Boxing training for beginners at home: program and plan, recommended set of exercises

Hello, friends, what features boxing at home has for beginners, and what difficulties need to be overcome, is reflected in this material.

Mastering boxing technique, the necessary techniques and physical development requires constant effort and time. Classes can also be organized at home. For this purpose, a schedule is drawn up, the optimal program and exercises are selected.

Questions about the stand

Building boxing classes at home for beginners begins with learning stances.

First, the basic variation is mastered. It should be convenient for assault and defense. In it you are well covered, and your hands are ready for an attack.

Criteria:

1. The toe of the front leg (FN) together with the heel of the rear leg (HL) are in the middle. The leading hand is concentrated at the back (for right-handers - right, left-handers - left).
2. The body weight is equally distributed between the legs, the knees are slightly bent.
3. The direction of the feet is diagonal, in position they are slightly wider than the width of the shoulders, the heel of the ZN is raised.
4. Elbows down, arms raised.
5. The head is focused behind the fists.
6. The chin is slightly lowered.
7. The gaze is directed through the gloves.
8. Breathing is smooth, state of relaxation.

After attacking or defensive actions, it is necessary to return to this position, observing all points.

More experienced boxers use different stances for sophisticated movements and counterattacks.

Tyson chips

Iron Mike trained in a unique regime and had impressive physics. Many trainers in the world try to train their players using Tyson’s methods.

First of all, many boxing fans remember the peek-a-boo technique. It was designed specifically taking into account Tyson's growth and potential.

Its basics are constant sideways movements and dives, similar to a pendulum. Here you need to act excellently with your body. There is constant provocation here, and the enemy succumbs and reveals himself

There are almost no pure slopes in it. And all actions are perfected to the point of automation. It is considered one of the best techniques in boxing.

Here the position of the hands is not the classic one - near the cheeks. Attacks are made from this position. It is convenient to carry out short assaults on SD and DB. They deftly bypass enemy defenses and allow you to quickly set up your own defensive defense. They need to be done on slopes and at the moment when you come out of dives.

In this boxing technique, Mike Tyson's striking combinations have this peculiarity - they do not contain exploratory strikes.

Here you need:

• constant work of the “living” body,
• the ability to quickly adjust the dynamics of your own body.

This is not pure defense. Constant contact with the enemy is required. He is struck with both hands. Both singles and series are used.

The numbers here indicate the goals:

3 – body. 2 – head. They can be hit in different ways.

Mike's arsenal often includes 3-2-3, 2-2-3, 3-3-2 formations. Each series may involve a different strike.

Footwork

It is impossible to learn boxing at home for beginners without this work. The legs play a vital role in any maneuver.

It is required to master the substep and turns on the leg. At first glance, they seem quite difficult, since many beginners have the habit of constantly pushing off from the surface.

In boxing, your feet should be kept low to the floor. This way one always remains ready for an attack or a defensive deviation. In addition, jumping wastes a lot of energy.

Your legs will work efficiently and naturally as you greatly improve your technique and coordination.

The foundation for this work is a substep. It happens like this: first the PN comes out, then the GL is pulled in.

Thanks to this technique, two aspects are realized:

1. Body weight is supported, and you can go on the attack or hold the defense at any second.
2. Crossing of legs is eliminated and balance is maintained.

To step forward or to the left, you must first put out your left leg (LN) and immediately add your right leg (RH).

To step back or to the right side, Pr.N comes out, LN is pulled up

All steps must be completed in such a way that the distance between the legs is not violated.

A technique such as a reversal is carried out on the PN. It can be used for defense - avoiding an opponent’s assault and for finding new angles in your attack.

Turning around is beneficial in a counterattack by moving you away from the threat. At the same time, you stay at a lethal distance to carry out a quick assault.

Technical admission criteria:

1. The turn goes clockwise, shifting Pr.N, turning the body to LN.
2. Modest and significant turns are practiced, the first is 45-90 degrees, the second is 90-180 degrees.

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).

Protection aspects

For beginners, the best method is blocking. It allows you to maintain striking distance without taking damage, and also blocks attack angles.

The technique can be used to protect the head and body. In the first case, the technique is as follows:

1. Gloves are brought closer to cover the face.
2. Raises the right glove to block attacks from the left side.
3. The left glove is raised to defend against an assault from the right.

In the second situation, the algorithm is as follows: the elbows are placed close to the body, the right one is lowered to block attacks from the left side, and the left one is against those coming from the right.

The following aspects are also observed:

1. Block yourself, don't chase the blows.
2. Don't take your eyes off your opponent.
3. Stay on both feet.
4. Attack back.
5. Step back, leave the dangerous distance.
6. Control your opponent's lead hand.

