Boxing techniques for beginners at home. How to learn to box at home

A fight in the ring according to the rules of classic boxing requires good physical preparation. You don't have time to catch your breath. There is no way to lower your hands, shake yourself, or wipe the blood or sweat from your face. You need to have an excellent sense of your body, know your weak points and see the weak points of your opponent.

Boxing is the loneliest sport, the most mentally and physically difficult. Your body is being abused. It's not like running a distance, swimming in a pool, or throwing a ball into a basket. You must always be 100% ready.
Emanuel Steward, professional boxing coach and boxing commentator

The main qualities that a fighter needs are anaerobic endurance. Strength is needed to strike quickly and powerfully. Anaerobic endurance is necessary to avoid enemy blows and deliver your own. A boxer's training is based on these two factors.

If you don't practice martial arts yourself, training on bags and shadow boxing is unlikely to be useful to you. At the same time, a number of exercises that boxers love and practice are sure to fit into your workout and help you get in shape.

1. Running

Running is considered one of the the best ways prepare the fighter for long and grueling minutes in the ring. The load on the heart given different types running, helps improve endurance and the fighter’s ability to regulate the rhythm of work during a fight.

2. One-arm burpee for a while

Burpees are an exercise that uses the whole body, develops strength, speed, endurance and proves that your body weight is quite a sufficient load. One-arm burpees allow you to work your shoulder girdle more intensely by placing your body weight on one arm. Timing will only add to the heat.

3. Jumping from prone position

The exercise is also aimed at increasing endurance. From a prone position, the legs are pulled up to the arms with a jump. The difference from ordinary jumps in a prone position is that you need to stand on your fists and pull your legs up one by one, maximally working the gluteus maximus and biceps femoris muscles.

Due to the fist stand, the striking surface of the knuckles is strengthened and the load on the shoulder girdle increases.

4. Timed push-ups

One of the most versatile types of exercises with own weight which many people neglect. But not boxers. One-arm push-ups, tight, lever push-ups. Try new things. Try doing push-ups at speed. If you can't do 100 push-ups in a row, you still have room to improve.

5. Fold with one leg alternately

Potential harm to the spine aside, this exercise is one of the most effective for working the core muscles. It works the upper and lower abs, targeting both the rectus abdominis and oblique abs.

6. Diagonal crunches

The main load falls on the oblique abdominal muscles, additional - on the rectus abdominis and psoas muscles. This exercise, combined with a fold, can make your abs steel and impervious to blows.

7. Jumping rope

Jumping rope develops aerobic and anaerobic muscles, increases the speed of muscle contraction, thus increasing your speed and strength, and uses the muscles of the upper and lower parts body, as well as core muscles.

In addition to regular jumping rope, boxers actively practice jumping on one leg and alternate jumping on the rope. Some people prefer to alternate 2-3 jumps on each leg. 10 minutes of jumping rope initial stage will be sufficient.

8. Pistol

Pistol or somersaults with access to the pistol - great way work your leg muscles. Your body weight shifted onto one leg does the trick. And since footwork is extremely important for a boxer, these exercises are indispensable.

Previously, martial arts were considered one of the ways to determine the strongest. It was a way of survival, an option to show one's physical strength. However, all this is in the past. It’s the 21st century, humanity is developing, and now martial arts are full representatives of the world of sports. Boxing is one of the types of martial arts.

Boxing is a sport where athletes go into battle not just to win and receive an award. It is a philosophy of life expressed in action. Before mastering boxing, you need to learn the basics. It will help us with this Ilya Frank, expert and coordinator of combat sports at the federal network of fitness clubs X-Fit.

The most important thing in boxing is your stance.

The stance is a universal thing; it is different for all boxers. As a boxer becomes more experienced, he has to change his stance to more effectively defend and attack. The athlete must stand in such a position that the opponent cannot easily attack. Also, the boxer should not forget about the counterpunching that he needs to deliver. It is very important to keep your feet neither too wide nor too narrow. A wide stance will not give you the mobility you need, and a narrow one will easily knock you off your feet. So the best option is to keep your feet hip-width apart.

Attack zones

To learn the basics of a sport like boxing, a novice boxer must know where to throw punches first. The most productive strikes are made in:

solar plexus area;
liver area;
rib area.

Also, blows should be applied to the chin and temple area. the main task boxing - take a stance and cover all vulnerable spots.

