At first glance, boxing can seem like a violent, aggressive and rough sport. However, the truth is that it has become a great form of training for all types of people. Thanks to the benefits of this sport, boxing has started to gain followers.
Did you know, for example, that in addition to helping you work your muscles, boxing reduces anxiety levels and increases your self-esteem? Either because you want to stay healthy and fit or because you want to entertain yourself with one of the most complete sports that exist, you will be surprised how easy it can be to practice boxing at home with a simple routine. Next, here we show you how to train boxing at home in a simple way with exercises and tricks. Get ready!
What is boxing and its origins
Boxing, although it may surprise you, is one of the oldest sports of humanity. It consists of a fist fight between two opponents who, equipped with gloves, hit each other from the waist up with the aim of winning the fight. The fight takes place within a ring and lasts several time intervals called rounds. In the end, whoever manages to defeat the opponent in number of blows or by knockout, wins.
For many decades this sport was reserved exclusively for men, but today it is common to see both men and women participating in boxing matches. A fundamental condition before being able to participate in this sport is to ensure that you have a healthy and completely optimal medical condition.
The modality of boxing at home changes a bit with respect to professional discipline. If you are a beginner, keep in mind that the training should start soft and gradually increase with the increase of your resistance to emphasize and perfect the movements.
Benefits of boxing
Training boxing at home has both physical and psychological benefits, making this sport an ideal option for people with anxiety problems, since it oxygenates the body and can also help you release tension. Among the best benefits of training boxing at home, you will find:
- Improvements in the cardiovascular and respiratory system.
- Oxygenation of the brain.
- Contributes to weight loss.
- Releases stress and tension.
- Increase muscle mass.
- Improve reflections.
- Increases self-esteem and sense of personal security.
- It benefits the flexibility of the body.
The most recommended way to train boxing at home is with the use of basic equipment such as gloves, punching bag or pear and jump ropes. If the training is done in pairs, you should avoid blows or sudden movements that can lead to contusions or physical injuries.
How to train boxing at home
There are several routines and exercises that help to train boxing at home. The first thing you should be clear about is what your goal is when practicing the sport. Do you want to lose weight, increase your resistance, increase muscle mass …? Always remember that your routines should include warming up, training and stretching so as not to damage the muscles and avoid injuries.
Depending on your goal, the routine and types of exercises to perform will vary. For example, if the purpose is to lose weight, a routine with weights or dumbbells and speed exercises is recommended. If, on the other hand, you want to increase resistance, jumping with pushups is the most beneficial routine.
In either case, you will need a large space to move around, as well as the basic equipment that we have mentioned above.
If you do not have gloves, bags or other necessary tools to practice conventional boxing, you can make use of the shadow boxing technique, a modality that consists of maintaining a routine simulating a fight with your own shadow. If this technique does not convince you, you can also bet on kick boxing, a sport in which in addition to your hands, you also make use of your feet and legs, which is why it is considered more complete. If you do not know what kick boxing consists of, do not miss this article on Benefits of kick boxing, where we will discover everything you need to know about this sport.
Example of a boxing routine at home
The routine that we present below lasts approximately 15-20 minutes and, as in any sport, it should begin with a warm-up session to avoid damage to the muscles.
Boxing warm up at home
- Begin your warm-up by jogging in the same spot for about 5 minutes.
- You can rest for 40 seconds (or 1 minute if necessary) and then do two sets of 20 squats with 30-second breaks in between. Although it may seem simple, many people do not adopt a correct posture when doing squats. In the image below, we show you how to do them correctly so that you can copy the posture and get more out of the exercise. For a more detailed guide, take a look at this article on How to Squat Right at Home.
- To finish the warm-up, spend 3-4 minutes jumping rope. If you don’t have strings, you can do a simulation. After this last exercise, rest for a minute before starting your workout.
Boxing training at home
This home boxing routine consists of 3 rounds of 3 minutes each with a one-minute break between each round. Keep in mind that it is great for beginners, so take it easy. For your training to pay off, make sure to push yourself with each movement and take time to perfect your posture. Follow the next steps:
- Round 1: place your clenched fists near the chin and hit with the left arm, taking a small step with the same foot. Keep in mind that the hips should rotate slightly with the arm to facilitate movement and avoid injury.
- Round 2: for this round, you must repeat the exercise with the right arm, also accompanied by the right leg. Make sure to dedicate the same effort to one side as the other so that the training is not out of balance and the results are balanced.
- Round 3: For the last round, swap your right arm with your left.
Boxing stretches at home
When you finish, you should carry out a stretch that will help you relax the muscles after the effort. These are the steps you must follow:
- Bend your left elbow over and behind your head. With the help of your right hand, push it for 15 seconds to stretch the muscles well.
- Repeat the movement with the opposite arm, making sure not to strain your muscles too much.
- To finish, spread your legs and drop your torso towards your feet. Swing slightly to stretch your back muscles and hold for 15-20 minutes until you feel the muscles in the area relax.
Tips for doing boxing at home correctly
When practicing your boxing routine at home, keep the following tips in mind:
- Take care of your breathing: do not lose sight of your heart rate and you’re breathing at any time, as this can make it difficult for you to perform the exercise correctly. Help yourself with a meter or pay close attention to your heart rate. If you find it difficult to hold a conversation while training or you feel fatigued, slow down and get oxygenated with long breaths.
- Organize your exercise routine before starting: the night before your training copy your routine on paper or select the tutorial that you will follow so as not to waste time when starting the practice.
- Eat a balanced diet for best results: If you want to lose weight or stay in shape, exercise is not enough. A balanced and varied diet will benefit your training because, in addition, you will feel more active and lighter.
- Hydrate yourself: hydration is essential both before, during and after training. Always keep a bottle of water close to where you are exercising and don’t forget to sip.