Punching boxing movements, or shadow boxing will provide you with both a great upper body workout and also help you train your heart and lungs, as it will only be a short amount of time before you find how hard it is to perform these boxing movements.
Punching exercise's are good for warming up prior to doing normal boxing, or to help work the muscles of the shoulder area, which are highly developed in conditioned boxers.
Simulate a number of different boxing moves, always at a reduce power rate, aim to work at speed for a shorter range of movement than normal to avoid pulling any muscles.
You may decide to work one arm at a time, alternate arms, or even work both arms together.
Try and combine movements, i.e. alternate jabs to the front, followed by right arm jab to the side, whilst the left hand acts as a face guard, finishing with double punching overhead.
Best performed in front of a mirror, and to loud music.
As you become fitter you may decide to look at performing either a number of different punches, i.e. 20 on each arm or 30 seconds total, with the aim to gradually increase each week either your time or number of different boxing punches you can perform.
Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.
Look in the Home Workout area for a great sample workout, if any of these exercises are too hard, then adjust them to your own needs.
Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet
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