Technical basics of strikes

P. 1. Jab. Direct hit with LR. This is the key basis. All boxers should own it.

Execution:

The left fist extends straight forward. Other parts of the body are static. When you reach the goal, exhale sharply, curl your fist, palm down. The hand follows immediately back after the assault.

It's better to step forward. You can hit the body. You just need to bend a little at the knees and at the belt line.

During boxing technique training for beginners, they explain that any striking combination starts with a jab. This is a swift, stunning attack that creates conditions for more formidable assaults.

P.2. The cross is straight and with PR.

Execution:

The hips and upper body do not rotate according to the emergency situation. At this moment, rotation of the right foot follows - 90 degrees.

Exhale sharply. At this moment, PR's fist stretches in a straight line from the chin. It rotates. Palm down.

The head does not lean forward beyond the line of the front knee. If you need to storm the building, proceed as in step 1

P.1 and P.2 are a very effective two.

P.3. Hook with LR.

Basics:

The feet are rotating 90 degrees in an emergency direction. The right heel goes down, the left heel goes up. Body rotation follows

When the goal is achieved, the LR tenses.

To break through the body, you need to lower the LR and use your fist in a vertical position.

This blow often gets knocked out.

When learning the technique of these boxing techniques, the trainer advises beginners to decide which variation of execution is more convenient for them. This refers to the position of the fist when the head is hit: horizontal or vertical.

P.4 Uppercut with LR. Very formidable. Can be long or short.

Actions:

Start as in P.3.

Elbow position is down. LR's fist drops a little. As you exhale, an attack follows from bottom to top. Palm position is up.

This assault must be carried out compactly and immediately take a working stance.

The implementation can be in a straight or curved line. Targets: head and body.

This is an excellent tool for fighting at close and medium distances (BD and SD). Only the shoulder does not rise to defend against boarding attacks on the right.

P.5. Uppercut with PR.

The hips and upper torso rotate against the emergency, and the PR foot rotates 90 degrees.

The body rotates as in P.2

Elbow position is down. The right fist lowers slightly, the target is hit while exhaling from top to bottom. Palm position is up.

The implementation is compressed. After this, the initial stance is immediately taken.

Impact works great on SD and BD. As soon as the PR drops, the opponent can counterattack with a left hook.

Necessary things

For home workouts, provide yourself with the following arsenal:

1. Bandages. Length – 1.5-2 m.
2. Gloves. You will need 3 pairs: 12, 14 and 16 ounces. The third option is suitable for working on equipment and sparring.
3. Mouth guard. It is better to use a product made from impressions of your teeth.
4. Special shoes. It has excellent grip and thin material. This is guaranteed mobile traffic.
5. Bag. Necessary for practicing strikes and combinations, promotes the development of power and endurance. A product weighing no more than 60 kg is selected.
6. Jump rope. Develops muscles, improves leg function and attacking potential.
7. Pneumatic bulb. Exercises with it make your hands stronger, and your attacks more accurate and faster.
8. Dumbbell set. It includes products up to 1 kg and up to 4-5 kg. The first ones help improve strikes to the stage with a bag. The latter are necessary to improve muscles.

Necessary equipment for a beginner boxer

Before you start mastering your first strikes and techniques, you should still buy equipment. Naturally, this does not mean that you should immediately buy the most expensive goods in sports stores. If, of course, boxing becomes your only activity, it is worth considering the option of purchasing expensive and professional equipment and equipment.

In general, these purchases can be safely called an investment in yourself and your passion. Below is a list of the main elements you will need for classes:

1. Bandages. This is the main protection of the hands, or more precisely the knuckles and hands under gloves. Bandages are made from fabric; before training, you should practice and get used to wrapping them correctly.
2. Boxer's shoes. The athlete's boots have a high top. Their main purpose is to provide good grip in the ring. Thanks to their design, the feet do not slip and the ankles are supported. This shoe is in no way suitable for cardio or running.
3. Boxing gloves. What is a boxer without gloves? That's right, none. Everyone needs their own individual gloves. There are several types of them: for sparring, competitions, etc. Any seller will always tell you which ones they have in stock and which ones are suitable for you. The choice is not difficult, and you will always make the right one.
4. Mouth guard and helmet. This is protective equipment necessary for sparring. If you plan to train alone, you can postpone their purchase until you train as a couple.
5. Jump rope. This is the best cardio training device for any fighter. At the same time, the option is more than budget. It will increase endurance, and the chances of getting injured are reduced to zero.
6. Pear. A high-quality heavy bag perfectly trains a boxer’s punching power, helps to work with the legs and develop endurance. Sports stores offer a large number of options and offers with different prices and modifications. You will find the cheapest ones in online stores (from 500 rubles).

