How a girl can learn to box at home. Boxing training at home: exercises, program. Video boxing lessons

Do you like boxing? Do you want to be like the stars of the ring? Do you think this cannot be achieved at home - without a trainer, sparring partners, a ring with ropes and the entire set of equipment, like in a boxing gym?

But you can conduct boxer training yourself at home and get excellent results - buy a shiny sports uniform, look like a fighter and feel invincible. What is needed for this and how to train?

Meaning and goals

It’s true that you won’t be able to achieve victories in the ring without training in the gym – with partners under the guidance of a trainer. If you want to become a champion, be so kind as to enroll in the section.

To learn self-defense, master the skills street fight, it is recommended to find a competent tutor and take lessons at your home or from him for an agreed fee. And boxing in this case is not the best choice.

Independent home training with practicing boxing strike techniques, movements during a fight, developing the strength and speed of a strike, and so on serve other purposes:

• Significant improvement in health;
• Acquiring speed and dexterity of movements;
• Gaining impact power;
• Strengthening muscles and ligaments;
• Finding a beautiful athletic figure not like a bodybuilder, but like a boxer - many people prefer the second option;
• External resemblance to a fighter, improving the image and scaring off hooligans;
• Strengthening the mind and acquiring fighting character traits.

If training is needed only for these purposes, training at home has no disadvantages compared to the gym, and advantages on the face:

• The types of exercises and loads are determined individually, you are your own coach and do what suits you best;
• You choose the start and end time of classes;
• No blows to the head or other places, which eliminates harm to the body and receives only benefit.

But does boxing require bulky and/or expensive equipment, and can it be practiced in a small room?

Boxer's home equipment

To generate impact force, it is imperative will be needed:

• Boxing gloves - hitting a heavy bag with bare fists is fraught;
• Bandage gloves, worn under boxing gloves and eliminating the need to wrap your hands with regular bandages, which is very inconvenient;
• Heavy pear (bag);
• Dumbbells weighing 1 kg - for more effective training of strikes without (before) a punching bag;
• Heavier dumbbells are the best equipment for strength training at home due to their small size and low cost;
• A bench for performing some strength exercises.

If you practice for yourself, you can safely do without the rest of the equipment, leaving the helmet, mouthguard, paws, dynamic bags and other things to the professionals.

It’s good if there is a horizontal bar in the house, even better - a set wall bars+ bench + horizontal bar + parallel bars, but you can train without it.

Regular sports clothes and shoes are suitable - as for any sport at home.

Warm-up

You need to start by walking slowly around the room while simultaneously moving your head to warm up your neck muscles.

• Slightly speed up your gait and perform various movements with your arms, followed by turns of the body;
• Walk in a “duck walk” for 3 minutes, while simultaneously stretching your hands and wrists;
• Walk in place, raising your knees high.

After you have warmed up thoroughly, do muscle stretching exercises. Be sure to also stretch the spine, because training program includes back exercises.

Technique and speed exercises

Boxing begins immediately after the warm-up. When starting classes, do without 1-kilogram dumbbells; pick them up after 2-3 months.

How to move around the ring

To perform the exercises you will need three starting positions:

• Front stance (hereinafter abbreviated as FS): feet shoulder-width apart, hands clenched into fists near the chest, knees slightly bent;
• Own stance (SS) - the weaker leg is put forward, the weaker hand is also in front and covers the jaw, the other hand is at chest level. Usually the left leg and hand are in front, for left-handed people it’s the other way around;
• Opposite post (OP) – more in front strong legs and hand.

Front stand

You have seen your stance many times on TV, you will definitely be able to copy it, and master the PS too.

Exercises - perform 1 round (1 round = 3 minutes), rest 1 minute after each:

• Short jumps back and forth (hereinafter referred to as shuttle jumps) in the SS with direct strikes with the front hand.
• The same thing applies to PS.
• Direct hits on the spot from FS with gradual increase strength and pace.
• Slopes in SS.
• Side impacts on the spot from the FS, according to the principle of exercise 3.
• Dives in the SS.
• Low blows (uppercuts) on the spot from the FS, according to the principle of exercises 3 and 5.
• A fight with a shadow.

