Hello, dear site visitors. Have you ever wondered why punching with dumbbells is practiced? Why do boxers develop their skills more effectively with these helpers?
The benefits of punching dumbbells in your hands are incredible. There are various exercises with them. This is how fighters better form and develop:
- endurance,
- strength of the arm and shoulder girdle,
- rapid dynamics of impacts,
- total physical potential.
Working with dumbbells, a boxer better consolidates the correct basic aspects - hand positions in a fighting stance for better defense and attack.
The necessary skills are developed using projectiles that differ in mass. For this reason, every decent gym has dumbbells with a weight range of 1-5 kg. There are also more massive devices. But they help develop general physical abilities more than specialized characteristics. Therefore, they will not be considered in this material.
It is optimal to do exercises with dumbbells in the first part of the training process, preferably after the warm-up stage. How many kg should dumbbells weigh to practice punches? For beginners – 1-1.5 kg. For more experienced and powerful fighters - 2-3. For some, 5 kg. The work is carried out both in a rack and in dynamics.
Typically, classes with weights are implemented like this: three-minute rounds are prescribed. The body needs to adapt to such stress.
There are exercises that involve continuous work. Its duration: 10-15 minutes.
Inexperienced boxers usually train with two three-minute cycles. Then the mentor systematically increases their number and frequency of execution.
Purpose of training with dumbbells
Dumbbells are one of the most effective means of increasing punching power and speed.
Training with apparatus is used for:
- improving the degree of development of the muscles of the arms and shoulder girdle;
- increasing the speed of movements and the dynamism of jerks;
- practicing a knockout blow;
- general strengthening and increasing physical potential;
- increasing the strength and power of the blow;
- strengthening the correct technique of hand position when defending and attacking.
A positive aspect of training with equipment is the need for a minimum of equipment that may be needed in the process - the dumbbells themselves and a tracksuit.
The benefits and harms of boxing with dumbbells
Training with dumbbells allows you to:
- Develop endurance;
- Strengthen the power of the arms and shoulder girdle;
- Increase the speed of the dynamics of strikes;
- Strengthen basic positions;
- Improve physical potential;
An additional bonus of training with dumbbells is that you don’t need anything other than a tracksuit and the actual equipment to do it. Dumbbells differ only in weight and color; We have given the reasons for choosing according to the first criterion above, and the second is the purely personal preferences of each athlete.
When performed technically correctly, the exercises are completely safe. If the technique is not good, and the dumbbells are heavy, there is a small risk of sprains and dislocations. It is important not to forget about accuracy and compliance with safety measures when training.
Now you know everything about boxing with dumbbells. This is a truly essential type of exercise for every boxer. The benefits of doing them are enormous, but the harm is minimal. Have you already purchased new dumbbells? We wish you success and new victories!
Types of dumbbells for boxers
To practice one or another boxer skill, dumbbells of different weights are used:
- Development of arm strength and endurance - equipment weighing up to 2 kg.
- Increasing the speed and force of impact - projectiles from 2 to 3.5 kg.
- Strengthening and physical training – equipment weighing up to 4 kg.
An important point when selecting a projectile is the experience of the boxer. Beginners are recommended to use equipment weighing from 1 to 2 kg, and more experienced athletes will use heavier options - from 2 to 3 kg.
Boxing club of Alexander Morozov
You started boxing and feel that in terms of endurance you are inferior even to your fellow beginners. The eternal question arises: what to do?
Answer: work with weights. What it is? Special cuffs made of fabric with weight. They are attached to the arms and legs. Weight for legs ranges from two to five kilograms, for arms - up to three. All this is individual. That is, weights are selected for each athlete after consultation with a specialist. But at first, and in the future, you can also use ordinary dumbbells.
For hands
However, dumbbells, in the process of practicing strikes, can interfere with concentration. Weights, of course, are more convenient than dumbbells. When working with weights, you gradually stop thinking about them and work as usual, only with a stronger load on the muscles.
Shadowboxing, practicing series and single strikes - try working with weights. And you will feel the difference. Especially if you then continue training without these equipment. Strikes will become very easy and relaxed. The main thing is not to overdo it and not to work at the expense of technology. It is important to alternate the load. If you're tired, switch to something else, like running. So, by changing different types of exercises, endurance is forged.