Necessary protection

A good stance involves protecting the chin and liver with right hand. Straighten your back, pull your stomach in. The knees should be slightly bent, since the legs act as large, rigid springs, and the boxer constantly uses them. Right leg is a push, that is, the athlete does not stand on his heels. This is necessary for quickly moving from place to place. In this way, we provide mobile defense that will allow us to mislead the enemy by performing feints and provocations. The more mobile the body and body, the better for the athlete. Defense must be multifaceted.

Types of blows

There are three types of punches that boxers perform:

direct blows;
side impacts;
blows from below.

All these strikes are performed in different planes. The straight punch is mostly short. The shoulder moves towards the chin, the hand is a continuation of the forearm. This technique is performed directly with the index and middle fingers. The athlete takes the main load of the blow on this part of the fist.

It is necessary to strictly follow the technique, since if you hit incorrectly, you can get injured (cracks, sprains, etc.). From the very beginning, a beginner needs to set the shot so that in the future there will be no problems with the wrong shot. To correct the blow, the athlete does push-ups on his fists. When a boxer does push-ups, he will not be able to place his fist unevenly, as this will immediately cause discomfort. This exercise immediately helps to deliver the required blow.

The athlete holds the opponent with his front hand for distance. He uses the far hand to strike. Side kicks are effective at a distance when the opponent is away from you. They are often used at the beginning of a fight. Side blows from below are more typical for people who want to attack at medium-to-close range. Such blows are devastating, as they cause maximum damage.

Bottom strikes are very similar to side strikes, they are applied at the same distance, but the boxer changes the plane, and it is performed from the bottom up. The peculiarity is that the athlete must move his body from bottom to top, that is, twist. When a beginner masters all three types of strikes and a stance, he begins to practice and begins to combine the acquired knowledge. Next, the athlete masters double and triple strikes (deuces, postman), using the already learned stance.

Don't neglect protection. You must wear a helmet and gloves during training. You need to learn how to bandage your hands correctly. We need high-quality ammunition that meets all standards. It may be expensive, but such equipment will allow you to maintain the health of your joints. Make yourself a good mouthguard so that it doesn't dangle in your mouth. To do this, it is advisable to consult a dentist.
Follow a sports regime. Each athlete must develop a diet, water consumption and sleep pattern. All this is determined individually with a professional and doctor. Your health and training will also depend on this. Also, you can’t chase more complex elements.
Don't work to the point of exhaustion. You should adhere to a certain training time so as not to overdo it. Trying is certainly good, but it will greatly affect your body, and will also quickly discourage you from boxing in the future.

Introduction.

Some people come to Muay Thai at a fairly early age, when their parents made the choice for them, but nevertheless, most people come to boxing at a conscious age. Each of the newcomers who came to the boxing gym has their own motivation, but most of them were brought to the gym by fear. It can be difficult for a beginner to take a step and come to practice boxing, it’s difficult and scary, and it’s even scarier to find yourself face to face with danger, with violence on the street, when you have to face this fear face to face, and how successfully you can resist will depend only on you dangers from outside. In this article we will try to dispel most of the myths about boxing that beginners encounter when they decide to start boxing.

1. A beginner will definitely participate in sparring at full strength from the first training session.

This is the most important misconception of a beginner. A competent person pays the greatest attention during training to beginners. Before a beginner starts working hard enough in pairs, quite a lot of time must pass, and after that time the athlete can no longer be called a beginner. Most likely, this myth appeared against the background of the fact that when working in pairs, more experienced people they are already accustomed to hitting technically (not to be confused with hard), and their blow is much harder than that of a beginner, which is why the latter thinks that they are working with him harshly. And only with the passage of time will he practically cease to feel these blows.

2. All boxers have a broken head.

You can agree or disagree with this statement.
Over time, as a boxer reaches a higher level, his training becomes more rigorous and effective. As his own skill grows, a boxer begins to work with boxers of his own or a higher level; here, naturally, blows to the head cannot be excluded. The boxer receives several fairly significant blows to the head every training session. Naturally, this cannot but have an impact.
On the other hand, not only those who intend to become professional boxers come to boxing clubs, and without participating in competitions, the risk of getting a head injury is practically reduced to zero. In addition, when using high-quality boxing equipment, boxing gloves and good boxing helmet you are guaranteed not to receive any significant injury.

3. Low intelligence of boxers.

No and again no, boxers in general are people of very high intelligence. There are a number of people who are very involved in boxing. professional level, and among them there are a lot of people who work intellectually. Programmers, writers, journalists, politicians, you can meet very different people. Very often there are cases when businessmen managed to completely accidentally meet a person during training who later turned out to be an important business partner for him, because in boxing everyone is equal. I admit, initially it was very unusual to see boxers coming to the locker room of the gym in strict business suits, or reading a book by a Russian or foreign classic while waiting for the start of training.

