How to get into boxing from home?

How to get into boxing from home?

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Boxer training requires effort, discipline and self-confidence. If you are seriously considering a career in boxing, you will need to look for a gym and find a trainer. However, if you start and lack financial means, you can practice boxing yourself. Generally, a serious boxer will have to follow three to five training sessions per week lasting three to five hours per session .

  1. 1 Focus to improve your typing technique and endurance. A good punch must be effective. It is about defeating your opponent with your strength, your agility and your ease. If you need to practice boxing to improve your speed and endurance, know that applying an excellent technique ends up producing an excellent boxer. Here are some suggestions that you will need to consider when practicing.
    • Hit with your elbow. By punching, remember to throw your elbow, not your wrist.
    • Stay compact. Avoid fussing in all directions or moving your body unnecessarily. Stand securely on your legs and keep your cover arm close to your body.
    • Relax your arms and move during breaks. When you do not hit your opponent, keep your arms relaxed and swing your body with ease. Do not hug and avoid stiffening so as not to tire yourself unnecessarily .
  2. 2 . These balloons are hung on the ceiling. Training will help you improve the strength and pace of your punches. Hit along a circular and regular trajectory, keeping your fists and the ball in motion. This exercise is among the best to strengthen endurance, contact and synchronization of the arms.
    • Performs exercises at the speed pear lasting three, five and three minutes with a break of thirty seconds between each exercise.
  3. 3 Train in the boxing bag for three minutes, three to five times per session. It is a suspended, large and very heavy bag. This accessory is used for typing exercises and he will be your best companion during your training. The exercise lasts three minutes and you will have to strike your blows like during a real fight. However, you will have to overcome your hesitation and strike frankly. Stand on tiptoe, work on your footwork and stop from time to time to bow your head, dodge and block, as you would in front of an opponent. In general, your results will be better if your training is close to reality .
    • To increase the difficulty, swing the bag before starting to strike. So you will learn to focus on a moving target.
  4. 4 Strengthen your arms by hitting quickly for thirty seconds. Punch in a boxing bag as much as you can for thirty seconds. During exercise, focus on speed, not strike force. After each series of shots, take a break of thirty seconds. Repeat the same exercise four to five times.
  5. 5 Do bodybuilding. To develop your muscles, you can choose to lift weights or just use your body weight. Whatever your style, build two to three days a week. Limit yourself to a single exercise during combat weeks. Fortunately, boxing makes the muscles work. So you will make progress every time you train, fight or even box in a vacuum. Therefore, bodybuilding should not be the primary object of your training. To develop your muscles faster, aim to do exercises that work multiple muscles at once. Here are some interesting methods that you can apply.
    • Use your body weight. If you cannot attend a gym, if you are under the age of sixteen or if you do not want to lift a weight, you can try a good number of exercises:
      • pumps, either close or largely spread hands,
      • repulsion exercises on parallel bars,
      • vertical drawdown or reverse socket drawing exercises,
      • traction exercises at the fixed bar and traction with hands in supination.
    • Do weightlifting. In order to obtain better results, try to perform fluid and well-conducted exercises and control your movements to lift the dumbbells and lower them safely. Here are some exercises to include in your training:
  6. 6 Train slowly against an opponent. This technique represents a great tool for beginners. Your work in the ring becomes an exercise focused on safety, technique and concentration. Training is like normal training with a partner, but your punches will be 75% of your normal typing speed. This is the best way to work your opposite hand, focus on your typing technique and the movements you do not yet control. Thus, you will develop your insurance during the fights in a ring. It is also a great way to acquire basic skills, since you will have to fight a real opponent, even if the pace is slow.
    • Focus on synchronization. Apply yourself by punching. Keep your feet moving and constantly check the position of your arms. Remember to coordinate the movements of all parts of your body .
  1. 1 Do split training two to three times a week. The “Rocky” training is not really suitable for boxing. In this discipline, it is preferable to do short exercises which involve powerful deployments of energy. The best way to do this is to practice fractional training. In this kind of training, you alternate rapid periods that require a high amount of energy and short breaks. As your physical condition improves, you can shorten the rest time by ten to fifteen seconds to get better results. Beginner training could contain a number of exercises.
    • A warm-up jogging over 1,600 m at a slow pace.
    • Fast races over 6,600 m with one minute of rest between two successive fast races. You will have to run at a speed between 75 and 80% of your top speed.
  2. 2 Alternate long distance races, aeroboxes and fractional training. The latter will form the main part of your cardiovascular exercises. Thus, you will put yourself in a condition quickly and effectively to wage memorable fights. However, you should not remain inactive during rest days. A good method is to do general body training, run slowly over long distances and do some sprints. Here are activities carried out in the American Olympic training camps, which you will have to include in a thirty to sixty minute session:
    • a warm-up race over 1,600 to 3,200 m at a moderate or rapid pace,
    • a boxing exercise in a vacuum for three minutes,
    • a reverse race over 200 m,
    • a sprint over 100 m,
  3. 3 Do one to two jogging pants a week to relax and stretch your legs. Morning jogging over 5,000 to 8,000 m remains appropriate in a boxing training program. Choose the rest days to complete this training, for example after two or three consecutive days of intensive training. During the days preceding a fight, it is recommended to do longer jogging sessions, to avoid being ankylosed and tired while going up in the ring. Run for thirty minutes at one hour, adopting a pleasant and comfortable pace. Also do a stretching session before and after the race.
    • Most trainers recommend the practice of these exercises in the early hours of the morning. Thus, you will have time to recover and rest, in anticipation of the technical training that will take place later.
    • During jogging, place your hands in a defensive position. Also give simulated punches from time to time to warm your arms. Often this training is designated by the expression track exercises .
