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Want To Be A Boxer? These 10 Exercises Will Get Into The Right Shape Before Entering The Ring

Want To Be A Boxer? These 10 Exercises Will Get Into The Right Shape Before Entering The Ring

Tuesday, October 1, 2019 IST

Boxing is one of the most violent and brutal sports one can watch. It's not always pleasing visually and can lead to serious injury or even death. Two people taking shots at each other in the ring may not be appealing to everyone, but it is a source of entertainment. If you are scared of this then imagine what would happen if you saw a gladiator fight many years ago. Yes, boxing is a harsh profession, fighters have been known to break after a fight if not in one and it is not for everyone, to take part or to witness.

But one thing cannot be denied. The time and effort put in by boxers to get in shape for a fight is commendable. Their training is one side of the picture, their fitness is the other. Certainly something that takes a lot of working out and exercising. So what are the exercises which can make one the ideal boxer? Let's find out:

1. Jump Rope

This is old school training for boxing. It helps to boost endurance. Single jumps, high knees, Double jumps, Figure eights

2. Burpees

The key to fighting in the ring is to get up quickly if you are ever knocked down. So that is where this exercise comes in. One needs to get into a squat position, kick the feet back into a push up position and lower oneself to the floor and return to a squat position as quickly as you can. Then just leap into the air trying to gain maximum height.

3. Sit Ups

Core strength is essential for boxers. The best way to develop that is to do sit ups. It is not rocket science, just lie on the floor with legs spread like a butterfly, stretch those arms in front, get off the floor using the ab strength and touch the feet with your hands while making sure that that the chest is forward. Once that is done, all you need to do is lower yourself down again and keep on repeating.

4. Shadow Boxing

This is pretty basic. You just have to imagine that you are boxing with someone while doing it alone. While it may not look like much, it does get you good reflexes which is always a bonus inside the ring.

5. Push ups

If you want strong arms, legs and chest, then push ups are a must. Begin with your shoulders above the hands and then lower down to touch the floor with the chest and keep on doing it again and again.

6. Chin Ups/Pull Ups

Start with straight elbows and palms for chin ups. face the palms away for pull ups. Chest should be up and shoulders back while the feet should be in a crossed position. Then one needs to pull oneself so that the chin is in a resting position over the bar. This needs to be done sequentially.

7. Squats

Leg strength is important to weave away from punches so that you do not get hit. Stand with the feet apart to the distance of the hip, pull back the shoulder, push the hips back, the weight needs to be on the heels and go down till the thighs are parallel to the floor and make sure the arms are raised.

8. Shoulder Presses

Stand in a straight position using preferably bar bells. Raise the weights to the shoulders while keeping the abs tight and slowly straighten the arms. Then lower the shoulders to start all over again.

9. Walking Lunges

A fighter needs to be balanced and flexible. Be in a lunge posture and have the knees close to the floor, bring the leg forward without stopping in a lunge position and do it with alternate legs. Make sure you are moving forward while doing so.

10. Knees To elbows