, or “the man who beat the man”. According to DAZN News, this has been used since the late 1800s when the person who beat the champion became “The Man”.

A unified champion is someone that has two or more sanctioning titles. For instance, one from the IBF and another one from WBA. An undisputed champion is a boxer who holds all four major championship belts (IBF, WBA, WBC and WBO). However, according to the aforementioned website, there has not been a new undisputed heavyweight champion since 2004.

boxing titles

What are the main boxing divisions?

The Encyclopedia Britannica explains that divisions in boxing started with eight (in men’s boxing) and as time has passed, more have been added. Today, the governing bodies recognize 17 weight classes and the following names were established in 2015:

  • minimumweight, 105 pounds (48 kg)
  • light flyweight, 108 pounds (49 kg)
  • flyweight, 112 pounds (51 kg)
  • super flyweight, 115 pounds (52 kg)
  • bantamweight, 118 pounds (53.5 kg)
  • super bantamweight, 122 pounds (55 kg)
  • featherweight, 126 pounds (57 kg)
  • super featherweight, 130 pounds (59 kg)
  • lightweight, 135 pounds (61 kg)
  • super lightweight, 140 pounds (63.5 kg)
  • welterweight, 147 pounds (67 kg)
  • super welterweight, 154 pounds (70 kg)
  • middleweight, 160 pounds (72.5 kg)
  • super middleweight, 168 pounds (76 kg)
  • light heavyweight, 175 pounds (79 kg)
  • cruiserweight, 200 pounds (91 kg)
  • heavyweight, unlimited

“In all world and national title fights, weight limits must be strictly observed, although fighters are often allowed by contract to weigh-in the day before a fight. If a boxer is over the limit, he is normally given a short time in which to make the stipulated weight. If he still fails, the bout usually proceeds, but if the overweight fighter wins the bout, the title for which he was fighting is declared vacant”, they explain.

In amateur Olympic boxing, the weight divisions are:

  • light flyweight, not more than 108 pounds (49 kg)
  • flyweight, 115 pounds (52 kg)
  • bantamweight, 123 pounds (56 kg)
  • lightweight, 132 pounds (60 kg)
  • light welterweight, 141 pounds (64 kg)
  • welterweight, 152 pounds (69 kg)
  • middleweight, 165 pounds (75 kg)
  • light heavyweight, 178 pounds (81 kg)
  • heavyweight, 201 pounds (91 kg)
  • super heavyweight, any weight over 201 pounds (91 kg)

As for women’s boxing, there is not a universal agreement on weight divisions. However, amateur boxing uses this classification:

  • flyweight, not more than 106 pounds (48 kg)
  • bantamweight, 112 pounds (51 kg)
  • featherweight, 119 pounds (54 kg)
  • lightweight, 126 pounds (57 kg)
  • light welterweight, 132 pounds (60 kg)
  • welterweight, 141 pounds (64 kg)
  • middleweight, 152 pounds (69 kg)
  • light heavyweight, 165 pounds (75 kg)
  • heavyweight, 179 pounds (81 kg)
  • super heavyweight, any weight over 179 pounds (81 kg)

As for women’s Olympic boxing, there are just three classes:

  • flyweight, 106 to 112 pounds (48 to 51 kg)
  • lightweight, 123 to 132 pounds (56 to 60 kg)
  • middleweight, 152 to 165 pounds (69 to 75 kg)

According to your own weight, in which category would you be competing, both in professional and Olympic (amateur) boxing? Tell us in the comment section below!

The post Why are there so many different boxing titles? – The answers you were looking for! appeared first on Be happy boxing.


Stuck at home? Stay in shape with boxing home workouts

We are living hard and complicated times all around the world and businesses, such as boxing gyms, are probably closed. But, don’t worry, we have thought about this and prepared some boxing home workouts that will allow you to stay in shape, even if you… The post Stuck at home? Stay in shape with boxing home workouts appeared first on Be happy...

We are living hard and complicated times all around the world and businesses, such as boxing gyms, are probably closed. But, don’t worry, we have thought about this and prepared some boxing home workouts that will allow you to stay in shape, even if you do not have all of the equipment at home.

In the case that you have arranged a space to build your own boxing gym at home, then you can probably repeat almost all of the exact same routines you already practiced with your trainer at your gym and you will find below routines you can implement on your own (keep reading!). However, if all you have with you are a pair of gloves (and even if you don’t), it’s ok, we have also created a list of exercises for you so you can try some boxing home workouts.

