Boxing is a sport in which you fight with boxing gloves. If you want to fight with boxing, you must train. Otherwise, you will be easily injured. Boxing does not mean that you can start a fight with boxing gloves. Boxing requires strict training, not what we say can be hit. So how is boxing strength trained? The following is some information about boxing strength training that Xiaobian has collected, let’s take a look.
1. Exercise method of strength in upper body muscles
The upper limb muscles play the most important role in boxing, mainly including: upper arm muscles, shoulder girdle muscles, forearm muscles and hand muscles. They mainly practice explosive power and support. Athletes should pay attention to each part when training upper limb strength. strength exercises, especially for small muscle groups.
Exercise 1: Back Curl. The maximum weight is 40%-70% of the load intensity, 8-15 times per group, 3-6 groups of exercises, 1-2 minutes rest, and the exercise speed should be determined according to the training goal.
Exercise 2: Continuous clean and jerk. With a 25-50kg barbell as the load weight, each group of 15-20 times exercises 3-6 groups, with 1-2 minutes of rest, and it is required to complete at the fastest speed.
Exercise 3: Snatch. With 50%-80% load intensity, each group of 8-12 times, practice 3-6 groups, with an interval of 1-3 minutes, the movement is required to be coherent, rapid and crisp.
Exercise 4: Pull the bar to shoulder height. At 30%-50% of the load intensity, do 10-30 times per group, practice 4-6 groups, rest for 1-2 minutes, and complete at a medium speed.
Exercise 5: Stand, sit, and press with a barbell behind your hands. At 30%-60% of the maximum load intensity, do 10-30 times per group, practice 3-6 groups, rest for 2-3 minutes, and require a moderate speed to complete.
The above is to strengthen the training of boxing strength. The most basic and most important thing in boxing is to have a high degree of sensitivity and fast reaction ability. Friends with slow reaction ability are not recommended to learn boxing, because if you are slow in learning boxing, you will be easily injured. There are also boxers who need to practice boxing often and often participate in boxing competitions. Boxing is a sport in which both hands and brains are active.
