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Boxing

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Exercises > Other > Arms > Boxing

Muscles trained:

Biceps brachii

Assistant muscles:

boksing_english_421_guide_1_thumb_large.png

Preparation

How the feet are positioned, relative to each other, is important for the balance of a boxer. When arms and hands are placed, to provide some face and / or upper body protection, this is described as a "guard".

Frequently used punches in boxing:

Combos:

Guide

Exercise program example:

Days 1, 3 and 5 - Boxing
Jump rope - 3 sets - 3 repps, 1 min break
Speed Bag - 3 min
Shadow boxing - 3 sets - 3 repps, 1 min break
Heavy bag - 3 sets - 3 repps, 1 minute break
Squat Thrusts - 4 sets - 20 repps
Outcome - 4 sets - 20 repps
Side jump - 4 sets - 20 repps, 1 min break
Plyometric push-ups - 6 sets - max repps - 1 min break
Shoulder lift - 3 sets - 3 min - 1 min break
Sit-ups - 3 sets - 3 min - 1 min break

Day 2 - Back and bone
Dead lift - 4 sets - 10 repps
Rowing with kettlebell - 4 sets - 10 repps
Pulldown - 4 sets - 10 repps
Squats - 4 sets - 10 repps
Add curl - 3 sets - 10 repps
Leg curl seated - 3 sets - 10 repps

Day 4 - chest and arms
Bench press with manuals - 4 sets - 10 repps
Dumbbell press oblique bench - 4 sets - 10 repps
Fly - 3 sets - 10 repps
Dips - 3 sets - max repps
Biceps curl - 3 sets - 10 repps

Important

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Extra information

start-here.png Level: Beginner
package-x-generic.png Equipment:
member.png Author: Solo
tag_green.png Tags:
eye_dark_grey.png Unique hits: 34

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