Start your boxing home routine with a warm-up

First of all, as we are sure you already know, you need to warm up. Failing to warm your muscles up before training could harm you. You could tear something up and especially during the quarantine, because of the coronavirus Covid-19 outbreak, it is more important if you do not have the need to go to the emergency room.

However, quarantine or not, you need to warm up before doing heavy boxing work. You can go check out our boxing warm-up tips, or you can also keep reading! Don’t forget that the exercises for warming up our muscles before training have to be specific for the skills you will be practicing later, so here are some suggestions for you:

  1. Shape suggests three minutes of jumping rope, which is perfect for getting your blood pumping. Jumping rope is a traditional boxer’s warm-up, and if you do not have a rope, you can pretend you are holding one.
  1. Men’s Health published some suggestions for good boxing warm up by three-time welterweight champ Antonio “the Tijuana Tornado” Margarito. The objective is to repeat 12-15 times each:
    1. Do some arm circles first in a forward motion and then in a backward motion;
    2. Swing both arms out to the sides and then cross them in front of your chest;
    3. Next are some shoulder slumps. Tuck your chin toward your chest and drop your shoulders. Then, bring your chest slightly forward, pull your shoulders back, raise your chin and finally lift your chest while you arch your back slightly;
    4. Finish with some hip circles. Put your hands on your hips, spread your feet apart and move your hips is a clockwise motion and the counterclockwise.
  1. Finally, from Very Well Fit, we have the following warm-up suggestions that you will need to do for 30 seconds each:
    1. Jog in place;
    2. Jumping jacks;
    3. Air squats;
    4. Shadow boxing;
    5. High plank to downward dog.

We recommend you choose a combination of the suggestions we just gave you until you feel warm enough (which normally takes from 5 to 10 minutes). Create your own routine! And if you need some inspiration and prefer to be guided, you can take a look at the following video, which is a boxing warm-up we love!

Best boxing workouts to do at home if you have equipment

If you have boxing equipment at home, such as a heavy punching bag, then continue reading this section of the article. If this is not the case for you, then scroll down for some boxing workouts at home we have put up together for you.

  1. Jab – cross – squat

Do this combination for 45 seconds and 15 seconds rest before moving on to the next exercise. 

You should stand facing the punching bag in a boxing stance with feet shoulder-distance apart and one foot in front of the other. Read more about the correct boxing stance here. Next, position your hands as if you were ready to punch and remember to always leave one hand protecting your face. 

Then, throw two punches in quick succession. Jab with your left arm, then cross with your right and finally do a squat.

  1. Cross punches with your dominant side

Do this combination for 45 seconds and 15 seconds rest before moving on to the next exercise. 

This exercise is perfect for working out the shoulders and arms. You will need to make sure, however, that you are punching with everything you have and keeping your abs tight while you do it, as well as your face protected with your non-working hand.

Remember that when you do a cross you need to transfer your weight forward as you take a swing. Right-handed boxers should set up in a boxing stance with the left foot forward and the weight should be primarily on the back foot. This will help shift your center of gravity slightly away from the heavy bag.

  1. Cross punches with your non-dominant side

Do this combination for 45 seconds and 15 seconds rest before moving on to the next exercise. 

This exercise is the same as the one we explained right above, but focusing on your non-dominant side, meaning you should switch arms.

  1. Lunge – Jab – Cross

Do this combination for 45 seconds and 15 seconds rest before moving on to the next exercise. 

Stand facing the punching bag and do a step backward with your right foot to perform a reverse lunge. Powerfully stand up straight again and do a front kick (this will help you work on your balance). You can kick the bag if you want to. Then, bring your leg down and do four cross punches, alternating hands.

Next, switch sides and repeat everything with the other leg and continue to alternate sides until the 45 seconds are completed.

  1. Hooks with the dominant side

Do this combination for 45 seconds and 15 seconds rest before moving on to the next exercise. 

For this exercise, you should start in a boxing stance with your dominant foot staggered back. Turn your front foot in 45 degrees and center your weight between your legs. Then, lift the back heel off the ground and bring your hands up to your face. In this position, perform successive hook punches with your dominant hand. 

Twist your back hip forward and pivot on your back foot while doing the hooks. This will allow you to punch the bag at an angle. Pivot back and repeat for 45 seconds.