Upon completion of this complex perform jumping rope – best exercise for leg strength. If physical fitness allows, do 3 rounds with breaks (hereinafter, by default, the break lasts 1 minute).

Peeling a pear correctly

Rest for 5-10 minutes while walking slowly around your home gym and continue boxing by putting on your gloves and walking up to the bag.

Hit the bag from the heart, following simple rules:

• Starting position – SS;
• Alternate blows - straight left with uppercuts, straight right with side;
• Perform strikes not only individually, but also in series and combinations (straight + from below + side + straight, etc.);
• Get into the middle of the pear;
• Increase the strength and speed of blows gradually;
• If you pound in quite fast pace without pauses, not only the impact is improved, but also.

When practicing for yourself, it is useful to perform strikes first in the SS, then in the PS. But if it’s too inconvenient, it’s not worth it, because classes should bring joy.

Determine how long to exercise on the pear yourself by listening to your precious body. Mild fatigue is mandatory, excessive fatigue should be avoided.

Important: if the bag begins to swing strongly after impacts, it’s time to increase its weight.

Why and how to swing

Do people who choose boxing need exercises to pump up their muscles? Necessary because:

• Developed muscles only increase the speed of strikes and all other movements;
• This sport requires both Strong arms, and strong legs, which means they need to be strengthened - along with the buttocks;
• Abdominal muscles - no explanation needed here;
• Strong abs harm a weak back, so be sure to strengthen that too.

Have we convinced you? So here is a set of strength exercises for a beginner athlete with fists:

• For hands, shoulder girdle and chest - push-ups.
• For the lower abdomen – leg raises while lying on your back.
• For the lower back - either hyperextension or bending forward with heavy dumbbells in your hands (keep your back straight when bending!).
• For legs – squats with dumbbells in hands.
• For the lateral abdominal muscles - bend to the sides with dumbbells in your hands.
• For the arms, shoulder girdle and upper back - pull-ups. If there is no horizontal bar, after exercise 2 do arm curls with dumbbells, and instead of exercise 6, do bent-over rows of dumbbells to the waist.
• For the buttocks – lunges alternately back and forth with dumbbells in your hands.
• For the upper abdomen - either lifting the torso while lying on your back, or a “fold”.

You can safely add exercises for muscle groups to this complex, appearance that you want to improve.

Start with two approaches, after three months move on to three. To pump up muscles, the best number of repetitions is 6-10. But if 10 are easy to do, and there is no way to increase the weight of the dumbbells, do more.

Go to strength exercises, having a good rest after exercising with a pear (10-15 minutes).

And remember to end the workout correctly - walking very slowly with light movements (shaking) of your arms to relax strained muscles.

Have you decided to take up boxing for the first time, and are you looking for information about exercises that will help you take this difficult but interesting path? This article will tell you a simple basic program Boxing training for beginners. But don’t think that the exercises presented here are only for beginners. Every experienced boxer uses them when working on his physical endurance, speed, and technique. The following example is simple, but effective program training.

So, let's begin.

Jumping rope (2-3 rounds)

Thanks to jumping rope, the whole body warms up, which significantly reduces the risk of injury. The exercise also helps increase endurance and solve problems with overweight(if there is one).

When jumping rope, you need to monitor your breathing and ensure that your body remains relaxed. If your physical fitness allows, you can skip the first minute break.

Stretching (1-2 rounds)

The muscles of the arms, legs and back are stretched. These exercises reduce the risk of injury. It also helps increase blood flow and increase the athlete's range of motion.

Shadowboxing (3 rounds)

A basic boxing exercise designed to practice and consolidate the necessary mechanics of movements. Shadowboxing allows you to hone your attacking and defensive actions. For beginners, it is recommended to practice rounds according to the instructions. For example: straight punches with forward movement, side impacts after dives, strikes on the way out, etc.