If you do not have the opportunity to equip a blower at home or in the garage, you can buy a pneumatic blower. It is smaller in size, but perfectly trains the speed of striking. Another alternative option is boxing pads. Only here you need a partner who will put them on (it’s safe and you practically don’t feel any impacts in them).

Basic Process

The boxing training program for beginners at home is formed on an individual basis. Rely on your level and availability of free time. You should not use high loads in the initial stages; they increase gradually.

A training plan is also drawn up for the days of the week. For example, like this:

1. Monday: warm-up, jumping, stand-ups and shadowboxing.
2. Wednesday: running, warm-up, punching bag, strength training with dumbbells.
3. Friday: running, hitting with dumbbells, practicing attacks on a bag.

This is just a rough graph. Which exercises vary as needed. The required blocks are: warm-up, practicing the speed and strength of attacks, and strength building. Distribute them wisely throughout the training week.

Basic warm-up exercises look like this:

1. Slowly walking around the room. At the same time, stretch your neck muscles by rotating your head.
2. The gait accelerates slightly, move your arms in different directions and make turns with your body.
3. 3 minutes of duck walking. Stretch your hands and wrists simultaneously.
4. Walking on one point. The knees rise as high as possible.
5. Stretching the muscles and spine.

Next - work on the stances: front (FS), own (SS) and opposite (PS).

Their criteria:

The development process consists of three circles. Each duration is 3 minutes. There are one minute pauses between them. In this block the following physical exercises are performed:

1. Jumps at a distance of up to 60 cm. Performed in the SS, the front hand performs jabs.
2. Similar to point 1, but implemented in the PS.
3. Jabs from a static position from the FS.
4. Practicing slopes in SS.
5. Similar to step 3, but hooks are executed.
6. Performing dives in SS.
7. Similar to point 3, but uses uppercuts.
8. Shadow match.
9. Jumping rope. Preferably 3 cycles of 1 minute each with pauses.

This block is finished. Break 10-15 minutes. Then comes the bag stage. You need to hit him with maximum effort, but in compliance with technical principles. The process and criteria are:

1. The starting position is SS.
2. I started with jabs with the left, then uppercuts, repeat, but with the right.
3. Single assaults last 2-3 minutes. Then - combinations.
4. Hit the center of the projectile.
5. Strength and dynamics increase gradually.
6. By working at a constant fast pace, the quality of attack improves and an excellent cardio load is created.
7. Avoid excessive fatigue.
8. If the projectile swings thoroughly after all the attacks, weigh it down.

What a boxer should master when training at home

It is impossible to quickly strike and use defensive blocks without a training plan, so this is the first thing you need to master. A fighter's body is always strictly coordinated and perfectly developed. But what's the point of everything if you're immobilized? Only strict discipline and a mandatory plan, from which you cannot deviate. In addition to the basic techniques and techniques, you should master the following exercises:

1. Cardio. Jogging, exercise bike or bicycle, jumping and squats, skipping ropes. Thanks to these exercises, the cardiovascular system is loaded and endurance develops.
2. Weightlifting. If cardio will help you move well around the ring, then a strong body will help you resist and dodge a blow. Only a physically strong person can deliver a powerful blow. Don't rush to buy expensive barbells, weights and dumbbells - start with your own body. Exercises such as push-ups, squats, pull-ups, bridges, twists, leg raises on the horizontal bar are excellent helpers in this matter. You will train all muscle groups.
3. Cor. The basis of any blow is the twisting of the body. A good boxer should have abs and pumped up extensor muscles of the back. A great exercise is the plank. Can be performed on bent elbows or toes, body lifts on horizontal bars and bridges.

Remember, only long and persistent, and most importantly regular, training will give results. You will become strong and be able to stand up not only for yourself, but also for any weak person!

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Strength program

If your level allows, then add this program to the specified blocks. It begins after 10-15 minutes of quality rest after the previous series of exercises. If not, then give it another day.

Strength training should strengthen all important muscles. Therefore, work both with and without shells.

The list of recommended exercises without equipment is as follows:

1. Push ups.
2. Lie on your back. Raise your feet.
3. Raising the body from a similar position (item 3).

The following set of exercises with dumbbells is also performed:

1. Bend forward. Weight of shells: 6-10 kg. Keep your back straight.
2. Squats.
3. Tilts in all directions.
4. Arm curls.
5. Lunges.

For each point, use two approaches. After 3 months - 3. Intensity of repetitions: from 6 to 10. If they are easy, increase them to 10-15.

