THE ESSENTIAL GUIDE TO BOXING!
Are you new to boxing and don't know where to start? I've made this complete, fundamental boxing guide for all aspiring boxers, complete with explanations, images, videos, and links to more detailed guides. Please share this article with other aspiring boxers and fighters.
Let's start!
Who said you can't learn this at home?
Still from the film "Warrior"
Even for beginner adults, boxing is a great hobby and fitness idea to keep fit. And, without a doubt, the best way to master this type of martial art is to find a good trainer who will create a training program for you and will help you improve your technique during the learning process.
Unfortunately, not everyone has the opportunity to attend classes in the gym. But, fortunately, this does not mean that you should abandon this idea, because boxing training from scratch can be done at home.
What do you need to know if you decide to train on your own, what nuances are important to remember, and what can you learn? Let's talk about everything in order.
Boxing style
Boxing is not just a sport, it is a person’s psychological preparation. Therefore, it is important to be confident in yourself, not to give up and not to doubt your choice. People are especially nervous before their first fight, but it is important to remember that all these competitions should build your confidence and bring you experience. No one achieves success without failure.
Often, beginners ask experienced athletes or coaches what style they should use and how to become a professional boxer. However, there is no clear answer. Each fighter develops his own style during training and competitions, and there is no need to repeat someone, the most important thing is individuality.
Fighters are valued not for their appearance, but for their victories and skills, so win and enjoy the experience. Over time, a fighter changes his original style, because he acquires new knowledge, physical data and the psychology of thinking change. The main thing is not to lose yourself and always be natural, and never compare yourself with other fighters.
Why boxing?
Boxing inspires, motivates and is often the basis of stories of underdogs for whom the decision to start training was a turning point. Yes, you yourself can probably immediately recall many classic Hollywood films about boxing. So why is it so popular?
In its simplest form, boxing is an inexpensive sport that is easy to get into (unlike, for example, Formula 1); You can train for free alone without equipment, practicing shadow boxing, sparring with a friend, or hitting a heavy bag that you hang in your own garage.
Sparring Basics
Sparring is training for those who have been boxing for some time and clearly understand all its basics. Otherwise, instead of exercising, you may end up with fractures and body damage. The nose, jaw, arm are often broken, a concussion occurs, and sometimes death occurs.
Sparring is not a game of winning, but a real fight, the outcome of which no one can foresee. Therefore, physical and psychological preparation of opponents is important.
It is important to gradually prepare for sparring, especially if you are new to this matter. You should work lightly and slowly so that there is no pain. It is better, even for the first time, to imitate a fight, that is, to compete with a fictitious opponent.
It is also important to purchase and wear the necessary boxing equipment. These include mouthguards, helmets, boxing gloves, and so on. The choice of opponent also plays an important role. Pay attention to those fighters who will teach you something, and will not just beat you and go into the ring. Trainers shouldn't put your health in dangerous situations, so remember that you don't owe them anything.
During the fight, it is important to maintain a stance and deliver 3-5 strikes at a time. If you do more, you will simply lose your energy reserves. And remember that with every hit you will get tired, but this is much better than getting tired from blocking and defending.
The benefits of boxing
Research from Ultimate Fitness Workout has shown that boxing workouts are one of the best ways to burn calories. On average, in just 30 minutes of regular sparring with a partner or a punching bag, a person can burn up to 400 calories. The high intensity of such workouts burns fat well, improves the functioning of the cardiovascular system, and does not put as much strain on the joints as, for example, running.
In addition to the physical benefits, boxing improves your focus by forcing you to constantly think about the technique of your punches. Boxing training also helps develop self-confidence when you can learn a few techniques.
Another huge plus that should not be forgotten is the fight against stress (and who doesn’t have that now?). When you give your body a lot of physical activity, you get a boost of endorphins - the best stress fighters.
And finally, boxing teaches the basics of self-defense, which can save your life in a critical situation. However, we advise you not to rely too much on this point, because attackers on the street are not used to playing by the rules, and you are unlikely to get the opportunity to fight a fair fight with them.
So let's learn boxing for the other benefits we talked about above (and add to that list the fact that it's just awesome).
Stages of boxing training
Boxing is a whole science that consists of several levels of complexity. For beginners, simpler workouts are chosen, while experienced masters prepare for competitions using completely different classes. Therefore, it is important to consider your needs and physical condition. If you are in pain, stop and breathe out. During exercise, the body needs rest. You should not train until you lose your pulse, in order to avoid health problems later. Any lesson begins with a warm-up. It includes running, jumping rope or something else. The body should warm up.
