becoming a boxer at home is easy, actually
Summary
TLDRThis video script offers a comprehensive guide to boxing for self-defense, emphasizing its versatility in casual attire. It outlines essential exercises for building strength, such as explosive push-ups, weighted pull-ups, and core training, and for endurance, including running and jump rope. The script explains basic boxing stances and punches, highlighting the jab, cross, hook, uppercut, and body shot. It also covers defensive techniques, head movement, and the importance of footwork and shadow boxing. Finally, it encourages learning from professional fights to improve boxing skills.
Takeaways
- đ„ Boxing is highly effective for self-defense regardless of what you're wearing, making it versatile for various situations.
- đȘ Building a boxer's physique involves intense training with a focus on muscle strength, core stability, and explosive power.
- đ Explosive push-ups are crucial for developing powerful straight punches, aiming for 100 reps divided into sets.
- đ Weighted pull-ups are essential for enhancing back strength, which is vital for balance, stability, and punch power.
- đïžââïž Core training is super important for boxing, with exercises like hanging leg raises and ab wheel targeting the entire core.
- đ Explosive squats and calf exercises like heel running and jump rope are key for leg strength and explosive power in punches.
- đââïž Endurance training, including running and jump rope, is critical for a boxer's cardiovascular fitness and in-ring stamina.
- â± Interval training with heavy bag workouts improves endurance and helps boxers last the full length of matches.
- đ€Œââïž Understanding boxing stances like Southpaw and Orthodox is fundamental, with each offering strategic advantages.
- đ„ Mastery of basic punches (jab, cross, hook, uppercut) and defense techniques (blocking, slipping) is essential for effective boxing.
- đ Developing head movement and footwork through exercises like the slip bag and shadowboxing enhances evasion and attack strategies.
Q & A
Why is boxing considered effective for self-defense?
-Boxing is considered effective for self-defense because it allows you to defend yourself regardless of what you're wearing, and you don't need to join a gym to learn it.
What is the significance of muscle strength in boxing?
-Muscle strength is essential for making punches more powerful and impactful. Exercises like explosive push-ups are key to boosting punch strength.
How does weighted pull-ups benefit a boxer?
-Weighted pull-ups help develop pulling strength, which contributes to a strong back that is crucial for balance, stability, and enhancing the power of punches.
Why is core training important for boxing?
-A strong core improves balance, rotational force, and punching power. It also helps absorb impact and protect internal organs from powerful punches.
What role do explosive squats play in a boxer's training?
-Explosive squats strengthen the legs, providing more power and stability in punches and improving mobility during fights.
How do calf muscles contribute to a boxer's performance?
-Strong calf muscles provide explosive power, making punches more impactful and allowing for quick changes in position for executing combinations or dodging punches.
What is the purpose of running in a boxer's training regimen?
-Running increases cardiovascular endurance, which is crucial for withstanding the stress boxing puts on the cardiovascular system.
How does jump rope improve a boxer's endurance and footwork?
-Jump rope improves foot movement, strengthens calves and arms, and is an effective way to enhance endurance and skill.
What are the two main boxing stances, and which one is more common?
-The two main boxing stances are Southpaw and Orthodox. The Orthodox stance is more common, where the left foot and left hand are forward for right-handed boxers.
What is the function of the jab in boxing?
-The jab is a lead punch thrown with the lead hand, primarily used to set up more powerful punches rather than to knock out the opponent.
How does the cross differ from the jab, and why is it more powerful?
-The cross is similar to the jab but is thrown with the rear hand, which is typically stronger, making it more powerful. It generates force through body rotation, transferring maximum power from the body to the fist.
Outlines
đ„ Boxing for Self-Defense and Fitness
This paragraph introduces boxing as an effective martial art for self-defense, emphasizing its practicality in various clothing situations and the accessibility of learning it without a gym. It outlines the importance of muscle strength for powerful punches and suggests specific exercises like explosive push-ups and weighted pull-ups to build this strength. The paragraph also highlights the role of a strong back in balance and stability during boxing, and the significance of core training for enhanced punching power and impact absorption. Exercises such as hanging leg raises and ab wheel are recommended for core strength.
đââïž Building Endurance and Power in Boxing
The second paragraph focuses on endurance and power training for boxing. It discusses the importance of cardiovascular endurance for a boxer's performance and suggests running and jump rope as effective exercises to improve it. The paragraph also introduces interval training as a way to enhance in-ring endurance. Additionally, it covers the technical aspects of boxing, including different stances like Southpaw and Orthodox, and the various types of punches such as jab, cross, hook, uppercut, and body shots. The importance of mastering each punch for a well-rounded boxing skill set is emphasized.
