Content

• Steps
• Advice
• Warning

You need effort, discipline and confidence to become a boxer. If you really consider boxing as a profession, you need to join the gym and find a coach. However, beginners can learn by themselves if they cannot afford a coach. In general, professional boxers need to practice 3-5 times per week for 3-5 hours each time.

Steps

Method 1 of 3: Exercise for the hands

1. 

   Focus on punching techniques to increase strength and endurance. Good punching technique means being efficient, infusing punches with ease and flexibility. Although you need to increase speed and endurance, good technique is essential to becoming a good fighter. While doing the following exercises, you need to focus:
   • Use an elbow strike. Consider hitting your opponent's elbow, not the wrist.
   • Maintain a firm posture. You should not move your body unnecessarily. Keep your hands free from punching close to your body and your legs firmly on top.
   • Let your arms rest and relax while you rest. When not punching, you should release your arms so they move naturally with the body. Don't try to squeeze your hands as you will get tired more quickly.

2. 

   
   
   Focus on exercises with ball speed punching. Ceiling suspended speed punching ball will help you develop strong punching rhythm at steady speed. You will do a round and even punch, keeping the hand and ball moving. This is one of the best ways to develop hand resistance, cohesion, and coordination.
   • Do exercises with a punching ball 3-5 times for 3 minutes each time and rest for 30 seconds after each exercise.

3. 

   
   
   Each training session you should practice punching with a heavy sand bag 3-5 times for 3 minutes each time. A heavy sandbag (large bag hanging from the ceiling for punching practice) will become your best friend. You will punch in 3-5 minutes just like you would in a real fight. However, you should not stand still to punch. Stand on the top of your feet and move continuously like a real fight, sometimes stopping to dodge, bow and defend. In general, the more you perform like the actual match, the more effective the training will be.
   • To make the exercise more difficult, shake the punching bag and swing it before you start. It forces you to focus on a moving target.

4. 

   
   
   Practice punching "sprint" for 30 seconds to develop arm strength. Use heavy punches and focus on fast punches for up to 30 seconds. Focus on speed, not punch as you keep hitting punches. After punching for 30 seconds, rest for 30 seconds and repeat 4-5 times.

5. 

   Start a fitness-boosting regimen. You can do weight training or simply use your body weight to build muscle. Regardless of your physique, spend 2-3 days a week building up, down to 1 day in competition weeks. Fortunately, boxing is a very good muscle-building sport so you'll get stronger every time you practice, play or practice by yourself, so you don't need to focus on fitness. Choose exercises that target many large muscle groups at once for maximum muscle growth. Some good exercises are:
   • Exercises with body weight: If you can't go to the gym, are under 16 years old, or just don't like lifting weights, there are many other exercises to choose from:
     • Do push-ups with hands set close and arms wide open.
     • Biceps curl
     • Do face plank and side plank.
     • Rowing backwards.
     • Breathe in the bar with your hands up and inhale the back bar.
   • Weightlifting: Focus on doing the movement accurately and smoothly. You must perform controlled lifting and lowering of weights for best and safe results.
     • Weightlifting, sitting and standing
     • Lie down in a chair pushing weights
     • Lift the dumbbells over your head and swing the dumbbells
     • Biceps roll.

6. 

   Fight with slow speed. Slow speed fighting is a very good method for beginners, you will put on the ring everything you have learned, in a safe space and towards the technical factor. Similar to training sessions, but you only punch at 75% of normal. This is the best way to develop your non-dominant hand, focus on techniques or movements you are not familiar with, and increase confidence on the stage. Since you have to deal with a real fighter, even with slow speed this is a great way to build essential skills.
   • Focus on coordination - while punching you have to move your legs continuously and focus on hand placement in all situations. All parts of the body must move in sync with each other.
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Method 2 of 3: Train your legs

1. 

