Home boxing training. Boxing classes at home. More Boxing Footwork Tutorials

Today many people complain about lack of time and money. And they try to save both, cutting down seemingly unnecessary expenses and moving many things closer to home, or even into the house, so as not to waste time on the road. In addition, the spread of the Internet with its ability to organize remote workplace, contributes to this.

But is it possible to practice boxing at home?

for example, will boxing training at home replace training in a gym located an hour's drive from your home?

Experts are unequivocal in their answers: boxing training at home can perfectly complement training in the gym, but replacing it, saving time and money in this way, is in no case recommended. As a compromise, it is possible to exercise at home under the supervision of a personal trainer who will help improve training process and will prompt the athlete all the time. But even in this case, the results come a little later than for those athletes who regularly train in the gym.

After watching numerous videos, reading recommendations for conducting classes and performing specific exercises, some may get the impression that it is quite possible to practice boxing while training at home and achieving certain successes in the ring. Of course, this is true only at first glance. At home, there is no need to stand in line when the crossbar, bars or bag become free. There is always a shower and changing room available at home. And the personal trainer pays attention only to you. The advantages are obvious.

But this does not take into account that boxing is a contact sport. It is quite possible to practice punches, increase strength, endurance, and study the features of boxing while training at home. But in the gym, the athlete spends about half of the training time in pairs.

He gets used to constantly analyzing the actions of his opponent, a fellow boxer who is focused on winning. Over time, a stable thinking pattern is formed, and he no longer needs to think about assessing his opponent. The subconscious mind does this on its own, instantly issuing “recommendations” that we call instinctive movements. For a boxer, these are dives, jabs, and ducks. It is simply impossible to achieve this while working with a punching bag or shadowboxing.

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, from the 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 can’t 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, 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 turns smoothly to the left and right sides. After which she needs to move up and down. Reps – 10-15.
2. Rotation shoulder joints forward. The fists are slightly clenched. Then rotate your arms back. Frequency – 10-15 times.
3. When jumping, you need to rotate your elbow joints forward in your direction and away from you.
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. IN fast pace the body rotates left and right. Hands in front of you. They are bent at the elbows.
9. The same as in step 8, only the bend 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. Development of stretching.
3. Strengthening bone tissue. Example: kicking a tree.
4. Development of the reaction. Example: throwing a tennis ball at a 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.

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 - get a brilliant 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 hit at a fairly fast pace without pauses, you will not only improve your strike, 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 working out 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.

Boxing training

Here you will find video boxing lessons for beginners and recommendations for boxing training at home.

“Introductory briefing for boxing fans and beginners who want to conduct boxing training at home”

You can start boxing training at any age with any physical fitness.

For some, simply practicing punches on the bag will be enough. But for a fighter who wants to fight well, it is important to have a well-developed vestibular apparatus, muscles and respiratory system.

Boxing for Beginners

Be sure to thoroughly stretch your joints, muscles and ligaments. Otherwise, you risk injury and stopping training for a long period. Warm-up is done before each lesson (stretching and warming up muscles and joints (jumping rope, running with or without exercises on the go).

Don't limit yourself to indoor boxing lessons. It will be useful to do warm-up, jogging, pull-ups and push-ups in the fresh air.

Following the warm-up is the workout itself. There are many exercises, and different ones, you need to pay attention to all muscle groups and load them evenly (“ big biceps- show off"), so comprehensively train your legs, arms, back, and abs.

To practice striking techniques and movements, you need to regularly shadowbox - boxing with an imaginary opponent. When shadowboxing, you need to use your imagination and move as you would in a real fight.

For beginners and for practicing techniques, it is very useful to box in front of a mirror, practice punches on the “paws” or “tag” in order to develop a sense of distance and a partner.

If you need to not only lose weight but also tighten your figure, you will have to add exercises on exercise machines - muscles grow well just after the “iron”. But you shouldn’t get too carried away with iron either; lifting heavy weights has a negative effect on the joints of the arms, legs, and spine. For a fighter, the most optimal and effective exercises will be with own weight- pull-ups, push-ups, jumping, squats (various techniques and different groups muscles).

At the end of the workout, you need to stretch, do pull-ups, bends, and fly-ups.

Regarding equipment: you need something comfortable sportswear(shorts, T-shirt, sneakers or boxers), for working with equipment - bandages and gloves, and when you get to pair boxing, a helmet and mouthguard are advisable.

Those who have vision problems need to take off their glasses and switch to contact lenses.

Nutrition is quite simple: you can’t go hungry, you need to eat in moderation, drink 3-5 liters a day.

This concludes the introductory briefing and now you can start watching video boxing lessons.

Supplement to the magazine “G●ng”

Lloyd PERCIVAL

Sports College. Toronto.

HOW TO BECOME GOOD

BOXER.

(TEN ELEMENTS

BOXING TECHNIQUES)

For the advice and directions given in this bulletin to have the greatest effect, you must follow them accurately and carefully. For example, if it is recommended that you practice a particular stroke in a certain way for 10 minutes a day, then do not increase the time you practice that stroke to 20 minutes a day and expect to achieve success in half the time. All practical advice The data here has been scientifically developed to help you achieve best results in the shortest possible time. So follow these instructions exactly. Now to work.

