The BEGINNER’S Guide to Boxing. The ULTIMATE GUIDE to boxing! Are you new to boxing and don’t know where to start? I made this complete basic boxing guide for all beginner boxers, filled with explanations, pictures, videos, and links to more detailed guides. Please share it with other aspiring boxers and fighters. Let’s begin! The Greatest Benefits About Boxing. First off, why boxing? This question couldn’t have been any easier. Boxing is a great workout, perhaps the most challenging of all sports. It has long been thought that spicy foods help to speed up your metabolism, but the information on how and how long has been varied and remained somewhat unclear. A variety of other fish, including mackerel and. I love spicy foods and typically enjoy 1-2 habanero peppers a day. If you like spicy food, there's good reason to indulge your cravings, as. Remember the days when your metabolism was like a caffeinated mouse in a wheel? Yeah, me neither. If you aren’t one of those lucky gals who can eat whatever she. Requires speed, agility, finesse, power, endurance, and ultimate mental toughness. Boxing pushes you like no other, pitting the finest and highest level athletes against each other. It’s a sweet science but at the same time also a raw and brutal sport. More importantly boxing takes you further than you ever thought possible. Boxing makes you more alive than ever, more humble in defeat, and most glorious in victory. Boxing reveals the true fighter deep inside every single one of us. Can you handle the heat? Along with adding some serious flavor to your diet, spicy food is a great way to boost your metabolism and drop those unwanted pounds! Cumin is the little spice that could: Just one teaspoon added to one of your meals per day can help you burn up to three times more body fat, according to a recent. Tuna is packed with omega-3 fatty acids, which stimulate the production of leptin, a hormone that increases feelings of fullness (so you stop eating sooner). Basic Boxing Technique. Basic Boxing Stance. The basic boxing stance is supposed to be easy for beginners to attack and defend easily. You’re well covered in this stance with both hands ready to attack easily. More advanced fighters will use different boxing stances for more advanced body movements and counter- punching opportunities. The proper boxing stance – ready to attack or defend (see video)Front toe & back heel on the center line. Dominant hand in back (if you are right- handed, put the right hand in back). Weight evenly distributed across both legs, knees slightly bent. Feet diagonal, little wider than shoulder width apart, back heel raised. Elbows down, hands up. Head behind your gloves, chin slightly down, eyes see over the gloves. Relax and breathe!*** Get used to returning to this position after all boxing movements! Read more guides on boxing stance: Basic Boxing Footwork. Beginners absolutely need to master the step- drag and pivot maneuvers. This type of movement may seem difficult at first because many people have a habit of always jumping off the ground. In boxing, you want to keep your feet down on the ground so you’re always ready to attack, defend, or move away. Also, jumping around is a huge waste of energy. The flashy footwork will come naturally once you develop better conditioning and technique. The basic STEP- DRAG (see video)That right there is the basic boxing footwork. Step with the lead foot and drag the rear foot. This stepping and dragging boxing footwork technique ensures that your weight is grounded and always ready to attack or defend. It also prevents you from walking or crossing your feet which can make you fall off balance. To go FORWARD or LEFT, step with your left foot first and then drag the right foot after. To go BACKWARD or RIGHT, step with your right foot first and then drag the left foot after.*** TIP: try to finish all steps with your feet at the same distance. The PIVOT (see video)The next most important boxing footwork technique you’ll need is the pivot. It’s usually done by pivoting off your front foot. You can use it defensively to avoid attacks, or offensively to find new punching angles. A pivot can be useful for counter- punching by taking you out of harm’s way and still keep you in range to throw counter punches. Pivot CLOCKWISE by swinging your right foot and letting your body pivot over the left foot. Practice small pivots (4. Read more guides on boxing footwork: Basic Boxing Punches. Basic Punching Technique. Start from a relaxed position. Exhale as you throw the punch. Tighten your fist and body muscles at impact. Release your hand back to you. Throwing punches is simply the act of being relaxed, then quickly accelerating your hand towards the target as you exhale sharply. You tighten your fist at the moment of impact and then relax the hand to throw more punches. The trick is to utilize your entire body weight behind the punch without falling off balance. Skills and experience will teach you over time. For a beginner, the most important thing is to learn the proper punching form. Later on, you will be able to throw many different variations of punches from different positions and develop your own punching technique to fit your style. Basic Punching Tips. Turn your whole body and pivot your feet on ALL PUNCHES EXCEPT THE JAB. Maintain your stance and balance for better power and mobility. Make sure the non- punching hand is defending the other side of your body. Exhale sharply on every shot. All boxing punches are basically a variation of straight punches (elbow straight), hook punches (elbow sideways), or uppercut punches (elbow down). Left Straight (JAB) – the #1 most important weapon in boxing (see video)Keeping the rest of your body still, extend your left fist straight forward. Exhale sharply as you punch, rotating the fist to land with the palm down. Pull the hand back immediately after impact to defend.