  1. Hooks with your non-dominant side

Do this combination for 45 seconds and 15 seconds rest before moving on to the next exercise. 

Repeat the same exercise you just did but with your other hand and proceed to the next challenge.

  1. Burpee with pushup – straight punches – hooks

This is the last exercise of the series and you should also do it for 45 seconds before resting, so push hard and finish strong!

Stand about an arm’s length away from your punching bag and place your feet hip-distance apart. Perform a burpee (squat down, place your hands on the ground under your shoulder and do a plank, the core is tight. Then do a pushup and press back to plank position. Finally, step or jump your feet toward your hands and finish with a jump in the air).

Immediately punch the bag with a straight punch for your left and then your right. Finally, do a left and a right hook.

These exercises are also great boxing workouts at home for weight loss. So, if you have been trapped by the quarantine “Bermuda Triangle” (couch-fridge-laptop), we are sure that you will begin to lose those extra pounds that you have accumulated during the past few weeks.

boxing workouts at home

workouts for boxing without equipment

Do you have no boxing equipment at home? Even if you do not even own a pair of gloves, it is ok, keep reading because we have a workout just for you where no special gear is needed!

However, remember that whether you are using equipment or not, these -or any other – boxing training home workouts have to start with a warm-up. As we explained at the beginning of this article, you need to help blood circulate through your muscles for at least five to ten minutes. Are you ready? Keep reading!

  1. Jab – cross – jab – bob and weave

Do this exercise for ten repetitions per side and move on to the next.

Stand with your right foot forward and your arms protecting your face. Next, throw a right jab, a left cross and another right jab. Then, bring your arms back to a guard position and quickly bob and weave from left to right as if you were doing a quick squat. All of this is one rep. You have nine more to go!

Change your stance and repeat then more times.

  1. Pushups

Do this exercise for ten repetitions and move on to the next.

Start in a plank position, your hands should be right under your shoulders and your abs tight. Lower your body until your chest is just a few inches away from the floor. Press halfway up and go back down and finally press all the way back up. This is one rep, continue to complete the set of ten. If this is too challenging for you, drop to your knees.

3. Double jab, cross, jab, cover

Do this exercise for ten repetitions per side and move on to the next.

Another exercise part of these boxing home workouts is this great combo. Stand with your right foot forward and arms guarding your face. Throw a double jab with your left arm and then do two jabs in a row. Continue with a right cross punch and a single jab on the left. Finally, cover yourself as if an imaginary opponent was throwing a punch at you. Reverse to the left side and complete one rep. You have nine more to go!

4. More pushups

Do ten reps of the same pushups you did before.

5. Jab – cross – hook – bob and weave

Do this exercise for ten repetitions per side and move on to the next.

This exercise is similar to the one you did before but instead of the jab before the bob and weave you will do a hook. So, the combination goes like this: stand with your right foot forward, arms protecting your face, throw a right jab, left cross and a right hook in that order. Bring your arms back and bob and weave. Repeat for ten times total.

6. Bicycle crunches

Do this exercise for 20 repetitions per side and move on to the next.

For this exercise, you will need to lie down with your knees bent into your chest and arms on a guard position. Lift your head, shoulders and your upper back off the ground and perform a bicycle crunch by twisting your left shoulder toward your right knee. At the same time, the left leg extends out straight and parallel to the ground (without touching it). Then, repeat on the other side to complete one rep.

7. Jab, cross, uppercut, and cover

Do this exercise for ten repetitions per side and move on to the next.

Similar to the one you already did, begin standing with the right foot forward and arms on guard. Throw a right jab, a left cross punch, a right uppercut and cover.

8. More bicycle crunches

Repeat another set of 20 bicycle crunches.

9. Cardio finisher

Finally, finish up with some cardio doing jumping rope. Whether you have a real rope or an imaginary one, do this exercise for five minutes. Do not forget to stretch after you finish!

What do you think about these boxing home workouts? Have you found the energy and motivation to workout at home or are you still stuck in the “Bermuda Triangle”? If you need some extra inspiration, take a look at our list of favorite boxing movies or at some of our favorite boxers of all time and get off the couch! You can take advantage of this time at home to be in shape and healthy. Stay safe!

The post Stuck at home? Stay in shape with boxing home workouts appeared first on Be happy boxing.


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