Note: Here are listed, in order of importance, the various elements of boxing technique that, if mastered, will help you become a good boxer. First, carefully study one element and only after that move on to practicing the next element of the boxing technique. Do not try to practice all elements of boxing technique at the same time. By focusing your efforts on learning one element of boxing technique each time, you can achieve the best results.

First, practice the classic stance.

Since boxing became popular view sports, many types of fighting stances have been developed, and the average boxer is often confused about which stance he should use. However, a study of the techniques of famous champions of all times shows that almost all of them used one specific type of fighting stance, and this is the stance I advise you to use. Here are the highlights of this stand:

1. The feet should be comfortably apart - the foot of the left foot is about 30-46 cm in front of the foot of the right foot. The foot of your front foot should not be directly in front of the foot of your right foot, but about 15 cm to the left side of it so that you maintain a strong balance.

2. The foot of the left leg should be completely flat on the floor, and the knee of that leg should be relaxed and slightly bent. The left foot should be slightly turned inward.

3. The heel of the right foot should be raised approximately 5 cm from the floor. The knee of the right leg should be mobile, relaxed and strongly bent.

4. Body weight should be evenly distributed on the soles of both legs.

5. The upper part of the body should be turned to the right so that your left side of the body is directed towards the opponent.

6. Your left arm should be extended straight forward slightly above shoulder level. The arm should be strongly bent at the elbow joint, and the elbow itself should be directed towards the floor. The hand should be clenched, but not too much.

7. The right hand should be held slightly below the level of the chin. The hand should be open, the glove should be turned towards the opponent. The elbow of the right hand should be pressed tightly to the body.

8. The chin should be pressed as close to the chest as you can without undue strain on the neck muscles.

9. It is very important to remember to keep your entire body, especially your arms and shoulders, as relaxed as possible. Make sure that the muscles are not tense. The more relaxed you are, the faster and more effectively you can fight.

10. You should always be in this classic stance, whether you are attacking or defending. Make sure that your hands do not drop and that the soles of your feet are positioned correctly. For example, if you drop your right hand too low, you will open yourself up to quick strike an opponent from whom you will not be able to defend yourself, since you will need to make too long a movement with your right hand to stop this blow.

Note: Practice this classic stance until it becomes automatic. One of the most effective ways to achieve this is to fight with an imaginary opponent (shadow boxing) for 10-15 minutes daily.

Begin and end all your movements with this classic fighting stance, quickly assuming the correct classic stance position after each attack or defense. When fighting an imaginary opponent, try to box in an even, calm and relaxed style. Make sure that there are no constrained sudden movements. Also pay special attention to ensuring that the soles of your feet are always at a certain distance from each other during any of your maneuvers. If your feet are too close together or too wide apart, you can easily get knocked over or lose your balance. Practice fighting with an imaginary opponent (shadow boxing) regularly, as this is the best way to hone your classic stance technique.

Second, practice an effective straight left strike.

Joe Louis and Muhammad Ali, arguably the greatest heavyweight boxing champions of all time, have proven conclusively that the straight left is the most important punch in boxing. Therefore, your next step, after you have mastered the classic stance, should be to practice an effective “straight left”. The "straight left" is a boxer's most powerful weapon for the following reasons: the "straight left" is a wonderful attacking blow that can be used to start an attack, break through the opponent's defense and then deal him a series of blows that will bring you a quick victory. "Straight left" is also the best remedy, which is used to inflict knockout direct blow right. Besides being the best attacking punch, the straight left is also a very effective remedy in defense. At correct use this blow can keep even the most eager opponent from entering striking range. By using this blow, you not only frustrate the enemy's attacks, but you yourself can inflict sensitive blows on him and win him several points even while you are defending yourself.

From the “classic stance” position, you send your fist towards the target with a strong, sharp movement. The blow should be firm and as straight as possible. Before reaching the target, your fist is relaxed; at the moment of contact with the target, you strongly strain it. When you send your fist straight towards the target, you must take a short step with your left foot towards the opponent and transfer the entire weight of your body to this leg, leaning forward top part body during the strike. As you step forward, rotate your upper body to the right and lift your right foot. By stepping forward, shifting your body weight to your front foot, turning your upper body to the right, and moving your back foot forward to the side as you strike, you send your body along with the strike and thus increase the power of your strike. After your straight left punch hits or misses, you must immediately return to your previous classic stance position - the starting position for striking. By quickly returning to your previous position, you can deliver the next blow with the same force and in the same direction. When you strike, you should hold your right hand in front of your chin with the glove open and facing your opponent - the elbow of your right hand should be close to your body and covering solar plexus. By fulfilling these requirements, you will find yourself in a position from which you can reliably repel any enemy retaliatory strikes.

Training exercises.

Having practiced the basic outline of a straight left strike in training with an imaginary opponent, then further refine the technique of this strike with the help of the following exercises, which you should perform regularly:

1. Make a heavy training bag by taking a bag made of coarse strong canvas, a bag of thick woolen material or any strong bag, fill it with sawdust or tightly folded old clothes, dry grass or hay. Attach this bag securely to a ceiling beam or to a thick branch on a tree in your garden or yard. With your training bag hanging up, practice the straight left punch as follows: Move around the bag, striking it with straight left punches as if it were your real opponent. Strike with long distance, as well as from close combat range - strike from any distance and any position. Do three rounds of this workout every day, five minutes each round. In the first half of the first round, strike only single blows from a long distance; in the second half of this round, when striking, go into range close combat. In the second round, pursue the same goal, but instead of throwing single punches, send two strong, hard straight left punches one after the other during each attack. Once your fist hits the target on the first punch, quickly move your hand back to the starting position and deliver the next punch. Make sure that each time you deliver this series of straight left punches, you achieve greater speed and greater force of impact. In the third round, pursue the same goal, half the round - with short distance, only this time strike in a series of six straight left strikes, one after the other, trying to deliver each strike straighter, stronger, faster and sharper - returning to the starting position after each strike. Move around the bag for about five seconds between sets of punches.