4. Boxing will teach you how to fight well and quickly.

No, this is fundamentally wrong. Boxing will teach you to fight according to certain rules. You will undoubtedly become much stronger and more resilient. Your blows will be clearer, faster and much, many times stronger than on the day when you first crossed the threshold of the gym and were a complete beginner. But at the same time, boxing is first and foremost a sport. Boxing can help you stand up for yourself, but the street has its own rules. There they beat someone who is lying down, they hit them in the back of the head and in the groin, they hit them in the eyes and, of course, they hit them in crowds, but here your boxing technique skills are unlikely to help you.

5. Boxing is less effective than martial arts that involve kicks.

We can only partially agree with these. Boxing is a martial art in which a beginner can achieve pretty good results in a minimum amount of time. For example, in Thai boxing a lot of time is devoted to the technique of striking with elbows and knees; this is the most important weapon of a Thai boxer. It takes a lot of time to learn the technique, several orders of magnitude more than when learning boxing techniques. In boxing they teach you to do one thing, namely work only with your hands, but they teach you to do it very well. That is, in a real combat match in which newcomers from boxing or, for example, kickboxing face each other, the newcomer from boxing will have an advantage.

6. Boxing has a high risk of injury.

No. This is completely untrue. It may not be strange, but in terms of injury risk, boxing ranks almost last among other sports disciplines. Having the correct protective equipment and proper conduct training process will almost completely protect you from serious injuries.

7. Injuries in boxing cannot be avoided.

Yes. It's right. Although this statement in some way contradicts the previous point, it is worth saying that serious injuries are very rare in amateur boxing. But of course there will be minor injuries. The main task of training is to teach a beginner to hit correctly, quickly and technically. And of course you need to develop your striking technique. This approach to training can guarantee the desired training effect, but injuries will naturally occur. You may get your nose and lips broken, a black eye, this is inevitable. But at the same time, you will learn not to be afraid of fighting from blows, not to be afraid of injuries. Injuries in boxing are inevitable, but serious injuries are rare.

8. A beginner will always lose to a person who has even little training experience.

No, this statement is fundamentally incorrect. Each person has initially certain inclinations. Some people are initially physiologically stronger and more resilient than their peers. In addition, in boxing, as in any other sport, the psychological stability of a fighter plays an important role. But if we take a boxer who already has sufficient training experience, and the same person who is close to him in physical condition but is a beginner, of course the boxer has a much greater chance of winning in a training or real fight.

9. A boxing club is very easy to choose.

No. Despite the abundance of boxing clubs, choose just one. There are several basic rules for choosing a boxing club for a beginner.

1. Excessive commercial orientation

. Beware of places where various additional services or personal training services are imposed on you. You definitely won’t gain more knowledge and skills from another club T-shirt or expensive drink.

2. The club does not compete in official tournaments held by the boxing federation.

The non-participation of athletes in competitions only indicates the full commercial component of the club and the lack of necessary qualifications of boxers and coaches to perform in official tournaments.

3. The coaching staff practically does not train newcomers.

Skilled coaching staff MUST pay Special attention for beginners, this is the main guarantee of training success.

The answer is as simple as the question. No, you won’t learn to box at home, and this could be the end of this article, but there is one exception - you can only learn something at home if you are trained by a competent person who has enough experience to drawing up training programs and organization of the training process. It could be personal trainer with hourly training or your friend, comrade. Very often it works out that people, after watching a program or reading a book about boxing, for example, “The Mexican,” flock to become our trainer. Under no circumstances should you engage with such charlatans - you will get nothing but injuries. Try to take a responsible approach to choosing a trainer, because not only your skill level, but also your health will depend on this.

Regarding the training itself, let’s say you find a coach and start training. At a minimum you will need boxing gloves for setting up strikes. It is possible to practice strikes both with gloves and boxing paws, the latter is much more convenient. With these same gloves, you will be able to practice defensive elements, counterattacks, padding, rebounds, take a blocking blow, etc. In fact, you don’t need anything other than a competent trainer, boxing paws and gloves. But don’t forget, a person will not be able to train you always; sooner or later he will transfer all his knowledge to you, and you will have to study on your own. I hope that by then you will love boxing so much that you want to go to boxing gym, if not, then you will have to purchase punching bag or a pear, it all depends on the space that you are willing to sacrifice for the sports corner, and of course your preferences. Ideally, if you have Swedish wall, on which it will be possible to work out physical exercise, pull-ups, dips, pump up your abs. You can also hang a bag on the same wall (you don’t need to take the bag too heavy, you don’t want to take it off after training). If Swedish wall you don't have then it is possible to hang bags in this way. But you can't build training only on paws and a bag, in addition to all this you will need to go out on jogging at least in spring, summer and autumn. In winter it is also possible, but it is risky, you can catch a cold. You can replace running in the winter with a swimming pool - it is very useful for strengthening shoulder girdle. Don't forget to take breaks between workouts of one or two days, it all depends on your initial physical fitness.

