How to do boxing strength training?

When we usually see boxers on TV or in competitions, their lightning-fast attacks make people feel very excited. At the same time, we can't help but admire such boxers and even want to imitate them. Therefore, some young people will go to some boxing clubs to participate in training. Even if they cannot become a professional boxer, they can make their punches more powerful and their body muscles more developed. So, what is strength training like in boxing?

There are many ways to do strength training. One is to practice with bare hands, such as air-strike exercises in boxing, frog jumps to develop leg strength, 30-meter runs, middle- and long-distance running, etc. The other is to practice with strength training equipment. The training equipment mentioned here refers to equipment specially used to develop strength qualities, such as comprehensive exercisers, which can enable people to develop the muscle group strength required by athletes in various postures such as sitting, lying, and standing.

1. Weight-bearing resistance exercises. This type of exercise develops strength through the weight of the load and the number of repetitions of the exercise, such as pushing a barbell.

2. Competitive exercises are when both parties develop strength through short-term static forces, such as double tops, pushes, pulls, and weighted squats.

3. Practice overcoming elastic objects. It is the development of strength qualities based on the resistance generated by the deformation of elastic objects, such as using a tensioner or pulling rubber bands.

4. Using strength training equipment can put the body in a variety of different postures for exercise.

5. Exercises to overcome external environmental resistance, that is, to overcome the natural environment and develop strength, such as running or jumping on sand, grass, or snow.

6. Exercises that require overcoming one's own body weight, such as barre stretches, pull-ups, sit-ups, pushups, vertical jumps, etc.

Precautions

Several issues should be addressed in developing strength training:

1. Be targeted: first, pay attention to the characteristics of the project, and second, pay attention to the accurate development position. For example, when doing strength exercises to develop a certain muscle group, it is important to apply resistance to that muscle group.

2. System arrangement. Strength training improves quickly, but the effects also disappear quickly after stopping. For example, if you do strength training every day for 20 weeks, your strength will increase by 50%. Then you stop training at all, your strength will completely disappear after 30 weeks.

3. Local strength and overall strength should be combined, and the exercise load should be arranged and adjusted scientifically; strength training should be alternated with other non-strength training or relaxation exercises to enhance muscle elasticity; strength training should be arranged reasonably, usually not more than 3 times a week. In addition, strength training should not be performed when you are tired, otherwise it will develop endurance instead of strength.

When doing boxing strength training, you cannot rely on momentary enthusiasm. Three minutes of enthusiasm will not make people learn anything. It requires long-term persistence and perseverance to achieve the goal. Don't be too eager for success during training. Only by taking a steady and gradual approach can you make your training more effective.