Note: Mark two targets on the training bag, one at face level and one at abdominal level. Shift strikes from one target to another, first delivering a strike or series of strikes to a target at face level, then to a target at stomach level. When hitting the target at stomach level, bend your knees slightly to make more effective strikes. First, try to strike in the face, then quickly move the direction of attack to the stomach, changing the direction of each blow. When practicing punches, always imagine that you are fighting a real opponent and that you must strike quickly and each time with increasing energy, force and accuracy.

2. Find yourself a partner and fight with him only with straight left blows. The goal of the fight is for both of you to throw only straight left punches. Use your right hand only to defend yourself, but do not strike or make any deceptive movements with it. Make deceptive movements exclusively with your left hand. While performing this exercise, practice all the series of straight left strikes described above. Practice attacks with a series of straight left blows - first carry out a series of blows to the head, then a series of blows to the stomach. Each of these fights must last three rounds of five minutes each round. You should use the heaviest gloves you have.

3. Next good method practicing a straight left strike is an exercise called “ball-wall”. Joe Louis and others famous champions resorted to this exercise to develop the speed, accuracy and distance of a straight left strike. Here's how to do it: get a large ball, a small soccer ball, or volleyball, softball or tennis ball. Stand close to a brick or wood wall (the wall of your house, garage or shed) and throw the ball at the wall with your left hand. Then, when the ball comes back on the bounce, send it back towards the wall with a straight backhand, then again on the next bounce, etc. Then repeat the entire operation from beginning to end. Every day, try to beat your record for the number of times the ball bounces off the wall in one go. To others good exercise To practice a direct hit with the left, there is a ball game called “hit-catch” with a partner. Have your partner stand at a distance of 7-9 meters to pass. Then throw the ball up 1.5-2 meters above your head and about one meter in front of you. As soon as he gets down to chin level, step towards him and throw a straight left punch, trying to send the ball to your partner so that your partner can catch it. Another variation of this exercise is that your partner throws the ball to you at about chin level and you send it back with a straight left blow.

These exercises are especially effective when done as competitions. Each of these exercises can be competitive - keep score by giving a point for each time you hit the ball as it bounces off a wall, or for hitting the ball to your partner so they can catch the ball while standing still.

Notes: a) when practicing any of these exercises, always try to keep your fingers together, so that the fingers between the joints of the second and third rows form one plane;

b) when your partner throws the ball at you, have him throw it faster as you master the technique of hitting the ball straight with your left hand.

4. In addition to the above exercises, you can also improve the technique of a straight left strike, constantly developing this hand. Always do everything with your left hand: open a door, pick up various objects from the ground, catch a ball, etc. This type of activity will develop your sense of control in your left hand, which will help you develop a good sense of hitting distance.

Third, use the right security system.

After you have practiced a straight left strike, you should learn how to properly defend against enemy strikes. This is done as follows:

1. Any direct blows from the enemy to your face or head must be: a) blocked by the open glove of the right hand, b) repulsed to the left side of your head by a push or blow with the open or closed glove of the right hand. To block a punch, you wait until the opponent's hand is close to you, keeping your glove open and your arms and hands relaxed. Then, when the opponent's striking hand is close, you "catch" it with the open glove of your right hand, tensing the muscles of the entire arm. Never extend your arm to meet a blow. Be calm and don't "catch" your opponent's blow until the hand throwing it is close. The greatest effect when parrying a blow is achieved when you hit the side of your opponent's hand. It is important to remember that you should never take measures to protect yourself from an impact until you are sure that it will occur. If you move too early, or for no reason, you give your opponent the opportunity to hit you in the open. So, keep a close eye on your opponent and don't be too nervous. You always have more time than you think to take protection from a strike. When you remember this, it will be very difficult for your opponent to catch you in a deceptive movement.

2. Swings to the head must be blocked with the left or right forearm. When an opponent throws such a punch, raise the forearm of your hand so that it meets the opponent's glove at the wrist. At the moment of contact with the opponent's glove, tense the muscles of your hand in order to absorb the blow. Hold your hand near your head at a distance of 10-13 cm from it. Don't let your hand go too far from your head or move it in the direction of the approaching blow. Let the enemy strike, and you calmly block it.

3. Any blows to the body must be blocked with forearms and elbows. Take blows to the elbow or forearm at a distance of 10-13 cm from the body.

Note: There are two ways to practice defense techniques using hands and arms: a) practicing various defenses during training with an imaginary opponent; b) participation in battles with your partners, where you only defend yourself. Such a fight lasts five minutes and the task is to have your opponent try to hit you with various blows while you try to properly defend against each blow. You don't strike at all, but concentrate all your attention on defense. After 6-7 such battles, you will see how perfect your defense technique has become.

Fourth, practice combinations of left-right strikes.

