Boxing Techniques and Fitness Benefits

Boxing is a sport and martial art in which two participants of similar weight fight each other with their fists in a series of one to three-minute rounds. In both Olympic and professional divisions, the boxers or fighters avoid their opponent's punches while trying to put punches of their own. Success can be achieved if the opponent is knocked out and unable to get up before the referee counts to ten or if scored less than the other fighter.

Boxing for Best Fitness

Boxing is one of the best forms of exercise, because it conditions the total body and provides a complete workout. It basically works on the areas like Stamina, Strength, Speed and Coordination.
Boxing also promotes well by strengthening their self-discipline and combined with strength training and truly the total package for self-defense and fitness.

Equipments

Boxing techniques get very hard strike with the hand. There are many areas in the hand, which can get serious injuries. Today, most trainers do not allow boxers to train without hand wraps and gloves. Hand wraps are used to secure the bones in the hand, and the gloves are used to protect the hands from injury. They protect against cuts, scrapes, and swelling. Headgear protects the brain when the head is struck with great force.

Punches and Techniques

Here are some techniques, which are applied to a right-handed boxer, and if a boxer is left-handed, his right hand is the lead hand.

Jab - A quick, straight punch thrown with the lead hand from the guard position. The jab is accompanied by a small, clockwise rotation of the torso and hips, while the fist rotates 90 degrees, becoming horizontal upon impact. It has the longest reach of any punch and does not require commitment or large weight transfers. A half step may be added, moving the entire body into the punch, for additional power.
Cross - A powerful straight punch thrown with the rear hand. From the guard position, the rear hand is thrown from the chin, crossing the body and traveling towards the target in a straight line. The rear shoulder is thrust forward and finishes just touching the outside of the chin. Body rotation and the sudden weight transfer is what gives the cross its power.
Hook - A semi-circular punch thrown with the lead hand to the side of the opponent's head. From the guard position, the elbow is drawn back with a horizontal fist and the elbow bent. The rear hand is tucked firmly against the jaw to protect the chin. The torso and hips are rotated clockwise, propelling the fist through a tight, clockwise arc across the front of the body and connecting with the target.
Uppercut - A vertical, rising punch thrown with the rear hand. From the guard position, the torso shifts slightly to the right, the rear hand drops below the level of the opponent's chest and the knees are bent slightly.

These different punching types can be combined, like a jab and cross combo. It is a very effective combination because the jab closes the opponent eyes for some time and the cross is powerful enough to knock the opponent out.

Balanced Boxing Posture

The balanced posture is the starting point for all boxing moves. If the posture is not executed correctly, it’s very difficult to perform the punches and footwork safely and effectively.

Place feet comfortably apart. Put your weight on the balls of your feet. You should able to move easily. Put about the same amount of weight on each foot.
Position yourself slightly sideways to your imaginary opponent. With front foot, hip, and shoulders in line, which maximizes reach and minimizes the target area.
Left hand fist top in line with top of shoulders, elbow slightly extended but still in position to protect your body.
Right hand fist close to your chin, elbow stays close to your ribs, perpendicular to the floor. Neck and shoulders should be relaxed.

Shadow Boxing

Shadowboxing is a great way to study and improve your form and should never be underestimate. In your boxer’s posture, practice moving in all four directions. Next, incorporate some jabs with your steps. Throw your left jab as you step in with your left leg. Throw punches in the long rhythm back and forth bouncing in between. The short rhythm is more of a flat-footed, side-to-side movement that involves moving the head and shoulders.

Points to Remember

Always have a mental picture or your opponent. See the punches coming at you, and yours landing. Slip and move. Shadowbox slowly when necessary. If a specific combination is giving you trouble, isolate and shadowbox through it in slow motion before resuming your more rigorous overall pace.