How to get started with zero-based boxing?

What should I do to start boxing?

1. Basic physical fitness (stamina, coordination, strength)

The physical fitness I am talking about here does not mean the physical strength of how long you can run. This physical fitness refers to physical fitness, which includes strength, speed, endurance, coordination, balance, flexibility, and agility. There are many kinds of them. Physical fitness is the basis of many special sports. It determines the upper and lower limits of your exercise level.

What basic physical fitness should a novice need to practice?

1 Endurance: Exercises like long-distance running and freehand strength increase your muscular endurance. Just because you can run for a long time doesn't mean you have enough energy in the ring. Because boxing is a whole-body muscle movement, it also includes variable speed, continuous rhythm, and good endurance to support special training content.

2 Strength: The first impression of boxing may be that of strength. Skilled fighters discuss how to exert force every day, but only if you have strength, and the strength required by novice is used to protect yourself. . Like when I first practiced, my technique was good, but I lacked strength, especially my grip strength and wrist strength, which made my wrists unbearable when I played sandbags. (At the time I was 173cm and my weight was 50kg)

3 Coordination: Coordination is the most important part of these three items. When you have poor coordination, you will only become an ordinary person with a better body than ordinary people. Everything we practice needs to be consistent through coordination. Linked up, therefore, coordination training must not be sloppy, but often coordination training is the easiest in intensity, but the highest in mental torture.

2. Technical training

There is not much technical training required for beginners to get started, and they are all based on basic skills. Basic skills determine your upper limit and may also become your fatal flaw. Lomachenko, who is known as high-tech, is a boxer with very good basic skills. Personally, watching him fight is like reading a textbook on the boxing ring.

1 Stand: The dominant hand is behind, the front hand is raised, and the elbow joint and forearm are slightly extended to within 45°. The distance between your feet is slightly larger than your shoulders by 2-5cm (depending on your personal comfort level). The soles of the feet are tilted inward at about 45°, and the knees are slightly bent. The back elbow is close to the rib cage, the fist is placed on the chin, the chin is tightened, and finally the chest and abdomen are closed, and the shoulders are relaxed. Those who can't hold their chests and stomachs can take a deep breath, then spit it out, and make a very decadent standing posture.

The novice stand must be held for 9 minutes every day, divided into three groups, and a three-minute group is the same as the competition time. During the practice, the hand should not fall off, and the movement should not be deformed. It is best to look in the mirror, and do not look around, but look forward from the peak of your front hand.

2 Punching (straight punch): The novice training mainly focuses on straight punching.

Straight fist with the front hand, use the forefoot to rotate inward to drive the crotch, the hand takes advantage of the situation to use the force of the shoulder and arm to punch forward, and the front fist peak that reaches the limit of arm length is rotated inward and the wrist is clenched down to make a fist. After the fight, follow the original trajectory and the elasticity of the shoulders and stand back to the original position.

The backhand straight fist, like the front hand straight fist, uses the forefoot of the back foot to rotate inward to drive the crotch, and the hand takes advantage of the situation through the shoulder and arm to force the fist forward, and the front fist peak reaches the limit of arm length and rotates the wrist inward Clenching your fist down, if the center of gravity is unstable, you can press your body down a bit, and after the punch, return to the original position according to the original trajectory and the elasticity of the shoulders.

When punching, you need to pay attention to whether your shoulders are in the best position. Novices always have a misunderstanding that they like to stop after punching, see if the action is standard, adjust it, and then retract it. In fact, the efficiency is very slow. The best thing is to record a video, take it back immediately after punching, see if the action in the video is correct, find out what needs attention, and then use your brain to remember and continue to correct and practice.

How to choose entry-level boxing gloves

1 glove size, 12oz, 14oz, or 16oz?

This should be the first question to buy a boxing glove, first of all to mention that professional boxing uses 8-10oz gloves. Taking me as an example, the general training in the gym is 12oz, and the actual combat uses 14oz shared gloves. For this reason, I have specifically asked the coach Lomachenkotian of the boxing bar. His suggestion is: in order to find the feel, you can use 12, 10 to hit the target, and 14 and 16oz gloves should be used for heavy sandbags or actual combat. better protection.

Foreign suggestions are generally one-size-fits-all 16oz training, a pair of well-filled sandbags, and a softer pair of actual combat. There are also suggestions for 10 and 12oz to find the feel, but at the same time, it is recommended to tighten the force to prevent injury.

2 Lace or Velcro?

This problem is relatively simple in China, because fans generally use Velcro, which is convenient, and there are more domestic sales. Lace-up gloves are much better for wrist support though, the downside is that it takes time and asks someone to tie the gloves for you, but it's also a great way to make friends.

Suggestion: At present, the training mode in China is to give a big class, and it is not difficult to find someone to use the glove, but you are not always wearing the glove to hit the target and sandbags in the training, so the big class mode is still more convenient with Velcro. However, if the intensity is high, or 1-on-1 training, the advantages of good wrist support with laces are reflected.

3 Importance of hand bandages

When it comes to hand bandages, many fanciers should have the same experience as me, with the experience of hitting the target and breaking the boxing peak. When I first practiced boxing, I used a pair of taekwondo brand 4.5m non-bullet hand guard bandages with Jiurishan gloves. After each training, the fist peaks were almost worn out. Later, the elastic bandage of topking was changed, and the skin of the hand was never broken again. A good pair of bandages doesn't cost much, but it's probably more important than a good pair of gloves.

Basic knowledge of boxing

A boxing enthusiast's advice to friends who want to learn boxing

Getting Started with Self-Teaching Boxing

Boxing entry action diagram