So-called training with iron is supplemented with barbells, barbells, and kettlebells. Other means are also used. Thanks to this, hurricane strength and endurance develops.

Increase in explosive power

After 2-3 months it is necessary to complicate the program. Explosive strength and anaerobic endurance training is a must. Its principles are:

1. Cyclic exercises with your own weight. Consists of push-ups, squats, jumping jacks, sprints and burpees.
2. Pull – push and throw. Any heavy and massive things are suitable for this principle, for example: logs, tires, sledgehammers, etc.
3. To improve explosive parameters, pushing movements are implemented quickly and sharply.
4. Before classes, the muscles are thoroughly warmed up, and stretching is a must.

To develop these indicators, two complexes are proposed:

The first is Improving speed power.

Second. Development of endurance.

Criteria for left-handers

There are usually more right-handed people in boxing. But this does not mean that there are fewer techniques for left-handed people. Essentially the same methods are used, the sides just change. And the left-handed boxing technique has its own nuances:

1. When attacking, it is necessary to go to the right-handed player's position. This is a diagonal movement towards the front with a shift to the right. Dive, dodge, counterattack.
2. You always need to expect a boarding attack on the right, have time to build a defense against it or respond. If the attack follows a straight line with PR, it can be countered with an uppercut (target - body). You can dodge and swipe from the left side at the same target.
3. The liver of a left-handed person is positioned in front. This is a big vulnerability. Methods of defense here: pulling back and putting out the elbow.

Aspects of sparring

Without training matches with real opponents, not a single boxer develops normally. Go to them gradually, honing your techniques in shadowboxing. Then you can move on to a non-contact match.

You and your assistant stand opposite each other and perform only jabs. The following sessions are supplemented with other strokes.

The third stage is a 4-minute fight of two rounds. This is a real fight with a real enemy, albeit an assistant. Combination strikes are being perfected. The execution speed is minimal and gradually increases.

Beginners should follow these recommendations:

1. Mandatory protection: mouth guard, gloves, helmet, etc.
2. Sparring takes place with a partner who helps you develop, and does not beat you up.
3. Keep your hands high, keep your eyes on your opponent, and breathe evenly.
4. Deal a maximum of 3-5 hits per attack.

Shock basics

The basic technique for performing punches in boxing is as follows:

It is necessary to start the blow in a relaxed manner, and when applying it, exhale. At the moment of contact with the target, the fist is compressed, and the muscles of the body are maximally tense. The hand returns.

The technique of striking is essentially an action that begins with relaxation, then the hand rapidly accelerates towards the target, followed by a sharp exhalation. The fist clenches, making contact with the target, then relaxes. Another shock series may follow. All weight is included in the blow without loss of balance.

For beginners, the primary task is the correct boxing technique and competent execution of the attack. Strikes from different positions and at different speeds are gradually perfected.

The body should twist, the feet should rotate - this is the technique of almost all punches in boxing, except for the jab.

It is imperative to hold the stance in order to generate greater power and mobility.

The non-attacking hand should defend the opposite part of the body.

With each assault, do not forget to exhale sharply.

All strikes in this discipline are, in fact, variations of the technique of direct strikes (the position of the elbow is straight) and the technique of side strikes (the position of the elbow is to the side), or uppercuts (the lower position of the elbow).

Each punching technique has its own specifics. Therefore, you first need to study and practice the technique of basic punches in boxing.

Women's question

Today it is difficult to surprise a girl with boxing. And many beauties master quite complex programs and techniques.

But what is boxing like at home for girls? Here the selection of the program is also individual. But the basic points are mastered first.

Many girls use the complexes indicated above. The difference lies in the lower load and weight of the projectiles.

For girls, 12-14 ounce gloves are recommended. Dumbbells for impacts 0.5-1 kg, bags up to 20 kg, barbells up to 50 kg.

The total cycle of classes includes:

1. General gymnastics: running, warming up, stretching muscles.
2. Jumping rope.
3. A fight with a shadow.
4. Hitting the bag.
5. Working with a moving bulb filled with water or peas.
6. Practicing attacks on a wall pad.
7. Honing techniques with pointball.
8. Practicing the technique on the paws (assistant required).

Child development

Much depends on the age of the child involved. For children from 5 to 8 years old, simpler exercises and pears filled with air are selected.

Students from 8 to 12 years old study according to a program close to an adult one. It is shorter in duration and load.

Boxing lessons at home for children of any age also begin with learning the basics, key stances and strikes.

Every action of the child must be monitored and errors must be gently explained and correct execution demonstrated.

An example of a lesson is shown in this video:

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