   Practice interruptions 2-3 times per week. How to practice long distance running that you see in the movie Rocky Actually not very good at boxing. Boxing mainly uses strong but short attacks, and the best way to practice this technique is to practice interrupting. Intermittent training is when you alternate short sprints with short breaks. When you are in better health, you can reduce 10 to 15 seconds of each break to increase the benefits per workout. In each training session, beginners should do the following:
   • Warm up by jogging for 1.5km.
   • Sprint 6 times, 600 meters each, and rest for 1 minute between runs. You should run at approximately 75-80% of the maximum speed.
   • Finally, jog slowly about 1km to recover.

2. 

   On days without interruption, you can go for a long run, practice hitting alone and sprint in a short time. Intermittent practice must be the majority of cardio training sessions, and it's the best way to get the fast and powerful swing skills typical of boxing. However, you should still be active on your days off. The best way is to do a full body workout, jog longer but slower, and incorporate a gentle sprint. The following activities (available at America's Olympic training camp) should be incorporated into the 30-60 minute training session:
   • Jog for 1.5-3km to warm up (moderate to fast speed).
   • Practice hitting alone 1 set (each set is 3 minutes long).
   • Run backwards 200 meters.
   • Sprint 100 meters.
   • Run raise your hands and unleash punches on the 400 meter stretch.

3. 

   Go for a slow speed jog 1-2 times a week to stretch and recover. Morning jogging 6-7.5km still plays a certain role in the training process of boxing. Practice long-distance runs on days when you need to recover, especially after 2-3 consecutive days of intense exercise. Jogging slower but longer is also beneficial in the days before the game, to avoid soreness and fatigue on the stage. Run for 30-60 minutes at a moderate pace, remember to stretch before and after running.
   • Many coaches recommend jogging first thing in the morning, so that you have time to recharge and rest for skill training afterwards.
   • When running, keep your hands in a defensive position, occasionally launching punches to warm your arm muscles. That's why boxing athletes call it "running while training".

4. 

   Jump rope at every training session. Skipping is one of the best boxing practices that promotes heart health, agility, accuracy and coordination. You should skip the rope for about 15 minutes per session. Start with basic running techniques, rotating each leg alternately as you spin the rope. Once mastered, you can jump rope with more technique:
   • Dance both feet for a while.
   • Cross your arms. When the rope is going down, just past the nose, you cross your wrists together, then stop crossing your hands once the rope has passed through your legs.
   • Move while jumping rope. "Step" forward, backward, and to the sides by hopping while spinning.

5. 

   Do exercises that increase agility, such as running on stairs. The stair-step exercise is common in gyms, and can easily be incorporated into different training sessions. To do this exercise, set up your tactical drills or place a dedicated ladder on the ground, and focus on moving your legs quickly through each empty space. Once you get the hang of it, you can change your training pattern by removing the leg box, tapping each box twice, stepping out and stepping on a ladder in forward and backward directions, and so on.
   • Ladder exercise is common in many sports, and you should try new moves regularly.

6. 

   Focus on doing the right leg exercises. Good leg training isn't just about heart and lung training. To become a good boxer, you need to practice correct posture so that you don't need to think about leg movements when playing.When doing leg exercises, you should focus on:
   • Stand on top of feet. These are the "ugly" positions right in front of the toes. This way of standing makes it easier to maintain balance, move and change positions.
   • Keep your spine straight. Avoid hunchback or lean back. This pose helps to keep center of gravity balance and allows you to perform smoother movements.
   • Relax your upper body. You should relax your shoulders and chest muscles.
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Method 3 of 3: Practice for competition

1. 

   Stick to a diet that includes only healthy foods. Choose protein as the main ingredient of your meal, eliminating high-calorie junk foods like fried foods, confectionery, ice cream, butter and sugar. Drink plenty of water every day. Drink as much water as possible for the body. A healthy meal should include:
   • Thin proteins are essential ingredients, like eggs, fish and chicken.
   • Unsaturated fats are found in fish, avocados and nuts.
   • Complex carbohydrates such as pasta, whole wheat flour and quinoa, replace white rice, white bread, and other simple carbohydrates.
   • You need to drink water whenever you are thirsty. Drinking water so you don't get thirsty is a way to stay hydrated. Always have plenty of drinking water available during exercise.

