So many things have changed over the past few years if we gaze inside the world of fitness and training techniques. People have got better access to different fitness levels along with availing the benefits of a personal trainer at their service each time.

But one area that has not changed much in terms of its pure nature and history is the benefits provided by the sport of BOXING in terms of an effective fitness technique. It has managed to provide a strong platform on which to exercise for so many years. There are plenty of benefits that are associated with this fitness exercise. Be it muscle tone, speed, power, reaction time, cardiovascular function, agility, strength or flexibility and coordination, every variable is trained with utter brilliance.

A full-fledged “warm up session” should be completed before the start of any exercise regime. This is done to activate your muscles & joints and to prepare the body for the intensive training.

The main motto of doing a warm up is to increase the temperature of your body because warmer muscles have more elasticity. A warm up is also done to elevate the heart rate so that enough oxygen reaches the muscles and moistens our joints thereby increasing the swing of our movement. Usually a 2-minute warm up is done prior to the actual boxing by using a skipping rope.

Some basic techniques that need to be followed for an effective workout are:

Stance

First establish a position in which your body is comfortable doing the entire warm ups. A good stance is a position with your knees slightly bent, body slightly side on with your head facing in a forward direction and your chin tucked in towards the sternum. Your toes should be pointing towards your left shoulder (for a right hand boxer) of pad holder and your feet should be 12 to 24 inches apart. Your weight should be on the balls of both feet and the back heel should be off the ground. Both hands should be at ear height, with the left hand slightly more forward and elbows tucked into the sides.

Uppercuts

This position (for both left hand and right hand) can be developed by squatting at a position and then letting the body emerge outwards. The arm is flexed with the palm of a clinched fist facing the boxer’s own chest throughout the duration of the punch.

Hooks

These are generally thrown with the left hand of an orthodox boxer. The arm conducts a hooking motion with a focus on full extension at the elbow- to create leverage- and at the same time maintaining the elbow in a high position.
The attention is paid to the knuckle part of the glove along with the fist that maintains its position throughout the punch connecting to the intended target- rather than an open hand or slap.

There are certain combinations that need to be followed. A combination is a series of punches or moves, conducted in a particular format. These combinations are:

Jab- Cross- Left Hook
Jab- Cross- Left Uppercut- Right Uppercut
Left Hook- Right Uppercut
Jab- Cross- Duck- Left Hook
Duck- Cross- Left Hook
High Left Hook- Low Left Hook- Cross

The biggest advantage of boxing fitness is the minimal amount of equipment and facilities that are required to do the exercise. It can even commence with bare hands and so it doesn't get much cheaper and easier than this along with some latest exercises that are conducted through SHADOW BOXING.

Other important equipments that are required for boxing are a heavy bag, gloves, hand pads and hand wraps. Certain high tech facilities are generally used in boxing gymnasiums, undercover shed and aerobics room etc. But if these facilities are not available, then this doesn't mean that boxing will lag behind! Boxing practice is equally effective in any back garden or park without these techniques also. It may be regarded as old fashioned but boxing fitness training is still one of the best techniques, restoring its original identity forever!

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