We will give some recommendations and advice. Take dumbbells or weights, stand in a stance and start throwing punches, trying to follow the technique as much as possible. You can only use one type of kick for each approach. With the arrival of experience - a series of blows. Do the repetitions as diligently as possible. We must remember that the main point is not the speed of striking, but the break between execution and the strikes themselves.
Such exercises will help you hone your technique to the point of automaticity and gain remarkable endurance. By “tuning” the technique with weights, you will achieve the perfect strike with an unweighted hand.
For a boxer, the hands are the main tool and weapon. The ability to deliver swift lightning strikes is the key to victory. “Don’t run out of steam” at the most crucial turning point - this is what training to increase endurance, coupled with practicing striking techniques, is aimed at. But legs are no less important for a boxer.
For legs
There is a common misconception that a boxer doesn’t “need” legs. Unlike, say, a karateka. But this, of course, is not so. Jumping, springiness, mobility, working with the whole body and using the legs, body, and arms - this is the real technique; legs are like one of her three pillars. A boxer's legs must have increased endurance. Weights can also help with this.
Before working with weights on your legs, you need to warm up. Muscles must adapt to unusual moments, so you should warm up thoroughly - about ten minutes.
After that, put on weights and start jogging. Special working conditions perfectly develop endurance. You can run with dumbbells in your hands, but the best solution is leg weights. But the main thing is not to overdo it. Especially on the first day. The load should be increased gradually. Let's say you took two kg weights and ran two km. For your next workout, increase the distance a little. Increase the weight of the weights. Do this also gradually - about every third workout. Did you run a shorter distance than the one you were aiming for? It's OK. In any case, the loads have become more diverse, and therefore more effective.
In general
Training with weights for the arms and legs are correlated with each other, that is, you can jog with weights for the arms in order to get used to the increased load and again develop endurance.
A significant mistake many novice boxers make when working with weights is choosing too much weight at once. Active work with barbells and dumbbells is a completely different, higher level. You can hone your punches with ten-kilogram dumbbells, but do it quite slowly, with a small number of turns. As for weights, it is better to use a weight of no more than five kilograms.
The ideal option is to constantly change weights. At the same time, both up and down. Getting used to a certain weight greatly reduces the effectiveness of such loads. And one moment. With a gradual increase in the weight of the weighting agent, today you train with, say, a load of one kilogram, and in a month you increase the weight to two. If, when adding weight, the result remains at the same high level as before with less weight, then your endurance has increased.
There is another way that gives a similar effect - periodically adjusting the weight during each workout. That is, we reduce the weight of the weighting material, but at the same time increase the load due to the length of the running distance or the number of impacts. Thus, the loads are constantly changing, and there is no getting used to a certain level. And this is good for boxing, because in the ring the pace is not constant - strong and dynamic sharp moments are interspersed with some calm.
Training with weights is far from the only method of increasing endurance. You can experiment by testing different training methods on yourself. It is important to remember here that the human body adapts well to new loads, but they should be given gradually. Individual characteristics are also important. After all, some loads are better for some, others are better for others. The task of identifying such inclinations falls on a coach or specialist with a medical education. You also need to “listen” to your body. What is optimal, what loads and methods of training. Well, and, of course, consult with those who “ate the dog” on this. In general, a versatile training process is the best method for strengthening physical fitness.
Endurance is perhaps the main quality of a boxer. Victory in the ring largely depends on her.
Increase your endurance at the Alexander Morozov Boxing School.
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: St. Petersburg, metro station "Bukharestskaya", st. Salova, 52 / st. Sofiyskaya, 4, bldg. 3
A set of exercises with dumbbells
This complex is suitable for starting a workout; it is better to start it immediately after the warm-up. Each exercise can be performed standing or moving.
Such training should begin with a couple of cycles lasting 3 minutes each, with short breaks, and then, over time, increase their number. In this way, the boxer adapts his body to the characteristics of cyclic loads.
Of course, there are types of workouts for more experienced athletes that last more than 10 minutes without breaks, but they are not suitable for everyone.
Types of exercises, as well as equipment, are divided according to the result that the boxer wants to achieve.
Exercises to develop endurance and strength
The following equipment is used to perform the exercises:
- Weighing 1 kg if the athlete weighs less than 80 kg;
- Weighing 1.5-2 kg if the athlete weighs 80 kg or more.
The complex includes 2 three-minute cycles.
Cycles:
- Front stand, exercises change every minute. The first part is strikes in the forward direction. The second part is alternate strikes with each hand. The third part is direct blows.