Next comes the training itself with a coach or partner. During it, you can use boxing equipment and perform various exercises for flexibility and arm endurance, and development of reaction speed. The cool-down includes up to 100 push-ups, the same number of sit-ups and crunches. This step will help you avoid muscle pain the next day.
When training for boxing, be sure to communicate with other athletes and ask them for advice. They will teach you some techniques and help you choose the right diet and daily routine.
Essential Equipment for a Beginner Boxer
Before you start learning your first shots, it's a good idea to get yourself the right equipment. This doesn't mean you need to go out and buy the best products at a boxing store right now, but if boxing becomes your passion after a few trial sessions, it's worth investing in quality equipment that will last you a long time.
This can be an expensive purchase, but remember that your gear is an investment in a new hobby. While this isn't a complete list of everything a new fighter needs, below we've listed the essential pieces of equipment that will help you in your training.
Bandages
They are used to protect the knuckles and hands under gloves. Wraps are usually made of cloth and will take some practice before you get the hang of wrapping them properly.
Boxing gloves
Every boxer needs his own gloves. There are different sizes and types of gloves - for sparring, competitions and so on. In a sports store, salespeople will probably be happy to tell you about the models they have and help you make the right choice.
Boxing shoes
Boxing boots are usually high top and provide good traction in the ring. They are designed to support your ankles and help keep your feet from slipping during exercise. Please note that these are specialized shoes and are not suitable for running or other cardio.
Helmet and mouth guard
These pieces of protective equipment for novice boxers are essential when working in sparring. However, if you are going to learn the techniques at home and alone, it is wiser to postpone purchasing them until the time when you are ready to practice in pairs.
Pear
A good heavy bag will help you work on your punching power, footwork, and endurance. There are a lot of offers on the market of different quality, prices and types. The cheapest pears that we were able to find in online stores cost about 500 rubles, and the top price, as you might guess, can reach several thousand (and not only rubles, but also dollars).
If you do not have the opportunity to place a large pear at home or in the garage, you can purchase a so-called pneumatic pear
, which is much smaller and helps to practice the speed of strikes.
Another alternative is boxing pads.
, but to train with them, you will need a volunteer who agrees to wear them (reassure him that it is absolutely safe, and he will not feel your blow in them. Almost).
Jump rope
Yes, yes, it is the best cardio tool for any fighter. And quite budget-friendly. It will help you increase your endurance, and at the same time the chances of getting injured when working with it are minimal.
Counter attacks
Experienced boxers understand that competition consists of non-stop counter punches. You will have to attack and defend at the same time. It is very important to combine different types of strikes.
- Counter-punch against a Jab - throw your punch to the head or body, make another punch, block, and then hit a counter-punch.
- Counter to a Right Cross, Uppercut or Overhand - you need to interrupt the right hand with a jab or quickly throw a left hook. It is important to block and immediately punch with your right hand.
- Counter-punch against a Left Hook or Uppercut - you need to throw a long left jab, to do this, first block, then throw a punch from the right side.
How to start boxing?
Boxing is a sport that anyone can learn if they have the desire and fortitude. If you are unable to visit the gym, you can use step-by-step instructions from experienced trainers, as well as videos that can easily be found on YouTube.
You can also buy yourself a tutorial with pictures, which provides boxing lessons for beginners at home. Or find a book written by one of the famous boxers. And since we live in the most progressive century, you can learn boxing using one of the special mobile applications.
Whatever path you choose, having decided to start training on your own from scratch, the key to your success will be frequency of training, self-discipline and perseverance, because progress may be slower than when training with a trainer.
But, as they say, the one who walks will master the road, and we are ready to give you some tips that will be useful during your training.
Boxing Basics #1: Start by Mastering Your Stance
Video expertboxing, youtube.com
Before you strike, you need to perfect your position. There are several different types of stances, but for the absolute beginner the best job is one that is balanced for both offense and defense.
A good stance starts with placing your feet about shoulder distance apart, with your dominant foot in the back and the other in front. Imagine a line going down the middle of your body.
Your feet should be on either side of this line, with the heel of your dominant foot touching it, pointing forward, and your other foot touching it with your big toe.
Your defensive posture should protect your face and body from being hit, depending on where the enemy is aiming. Standing directly in front of him is not a good idea because it gives him more targets to hit.