Once you have mastered the defensive technique, you should learn to throw a series of punches with both hands.

"One-two": This left then right combination is one of the most effective combinations in boxing. Gene Tunney, who left the ring as the undefeated heavyweight champion of the world, used the one-two combination with great success. This combination will also bring you great success if you work it out well and “polish” it regularly. This combination of strikes is thrown as follows: first you strike with your left; then, after that punch has landed, you throw a very strong, solid straight punch with your right hand. If your straight left punch misses the target, you should not throw a right punch. When struck right hand elbow joint should be directed towards the floor. When throwing a punch with your right hand, you must take a “sliding” step with your right foot towards the opponent. If you see that you have stunned your opponent with this combination of attacks, you continue your attack.

Notes: the main thing to remember is: a) when striking with your right hand, keep your hand absolutely straight; the right blow is delivered only when the left blow has reached the target; b) strike with your left hand to the opponent’s forehead, and strike with your right hand to the jaw. If the left blow reaches the target, it raises the jaw, i.e. creates a perfect target for your right hand; c) when striking with your left, silently say “one”; while striking with your right, say “two”. Practice this counting system until you automatically tell yourself this every time you perform a one-two punch combination. Emphasize "two" and forcefully send your right hand forward when you say "two."

Fifth, learn how to properly dive, dodge, or avoid a blow.

The ability to dive and evade a blow plays a big role in boxing. By ducking or dodging a punch, you can often find an opening in your opponent's guard to deliver a strong counterpunch, or get in contact with your opponent for a series of two-handed punches. The ability to dive and dodge a blow is especially effective and necessary when your opponent is taller than you and has an advantage over you in long-range combat.

Dive– usually used against swings or side kicks. The dive is performed by bending at the waist and knees. Your eyes should be open and fixed on the enemy. Your head, contrary to popular belief, should not be tilted down, but simply tilted forward. Shoulders should be raised while diving. To take advantage of a well-timed dive, you must take a step forward as you dive towards your opponent, with the goal of closing the distance as much as possible with an opponent who is completely open to your strikes. A dive, a step forward and a series of strong, sharp blows to the body often have great effect. Never put your head down. Lean your upper body forward and bend your knees. Also be careful to dive only enough distance to avoid your opponent's strike. Don't dive on longer distance than is necessary.

Avoiding the blow. It consists of reducing the force of the blow by moving the head or body in the direction of the blow. When an opponent strikes, you simply tilt your head or body to the side. For example, if you need to dodge a side kick with your left, you lean to the left. Another type of escape involves tilting your upper body back when your opponent throws a direct punch. Avoidance is used mainly when you are in a difficult situation, when you can avoid being hit.

How to avoid being hit: The dodge is actually a combination of defensive and offensive movement and is used against direct blows to the jaw or face. If you rely heavily on counters, and especially if you're going for an "offensive counters" style, you'll have to work hard to master this move. The impact avoidance is done as follows:

Evasion from left kick: When your opponent punches with your left, you shift your body weight to your left leg, slightly your upper body to the left, and bring your right shoulder slightly down and strongly forward. You must do this shoulder movement quickly. Do not move your head until the opponent's throwing hand approaches. If you have very little time to dodge, you should move your head slightly to the left, but enough to avoid the blow. At correct execution With this technique, your opponent's left hand will slide over your right shoulder.

Notes: a) when dodging a left strike, you must send forward the open glove of your left hand and place it on the opponent’s right hand, so that he cannot strike with it while you are moving to the left. If you are skewing to the right, place your right hand on it. left hand in the same way.

General remarks: a) The best way to practice the technique of these three maneuvers is to have fights with your buddies, during which you only defend yourself with ducks and ducks - without using your hands or throwing punches to help you avoid your opponent's blows. You can also practice these maneuvers while training with an imaginary opponent;

b) whenever you dive or dodge, make sure that your hands are at a sufficient height near your chin, prepare to strike and that your chin is as close to your chest as possible without undue tension in the neck muscles;

c) after moving back from a direct blow, a side blow with the upper part of the body deflected back, be always ready to quickly send the upper part of the body forward again to deliver a quick sharp direct counter-strike. Avoiding a punch by leaning your upper body back is a complex maneuver and requires a lot of focus and energy to practice;

d) after diving, avoiding or dodging a blow, you should always use an open space in the opponent’s defense to strike him quickly strong blow. Don't limit yourself to avoiding blows, unless, of course, you are in a difficult situation or need rest, or want to avoid active actions.

Sixth, practice and use precise, strong blows.

You must know and take into account the following points in practice: there is no doubt that straight punches are more accurate, safer for the attacker and much superior in power than a swing, side kick or any other blow bent arm, such as a low blow (uppercut). A straight punch is always superior to a swing or side kick - it is faster, stronger and has a better chance of hitting the target. This means that you will hit your opponent more times than if you struck with a bent arm, and you will be in a safe position if your strikes do not land. When your side kick misses the target, you lose your balance and usually find yourself completely open to a counterpunch.