  4. 4 Jump on the rope daily. It is one of the most fantastic exercises in boxing. It strengthens the heart, increases flexibility and reflexes. It also improves synchronization of movements. You will need to make fifteen minutes of rope jump at each training session. Start trotting and alternate your feet while you are spinning the rope. Later, when you master the basic technique, try other more complicated formulas.
    • Jump with your feet together.
    • Cross your hands. When the rope passes in front of your nose during its downward race, cross your wrists, then unhook them when the rope passes under your feet.
  5. 5 Perform rapid exercises using an agility scale. This ladder is a common accessory that you will find in sports halls. You can use it in a number of exercises. In fact, you can also use cones or studs. Exercise is to quickly move your feet from one bar from scale to scale, focusing on your movements. As you progress, vary the exercise by passing through each interval, at the rate of two successive times on the same foot, between bars and outside, advancing and retreating, etc.
    • Exercises with an agility scale are frequent in several sports and you will have to continually try to make new movements.
  6. 6 Improve your footwork. A good footwork does not depend solely on your heart and your breathing. To become an excellent boxer, you need to train enough to stop thinking about your legs during your fights. Here are some things you should focus on while working on your footwork.
    • Stay on tiptoe. These are the bumps located in the front part of your toes. This position will make it easier for you to rotate, move and change your posture.
    • Keep your back straight. Avoid curling or leaning back. Thus, you will maintain your center of gravity in the right place in order to have more harmonious movements.
  1. 1 . Choose a diet composed mainly of proteins and discard processed foods with high calorific content, such as fried foods, cakes, creams, butter and sugars. Drink lots of water daily. Your body will only get better. A good meal can include the following basic foods.
    • Lean proteins, such as eggs, fish and chicken.
    • Unsaturated fats found in avocados, fish and dried fruit.
    • Slow sugars, for example pasta, whole seeds or quinoa. You should also avoid fast sugars, such as white rice or white bread.
    • If you are thirsty, drink water during the day. You will be well hydrated while avoiding thirst . Make sure you have enough water on hand during your training.
  2. 2 Box in the void when you are in the ring. This technique consists in punching while imitating the rhythm of a real fight, but against a fictional adversary. It is the best way to practice boxing without fear of hurting yourself or being beaten. However, you will need to focus to get the most out of your training. Keep your feet moving, alternate punches and blockages and keep the exercise high. Also be sure to have sessions with the same duration as a normal round, that is to say three minutes for amateur boxers .
    • Focus on your movements. Be active by moving, accelerating or hopping.
    • Mentality is the most difficult part of the aerobox. You will have to be convinced to practice intensively, otherwise your exercise will not have the desired effect.
  3. 3 Increase your strike force. To this end, do push-ups at the fixed bar and pull-ups at the fixed bar with your hands in supination to develop the muscles of your back and arms. You will necessarily have to make pull-ups at the fixed bar, hands in supination, even if your bodybuilding training is very limited. Practice daily and try to increase the duration of your exercises over time. To obtain better results, focus on the slowness of movements both at climb and downhill. This exercise is difficult especially at the start. Strive to start by doing a series of ten pull-ups a day, then increase that number gradually.
    • There are two types of traction at the fixed bar, which you can differentiate by paying attention to how to hold the bar and the muscles that are stressed during exercise.
      • In the pull-ups at the fixed bar, hands in supination, your hands are spread from a distance equivalent to the width of your shoulders. In addition, your palms are turned outwards. You will work the back, shoulders and abdominal belt muscles, focusing on the back muscles.
      • In the other drawings at the fixed bar, your palms are turned towards you and your hands are spaced from a distance equal to the width of your shoulders. This will apply for the muscles of your back, your biceps, your pectorals and your abdominal belt, with an emphasis on biceps and pectorals.
  4. 4 Strengthen your lap belt. This belt is made up of your abdominal and oblique muscles. This is where the energy transfer takes place between the upper and lower parts of your body. Therefore, you cannot underestimate your abdominal belt during training. You will need to work your muscles every day, performing the following movements, three series each having twenty rehearsals.
    • The bust reading, legs raised. It is a modified vertebral winding that protects your back. Start by sitting on your back, knees and legs in the air. The exercise is to place your palms on the floor under your back and raise your head to your knees .
    • Cladding of the abs. The duration of the exercise is one to two minutes for each side two or three times.
  5. 5 Observe the other boxers with a critical eye. As in other activities, you can learn a lot by observing more experienced people than you. You will have to consider that attending boxing fights is part of your training. During the fight, dedicate each round to examine specific points. You can observe the footwork of the fighters during a round and determine how they get out of a critical situation. You can also pay attention to their movements in the ring and their way of positioning themselves to attack or defend themselves. Observe their hands. When do they punch ? How do they react to fight back or defend themselves ?
  6. 6 Train with a partner two or three times a week. It’s the only way to really practice. You will get used to hitting and being beaten by a resisting moving opponent. You will not have an inert and heavy boxing bag in front of you. These sessions will allow you to exercise your whole body, work on new techniques and progress. You will not be able to replace this type of training when it comes to learning to box well.
    • Try and train with good boxers whenever you can. They will help you improve your knowledge to excel faster in your discipline.


  • Be sure to start and end your exercises with stretching. This will improve your typing technique and you will be a more efficient boxer.
  • Keep your knees bent to have a better balance.
  • If you can, watch the fights between professional boxers on television to improve your technique.
  • If desired, you can remember the movements of a professional boxer to get more ideas during your training.


  • To avoid fatigue and deconcentration, always have a good breakfast, especially after difficult training.
  • Do not use steroids or drugs. These products are illegal. They will not work and will very negatively affect your balance and concentration. Worse, they will ruin your health in the long run.
  • Try to sleep and rest as much as possible during your rest time.
  • If you feel dizzy or tired, take a break to recover.

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