7 boxing exercises worth incorporating into your workouts

Fighting in the ring under the rules of classical boxing requires good physical preparation. You have no time to catch your breath. There is no opportunity to put your hands down, shake, or wipe the blood or sweat from your face. You need to feel your body perfectly, know your weaknesses and see your opponent's weaknesses.

The main qualities a fighter needs are explosive strength and anaerobic endurance. Power is necessary to deliver fast and powerful punches. Anaerobic endurance is required in order to evade the opponent's points and land your own. A boxer's training is based on these two factors.

Unless you are a martial artist, bag training and shadow boxing are unlikely valid. In this article, experts from free essay service tell several exercises that boxers love and practice that will fit into your workout routine and help you get in shape.

1. Running

Running is considered one of the best ways to prepare a fighter for the long and grueling minutes in the ring. The cardiovascular strain of different types of running helps to improve stamina and the fighter's ability to regulate his rhythm during the fight.

2. One Arm Burpees for Time

Burpees are an exercise that engages the entire body, develops strength, speed, and endurance, and proves that your body weight is quite a load. Single-arm burpees allow you to work your shoulder girdle more intensely by shifting your body weight to one arm. Timing will only give you more heat.

3. Jumping from a lying down position

This exercise is also aimed at increasing endurance. The legs are pulled up to the arms from the prone position by jumping. The difference from the usual jumping in the lying down part is that you should stand on your fists and pull up your legs alternately, maximally working the large gluteal and biceps muscles of the thighs.

Standing on your fists strengthens the knuckles' impact surface and increases the shoulder girdle's load.

4. Push-ups for time

Push-ups are one of the most universal exercises with their own weight, which many people neglect. But not boxers. One-arm push-ups, tight, leveraged push-ups. Try a new one. Try speed push-ups. You still have room to grow if you can't do 100 push-ups in a row.

5. The one-leg alternating fold

Potential spinal damage aside, this exercise is one of the most effective exercises for working the cortical muscles. It works the upper and lower abs, loading both the rectus and oblique muscles of the abs.

6. Diagonal twists

The main load is on the oblique muscles of the abs. Additional gear is on the rectus and lumbar muscles. This exercise, in combination with the fold, can make your abs steel and immune to blows.

7. Jumping rope

Jumping rope develops aerobic and anaerobic endurance, increases the rate of muscle contraction, thus increasing your speed and strength, and engages your upper and lower body muscles and cortical muscles.

In addition to the usual jumping rope, boxers actively practice jumping on one leg and alternating jumping rope. Someone prefers to alternate 2-3 jumps on each leg. 10 minutes of jumping rope at the initial stage will be enough.