đĄ Defense Techniques and Training Methods in Boxing
The final paragraph delves into defensive strategies and training methods in boxing. It explains the proper guard stance and how to defend against different types of punches using blocking, deflecting, and footwork. The paragraph also touches on advanced guards like the peekaboo and Philly shell, suggesting that they require significant experience. It discusses the importance of head movement exercises, such as using a slip bag, and the value of shadow boxing for technique refinement and mental focus. The paragraph concludes with advice on watching professional fights to learn from the techniques and strategies of experienced boxers.
Mindmap
Keywords
đĄBoxing
đĄSelf-Defense
đĄMartial Arts
đĄPlyometrics
đĄStance
đĄPunches
đĄEndurance
đĄDefense
đĄFootwork
đĄShadow Boxing
đĄProfessional Fights
Highlights
Boxing is one of the best martial arts for self-defense, as it allows you to defend yourself regardless of what you're wearing.
Explosive push-ups are key to building strong punch strength, as they improve the power of your straight punches by engaging 70-75% of your body weight.
Weighted pull-ups strengthen your back, which is crucial for maintaining balance and enhancing punch speed and power.
A strong core is essential for better balance, rotational force, and punching power, making core training vital for boxers.
Explosive squats are a powerful exercise that strengthens the legs, improves stability, and enhances punch power and mobility during fights.
Calf training, especially through exercises like heel running and jump rope, is crucial for explosive movement, better footwork, and punch power.
Running improves cardiovascular endurance, which is vital for sustaining energy and performance during long boxing matches.
Jump rope enhances endurance, footwork, and calf strength, making it a fundamental exercise for improving overall boxing skills.
Interval training using a heavy bag and punch combinations improves endurance and helps fighters last through the end of matches.
The Orthodox stance is best for right-handed boxers, while the Southpaw stance is suited for left-handed boxers, and training both hands can allow boxers to fight in either stance.
The jab is a lead punch used to set up more powerful punches and plays a critical role in a boxerâs strategy.
The cross is the most powerful punch in a boxer's arsenal, transferring maximum force from the hips and shoulders.
A hook is the second most powerful punch, often causing knockouts due to the angle at which it connects with the jaw.
Head movement is crucial for dodging punches and counterattacking quickly, with exercises like the slip bag and slip line being useful for improving reflexes.
Shadow boxing, with focus and visualization, allows boxers to improve their techniques, balance, and fighting strategies without an opponent.
Transcripts
[Music]
boxing is without a doubt one of the
best and most effective martial arts for
self-defense there are a lot of fighting
styles out there kickboxing Muay Thai
and Brazilian jiu-jitsu all good and
effective but if you're wearing jeans or
shorts It's hard to throw a kick or knee
strike you won't feel comfortable and
obviously you can't just take off your
jeans in the middle of a fight you never
know when a street fight might happen
and you won't always be dressed for it
but if you're a boxer you can defend
yourself no no matter what you're
wearing a jacket won't hold back the
power or speed of your punches and if it
does you can easily take it off if
needed the best part you don't need to
join a gym to learn boxing you can start
right at home after mentioning in a
previous video that I've been boxing for
4 years now a lot of you asked for a
video on how to start boxing from home
and today it's finally here before we
dive into techniques let's first get
your body in shape for boxing a boxer's
physique is strong tough and and take
hits like they're nothing to build that
kind of body you'll need to go through
some intense training first up muscle
strength strong muscles are essential
for making your punches more powerful
and impactful one of the key exercises
to boost punch strength is explosive
push-ups lower yourself down then push
off the ground with all your strength to
lift your body up this exercise will
give you powerful straight punches as
you're pushing 70 75% of your body
weight if you get used to this this
exercise your jab and cross will become
much stronger aim for 100 reps breaking
them into 10 sets to make it easier or
five sets if you're already strong do
this exercise twice a week it's one of
the best for strengthening straight
punches explosive push-ups are part of
plyometric exercises which I'll talk
more about later Plyometrics involve
quick explosive movements like jumps and
Rapid lunges to build strong muscles and
transform your body
the second exercise that really helped
me a lot is weighted pull-ups since my
main sport is calisthenics I've been
doing this exercise regularly and
consistently the pulling strength I
developed after a year allowed me to
pull weights that even bodybuilders
struggle with for years the intensity
and difficulty of the exercise are what
make it different from the lat pull down
machine you're literally pulling your
entire body weight plus any extra weight
you add over time my back started to
widen and this really helped me in
boxing a strong back is crucial for
balance and stability when I threw
powerful punches they were Rock Solid
and I didn't have any trouble keeping my
balance it also improved my hand speed
when I threw a punch I could quickly
pull my hand back which made it easier
to defend and keep my guard up a strong
back means a stable fast and Powerful
punch everyone knows that the power of a
punch starts from the legs hips back and