Boxing Fundamental #2: Use Your Legs
Footwork is just as important as stance, so make sure you have a good understanding of how to move your feet. You must learn balance so that you can move easier and faster both forward and backward. Keep your feet wide apart, but not too far apart or too close to each other.
Boxing Essential #3: Learn Your Punching
In boxing, there are four basic punches that you need to learn to be effective in the ring. These are jab, cross, hook and uppercut.
Jab
This direct strike is the most basic. It leads in most combos and can be used to knock out an opponent. While standing in the correct position, the jab is thrown with the front hand, which is not your dominant hand.
Video expertboxing, youtube.com
Cross
This is another straight punch, but it comes with your dominant hand and is stronger than a jab. Use it to finish a combo or throw your opponent off balance.
Video expertboxing, youtube.com
Uppercut
It uses both hands and is applied from below. It is used to hit the opponent's chin and is a great punch for finishing combos and knocking out.
Video expertboxing, youtube.com
Hook
This stroke uses either bent arm without a swing. It is effective because it is the most powerful among the basic ones. The main condition is not to open up while applying it, so as not to risk receiving a retaliatory blow from the enemy. Many professional fighters use the hook as a finishing blow.
Video expertboxing, youtube.com
Combinations
Combos come in different forms. They often start with a jab and then connect with a cross and hook in quick succession. There are many variations, but this is one of the most fundamental combos that most new fighters learn.
Boxing Fundamental #4: Don't Forget Defensive Techniques
Boxing is not just about hitting your opponent. Don't forget that he will also hit back, so you need to learn defensive techniques as well. A good training program includes both offense and defense. When you defend yourself, you use all parts of your body: arms, head, torso and legs.
One of your main defenses is your hands - they can cover you, so use them to parry blows. You can block your opponent's blows by placing both hands in front of your face so that they take the blows. You can also block your body.
Think of it like sword fighting. Your hands are like a sword and shield, use them to block other people’s “weapons” and attack yourself.
Boxing Essential #5: Try Sparring
While you may want to limit your training to shadowboxing, if you want to make significant progress, it's important to put your newfound skills into practice with a sparring partner. Sparring allows you to understand what it is like to fight with a real opponent.
There are several different types of sparring techniques, each designed to work on different aspects of boxing.
For example, sparring, in which a partner in special sparring pads will allow you to work on your punching power, footwork and hand speed. A low contact sparring session will help work on ring presence, movement ability, footwork and body movement. And full contact sparring is a great way to simulate a real fight and allow you to summarize your knowledge.
But!
Such sparring at home without proper preparation is a bad idea. So if you want to try them out, then after some time after training on your own, you will still have to go to the gym to hone your skills and do double battles.
Necessary protection
A good stance involves protecting the chin and liver with the right hand. Straighten your back, pull your stomach in. The knees should be slightly bent, since the legs act as large, rigid springs, and the boxer constantly uses them. The right leg is a push leg, that is, the athlete does not stand on his heels. This is necessary for quickly moving from place to place. In this way, we provide mobile defense that will allow us to mislead the enemy by performing feints and provocations. The more mobile the body and body, the better for the athlete. Defense must be multifaceted.
Photo: Yulia Kovalenko, “Championship”
Warning for Beginner Boxers
An adult who decides to take up boxing to improve coordination, fight excess weight or improve his well-being should remember that high-intensity training can bring not only benefits, but also harm.
Therefore, if you are not completely sure that your body is ready for heavy loads, consult your doctor. If you experience pain, problems with coordination, dizziness or other alarming symptoms during exercise, immediately stop doing the exercises and contact a specialist.
Don't forget that exercising at home not only helps you save money, but also makes you responsible for your health. So remember moderation and be careful.
- Author: Maria Minaeva
Tips for beginners
- Don't neglect protection.
You must wear a helmet and gloves during training. You need to learn how to bandage your hands correctly. We need high-quality ammunition that meets all standards. It may be expensive, but such equipment will allow you to maintain the health of your joints. Make yourself a good mouthguard so that it doesn't dangle in your mouth. To do this, it is advisable to consult a dentist. - Follow a sports regime.
Each athlete must develop a diet, water consumption and sleep patterns. All this is determined individually with a professional and doctor. Your health and training will also depend on this. Also, you can’t chase more complex elements. - Don't work to the point of exhaustion.
You should adhere to a certain training time so as not to overdo it. Trying is certainly good, but it will greatly affect your body, and will also quickly discourage you from boxing in the future.
