Top 10 Benefits of Boxing (Plus Complete Boxing Workout)

benefits of boxing

Did you know that boxing can make you burn over 700 calories within 60 minutes in the punching bag, punch mitts, or sparring in the ring? Boxing is one of the best alternatives to running and other cardio workouts. And if you add a healthy lifestyle to it, you’ll start seeing significant results in just 7 days of training. Not only that, learning how to box can give you the edge and help you survival tough times where you have to defend yourself. Your skills in boxing can save your life.

Top 10 Benefits of Boxing

  1. Improved cardiovascular health. The quick movements of footwork and punching in boxing can increase your heart rate and strengthen your heart. And they will work your lungs and make your blood vessels function well.
  2. Strong muscles, bones, and joints. Although you won’t gain bigger muscles in boxing compared to weight lifting, you’ll have powerful muscles that can make you quicker in movement than an average joe. Boxing can strengthen your bones and joints. And your hands will get used to the hard impact.
  3. Full body workout. The workouts in boxing will include the whole body. And they are excellent for cardio and resistance training.
  4. Stress relief. Like any tough workout, boxing helps relieve stress and anxiety. And it promotes good sleep.
  5. Weight control. Being able to burn that much calories in just one session, expect to burn stubborn fats in a brief period.
  6. Improved hand-eye coordination. As you build up in boxing, you will improve your hand-eye coordination. This training will let you hit your target with power and precision, giving you improved hand-eye control while you learn how to guard yourself at the same time.
  7. Improved confidence. Your new found abilities and success in boxing will improve your brain power. And it will give you confidence to take on difficult challenges in life.
  8. Improved core stability. Boxing workouts strengthen the core: the part of your body that runs from the mid thigh all the way to your neck. This is essential in delivering a powerful punch.
  9. Improved endurance. Boxers need to run at a constant pace for at least 30 minutes. This will help improve your endurance and boost your power and quickness even when you’re tired.
  10. Self Defense. If you can punch quicker than an average person and you know how to block and dodge punches, you can subdue an opponent in no time. In fact, an attacker may stop challenging you the first time he will feel your punch and see that he can’t take it.
benefits of boxing

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Complete Amateur Boxing Workout

Below is a complete program for amateur boxers made by a retired professional boxer with proven skills in the ring and out of the ring. You can apply this program at home or in the gym with the help of someone who knows boxing. Your trainer may improve this program in your boxing sessions.

Although you may not be able to complete these workouts during your first practice, as you progress, add one exercise at a time until you’re able to complete the training.

Boxing Equipment

This boxing workout will need the following equipment:

  1. Punching Bag
  2. Punch Mitts (if you have a trainer who can assist you)
  3. Boxing Gloves
  4. Boxing Hand Wraps
  5. Protective Gear (for sparring sessions)

Warm-up Exercises

  • 6 counts inhale and exhale
  • 16 counts head bending (front and side positions)
  • 16 counts neck rotation (clockwise and counter-clockwise)
  • Arms stretching
  • Arms rotation
  • 16 counts body bending (left and right)
  • 16 counts body bending (front and back)
  • 16 counts hip rotation (clockwise and counter-clockwise)
  • 16 counts half bending
  • 16 counts full bending
  • 16 counts knee rotation (clockwise and counter-clockwise)
  • 16 counts toe rotation (clockwise and counter-clockwise)
  • 16 counts jumping jacks

The Boxing Workout

  • 3-minute footwork exercise
  • Basic punches (20 counts left jab, 20 counts right straight punch, 20 counts jab and straight punches, 20 counts uppercut left and right, 20 counts left hook, 20 counts right hook)
  • Punch combination (20 counts left jab, right straight, left hook, right straight)
  • Punch combination (20 counts left jab, left uppercut, right straight)
  • Punch combination (20 counts left jab, right uppercut, left hook, right straight)
  • Punch combination (20 counts left jab, left uppercut, left hook, right straight)
  • Punch combination (20 counts left jab, right straight, right uppercut, right straight)

Cool-Down Exercises

Note: All boxers are required to jog every morning for 60 minutes.

benefits of boxing

Proper Punching Position and Delivery

The secret in delivering a powerful punch is in the way you use your whole body to fuel every punch you throw. Whether you throw a jab, uppercut, hook, or straight punch, try to relax your whole arm and support it with torso and hip rotation before hitting the target.

If you are a right-handed boxer (orthodox), you’ll most likely lead with your left foot and fist. If you’re a left-handed boxer (southpaw), you’ll most likely lead with your right foot and fist.

How to Throw a Jab

A jab is used to distract the opponent, making him lose concentration and balance. And you can use the jab to keep your opponent at bay, preventing him from closing in on you. This punch is so effective, boxers use it to conceal the straight punch (the power punch).

Instruction: Deliver a jab by putting most of your body weight on your lead foot, relax your whole punching arm, then deliver the jab by slightly rotating your torso and hips clockwise while fist rotates 90 degrees before impact targeting the chin. Make sure your rear hand remains next to your face guarding your jaw.

How to Throw a Straight Punch

A straight punch is done with your power hand (your rear hand).

Instruction: Deliver a straight punch by putting most of your body weight on your lead foot with your rear foot standing slightly on your toes, relax your whole punching arm, then deliver the punch by rotating your torso, hips, and toes counter-clockwise to support the full extension of your arm while fist rotates 90 degrees before impact targeting the chin. Make sure your lead hand remains next to your face guarding your jaw.

How to Throw an Uppercut

An uppercut is used to target either the chin or the torso. Throw an uppercut when you’re very close to your opponent.

Instruction: Deliver an uppercut by putting most of your body weight on your lead foot. From guard position, shift torso slightly to the right, drop the punching hand below opponent’s chest while slightly bending your knees, then deliver the uppercut by thrusting the rear hand upwards (with palm facing up) and knees also pushing upward. The lead hand may remain next to your face guarding your jaw.

How to Throw a Hook

A hook when thrown at perfect timing can be a punch your opponent won’t see because a hook is a semi-circular punch thrown to the side of the opponent’s head.

Instruction: From guard position, draw back your elbow with a horizontal fist (with palm facing down), then rotate your torso and hips clockwise shifting your body weight to your rear foot while throwing your hook and pivoting your lead foot clockwise before impact. Make sure your rear hand remains next to your face guarding your jaw because it’s very vulnerable when you throw a hook.

Note: Most boxers prefer speed over power. Although you need to include power punches in your training. Aside from the fact that you can deliver lightning punches in just seconds, you will be able to develop power in those speed punches given the correct execution of every punch.

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