So, I advise you to pursue the main goal in boxing - this is to practice the technique of direct blows - forget all about side punches (swings), blows from below (uppercuts) and any other blows, at least until you perfect the technique direct blows. That being said, you might say that if straight punches are so good, then why do so few boxers use them - why do they use them so often? side impacts? The answer is this: a direct blow from the shoulder is an unnatural movement and it cannot be practiced by chance, the technique of delivering a direct strike cannot come on its own after a long experience in the ring - it must be practiced with the help of the correct system and through a long and hard training. Therefore, a direct strike is not popular. As you know, very few athletes are willing to devote a lot of time and spend a lot of energy on developing their technique - that's why we have so few truly great athletes and so many mediocre athletes. However, anyone need only look at how you can send your opponents to the floor with a series of short straight punches to realize how important it is to master your straight punch technique - no matter how much time and effort it takes.

Elements of the strong direct strike technique:

a) when delivering a direct blow, the elbows of your hands should be directed to the floor at the moment you start moving your hand, and your hands should be above the level of your elbows. The elbows, of course, should be pressed to the body;

b) at the beginning of the blow, the body turns and the weight of the body is transferred to the left leg. For example, when you throw a punch with your right hand, you turn your body to the left; the moment your punch lands, your left shoulder will be directly behind your right shoulder and you will be facing your opponent with your right side. You must turn your body around and put all your strength into the blow. When you throw a straight punch with your left hand, you must turn your body to the right. To understand this idea, take a classic stance and have someone stand next to you, opposite your left shoulder. Now throw a straight punch with your right hand. If you hit correctly, the middle of your chest will be facing that person. If this condition is not met, it means that you did not rotate your upper body to the left enough during the impact. If you throw a straight punch with your left hand rather than your right, the middle of your back should be facing your buddy at the end of the punch;

c) Always remember that the full force of your kicks “continues” at a point directly above the ball of your left foot. If, at the end of the blow, your body is in the same vertical plane with the foot of your left foot, with your right or left shoulder directly above your left knee and the other shoulder behind you in a straight line with the first, rib cage turns out to be completely turned to the side - that means you put all your strength into the blow;

d) when delivering a blow, the shoulder and upper part of the body begin to make a turn first, and then the fist is sent to the target; simultaneously with hitting the target with the fist, the shoulder and upper part of the body must complete the turn. The shoulder and upper body lean forward during the turn, and the body weight is completely transferred to the left leg, regardless of whether the blow is delivered directly with the right or left hand;

e) never strike at a target, always direct your strike as if you were trying to hit something behind the target. Such a blow is called a "piercing blow"; it increases the power of your strike;

e) you can master the technique of this difficult, but most effective strike while practicing the next exercise. Stand up straight, straighten your shoulders, keep your gloves at shoulder level, and your elbows should be directed to the floor. Place your feet in the same way as in a classic stance. Now - slowly send the fist of your left hand forward until the arm is completely straightened and the upper part of the body is completely turned to the right, and the left shoulder is located directly above the left knee, the right shoulder is directly behind the left in one straight line with it . Then slowly change your position so that the fist of your right hand is in front, and your right shoulder is under your left knee, etc. Practice this exercise slowly until you understand the idea and then, after understanding the idea, do the exercise faster each time, striking with the left and right hands alternately - making sure that the shoulders and upper body begin to move before the attacking hand. Once you understand the concept of this movement, practice it on a heavy training bag and then during training fights.

Note: mastering the technique of a direct strong blow is very hard work. For best results, work on these punches with your partner, making sure each of you is making the correct movements, then you will master the straight punch technique. This practice 4-5 times a week for 20 minutes each time will give you the opportunity to “polish” your straight punch technique; so be sure to include this section of training in your schedule - it will pay off in a big way.

Comment: This principle also applies to your punches that are thrown to the body or head. However, when you throw a body punch, you should bend your knees so that your shoulders are level with the target.

Seventh, get proper footwork.

Once you have mastered your straight punch technique, you must pay special attention to your footwork, remembering that with proper footwork you move at a speed that allows you to successfully fight. With proper footwork, you will never jump or jump around, wasting precious energy or exposing your head to impacts. To achieve proper footwork, the following points must be remembered:

1. Always keep your feet as close to the floor as possible - do not lift them high, no matter what movement you make. If you lift one foot quite high off the floor, it will put you in a precarious position, with the entire weight of your body on one leg, and you could easily be knocked down or lose your balance. In practice, the soles of your feet should slide along the surface of the floor;

2. your feet should always be under your body - do not take very long or wide steps, as this will disrupt your balance and will not give you the opportunity to quickly change position if necessary;

3. approaching the enemy, take a short step with your left foot, then a short step with your right foot - these steps are made with a “shuffling” movement. If you move quickly towards an opponent for a surprise attack, you simply move your feet quickly - but never take long steps or leaps towards him;

4. When you escape an attack or retreat, trying to force the enemy to attack you, you must take the same short steps. Only in this case, first you take a short step with your right foot, then a short step with your left foot. When attacking or retreating, your step should not exceed 15-20 cm - although this largely depends on your height and the length of your legs - the taller you are, the wider your steps will be;

5. Moving in a circle to the left, you must first take a short step with your left foot and then quickly move your right foot so that you are again in the classic stance position. Moving in a circle, you repeat these movements - take short steps and tilt your body slightly to the left while taking a left, naked step. Moving in a circle in this way, you are almost always in a state of readiness to carry out a surprise attack if you see an open spot in the enemy’s defense, while you always maintain a strong balance;