Work on a pear or bag (3 rounds)

These exercises are designed to develop speed, strength, coordination and accuracy. It is worth starting with slow straight strikes, gradually increasing speed. Afterwards, move on to combining direct and side blows. At the same time, it is important to keep the rhythm and remember to breathe.

The final stage: General physical training (20-30 minutes)

Here you can pay attention to the press and work with a barbell, expanders, and dumbbells.

Exercises for children

No one doubts the fact that physiologically a child’s body is fundamentally different from an adult’s, and is by no means a smaller copy of it. And this is important to take into account in all areas of his activity: mental, emotional, physical.

And playing sports is no exception, especially when it comes to a form of martial arts such as boxing. For the above reasons, the organization training process in the children's boxing section will differ from the training of adult boxers.

IN childhood The main attention in the training process should be paid to the general physical preparation (GPP) of the child. Special exercises will help form a strong muscle corset, stretching, posture, development of reaction, speed, agility, coordination of movements, endurance. The main emphasis is on exercises such as push-ups, abdominal swings, squats, and running. It is very important that in addition to physical training young athlete, at the same time there was work on the emotional preparation, moral and volitional development of the child.

For children aged 4-6 years, the training duration should not exceed 40 minutes. A game form of training is preferable, aimed at developing physical fitness, as well as teaching discipline, teamwork, and fulfilling the coach’s tasks. There is also a study of some basic boxing elements in front of a mirror.

For children aged 7-10 years, the duration of classes increases to 60 minutes. The main emphasis is still on general physical training, while more attention is being paid to studying the basics of boxing. Playful and competitive forms of training are effective.

Children work individually, in pairs, and in teams, studying and practicing stances, defense, strikes, and movements.

At the age of 11, children move to the youth group, which is usually divided into junior, middle and senior group, where a full-fledged study of the school of boxing begins. And although you can start boxing from scratch at any age, those who have been trained in children's groups are usually more prepared for the stress that they will face in the future.

Maintain a rigorous training regimen. Some boxing experts say that beginners need to train for 3 to 6 months before entering the ring. This allows young athletes to reach their peak physical fitness and master basic boxing technique before throwing your first punch. Most physical training programs for boxers can be divided into three groups: cardio training, general training and weight-bearing exercises.

• Do interval training: A tired boxer tends to drop his gloves and leave his head uncovered. He also lacks the energy to counter in the later rounds. That's why professional boxers rack up hundreds of kilometers of running work. A boxer must not only have good endurance, but also have explosive power in key points duel. To be physically ready, boxers alternate running exercises. For example, they take different paces to train endurance, run circles or run sprints. This physical exercise, to which they will be exposed during combat.
• Train Your Muscles: Most of a boxer's power comes from his muscles. Doing exercises on different groups muscles, a successful boxer can build his body in such a way that it works as one powerful mechanism. Among themselves effective exercises distinguished: pull-ups on the bar, crunches, squats and power lunges. Do 3 sets of each exercise with a 1 minute break. Pull-ups should be done to the last, until you feel that you can’t do any more. Do all other exercises for 20 repetitions.
• Workout at home with dumbbells: Weightlifting helps a young boxer develop power and punching power. It is important to train your chest, shoulders and arms first. To the list of exercises for top part chest exercises include bench press on a flat bench and dumbbell flyes. Standing presses and lateral raises will help train your shoulder muscles. Biceps and triceps workouts are essential to strengthen your forearms and achieve necessary force blow. The main goal of weight training is to make a boxer explosive. This means do 8 repetitions of each exercise. Take the weight so that you can do 8 repetitions. Do 3 approaches and change the exercise so as not to clog your muscles. Alternate basic training with weight training.

Learn the basics of boxing.

After all, there is no mentor or partner here. And should beginners focus on this?

First you need to decide on your goals. If your goal is to achieve success in the ring, then you definitely need to study in a section or personally with a qualified trainer.

And homework is logical when the following goals appear:

1. Seriously improve your health.
2. Develop dynamics and dexterity of movements.
3. Deliver a strong blow.
4. Strengthen muscles and ligaments.
5. Get a slim, athletic figure.
6. Outwardly resembles a professional fighter.
7. Strengthen your fighting character.

