Boxing is the sport for individuals who are sick and tired of ordinary everyday life. Speed aerobic power techniques well shape female body and harden the character. Be ready to deliver punches in full strength!
Boxing is a practical life philosophy and guidance - literally and figuratively. It determines the way how to defend yourself, how to attack and how to dodge a blow. Complex uninterrupted chain of combinations of hooks, jabs, uppercuts, feints, ruses, parries during minimum forty minutes intensively loads all muscles. As a result, after the first month of training endurance and muscle tone improve tremendously. Boxing sharpen a perfect female body!
Learn to control yourself!
Controlling your emotions, anger, fear and rationally judging a situation is the most valuable boxing feature. If you are annoyed by depression or problems, just imagine yourself in the boxing stand… The chin is down, make fists, bent knees and make them elastic – we will burst through!
- Stand with your feet shoulder width apart, with your left foot in front of your right foot. Your right heel should be slightly raised with your left foot flat on the floor and toes pointing ahead.
- Bend your knees a little and balance your weight comfortably and evenly.
- Place your elbows close to your body with your left fist held at head height and in a position that corresponds to your left foot.
- The right fist should be at head height also and guarding the chin, with both elbows protecting your body and both fists protecting your chin.
- This is your defensive and offensive position after throwing punches, so please practice this before going any further.
- When moving forward in this boxing stance the left foot moves forward first and then the right follows.
- When moving back, the right moves back and then the left follows.
- When moving sideward to the right, the right foot moves first followed by the left.
- When moving sideward to the left, the left foot moves first followed by the right.
- Practice this moving forward, back and sideward in the boxer’s stance until it is done smoothly and quickly.
- Remember to keep your guard up and elbows tucked in to your sides.
- Keep your head at eye level with your upper body leaning forward slightly.
In boxing it is important that punches are thrown quickly and then bought back quickly to assume a defensive posture.
A left jab has many uses, it can be used for both offensive and Defensive actions. From the set stance the left arm is pushed quickly and forcefully forward, the weight is shifted to the front foot. The fist moves in a straight line and straight back again for defense.
At the moment of impact the back of the hand and the lower arm are in a straight line. Keep the right fist in the defensive position and elbow tucked into the body during the movement.
The straight right is also known as the punching hand and can be thrown with considerable force. The arm moves straightforward from the chin, the body weight is shifted to the front foot with the ball of the foot of the back leg pushing into the floor for more power.
The back of the hand is straight and pointing up at the moment of impact. The arm is then immediately pulled back for protection after the hit.
The left hook to the head and body is an effective punch for closer range work. From the set stance turn your left shoulder quickly and move your elbow up to shoulder height. The fist moves in a circular motion to the target, with the elbow bent.
Rotate your hip and body whilst pressing your front left down keeping the back of your fist pointing up and in a straight line with the lower arm. The left hook to the body is similar to the above but increases the rotation of the body
The right uppercut is also carried out at close range. Drop the lower part of your punching arm until the lower and upper arm is at right angles to each other. The back of your hand should be pointing away from you, now thrust your arm forward and upward to your target.
Shift your body weight to your front leg and rotate your hip and shoulder on the same side. Remember to keep your left fist guarding your chin during the entire movement. Now practice all your punches until they are done quickly and smoothly.
To develop speed and endurance, try punching straight left and right combinations into the heavy bag.
The duration of the exercise period is the same as the rest period i.e. 10 seconds exercise, 10 seconds rest, 20 seconds exercise, 20 seconds rest, and so on. Move up higher as your condition improves.
The Balanced Boxing Stance
The balanced stance is the starting point for all boxing moves. If the stance is not executed correctly, it’s very difficult to perform the punches and footwork safely and effectively.
1 - Place feet comfortably apart. Put your weight on the balls of your feet. You should feel "on balance" and able to move easily. Put about the same amount of weight on each foot.
2 - Bend your knees slightly. Not too much or you’ll find yourself in a crouch, which can be awkward and tiring.
3 - Position yourself slightly sideways to your imaginary opponent. With front foot, hip, and shoulders in line ( This maximizes your reach and minimizes the target area.)
Left hand position: Top of fist in line with top of shoulders, elbow slightly extended but still in position to protect your body.
Right hand position: Fist close to your chin, elbow stays close to your ribs, perpendicular to the floor. Neck and shoulders should be relaxed not "tight".
The Classic Stance is also referred to as orthodox. Proper stance is the key to executing all boxing moves correctly!
After learning the basic punches and footwork, you can begin to practice one of the oldest training methods in boxing: Shadowboxing. Shadowboxing is a great way to study and improve your form and should never be underestimated. In your boxer’s stance, practice moving in all four directions: forward, back and side-to-side. Next, incorporate some jabs with your steps. Throw your left jab as you step in with your left leg. Remember: boxers never really stand completely still. Basically there are two styles. There’s the long rhythm, which is a kind of a back and forth bouncing, in between throwing punches. The short rhythm is more of a flat-footed, side-to-side movement that involves moving the head and shoulders.
Always have a mental picture or your opponent. Women are recommended to "box" with imaginary opponents of both sexes. See the punches coming at you, and yours landing. Slip and move. Shadowbox slowly when necessary. If a specific combination is giving you trouble, isolate and shadowbox through it in slow motion before resuming your more rigorous overall pace.
Use the mirror as a reference tool:
If your technique isn’t correct in front of the mirror – where you can see it – it won’t be right on the heavy bag or in the ring.
Source: The One-Two Punch
The woman lightweight world champion boxing Louise Adler training with the prize fighter Joe Rivers for the match in which she will defend her title, United States 1926
Photo from the site Flickr
Female boxer training, 1910s
Photo from the site Flickr