For burning fat & developing stamina, cardio is one of the most effective workout approaches. Activities like running, cycling, swimming are the best example of cardio workouts. The cardio boxing exercise regimen is the most intense form of exercise. While doing this exercise you will get a burning sensation in your whole body. The sweat you shed lets you enjoy performing the exercise combinations. The key to weight loss is maintaining a healthy & nutritious diet while consistently engaging yourself in different cardiovascular workouts. People who seek a challenging workout can do boxing as a weight-loss activity. It’s not necessary that you jump in a ring with your opponent; a boxing workout itself is the effective way of shedding extra pounds.
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Why Boxing Workouts?
Boxing is a grueling & demanding sport that usually gets associated with brutality & violence. Despite the preconceived notions that are there for pugilism, boxing workouts quickly & dramatically help in burning off unwanted fat. While you box, you undergo the full-body workout which is a combination of cardio high-impact training activity. These activities can help you become leaner, toned & much stronger. After taking necessary precautions, shift the efforts on particular boxing workouts: hitting heavy bags, jumping rope & sparring.
What Do You Need?
Boxing can help you achieve a leaner body. Boxers develop stamina because of moving & punching for 8-12 rounds. This workout works well for your lower & upper body. It’s great for your shoulders & legs. Because the torso must rotate, it works on the core & helps you in getting rid of fat around the waist and at the hips. Boxing is itself a training & can help in reducing stress. As a beginner, shadowboxing exercise is good enough to get started with. There’s no need for buying a lot of equipment, just punching bags, boxing gloves. Jump roping is an amazing way for boosting the heart rate. This activity is effective for boosting your cardiovascular stamina. Heavy bag exercise routines are killer! They elevate the stamina & cardiovascular system. It is effective in burning fat & strengthening all of your body muscles. Also, this exercise approach isn’t so expensive and gives you efficient exercise energy.
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1. Heavy Bag
After doing a proper warm-up, wrapping the hands & putting on a pair of your thick boxing gloves, for getting ready to begin your heavy bag workout. Fitness experts suggest that a heavy bag is one of the best boxing exercises for weight loss and you should try to complete at least ten 3 minutes for hitting the punching bag with only 30 seconds of recovery interval between every round. You must utilize multiple punching techniques such as jabs, crosses, hooks & uppercuts in every round. Every punch is like honing the muscles and can promote weight loss. Moreover, every punch forces the heavy bag to sway in the opposite direction. Like the punching bag sways, you must react & dodge that bag while avoiding receiving the punch by your opponent. Like moves while enhancing stamina, balance, coordination & reaction time. This move will help you to lose weight in weeks.
2. Jump Rope
The exercise jumping rope works as a simple staple for boxing training. More than speed, strength & skill, cardiovascular conditioning plays a vital role in the success of your boxing career. Regardless of the fact how a boxer may be, if he is overly fatigued he would have a very little chance of emerging victorious. This exercise is a preeminent cardiovascular activity that will maximize the conditioning efforts. Additionally, jumping rope will help in defining the arms & legs. If you do the jumping rope workout consistently, you will start losing weight in just a few days.
3. Speed Bag
Punching the speed bag is an amazing boxing workout staple. The speed bag is like a ballooned ball that is suspended with the hook to the elevated rebound. Timing & hand-eye coordination are the important components for properly performing these exercises. Once you have successfully managed to gain the rhythm with the punches, you must begin with increasing your pace & alter the hardness of these combinations. This workout will boost the heart rate & promote weight loss by shedding burning. You must attempt the intense mins of hitting this speed bag up to three rounds. Try limiting the breaks in between exercise rounds up to 20-30 seconds for maintaining the elevated heart rate. This exercise will help to tone your arms & shoulders, & can help in losing weight in just two weeks.
4. Sparring
Sparring is significant for losing weight for a boxing workout. If you have developed the fundamentals in the course of months you will be ready for the fight. Instructors usually believe that you’re ready for light sparring, this activity helps in honing the skills. Make sure you wear the protective gear, which includes the mouth guard, hand wraps, headgear sparring gloves & and the foul protector. Work with the partner trusting & never spar without the supervision of the trainer. If you are nervous regarding sparring. Rest boxing exercises will be enough for helping in losing weight.
5. Weight Training
Developing stronger muscles in the upper body gives you the necessary strength for landing solid punches. Most of the punching power comes from the shoulders & back, so the pull-up, push-ups & shoulder presses can help for targeting the muscles. While strengthening the arms while doing bicep curls & targeting the chest by doing bench presses. Because the abs workout acts as the stabilizer, which focuses on the muscles while performing the sit-ups & crunches. Working for stabilizing the core, that plays the role for both punching & balancing. Gripping the handles by bending both of your elbows, Bending the knees & using the abs, then gradually raising the legs off the floor, while holding for 5 seconds & then lowering yourself at the back. Start gradually, aiming for 5 reps for every exercise & gradually build the reps.
6. Work on the Form
Exercise encourages form while boxing helps in improving the punches. First, you must determine the reach & ensure, never try land falling outside of the reach. More importantly, spend more and more of your time in the dynamic practice under the situation with the trainer who allows you to spar and move the punching bag. During the training session, keep your focus on your hands up & your back which should be straight as you move. By gaining proficiency and proper form, your coordination will gradually improve.
7. Shadow Boxing
Shadowboxing is great when it comes to narrowing to improve your strength & punching. You can also do shadow boxing as a post-workout activity. Keep your focus on maintaining the steady footwork & proper form & visualize the opponent. The real goal for shadow boxing is practicing ideal form & punching speed. For adding challenges you can add weight.