Turn on the leg
This is another important technique. The turn is made on the front leg. This technique is used for defense, to evade attacks and find new places to attack. Pivoting on the foot is effective for counter-actions, as it allows you to move to the side when danger approaches.
Now you know how to start boxing. As you can see, the sport does not require any special knowledge. The main thing is to have the desire and desire to comprehend something new. Boxing on Oktyabrskaya will provide you with a gym for comfortable training.
Features of the Shuffle movement technique
The “shuffle” refers to the basic techniques used by athletes in North American boxing schools. Her movements are closer to those used by swordsmen than to normal steps. Basic principles of movement using the Shuffle technique:
- the athlete takes a straight stance, left or right (we consider the first as an example);
- the foot of the left leg moves 5-6 cm with a sliding movement, without leaving the surface of the ring;
- the right leg is activated, moving in a similar way to the same distance;
- the knee joints are relaxed during movement;
- if it is necessary to move backward, the same movements are performed in the same sequence, but the right leg comes into action first.
Practiced tactics for moving backwards are very important. It will help you quickly and effectively evade enemy attacks. It was the well-honed ability to retreat that brought the famous boxer Gene Tunney the champion title.
Famous boxers such as Ray Robinson and Muhammad Ali led by personal example to major changes in boxing technique, and the Shuffle technique is now considered obsolete by many. However, it is still used in the ring, and can be very useful for boxers who have sufficient strength, but do not know how to move quickly.
In order to master the Shuffle technique as effectively as possible, you can perform a simple exercise: regularly run backwards. Immediately before the competition, you can run a distance of 5-7 km.
Left-right movement technique
In a boxing match, it is not enough to move back and forth competently. It is also necessary to work out the technique of movements left and right. Correct lateral movement will not only allow you to effectively avoid the enemy’s blows, but will also help to physically exhaust him, which will ultimately provide an undeniable advantage.
The legendary boxer Willie Pepe was practically invisible to his opponents. Thanks to his perfectly trained footwork, which allowed him to effectively evade his opponents' blows, he could win in the ring without throwing a single blow, only by remaining elusive and wearing down his opponent to the point where he was no longer able to continue the fight. Another boxer, Oscar De La Hoya, became a worthy heir to the fighting technique brilliantly demonstrated by Pepe. His footwork is very similar to Willie Pepe's in many ways.
The main secret to the success of this technique is to control the center of gravity. It should be strictly under the body, and when performing a substep with the left or right leg, you must immediately move the body in the direction of movement. The lower the center of gravity, the easier it is for an athlete to move along all vectors.
Choosing the right shoes
No matter how excellent the technique of moving around the ring an athlete masters, everything can be ruined by the wrong choice of shoes. The main quality that boxers should have is good grip on the surface. The sole on them should be made of high-quality materials, it should not slip. Feet in good boxing shoes can rotate freely, which makes it possible to deliver quick and powerful strikes.
The initial impulse of the blow depends on the legs, and if at this moment the athlete’s shoes slip, this can extinguish the strength and power of his attack.
"Lightning at its finest" - uppercut
Its very name, or rather, the translation (slash from bottom to top) describes the technique of performing this strike as accurately as possible: with a fist turned “towards you” (palm “towards you”) along the internal trajectory. It is close in and is applied exclusively from below.
When describing the most powerful striking techniques, the uppercut should be placed, if not in the first position, then in the top list of them. Missing a quality uppercut means bringing yourself closer to defeat.
The uppercut, unfortunately, is also “sinful” of the wrong name, which is why there are often cases when it is called an opercut, an uppercut, and even an uppercut, etc.
Errors, as we see, are not so serious, but a professional is unlikely to like such distortion of words. Uppercuts, as the most spectacular blow in terms of execution technique, are almost the most frequent “guest” of many boxing videos with knockouts:
Aggression disappears
I'm crazy by nature. I love smashing furniture and throwing phones at walls. Once I even smashed the iMac screen. I definitely need an outlet for my pent-up anger, otherwise I lose control like the Hulk from The Avengers.
Pulling iron is not the same: it is difficult to concentrate and imagine that the barbell is the enemy.
Meditating is also bullshit: I always feel like a woman who has so little sex that she took up yoga.
That's why I hit the paws and the punching bag. Negativity evaporates faster than a puddle in the Sahara.
After training, I am the kindest person in the world - I walk and smile like an idiot. I don't want to strangle anyone. Bliss.