For boxing training, the practitioner determines the exercises independently. He is his own mentor. He decides for himself what is optimal for him.

Other advantages here:

1. Independent selection of the beginning, duration and end of classes.
2. There are no hits in important places: head, chin, liver, etc.

Inventory questions

Boxing lessons at home can be held in a small room. You can arrange part of the room for this.

The required attributes are:

1. Massive pear
2. Special gloves.
3. Bandage gloves.
4. Set of dumbbells. The weight of some is 1 kg. They help you practice your strikes productively without a bag. Weight of the second: 2-3 kg.
5. Bench.

You can learn the basics of boxing for beginners with this kit. Dynamic bags, paws, helmet - this is the attribution of professionals.

The following equipment is useful for training:

1. Horizontal bar.
2. Bars.
3. Swedish wall.

For such activities, you can dress in regular sportswear.

The boxing training program for beginners at home has the following points:

1. Warm up.
2. Development of technology and dynamics.
3. Working with a pear.
4. Muscle development.

Warm-up

It begins with smooth steps around the room. In this case, you need to stretch your neck muscles and rotate your head.

Further actions:

1. The gait quickens a little. You should move your arms in a variety of ways and then turn your body.
2. The goose gait is performed for three minutes. At the same time, the hands and wrists are warmed up.
3. Steps in place with knees rising high.

Development of dynamics and technology

When learning boxing at home from scratch, after warming up, you should sharpen your stances. There is no need to use dumbbells yet. They will be needed in 2-3 months.

The stands help you move intelligently around the site. They are:

1. Frontal (hereinafter abbreviated as FS). The position of the legs is shoulder width. Hand position: near the chest, they need to be clenched into fists. Knees – bend slightly

1. Own (SS). Your weak leg should be put forward. Concentrate the weak hand in front, protecting the jaw. The position of the second hand is on the chest line.

1. Opposite (PS). Here you need to put your leading arm and leg forward.

Necessary:

1. Jump forward and backward. Type of jumps – short. Stand type – SS. Type of blows: straight. The front hand is used for application.
2. Everything is the same as in point 1, only the type of stand is PS.
3. In the stance - FS to implement direct attacks. Their pace and power gradually develop.
4. Evade into SS.
5. Standing still, hit from the side from the FS, as in step 3.
6. Dive into the SS.
7. Implement static uppercuts, as in paragraphs 3. and 5.
8. Fight with the shadow.

After this set of exercises, jump rope. This is how leg strength is optimally developed. It is optimal to conduct 3 three-minute rounds with one-minute pauses.

Working with a pear

After the previous exercises, rest for 5-10 minutes. Walk slowly around your exercise facility. Then put on gloves. There is work to be done with the pear.

It is impossible to work effectively without such work. Here the following criteria must be met:

1. The starting position is SS.
2. Alternating direct attacks: from the left hand with uppercuts, with right hand- with side ones.
3. Strikes are performed individually and serially. The main target is the center of the pear.
4. The power and dynamics of attacks develop gradually.

The duration of the work depends on your capabilities. It is important to avoid excessive fatigue and exhaustion.

When the bag swings seriously after attacks, you need to increase its mass.

Muscle development

Developed muscles enhance the dynamics of attacks and other movements.

It is important to strengthen your legs, buttocks, abdominal muscles, and back.

The following complex is useful:

In the first lessons, two approaches are used. Three months later another one is added. Optimal number of repetitions: 6-10. If 10 repetitions is an easy indicator for you, and you cannot develop the mass of dumbbells, you can increase the number of repetitions, for example, to 15.

Start the strength complex only after taking a rest after working with a pear. This is about 15 minutes.

At the end of the workout, you need to relax the loaded muscles: walk slowly, shaking your arms slightly.

You can purchase some boxing tutorial for beginners at home. It will help you clearly see how to carry out attacks correctly, develop technique, muscles, etc.

Children's question

Teaching boxing to children at home is only possible as an additional measure to the main classes in the section. Without good coach, who has enormous experience in teaching children, this process cannot be arranged.

