April 8, 2009

THE ART OF BOXING

One of the worlds oldest, and most celebrated sports, boxing, has proven to be popular among many people, for a variety of reasons. From its emergence in ancient Greece, through early 18 century England where it was considered the "gentle" art of self defense (albeit a bare-knuckle form of defense), and an introduction of the Marquess of Queensbury rules (1866; scoring system that required gloves), boxing has continually been refined and perfected.

In the 21st century, professional boxing attracts major sponsorship deals and makes fighters millionaires. Amateur boxing is also growing exponentially, with those looking for a challenge attracted by the allure of the benefits to be realized. Indeed, boxing is increasing in popularity almost daily, with movies like Billion Dollar Babies and massive pay-per-view events attracting millions of watchers.

Boxing has become a global phenomenon with tremendous cross-over appeal - the fitness industry has latched on to the boxing popularity with box-out classes and the like. Why has boxing become immensely popular and how does one become proficient at its practice? The following article will shed some light.


Why Box?

Boxing provides many benefits and challenges. For example, it has the potential to turn lives around by providing focus and an outlet for pent up aggression. Boxing's greatest benefit might be in the training and preparation needed to reach the fighting level. Indeed, the actual fighting aspect need not be emphasized to realize boxing's many benefits, which include:

1: The Ultimate Workout



The typical boxing training session stimulates all muscle groups, and provides the perfect combination of aerobic (with oxygen) and anaerobic (short-burst, without oxygen) exercise. Indeed, the boxers' workout is guaranteed to get anyone into the best shape of their lives.
To perfect the basic boxing skills while developing the stamina to survive three, three-minute rounds of sparing (actual fighting in a controlled gym-setting to prepare for the real thing), one needs to be supremely conditioned and strong enough to throw powerful punches from round one through to three.

The boxing workout improves every type of physical capacity: strength, power, coordination, aerobic fitness, anaerobic fitness and endurance. Exercises that are emphasized include, heavy bag, speed-ball spring-ball and medicine-ball work, skipping, running, weight-training (calisthenics mainly), and wind-sprints.


Exercises are shortened and combined to form a circuit or performed independently over a longer period. In short, boxing improves ones reflexes, endurance, flexibility, coordination, speed, power and cardiovascular fitness.
A sample boxing workout (about one-hour).


Warm-up: 5 minutes on exercise bike followed by stretching of all major muscle groups.
Sit-ups with medicine ball: three sets of 25.
Skipping five sets of two-minutes.
Five two-minute rounds on heavy bag.
Three two-minute rounds on the speed-ball.
Side laterals: three sets of 15.
Bike: five minutes to cool down.
Note: All exercises have a one-minute rest between rounds as per the period given between rounds in an actual boxing match.


2: Confidence

Possessing the skills to look after oneself gives a significant amount of confidence. Contrary to popular belief, boxers typically do not seek confrontation as their skills, and confidence, convey an inward belief that there is nothing to prove - and if one has nothing to prove they will be less compelled to prove it.
However, if the boxer needs to protect themselves in a self-defense situation, they will be more adept at finishing things quickly and cleanly, due to heightened confidence levels and skill.

When one is confident of their ability to defend themselves physically, this often translates to a psychological benefit of self-contentment and peace of mind.


Click Here To Learn More About Self Defense

3: Stress Relief

Boxing is the ultimate sport for countering stress, in my view. The combination of strength training and aerobic work provides the best of both worlds in terms of feeling a muscular pump and stimulating the cardiovascular system - both of which enhance psychological well-being.
After a hard day, hitting the heavy bag for five to six rounds serves as a tremendous stress release. Boxing (particularly concentrating on the focus mitts) enhances the ability to relax, which helps one to keep calm and poised under pressure. In this sense, boxing might help one to manage their life more efficiently.


Click Here To Learn More About Stress Relief
4: Providing The Ultimate Contest Between Two People

Boxing allows for a direct competitive experience between to people in a controlled setting. Depending on ones disposition, this can be a great self-esteem boost.
Full contact sparring, which is optional in many boxing classes, provides the perfect platform to refine fundamental boxing skills, and a great test of physical capability and courage.

Equipment Needed

Before engaging in any form of boxing training, the right equipment must be available for both safety and performance reasons.



Gloves (bag and sparring): bag gloves are smaller and designed for speed of movement to enhance the refinement of skills. Sparring gloves are larger with greater degree of padding to protect ones opponent from serious damage.

Wraps: absolutely essential for hand support and protection. Wraps hold the bones of the hand together while lessening excessive impact to the hand and wrist.

Mouth guard: required for sparring to prevent damage to the teeth, cuts to the mouth and to protect the jaw. Clamping down on a mouth-guard will immobilize the jaw to prevent damage stemming from impact.

Speed-ball: an inflated ball hanging from a back-board. The speed ball acts as a rhythm bag, to develop hand/eye coordination - the same sort of coordination used in a blocking punch (when glove is used to push away ones opponents punch). Hit the ball with side of hand or knuckles.

Heavy bag: the heavy bag is the most used piece of boxing training equipment as it allows one to develop all of the main boxing punches, while enhancing punching power. Practice combinations, and single punches on the heavy bag.


Intensifying The Heavy Bag.
The heavy bag is one of the oldest, most recognizable pieces of training equipment. Unfortunately, due to its commonality, the bag is often overlooked...
[ Click here to learn more. ]




Double-end bag: an inflated ball situated between two ropes or cords (one attached to the ceiling, one to the floor) and used to develop hand/eye coordination and balance. This bag also provides a moving target, which enhances timing (the ability to pick punches and land combinations at exactly the right moment).

Skipping rope: jumping rope (at various speeds and using different techniques) will improve footwork, enhance stamina and build shoulder strength, making it a fundamental boxing requirement. Bounce lightly on the balls of the feet and vary the foot spacing and angles.

Medicine ball: an inflated ball which varies in weight. Used to perform a multitude of movements. The main benefit to using the medicine ball is its versatility, as it can be used anywhere at anytime and entire work-outs can be designed around it. The medicine ball causes one to train in an unstable environment, which improves balance and coordination.

Focus mitts: a trainer uses focus mitts (placed on their hands) for the trainee to hit. These are very important for skill development, balance and timing. The trainer will call for a punch, or a combination of punches, while the trainee focuses on perfecting their technique.
How To Box

Stance & Footwork

Stance in boxing is vitally important as it sets the platform for all basic punches.

The main stance in boxing is the common orthodox stance, which is used when sparring or engaging in bag work. To get into this stance do the following:


Stand with the feet hip width apart.
Take a single, regular, striding step forward with the left foot.
Back foot kept at a 45-degree angle.
Shift weight onto the balls of the feet.
Distribute weight equally between the feet.
Keep the knees bent.
Bend elbows and tuck them into the sides (to protect the vital organs). As arms are brought into sides, place fists at cheekbone level, with left hand slightly out, poised to jab.
Keep chin down and look up.
Roll shoulders forward slightly.
Position body partially sideways with left shoulder and hand slightly closer opponent.

Today's Visitors: 0 Total Visitors: 31
Personal Category: Uncategorized Articles Topic: life / food / restaurants
[Trackback URL]

Reply
  • 1樓

    1樓搶頭香

    偎刟吞

    加油!加油!
    你被過敏煩死了嗎

    請搜尋罩敏

    呗咏

  • at August 7, 2012 08:54 PM comment
Post A Comment









Yes No



Please input the magic number:

( Prevent the annoy garbage messages )
( What if you cannot see the numbers? )
Please input the magic number

誰來收藏
Loading ...
unlog_NVPO 0