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Boxing Training Secrets

Wouldn't it be great to know how they do it? Well now you can!

Before you start any workout (boxing or not) you should always warm up first. I usually do a couple of rounds (one round is 2 minutes long) of jump rope before I start my workouts. I also shadowbox for a round or two. Shadowboxing basically consists of fighting an imaginary opponent. Even if you don't know any combinations, or even footwork, shadowboxing is still a great way to warm up — and its fun! Just throw some punches around and imagine someone throwing punches back at you. Once you are warmed up and feeling loose, try these workouts:

Pull-ups:

Grip the pull-up bar with palms facing away from you. Pull-ups mainly work your back, biceps, triceps and shoulders.

Dead hang pull-ups:

These work your shoulders, lats, upper back, biceps, and triceps. To start, grip the bar with a wide grip. Let yourself hang and pull yourself up until your chin is over the bar. Then slowly lower yourself to the hanging position. You MUST hang all the way down before pulling yourself up to get the full benefit.

Close grip pull-ups:

These are great for working your forearms. All you need to do is a regular pull-up with your hands held very close together (you could even put them right next to each other). Close-grip pull-ups also work your biceps, shoulders, and back.

Start out with one or two types of pull-ups, and try to complete 2 sets of 10 for each type.

Ab exercises:

Military abs:

You need a barbell, a bench, and a workout partner to do these. First, lay on the floor and put your legs on a chair so they are at a 90-degree angle. Next, have your partner sit on your legs. Now, holding the barbell, try to bring yourself up towards your partner as close as possible while your partner pushes down on the barbell (your partner doesn't have to push hard to make it difficult for you to sit up). For military abs, it is beneficial to do decreasing sets (do a set of 10, then a set of 8, then a set of 6).

Bench leg lifts:

Start by laying on the bench, but have your butt and legs hang off the end. Next, put your hands behind your head and hold onto the bench, for leverage. Then, with your legs completely straight and parallel to the bench, lift them until they reach a 90-degree angle with your body. Finally, slowly bring them down so that they are parallel with your body once more. Try to set a goal for these too. Two sets of 10 is a great start.

Bicycles:

Lying on the floor, start by lifting your legs up and bending your knees so that your legs form a 90-degree angle. Now, all you need to do is pedal an imaginary bicycle by bringing one knee to your chest while straightening the other. The slower you pedal, the better you will workout those abs.

Try doing as may abdominal exercises as you can handle. Your abs are very strong. They will recover fast, and the faster you work them, the more you will begin seeing results.

Article Reviewed: August 8, 2012
Copyright © 2014 Healthy Magazine

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