Sunday, June 1, 2025
Your Health 247
Advertisement
  • Home
  • Health
  • Fitness
  • Diseases
  • Nutrition
  • Weight Loss
  • Meditation
  • Wellbeing Tips
  • Suppliments
  • Yoga
No Result
View All Result
  • Home
  • Health
  • Fitness
  • Diseases
  • Nutrition
  • Weight Loss
  • Meditation
  • Wellbeing Tips
  • Suppliments
  • Yoga
No Result
View All Result
Your Health 247
No Result
View All Result
Home Wellbeing Tips

A beginner’s guide to boxing workouts

Your Health 247 by Your Health 247
November 5, 2024
in Wellbeing Tips
0 0
0
A beginner’s guide to boxing workouts
0
SHARES
23
VIEWS
Share on FacebookShare on Twitter


For newbie boxers who are just starting to channel their inner Gigi Hadid, that first time stepping into a ring can be kind of (okay, really) intimidating.

One thing that can help, however, is having a few pro tips under your belt before you braid your hair and pull on a pair of lace-up leggings. For starters, “boxers don’t just punch a bag all day long—they need strength, conditioning, endurance, technique, and even yoga,” explains Nicole Schultz, vice president of development and head brand trainer at EverybodyFights boxing gym, which opened in New York City this week. (George Forman III is a founder, and the space features two rings, a 40-person bag room, a “road work” area with treadmills, and a section for strength training, FYI.) It’s why, she says, anyone can benefit from the sport.

“Boxers don’t just punch a bag all day long, they need strength, conditioning, endurance, technique, and even yoga.”

“Boxers are some of the best-conditioned athletes in the world. Whether or not you actually want to box, you can train like a professional would and get in amazing shape.”

And unlike in the movies, the first rule of any IRL fight club is safety, according to Schultz. “Two key aspects of boxing [are] ensuring your hands are properly wrapped and that you have the proper gloves,” she says. “The purpose of wrapping your hands [in strips of cloth] is to protect your knuckles and to support your wrists. Gloves are like shoes—the right [ones] depend a lot on personal preference. The sign of a good [set] is the ability to make a tight fist inside. I recommend 12–16 oz. gloves and trying on a few pairs to compare.”

After that, it’s all about learning to roll with the punches—and throw them, too.

To help you out, here are Schultz’s tips for mastering boxing’s main moves.

Videos: Abby Maker for Well+Good

Footwork first

“A proper stance will allow you to transfer energy from the ground, through your core, and out of your fist into your target,” she explains. “The four key elements of stance are balance, angle, armor, and aiming.”

Knockout technique: Stand with your feet spread a few inches wider than your shoulders, slightly staggered so the foot opposite your dominant hand is in front and your weight is evenly balanced between both. The toes of your lead foot, shoulder, and hip should all be pointed toward your target and angled forward, partially blocking the rest of your body from your bag or opponent. Keep your fists raised to shoulder height, elbows loosely tucked into your ribs, and chin down so that it’s protected between your hands. Focus your gaze directly over your knuckles.

Jab Punch

Perfecting your protection punch

“The jab is the most important punch in boxing, the closest and most direct [one] to your opponent,” Schultz says. “[It] starts in the legs, as energy is transferred from the rear foot, through the core, and out of the fist.”

Knockout technique: Assume your boxing stance. Extend the arm on your lead side (fist clenched) directly in front of you. Rotate your elbow upward, while turning your palm down, parallel to the ground, just before you reach full extension.

Related Stories

 Cross Punch

The secret to a serious cross

“[This] punch typically follows a jab or is used to counter,” explains the trainer. “Power comes from rotation through the hips.”

Knockout technique: Rotate your back hip forward, spinning your rear foot until your heel lifts. Allow the momentum to extend through your arm on the same side, rotating its palm toward the ground just prior to impact. Snap back to your starting stance once you’ve thrown your punch.

 Hook Punch

How to throw a hook

“The hook is one of the most-dangerous punches in boxing—it’s closer to your opponent than the [cross], but can be delivered with as much power if executed properly,” says Schultz

Knockout technique: Begin by rotating your rear hip forward and throwing a cross. Then counter rotate by pivoting on your lead leg and driving its heel into the ground. While you’re doing this, swing your lead fist forward—about 3 inches in front of your nose—elbow bent to 90 degrees, at shoulder height, and parallel to the ground. Pull it back immediately.

Now that you’ve got a few new skills, here are 6 common boxing class mistakes to avoid. Plus, another hardcore fighting workout models are super into at the moment: Muay Thai. 


Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission.



Source link

Tags: BeginnersboxingGuideWorkouts
Previous Post

Canada’s breast cancer screening guidelines fail to address racial and ethnic disparities

Next Post

Social isolation can take a deadly toll on older individuals with COPD, says study

Next Post
Social isolation can take a deadly toll on older individuals with COPD, says study

Social isolation can take a deadly toll on older individuals with COPD, says study

Facebook Twitter Instagram Youtube RSS
Your Health 247

Discover the latest in health and fitness with Your Health 247. Get expert advice, workout routines, healthy recipes, and mental wellness tips to lead a healthier, happier life. Stay informed and empowered with us!

CATEGORIES

  • Diseases
  • Fitness
  • Health
  • Meditation
  • Nutrition
  • Suppliments
  • Weight Loss
  • Wellbeing Tips
  • Yoga
No Result
View All Result

SITEMAP

  • About Us
  • Advertise with Us
  • Disclaimer
  • Privacy Policy
  • DMCA
  • Cookie Privacy Policy
  • Terms and Conditions
  • Contact us

Copyright © 2025 Your Health 24 7.
Your Health 24 7 is not responsible for the content of external sites.

No Result
View All Result
  • Home
  • Health
  • Fitness
  • Diseases
  • Nutrition
  • Weight Loss
  • Meditation
  • Wellbeing Tips
  • Suppliments
  • Yoga

Copyright © 2025 Your Health 24 7.
Your Health 24 7 is not responsible for the content of external sites.

Welcome Back!

Login to your account below

Forgotten Password?

Retrieve your password

Please enter your username or email address to reset your password.

Log In