2. 

   Practice hitting alone on the ring. You will fight a virtual opponent on the ring, you also have to move around, punch and mimic the pace of a real match. This is the best way to practice hitting techniques without worrying about getting hurt or punched. However, you need to focus on making the best use of your ability. Move continuously, alternate between punching and defense, and maintain a high intensity of exercise. Most importantly, you must time each "turn" equal to the standard round length - 3 minutes for amateur fighter.
   • Focus on your movement around the ring. Maintain flexibility in movement, back and forth, and bipedal rhythm.
   • The most difficult thing when practicing to hit alone is the spirit. You need to convince yourself to train with high intensity, otherwise the exercise will not be of much benefit.

3. 

   Practicing the backhand bar and sniffing the slipper bar to develop the back and arm muscles are essential for strong punches. You may not be able to do other strength-strengthening exercises, but a single squat bar is indispensable. Practice breathing in the bar a few times a day and try to gradually increase the number of beats on the bar over time. Focus on working slowly and evenly up and down for best results. It can be difficult to inhale the bar at first, but try to do at least 10 reps per day and gradually increase it.
   • The difference between sniffing and sniffing a single back bar is how holding hands and muscle group use it.
     • For a stubborn bar inhalation, palms are facing out of body and hands are shoulder width apart. This move works for the back, shoulder, and central muscles, but the back muscles are most practiced.
     • For a backside bar inhalation, palms are facing the body and hands are shoulder width apart. This move works for the back, biceps, chest and central muscles, but the pectoral and biceps are practiced the most.

4. 

   Central muscle development. The central muscle consists of the abdominal muscles and the intercostal muscles, the bridge for you to transfer energy from your upper body to your lower body. So you can't underestimate the core muscles when practicing boxing. Every day you should do the following exercises for the core muscles, each exercise 3 times, each time 20 times:
   • Hold your stomach tight. This is a variation of a back flexing exercise that begins in a sitting position with your knees and feet raised. Your palms are placed face down on the floor behind your back, and push your head toward your knees to complete the pose.
   • Plank (1-2 minutes on each side, repeat 2-3 times)
   • Leg lifts.

5. 

   Observe other boxers meticulously. As with any sport, you can learn a lot by watching good athletes. See watching competition as part of a training program. When watching them play, you should spend each round observing certain details. In the first set you watch the legs - how they get out of a deadlock, move around the ring, and position their bodies when attacking and defending. In the second round, you watch the hand - when do they hit the punch, how do they react and counter?

6. 

   Find a partner to practice with them 1-2 times per week. This is the only way to get hands-on experience. You have to get used to hitting and being beaten by a flesh-and-blood opponent, not a sandbag. This is when you train your entire body, find new fighting techniques and develop into a true martial artist. When it comes to boxing, there's no substitute for training with a real opponent.
   • Try to train with a better fighter if you can. They will urge you to learn more and help you become a fighter faster.
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Advice

• Bend your knees slightly for better balance.
• If you have free time you should watch boxing on TV to learn from the experts.
• If you want, you can imitate the way of professional boxers when practicing.
• Lure. This is how you can see your opponent's weaknesses or mistakes. Remember to keep distance from your opponent.
• Remember to start and end your workout with stretches. This will help prevent muscle strain during the game.
• Get a friend or coach to hit you so you know what a real match is like.

Warning

• Try to sleep / rest as much as you can while you're not exercising.
• Do not use drugs or drugs. They will drastically impair your balance and concentration, are often ineffective and are illegal. Worst of all, they will damage your body in the long run.
• Always drink water, especially after a long workout, otherwise you will feel tired or dizzy.
• If you feel dizzy or faint, take a break until you feel better. If this continues, you should see your doctor.