6. When moving in a circle to the right, you adhere to the same system of short steps, i.e. First, take a step with your left foot, then put your right foot next to your left, while while taking steps with your left foot, tilt your upper body to the right. Some trainers will tell you to first do a right yoga step when moving in a circle to the right; but this is wrong - the most recent tests have shown that it is much better to take a step with your left foot first, regardless of whether you are circling to the right or to the left;

7. When avoiding an opponent's attack with a side step, use the following system: when your opponent enters striking range, take a left step back to the heel of your right foot, turning the foot of your left foot to the right so that the toes of your left foot are pointing to the right side - right at the heel of the right foot. Then do long stride right foot to the right - if your opponent is very fast, then it is recommended to take a step to the side and a little back. As soon as the full weight of your body is transferred to your right leg, step forward with your left foot to the right and at the same time turn around on the heel of your right foot, so that you again face your opponent in a normal classical stance. All these movements must be done quickly and confidently - be sure to practice them at every opportunity in order to achieve the required speed.

Note: The best way to improve your footwork is to practice all the necessary movements in training with an imaginary opponent. I would like to draw your attention to the fact that during a fight with an imaginary opponent, you really imagine that you are fighting a stubborn, intense fight that requires you to use all your technique, maintain balance and develop maximum speed.

Eighth, study and use these tips on tactics in the ring.

1. How to fight with different types of opponents.

a) Tall opponent. In a fight with a tall enemy, it is recommended to stay as close to him as possible - at close combat distance he will not be able to use his height and his Long hands, and you can take advantage of your more strong hands and his thicker build. You can enter melee range while an enemy is striking by dodging, parrying, or ducking, as described earlier. A dive or a dodge will give you the opportunity to enter melee range with the enemy without any danger to yourself.

Note: Another effective technique is that you “put” your head on the opponent’s chest and use it to push him back while striking - in this case, the opponent will lose his balance and will not be able to make the movements that he would like.

b) The opponent is short. If you have an advantage in height and arm length, then your first task will be to keep the enemy out of melee range. The best plan for fighting such an opponent is to: 1) stay away from the ring ropes; 2) always keep the enemy off balance through short straight left strikes - never deliver long strikes; to prevent the enemy from dodging or diving from a blow and entering melee range; 3) when striking, always be ready to strike a second time with the other hand, hitting the enemy at a time when he is trying to take advantage of your first blow and enter melee range; 4) try to force the enemy to attack you by slightly opening your defense or pretending that you are very tired - then, when he approaches you, attack him with direct strong blows; 5) when you see that your blow has not reached the target and that the enemy is entering melee range, try to grab him and hold him back before he launches his attack. Another good technique is to place your open hands on his shoulders and quickly push him away.

c) “Punnacular boxer.” One of your most typical opponents will be a boxer who has a habit of "swooping" at you, sometimes in a fit of rage after you have dealt him a sensitive blow. His idea is to suppress you with the force of his attack, breaking your defense with the speed of pressure and somewhat stunning you with the fury of his assault. In reality, such a boxer only needs to give a proper rebuff, and you can treat him properly. You can resort to the following two techniques. First and most effective technique is that you coolly await his attack, with your feet firmly apart. Then, when he approaches striking distance, strike him with a strong straight blow to the forehead just above the nose. Seeing that your blow has landed, quickly take a step towards the enemy and strike with your right hand. If these strikes stop your opponent (they should), continue your attack. If they have only somewhat cooled his offensive ardor, quickly step back or to the side and force him to attack again. Constantly move away from him so that he is forced to attack from a long distance - thus giving you the opportunity to deal crushing blows to him while he tries to enter melee range. You also have to be careful not to strike too early - don't be too nervous and don't attack before your opponent is actually within striking range. Stay calm, let him get closer to you and then you can rain down strong direct blows on him. Second trick: you can give; him the opportunity to approach you, and then take the side step described in the “footwork” section to move away from the attack. However, one side step is not enough, you must also attack him. In this case, it is best to dodge to the side - then, when he passes by, strike him with a strong left blow or a series of one-two punches. If your blows reach the target, the enemy will definitely be knocked down, since he will not have firm balance.

Notes: When fighting a “pugnacious boxer”, you should remember the following points:

1) stay calm, don’t get carried away;

2) force him to start the attack from a long distance;

3) if the opponent nevertheless enters melee range, then grab him and hold him tightly until the ring judge releases you.

G) Slow boxer. In a fight with an opponent who does not own high technology boxing and relies entirely on the strength of your punches, you must fight in the following way: first, move in a circle so that the opponent is also forced to move. This is an effective technique because the slow boxer's feet must remain firmly on the floor while he throws a strong punch. Therefore, do not give such an opponent the opportunity to maintain a strong balance. Secondly, keep such an opponent off balance with short, strong left blows to the forehead. Send your left hand forward all the time and try to strike it in the forehead. This will force your opponent to constantly tilt his head back, which will interfere with his ability to strike - try throwing strong punches yourself with your head tilted back - you will see how difficult it is. Third, don't attack your opponent until he loses his balance or moves or tries to strike. When you attack, quickly approach the enemy, strike him with a series of fast strong blows, then move away from him again, but if you stun him with your blows, continue the attack. Attack with lightning speed, strike fast, hard, straight, and then move away just as quickly - before your opponent can get into position to attack. Most importantly, never attack when the enemy is in a state of solid balance and ready to attack.

e) Fight with a “left-hander”. When fighting a left-hander, try to counter-punch with your right hand more often. Move left to right side opponent, trying to force him to strike with his left hand. Then, when he sends his left hand forward to strike, duck and throw a strong straight counterpunch with your right. If you use this technique correctly often, you will soon make your opponent regret that he is “left-handed.”

