If you're considering a career in boxing, deriving inspiration from legends like Mike Tyson or Muhammed Ali, you can as well follow in the footsteps of their boxing workouts. Surprisingly, the secret behind the success of such boxers was not technical or highly advanced exercises but rather simple boxing exercises to improve their fitness and conditioning levels.
That aside, it takes discipline and inspiration to achieve your fitness goals as a boxer. Here are five of the best boxing exercises to create an effective boxer's training routine.
Jump rope is one of the oldest and best boxers' workout exercises that keep boxers lean and strong. These exercises involve intensive footwork, engaging most body muscles.
Additionally, jump rope exercises boost agility and endurance, helping boxers coordinate body movement with the brain and improve alertness when boxing.
Jump rope exercises have several variations, such as high knees, double, and single jumps. Given that they can be done virtually anywhere, a skipping rope is all you need.
They are great for cardio workouts, weight loss, and improving bone density. Jump rope exercises can also be incorporated into the daily workout routine of a boxer.
Central core exercises are essential for a boxer because the core is their source of strength and resilience during a match. Sit-ups strengthen the abs as you lift your body off the floor.
As a result, your core stabilizes and makes it easier to rotate your torso even when your lower body is in a fixed position. In addition, these exercises provide more stability while throwing punches in different directions without toppling over.
Sit-ups also don't require any equipment. Besides, they come with several modifications to create different challenge levels. For example, bicycle crunches involve touching your alternating knee with your elbow while doing the sit-ups. Another variation also includes lifting weight as you rotate your torso with every crunch.
Shadow Boxing is one of the best exercises for boxing. It improves a boxer's movement, accuracy, and footwork. It may seem like an easy task to punch in the air, but it actually isn't. To prove this, try engaging your core, coordination, stability, and agility simultaneously.
Shadowboxing also improves a boxer's concentration and intelligence by creating an imaginary opponent, prompting boxers to think of their best defense and winning strategies.
Like sit-ups, shadowboxing doesn't require any equipment. Instead, it engages both the body and mind while reminding the boxer to stay resilient and motivated.
There are multiple ways to engage your mind during shadowboxing. For example, you can think of some of the best quotes by Mike Tyson to keep you motivated, and your mind engaged throughout the workout.
Most boxers' training workout routines include shoulder presses to build the boxer's strength and endurance. This helps them throw punches for a prolonged period and endure the opponent's strength throughout a boxing match.
Shoulder presses can either be done while standing or sitting. They involve repeatedly lifting weights over the head and shoulders. The lower body stays in a fixed position while the abs remain tight during these exercises when performing a shoulder press.
You can use sandbags, dumbbells, or barbells as weights for this exercise. However, some modified presses don't need weights to stretch and strengthen the shoulders and arms. For example, horizontal press-ups involve lifting the body's weight off the ground by repeatedly pressing against the arms to push the body back up.
Squats target the muscles in the lower body and the central core to improve a boxer's conditioning level. They also promote hip extension, driving more stamina from the floor when a boxer throws a punch.
Squats have variations you can combine with other exercises, such as jabs and cross punches. In addition, depending on your level of stability, consider doing more complex squats such as single-leg squats, pistol squats, or pistol squats.
Did you know that some of these exercises can help burn calories for weight loss and improve the core's strength and muscle functionality? But nothing comes easy without hard work and determination, hence the famous quote 'no pain no gain.'
Published by Shahbaz Awan