then the arms a strong back will enhance
your your punch even more so don't
neglect training your
back the third exercise core training
this is super important for boxing and
it's something you really need to focus
on my friend a strong core means better
balance and more punching power thanks
to Stronger rotational Force since the
core is the link between the lower and
upper body it's the most crucial area a
boxer needs to strengthen like I
mentioned earlier with the back the core
is another key area where punching power
is enhanced through rotation plus strong
core muscles help absorb impact and
protect your internal organs from
powerful punches the main core muscles
are the abdominal muscles and the lower
back muscles you can strengthen them
with exercises like hanging leg raises
and inclin
sit-ups for the lower back back
extensions are an excellent choice
personally I focused on one exercise
that targets both the ABS and lower back
the ab wheel I bought one for $8 and it
was a great
investment the ab wheel is the best
exercise you can do to strengthen your
core because it targets almost the
entire core building a very strong
midsection exercise four explosive
squats explosive squats are a powerful
exercise that strengthens your legs and
falls under plyometric training
performing repeated reps until failure
will build strong legs which in turn
will give you more power and stability
in your punches it will also make it
easier to move around during a fight and
execute your boxing combinations
effectively additionally this exercise
will help you rotate your hips to
generate the maximum amount of
power exercise five if you want to
become a boxer it's crucial to start
building strong calf muscles strong
calves give you explosive power making
your punches more impactful and allowing
you to jump and change your position
easily to execute combinations or Dodge
punches and Counterattack my two
favorite exercises for this are heel
running and jump rope both exercises put
excellent pressure on the calf muscles
and over time they will grow stronger
and bigger you can also try calf raises
as an additional exercise with this
we've covered the strength part so now
let's move on to
[Music]
endurance exercise one running the most
obvious and effective benefit running
provides Fighters is the ability to
increase cardiovascular endurance boxing
puts significant stress on your
cardiovascular system so you need to be
in top physical condition when you run
your heart rate increases meaning your
heart has to pump more blood to the
working muscles to supply them with
enough oxygen doing this regularly helps
improve your heart's efficiency which
positively impacts a Fighter's
cardiovascular endurance the better a
boxes endurance the easier it is for
them to execute their fight plan throw
punches avoid punches es pressure their
opponent stay elusive see incoming
punches and do many other things the
importance of good heart health and
cardiovascular endurance for a boxer
cannot be overstated aim to run at least
3 miles three times a week and try to
increase the distance each
time exercise two jump rope jump rope is
one of the things that has helped me
improve my endurance skill and footwork
the most it's a very simple exercise but
incredibly effective it improves your
foot movement and strengthens your calve
muscles and arms start the exercise push
yourself and see how far you can go set
a goal and reach for failure and each
time try to set a new personal best
third exercise interval training
interval training is a type of
high-intensity workout that includes
short rest periods I like to do this by
throwing a four punch combination on the
heavy bag and repeating it nonstop until
failure then I take a 2 to 3 minute
break and repeat the same thing I do
five rounds but you can start with two
rounds and gradually build up to five
this exercise has significantly improved
my endurance in the ring and has helped
me last until the end of
matches these exercises I've mentioned
will greatly enhance your endurance now
let's move on to the technical side
boxing stances there are two stances in
boxing Southpaw and Orthodox if your
right hand is stronger than your left
the Orthodox stance is the right choice
for you you in this stance the boxer
places their left foot and left hand
forward keeping their left side closer
to the opponent while the right hand
stays back this is the most common
stance and it's the one I use as
well if you're left-handed the South
paaw stance is more suitable for you in
this stance the boxer positions their
right foot and right hand forward
keeping their right side closer to the
opponent while the left hand stays back
however you can train your weaker hand
to become stronger allowing you to fight
in both stances a great example of this
is Terrence Crawford The Undefeated
champion who originally favored his
right hand but trained his left hand to
develop knockout
power punches jab the lead Punch or jab
is thrown with the lead hand left for
right-handed boxers right for
left-handed boxers this punch isn't
meant to knock out your opponent but
it's a setup punch for what's to come
when you see a jab coming it's often
setting up a more powerful punch
keep your thumb outside of your fist to
avoid injury extend your arm straight
forward while keeping your chin tucked
under your shoulder as mentioned earlier
this punch is mainly for
checking cross the cross is similar to
the jab because both are thrown straight
forward however the cross is delivered
with the rear hand which is stronger
making it the most powerful punch in
Your Arsenal the cross generates the
most force due to the body's rotation
including the shoulders and hips which
allows you to transfer maximum power
from your body to your
fist there's also the overhand right it
has broadly the same body mechanics as