2. How to "clinch" Every boxer should know how to clinch because he is often forced to use it. tactical technique in order to get rest, recover, or avoid close combat. I consider the best technique to enter the clinch to be the following: place your hands on the opponent’s shoulders, then lower them down his arms until your hands reach his elbows. In this place thumbs your hands should be on the inside of his arms, and your hands should be on the front and external sides his hands. Once you have reached this position, “lean” against him and hold his hands tightly. Another good technique is to grab the opponent's arms under your armpits and then press your arms tightly to your body so that the opponent cannot free himself to strike. If you find yourself in difficult situation, wrap your arms around the opponent and hold tightly. However, the most effective technique is to hold the opponent's elbows, as described above.

3. If your opponent has an exceptionally strong blow, always move away from his blow. Move around the circle to the left if the strong blow is his left and to the right if the strong blow is his right.

4. "Don't telegraph" your shots. Almost every boxer makes this mistake. If you avoid this mistake, then you will have a great advantage over your opponents. "Telegraphing" his punches means that the boxer moves his fist back a little before throwing the punch. An experienced opponent will immediately notice this movement and prepare for a strike or counter-strike. The goal is to strike from the position in which you hold your hands, i.e. without swinging - never move your hands back before striking. Remember this in battle and carefully monitor your opponent to see if he is giving himself away by “telegraphing” his blows.

5. Never change your tactics! If you adhere to a certain fighting tactic that brings you success, do not change it or introduce any experiments. However, if your fighting tactics are not effective enough, experiment and try different fighting styles until you find the style that ensures your success - then stick to that fighting style.

6. Study your opponent carefully trying to find him weak spots, favorite techniques and strikes, etc. Then use this knowledge to inflict defeat on the enemy. Conduct the battle thoughtfully, systematically,

all the time, in control of yourself. “By using your head in battle, you can save yourself from headaches!

7. Never hit until you are within striking distance!

The average boxer wastes a lot of energy and leaves a lot of holes in his defense, throwing punches that can't land because the target is too far away from him. Don't hit randomly and hope your shots will land. Make sure there is an open target in front of you and only then strike hard. The energy you save in this way will probably bring you victory.

8. If you feel tired or a little afraid, always remember that your opponent is in the same condition, so fight strongly and energetically. Always remember that one is truly good shot can easily change the outcome of a battle. Therefore, even if you are losing badly, try to strike that decisive blow.

9. Always remain calm. A boxer who loses his balance loses control and very rarely wins a fight. Relax, always be cool and calmly think through your movements!

10. Always hit hard! Never waste time and energy on half-hearted strikes.

11. Always throw the first punch with your left hand, except for counterpunching.

12. Use a series of attacks with your left hand! If you notice that the enemy is somewhat timid, somewhat slow in defense or in diving, or that you can beat him relatively easily with left blows, then you quickly approach him with sliding steps, striking one short, strong straight blow with your left one after another. Aim them at the face and send them in a series of 4 blows in a row, then a short break to find the opening in the enemy's defense created by the blows of the first series and then four more blows. They should be sent 1-2-3-4, as if you were beating out a rhythm on a drum. Count to yourself and make sure that you strike with your left in a certain rhythm - just like I advised you to practice a series of “one-two” or “one-two-three” strikes.

Note: when you notice that your attack has paralyzed the enemy, stop attacking with your left hand and attack with both hands - two blows to the body, then two blows to the head and then again. When attacking with both hands, be sure to enter melee range. Attack with a series of left strikes - effective method in order to pin the opponent to the ropes, from where it will be very difficult for him to escape your two-handed attack.

13. Learn to do feint moves well! The average boxer does not know how to feint or feint, so he cannot trick his opponent into raising or lowering his guard. The most common mistake made in feinting or feinting is to move the fists slightly as if to strike. This movement is not effective because the boxer making the fake move moves his hands from his correct positions and thus opens himself to the enemy's attack.

A feint is properly done with a shoulder or body movement to deceive your opponent into thinking you are about to strike. This is achieved by moving the shoulders or upper body slightly forward. This movement will move your hand and fist forward, but will not change their actual position, so that you are ready to strike or defend against an opponent's attack. Every time you box, you should try your deceptions and feints, for only by testing these techniques and tricks will you be able to determine which ones are effective and which ones are not.

Ninth, pay special attention to these tips.

Fight against various opponents! One of the best ways practicing boxing techniques is to conduct fights with as many different boxers as possible (tall, short, fast, slow, etc.),

Fight in full force only twice a week. It is not recommended to fight at full strength only once a week. If you're just training, you can have practice fights every day, but stick to a certain norm. If you are a competitive amateur boxer, do not compete more than once every 10 days or once every two weeks. If you must participate in a competition where you will have to fight two or three fights over 3 or 4 days in a row, make sure you are in good sports uniform and is able to withstand such a load. In order to get into proper athletic shape, you should do specific intensive training for 4-6 weeks before the competition.

Tenth – conduct mental preparation for battle!