The cycle runs without stopping at maximum speed. The last 10-20 seconds need to accelerate as much as possible.
- The first part is raising your arms up and down (span of at least 25 cm). The second minute of the cycle is practicing uppercuts, hands are pressed at the elbows to the stomach, the shoulders do not move, the forearms move from the chest and towards it. The final minute is a scissors exercise or crossing straight arms in front of the chest.
With further development of skills, you can complicate the cycle by introducing additional exercises, adding 1-2 more rounds or increasing the speed of execution.
Exercises to improve speed and strength characteristics
These exercise cycles can be performed both during training and as a warm-up before it. The exercises are performed in three three-minute cycles. Dumbbells weighing 2 or 3 kg are used as equipment. There is a one-minute break between each cycle.
Cycles:
- During the entire cycle, you need to move with an extended step, making alternating blows for each step. The first part is frontal punches, the second part is side kicks, and the third is uppercuts.
- Perform strong blows in a front stance or moving in a shuttle; the speed of the exercise can be varied. During the first part of the cycle, strikes are struck only with the right hand, in the second part - only with the left hand, and in the third - with both hands in turn.
- The cycle is divided into 2 parts of 1.5 minutes each. The first part is quick double strikes in the shuttle with force on the last one. Strikes are applied with the left hand (right-handed), vice versa for left-handed people. The second part is triple strikes: with the left - twice, then with the right (for a right-handed person).
It is recommended to train side kicks by performing a complex with dumbbells weighing from 3 to 4 kg in a sitting position. For half a minute, perform side blows with the hand, moving it upward. After reaching the highest level, hands are changed.
Exercises for general physical fitness
It is recommended to use projectiles weighing up to 2 kg. The athlete’s position is a shuttle; throughout the entire cycle, you must not lower your arms. By performing this type of exercise, the boxer trains the arm muscles, which in the future allows him to avoid opening his chin and temple in battle.
More experienced boxers can continue the complex with two or three cycles of “shadow boxing.”
When training with equipment, it is important to remember that when performing all exercises, the correct technique and maximum speed of the athlete’s movements must be observed. Greater results from training with dumbbells can be achieved by combining them with general strengthening complexes. If you follow the technique of each exercise, the positive effect of training with equipment will be noticeable in the shortest possible time.
Dynamics and power
It is necessary to develop these characteristics with projectiles with a weight range of 2-3 kg.
At the initial stage, the fighters perform repositioning steps. At every step they strike, now with one hand, now with the other.
The first minute segment is devoted to straight executions, the second to side executions, and the third to uppercuts.
There is a moment's pause. Students then assume a front stance. Another option is shuttle movements. During them, you need to punch straight with your left hand, and then with your right hand. One minute is allotted for each hand. The third 60 seconds are devoted to practicing the doublet according to the left-right pattern. The pace here is variable.
When doing shuttle movements, students hit every third bounce. With each lesson the pace gradually increases.
In the third round, dynamic double attacks with the left should be practiced in the shuttle for 90 seconds. The emphasis is on the second strike. Next, the same amount of time is given to triplets: direct attacks are performed according to the left-left-right pattern.
Strikes are practiced with heavier dumbbells. For exercises, 2.5-3 kg projectiles are used.
Squats on the floor follow. For half a minute, rapid side boardings are applied from the left: the hand follows from below to the left side, then up and to the right side. The same actions are needed for the right hand.
The hand holding the projectile goes to its limit with maximum dynamics.
It is useful to engage in general developmental complex. In one round there are shuttle actions in a standing position. Weight of suitable dumbbells: 1-2 kg. Lowering your hands is not allowed. The boxer works so that in the ring at a crucial moment his hands do not give up, and vulnerable areas are not left unprotected.
Fighters with extensive experience often shadowbox. This is practicing punches with small dumbbells. And for the second part of the allotted time they work without weights.
Fighters of various levels must exercise with dumbbells at the maximum pace and dynamics for themselves. Only in this situation does the fighter gradually develop the characteristics required for a powerful striking blow.
Exercises with apparatus should be performed in combination with other professional and other exercises for overall development. And over time they will give maximum results.
How to increase the speed and power of a blow?
The main ways to increase impact speed:
- increasing muscle strength through strength training;
- work on a bag, pneumatic bag and fight ball;
- striking with weights in hands;
- a fight with a shadow.
Aug 12
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