Now let's return to the issue of training in the boxing gym and at home, consider their disadvantages and advantages point by point.

Workouts in the gym:

1. The program is compiled by a competent professional trainer who has experience and approach to training. But this doesn’t always happen; some coaches don’t care about their students at all.

2. Variety of projectiles. In a normal boxing gym, you can work on punching bags, punching bags, wall pads, and do exercises with a medicine ball.

3. Very important! you will be able to sparring in the boxing ring, and thus hone your technical and functional capabilities. Constantly changing sparring partners will help you find various ways defense and attack, both with high opponents and with low ones. You will be able to monitor how your technical skills, physical and psychological conditions are improving. The feeling of fear will remain and this is normal, but this fear will no longer take over you completely, and you will have to direct it in the right direction.

5. Some halls have saunas!

The only drawback that can be in a boxing gym is a huge crowd of people, so large that it is impossible to warm up, and after training you have to stand in line to get to the locker room. But this happens quite rarely.

Home workouts:

1. You can make the music louder.

2. Take a calm shower and change clothes.

3. No need to stand in line for the projectile.

4. If you work out with a trainer, he will pay attention only to you.

There are many more disadvantages.

1. If you don’t work in pairs, you won’t be able to:

a) overcome fear in free combat and counter strikes.

b) if the blows and combinations They are not developed in sparring, they are harder to use in a street fight. Practicing on the bag and paws is one thing, but in freestyle combat it is quite another.

c) you will not learn to dose your strength and in a free fight, the “gasoline” will be enough for a round at most.

Boxing technique is very complex and takes years to learn. But if you try to explain it in simple language, then the essence of boxing is like sports competition, is that it is necessary to inflict as many correct blows on your opponent as possible, and miss as few of the same blows from him as possible.

In this case, any blows below the belt, bites, blows with any parts of the body other than fists, blows to the kidneys and to the back of the neck or head are considered prohibited.

Video boxing lessons

A round in boxing lasts three minutes. You can win either by knocking out your opponent (the opponent touches the floor with any part of the body except the leg for 10 seconds in a row), or by gaining more points (points are awarded for correctly delivered blows; penalty points are awarded for violating the rules).

The number of rounds may vary (so the first professional fight there should be no more than 4 rounds, and a classic professional fight consists of 12 rounds).

Interview with a boxing trainer

Can other sports be compatible with boxing?

Boxing, like any aggressive sport, helps develop muscles at an accelerated pace, so it is best to combine this sport with athletics, gymnastics and others strength exercises for stretching and muscle development.

Boxing can also be combined with other serious types of martial arts, but does the student have enough strength for all these activities? I think it's better to take one type seriously and do it with additional muscle strengthening.

Are boxing students registered with any government agencies?

Boxing is serious look sports and all students a priori have the best physical training than people who do not exercise. There are no rules or laws about submitting data about students, but everyone who comes to practice should understand that sport is not an opportunity to feel stronger than others on the street, but an opportunity for self-defense and protection.

Is it possible to drink alcohol while practicing boxing?

No one can prohibit drinking alcohol, but sport involves building muscles that will work for human health. Any alcohol destroys fatty tissue, from which muscles are built during sports and effort. Therefore, everyone decides for themselves whether to drink alcohol or not.

How are pairs selected for training? Newbies with experienced people or newbies with newbies?

Well, if you put a newbie in a fight with an experienced one, then the newbie will have a hard time. No, pairs are always matched by strength, with a slight advantage, so each student follows stronger opponents, and those who are stronger simply practice blows.

During training lessons, the lesson or round may be stopped and the correct strokes or errors are sorted out, which happens more often. Young men often begin to feel strength in their arms and legs ahead of time and move away from practicing the technique, going into simple hammering.

Some quit prematurely without mastering boxing techniques. All pairs are thought through very professionally.

Can girls do boxing?

What's the difference? Gender does not play a role in this sport.

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