*** Try throwing a jab with a forward step (aka “step jab”). Also try a jab to the body by bending your knees & waist slightly as you jab. The jab is the most important punch in boxing. It can attack, defend, counter, score points, make space, and many other things. It’s your longest, fastest punch, uses the least energy, and leaves you the least vulnerable. A boxing trainer will usually tell you that every combo must start with the jab. It’s a fast punch that stuns your opponent just long enough for the big punches to land. Great fighters have great jabs. Read more boxing guides on the jab: Right Straight (RIGHT CROSS) – your strongest punch (see video)Rotate your hips and upper body CCW as you pivot your right foot (about 9. Exhale sharply as you extend your right fist straight out from your chin. Rotate the fist to land with your palm down. Do not let your head lean past your front knee.*** When necessary, the right elbow can bend to create a slight looping angle (overhand right) or even a wide looping angle (hayemaker) to come around your opponent’s guard. Many boxing trainers stress the importance of a straight right for beginners because it telegraphs less and doesn’t leave the fighter as open. It’s uncommon to see a “right hook” because it would likely be blocked by their opponent’s left shoulder. Bend your knees and waist if you want to throw a cross to the body. The right cross will naturally be your strongest punch because it comes from your dominant hand and gets leverage easily from the back. When combined, the jab and right cross become known as the basic but incredibly useful 1- 2 combination. LEFT HOOK – a dangerous power punch (see video)Pivot your feet clockwise (about 9. Your body rotates as one solid block when you pivot your feet. The left arm tightens as you swing your left fist into the target.*** For a left hook to the body, leave your left hand down and throw with a vertical fist. The left hook is easily one of the deadliest punches in boxing. It comes from a side angle making it tricky to defend when an opponent is expecting straight punches. It’s also common for knockouts because the punch turns the head and easily makes opponents dizzy. You can throw left hooks to the head with your fist horizontal or vertical; for a beginner, I recommend you to use the ones that feels most natural. Left hooks to the body are the most common way to attack the body. The “liver shot” (located under your right ribs) is known to be incredibly painful and has led to many body shot knockouts. Body shots typically take the wind out of you and kill your legs, hampering your ability to move. A well- placed body shot can momentarily paralyze your legs and keep you from standing even if you’re conscious and still willing to fight. Read more boxing guides on the left hook: LEFT UPPERCUT – dangerous short to long- range punch (see video)Pivot your feet clockwise (about 9. Your body rotates just like a left hook (don’t lean forward or backward). With your elbow pointing down, drop your left fist slightly and swing it upwards as you exhale. The punch lands with the palm facing up. Keep this punch compact, and recover to your stance quickly.*** You can throw this punch more straight or more curved, and to the head or body. The left uppercut is a great punch to use on the inside or even mid- range. It’s more powerful than the jab, comes fast, and can be quite unexpected. The only risk is that you have to be closer to your opponent and your left shoulder is not up to defend against your opponent’s rights. RIGHT UPPERCUT – dangerous short to long- range punch (see video)Rotate your hips and upper body CCW as you pivot your right foot (about 9. Your body rotates just like a right cross (don’t lean forward or backward). With your elbow pointing down, drop your right fist slightly and swing it upwards as you exhale. The punch lands with the palm facing up. Keep this punch compact, and recover to your stance quickly. The right uppercut is a devastating punch to use at close range or mid- range. It’s very powerful to throw at the head or body. The greatest risk is that you’re dropping your right hand and exposing yourself to a counter left hook. Basic Punch Combinations. Basic punch combinations for beginners! Learn the punch numbering system below and then try out all the basic combinations. You can throw these combinations in shadowboxing, on the bags, the mitts, or even in sparring. Every seasoned boxer will have mastered these combinations as second nature. Example: 1- 2- 3b combo would mean a jab to the head, then right cross to the head, then left hook to the body. Common Boxing Combinations. There’s no rule to boxing combinations. You can throw whatever punches you want in whatever order you want. There are definitely SOME guidelines, such as throwing fast feeler punches (like the jab) before you commit to the hard shots that leave you open longer. It’s also more natural to alternate punches between your right and left hand but also a good idea to throw double lefts and double rights to confuse your opponent.
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