The suitable age of the child is 10. In rare exceptions, younger children are taken.

At the initial stage of training, the emphasis is on the development of physical data, dexterity and sports tactics. Each workout is foreshadowed by: jogging, jumping rope, body movements.

The first children's classes are devoted to learning the rules of boxing. Children gradually delve into the training process. Over 3-4 years, students:

• learn about the main blows,
• learn to fight in the ring,
• learn about movements and series,
• master the technique.

Thai boxing

You can train Muay Thai at home. This is especially true for those who cannot afford gym classes.

Pros of training Muay Thai at home:

1. Saves time and effort.
2. Financial savings.
3. Freedom of schedule.
4. Opportunity personal lessons with a mentor. He will line up personal program Muay Thai training will help you balance nutrition and rest time. And this is financially more profitable than group classes.

However, lessons Thai boxing at home they also have their disadvantages:

1. Small space for studying.
2. There is no mentor who will make adjustments to the lesson or “help” if necessary.
3. There is no working atmosphere: the smell of the hall, noise, impacts on bags, etc.
4. Problem with sparring.
5. Difficulties with inventory.

How to learn Thai boxing at home? These criteria must be met:

1. Initial lessons come only with an online mentor. He will set the mood for the training regime and explain how and what is best to do.
2. Get equipment to strengthen your arms and legs. The minimum is: two dumbbells 1-2 kg, gloves, small pears.
3. Classes must be held on a regular basis.

You can purchase a Muay Thai tutorial. For example, "The Way of the Warrior". Its author is Vitaly Varchenko.

How to train Muay Thai at home? A warm-up is a must. For beginners, its basic version will do.

1. You need to stand up straight. The position of the legs is shoulder width. Smooth ones follow circular movements necks on the sides. Then the head smoothly turns to the left and right side. After which she needs to move up and down. Reps – 10-15.
2. Rotation shoulder joints forward. Fists are slightly clenched. Then rotate your arms back. Frequency – 10-15 times.
3. You need to rotate while jumping elbow joints forward in your direction and away from yourself.
4. The fingers are locked into a lock. The brushes rotate. At the same time, the feet are warmed up with circular movements. You should stand on your toes. First one leg is stretched, then the other.
5. Rotation of the body laterally in the pelvic area. The head is fixed.
6. Rotation of the torso in a circle own body. Bend forward. The pelvis is kept level. The pace is calm.
7. Tilts the body to the sides. The hand reaches behind the head.
8. At a fast pace, the body turns to the left and right sides. Hands in front of you. They are bent at the elbows.
9. The same as in step 8, only the tilt is made and the legs are straight.
10. Legs are together. Tilts down. The pace is fast.
11. Legs are wider than shoulder width. The body is turned to the left. Need to sit on left leg. Its angle is right. Thigh – parallel to the surface. The right leg almost touches the floor. Then the legs change.
12. The width of the legs is the same as in step 11. Squatting. Only one leg bends. The second one is pulled to the side and held straight. Foot supporting leg completely placed on the floor. The toe of the other foot is pointed upward. The height does not change. There is a movement from foot to foot. Repetitions – 10-15.
13. Swing your legs. First, alternately left, right forward and up. The number of repetitions is 30. Then, using the same principle, you need to swing your legs to the sides. Here you should lean on the wall.

These are the main ones warm-up exercises for Thai boxing at home. To complete them, you can pull the twine in a static position. Duration – 5 minutes. For beginners, it’s better to take 1-2 minutes.

All points are repeated again 2-3 times.

General physical training for Muay Thai is impossible without running. Usually it is 8-10 km. Also needed:

1. Explosive actions, such as pushing a ball weighing 3-6 kg.
2. Developing stretching.
3. Strengthening bone tissue. Example: kicking a tree.
4. Development of the reaction. Example: throwing tennis ball into the wall. He throws with one hand and is caught with it.

Conclusion

Home boxing or Muay Thai classes are structured depending on the student’s goals. For success in the ring, they serve as additions to basic training. For personal tasks, these are the basics.