Many famous champions, before important meetings, spend an hour every day a week before the fight mentally going through the movements that they will have to make during the fight. This is a very effective technique. Close your eyes, let your imagination take you into the atmosphere of the future battle and try to really see the progress of the battle. Imagine everything possible options and think about how you will react to each of them during a future battle. For example, imagine your opponent suddenly charging at you, or trying to get into melee range by diving under your left hand, then imagine yourself throwing a right punch to stop your opponent. Such mental preparation for battle is very important work that will pay off with interest. Having mentally gone through the entire fight, you will probably react in the same way when a similar situation arises during a real fight. Your movements will be confident and fast.

If you are nervous before or during a fight. If you are somewhat nervous or agitated, always remember: a) that your opponent is also excited; b) relax your shoulders and arms and calm down; c) breathe slowly and deeply; d) concentrate all your thoughts on what you are going to do; e) take active action as quickly as possible; f) train hard every day in order to fight calmly and easily. If you train in this style, then you will definitely develop this calmness and composure in yourself, and then it will be difficult to get you out of this state; g) no matter how nervous you are, but never show it to your opponent and act as if you are completely calm and confident, like a champion. If you work hard at this, then soon you will really feel calm and confident.

Remember - good physical shape is more than half the battle.! In boxing, as in other sports, the competitor who is in better athletic shape, who has worked harder on himself, has already half won the fight. So always first try to be in better shape than your opponent - no matter how much work and perseverance it takes.

The important role of the cervical triceps muscles, abdominal muscles, forearms and legs.

The muscles in these parts of the body experience the most stress during combat, so be sure to develop and train them as much as possible. A strong neck means you can withstand stronger impacts with less energy; well developed triceps muscles– this means a stronger blow and greater endurance and speed of movement of your hands; well-developed forearms mean increased punching power and greater strength during the clinch or in defense; strong, well-developed legs are additional energy, increased speed and great endurance at any stage of the battle. Developed abdominal muscles give you the ability to “take” strong blows to the body.

Note: pay special attention to your legs to make sure they are really strong and flexible. An ordinary boxer does not develop his legs, making a big mistake. Avoid this mistake.

Watch your diet

If a boxer wants to achieve high results, he must follow a diet: eat certain foods at certain times.

Develop and train your left hand! Few boxers are able to throw strong straight punches with their left hand throughout the entire fight. A boxer who pays a lot of attention to the development of his left hand creates an advantage for himself, which can easily decide the outcome of the fight in his favor. One of the best ways to develop your left hand is to hold a 1.5-2 kg load in your hand. Another way is to throw left punches one after another in a training fight with an imaginary opponent until your hand gets tired. Do this daily, starting about 10 days before your fight, and you will see that you have developed a truly resilient, tireless left arm - one of the most important factors for success in boxing.

Keep your eyes open! Many beginners and some experienced boxers make the big mistake of closing their eyes while they are throwing a punch or being hit, or while ducking or dodging a punch. You should avoid this mistake.

Remember - keep your eyes open at all times or your opponent may take advantage of this mistake of yours.

Don't abuse your skills!

If you strictly follow all the tips and instructions given in this bulletin, you will become a true technical boxer. Once you become an experienced boxer, do not use your skill for bad purposes, such as bullying less experienced people or using your skill for personal gain. This is perhaps the worst type of boxer.

The truth about traumatic impacts.

There are many false and dangerous views about traumatic impacts. Here we will focus on actual situation business Known to medical professionals as boxer dementia, it occurs after suffering a severe blow to the head or jaw, which causes focal bleeding in the brain. If the brain is unable to repair damaged tissue, this results in that part of the brain remaining permanently damaged. Such a person develops the following symptoms of the disease: loss of vision, slurred speech, imbalance, coordination of movements disappears, memory weakens, signs of dementia, strange illusions and thoughts appear. There is no cure for this disease; it must be avoided. Cases of this disease occur not only in boxing, but also in football and diving, because in these sports the athlete’s head is under severe stress. However, in practice, these brain injuries can be easily avoided. Tests have shown that some people are naturally predisposed to brain injury from a blow to the head, while others do not experience headaches and only develop headaches after very strong and prolonged exercise. You can find out what type of person you are by checking how you feel after a fight, a soccer game, or a diving lesson. If before classes you were completely healthy and in good shape, and after a fight, playing football or diving you felt severe headaches, then it means that you belong to the type of people who should not engage in boxing, football, or diving. You should try another sport where the athlete's head is not under such heavy load. Be sure to choose a sport that suits your physical characteristics. When checking yourself, remember that some headaches after a fight or playing football are nothing to worry about. However, if headaches occur too often, stop playing this sport and try something else!

Finally, even if you find out that you are not the type of person who gets headaches from impacts, try to protect your head in every possible way by practicing defensive techniques, dodging, ducking, ducking, etc. and taking part in difficult matches no more often than recommended. Never forget - the better your technique, the less likely you are to get injured, no matter what sport you play. Publisher –

Otari KVANTRISHVILI,

President of the Social Security Fund

athletes named after L. I. Yashin. Translated from English

Georgy MOROZOV. Edited by

Zach. 557 Shooting Range 10,000

Printing house "InformDynamo"

Title: Buy the book "How to become a good boxer (ten elements of boxing technique)": feed_id: 5296 pattern_id: 2266 book_author: Percival Lloyd book_name: How to become a good boxer (ten elements of boxing technique)