the straight right hand and the right
hook hook the next punch is the hook
which can be executed with either hand
depending on your position and it's the
second most powerful punch after the
cross and it's the most common punch for
causing Knockouts this is due to the
Punch's side angle when it connects with
the Jaw from the side it causes the
brain to move inside the skull which
leads to a knockout to throw a lead hook
rotate your hand around your opponent in
a semicircular motion imagine your
opponent has their hands up in front of
them if you throw a straight punch it'll
be blocked but if you throw a somewhat
circular punch it'll go around their
hands and connect your elbow should be
about shoulder level or slightly lower
almost as if you could balance a tray on
your arm in this position and the tray
wouldn't
fall next we have the uppercut which can
be executed with either hand depending
on your position from the guard position
lower your hand slightly and pull it
back a bit the concept is similar to The
Hook but instead of coming from the side
the punch comes from below many people
lower their hands too much signaling
their intent to punch which is a mistake
lower your fist to about your abdomen
and then drive it straight toward your
opponent's chin the power of the
uppercut increases when you lean to the
right or left as seen in the peekaboo
style we also have the body shot which
is simply a low
hook there's another punch called the
smash which is a mix between a hook and
an uppercut you won't see it often but
the best to execute it was razor rutic
we've covered the punches now let's talk
about defense let's start with the guard
place your rear hand close to your rear
cheek and position your lead hand about
4 to 6 in away from your lead cheek
don't let your elbows flare out basic
defenses from this guard include
blocking deflecting flipping and
footwork for example Canelo Alvarez one
of the most strongest boxers today often
uses this traditional guard this guard
suits boxers who rely on longrange
fighting strategies and those who focus
on
counterattacking there are other types
of guards like the peekaboo guard and
the Philly shell but they require a lot
of experience to master often those who
attempt to use these guards without
sufficient practice struggle especially
when facing a strong opponent so start
by m mastering the traditional guard to
block a jab use your rear hand to take
the punch or your lead hand to deflect
it push the punch slightly to the side
not too far just enough to make it Miss
to block a hook raise your elbow and use
your glove to protect the side of your
face as if you're holding a phone during
a call to block an uppercut keep your
face protected with your gloves lower
your forearms to absorb the force of the
punch and you can counter
afterward head movement to get your body
used to slipping make a slip bag I
remember making one with cheap materials
when I started boxing it was Mike
Tyson's favorite exercise for head
movement all you have to do is punch the
bag and when it rebounds slip to the
right or left using your feet to move
around and execute a boxing combination
imagine you're dodging your opponent's
punch and countering Tyson moved his
head continuously without stopping and
watched the bag closely after slipping
he would attack which helped him
transition quickly from defense to
attacking if you know someone interested
in boxing try sparring with them
focusing on improving your head movement
great head movement and getting used to
dodging punches comes with time to avoid
a jab or a cross slip to the right or
left leaning forward then you can
Counterattack to avoid a hook bend your
knees slightly lower yourself a bit keep
your head up and maintain a high guard
for an uppercut just move backward
quickly with your guard up another
exercise is the slip line attach a rope
or string at head height then move
sideways under the Rope trying to avoid
imaginary punches this exercise improves
your reflexes evades opponent punches
and enhances
footwork footwork you need to know when
and where to move but also when to stay
in place you'll get good at footwork
when you can move around while
maintaining your form and balance if you
have a boxing friend find an enclosed
square space and each of you should try
to close in on the other try to move
right and left without getting trapped
in the corner you might make mistakes
like crossing your feet but with
practice you'll improve Shadow Boxing
the key to Shadow Boxing is focus the
more focused you are the better your
techniques and punches will become the
problem with many boxers is that they
never really get in the zone during
training they're just too distracted so
the first point is to maintain mental
focus throughout the rounds as a
beginner use a mirror to observe your
stance and punching form the mirror will
help you correct mistakes and refine
techniques the third point is
visualization the higher your focus the
more you'll immerse yourself in the
fight it's like a scene from baky where
he's fighting Mike Tyson's Shadow my
coach used to ask me to imagine a real
opponent which required immense
concentration initially I couldn't
answer questions like the color of his
shorts which showed how distracted I was
but eventually I got better lastly
divide Your Shadow Boxing into three
rounds of 2 to 3 minutes each Shadow
Boxing is crucial so don't neglect it
watching professional fights watching
fights is very important if you learn
quickly and have a sharp analytical eye
you can pick up on techniques strategies
defense movement and boxing styles and
learn from the mistakes of other
Fighters try watching matches in
different weight classes and take notes
from each boxer that brings us to the
end of the video so I hope you found it
helpful elas out
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