Boxing is a sport that requires physical strength. This sport combines strength and speed, combined with good overall condition. If you want to start boxing, you need to start developing a good training strategy to develop your strength and cardio system. You'll also need to learn the basics of boxing including learning standard footwork, plus attacking and defending moves. If you're a beginner, try joining a gym where you can train and fight with more skilled boxers under the guidance of experienced coaches.
Method 1 of 4: Learning the Basics of Boxing
Step 1. Train a stable stance for effective defense
Strong and comfortable stances make it easy for you to deliver powerful punches and evade your opponent's attacks with ease. Always keep your feet open as wide as new and your weight evenly distributed on both feet. Most of the weight should be on the back leg.
- Keep your elbows in and lift your hands up, with your left hand under your cheek and your right hand under your chin. Make sure you always keep your chin down.
- If you are right-handed (kinan), the correct stance is your left foot in front of you, at a 45 degree angle from your opponent. The left heel should be in line with the toes of the right. If you are left-handed (left-handed), reverse the position and move your right foot forward.
Step 2. Stand on your toes and keep moving to practice footwork
Good footwork in the ring will help you dodge attacks and be quick to attack. Focus on moving quickly in the ring, pivoting and shifting with the tips of your toes as needed. Try not to put your weight on your heels when moving in the ring so that your center of gravity doesn't move backwards, making it easier for your opponent to drop.
- Make sure you keep your back straight when moving in the ring. The upper body is kept relaxed so as not to interfere with leg movements.
- Also, never cross-step (put one foot in front of the other when stepping forward). Your position will be unbalanced and easy to attack.
Step 3. Wrap your hands every time you spar
Wrapping your hands will protect your hands so they don't get cut or seriously bruised while boxing. Bend the thumb, pull the tape, and wrap it around the wrist 3 times. Then, pull the tape up and wrap it around your hand 3 times.
- Bring the tape back down under the thumb and make an "X" shape in the gap between the fingers. Do it starting from the little finger and ring finger. Pull the tape through each gap, then twist it across the bottom of your hand along the pads of the top of your fingers.
- Cross the tape on the back of your hand from right to left, then slide it down. Repeat this process for the other gaps.
- When you're done, wrap your thumb once more and then around the back of your hand. Wrap the thumb back and pull the tape around the palm. From here, wrap the knuckles 3 times and finish by wrapping them around the wrist once.
Method 2 of 4: Practice Attacking Strikes
Step 1. Practice hitting the punching bag to form the right stance
Whether you're practicing shadow-boxing or wearing a speed bag or regular punching bag, the average boxer should concentrate on using the right stance when launching his punches. To get the right stance, you need to improve your balance so that it doesn't wobble when you hit. Also, practice keeping your hands in front of your face and returning to a defensive position after hitting.
- Before hitting, keep your hands close to your face and your elbows close to your body.
- Put weight into the punch you make, and follow through with each hit. This will help you land your punches effectively and accurately on your opponent's head or torso.
Step 2. Throw a jab to keep your distance from your opponent
The jab is a basic stroke usually done with the non-dominant front hand. Jab is a short stroke, which is done by launching the hand straight into the face or torso of the opponent.
To maximize the effectiveness of the jab, the boxer twists the arm and wrist just before touching the opponent
Step 3. Launch a cross punch to counter the jab
As opposed to a jab, which is thrown straight in front of the body, a cross is executed by performing a jab that will rise across the body. If your opponent jabs left, he will be vulnerable to right hooks. Keep your weight on the base of your toes, and aim your cross-body shot toward the right side of your opponent's torso or face.
- The cross itself is effective for countering a jab, or combine a jab and a cross to make a 1-2 combination.
- The shoulders help the strength of the cross stroke. Also pay attention to the feet when doing cross strokes. When hitting, transfer your weight from the back of the foot to the front of the foot.
Step 4. Throw a hook when you have time for a slower, stronger shot
Hook can be launched at the head or body of the opponent. Tilt your body to the side you want to start the attack on, and wrap your arms around to hit the unprotected side of your opponent's head or body. The hook shot is often used in combination with other strokes.
The hook's biggest drawback is its sweeping motion, as it leaves you vulnerable to counter strikes. So, if you and your opponent are jabbing at each other, don't hit the hook
Step 5. Use an uppercut to hit your opponent firmly
The uppercut is an upward hit that is very effective when fighting at close range. Perform an uppercut when close to the opponent's body. The uppercut is performed by lowering the arm to about hip level, then swinging it up explosively. Try to hit right on the opponent's chin.
Try not to make an uppercut if your opponent's distance exceeds 30 centimeters so as not to miss and make you vulnerable to counter attacks
Step 6. Combine punches to hit the opponent several times in a row
Once you become proficient enough to do a variety of blows, fighters usually begin to learn to combine several consecutive hits to deal massive damage to the opponent. The first combination stroke that most boxers learn is the 1-2 punch (jab followed by a cross). Try to make your own combination of strokes using strokes that are comfortable to do.
Another effective combination is to add a hook on 1-2 strokes. If you're right, start with a left jab followed by a right cross, then finish with a left hook
Method 3 of 4: Learning Defensive Moves
Step 1. Learn to take punches so you can last longer in the ring
Boxing is not just about hitting your opponent. Minimizing the opponent's blow is also an important part of the match. To take a hit, relax your body and maintain eye contact with your opponent. This step will help you find your opponent's next shooting point. If your opponent is aiming for your body, tighten your core muscles to absorb the blow.
Build an effective boxing defense by mixing different ways to ward off, hold, and dodge your opponent's punches
Step 2. Avoid your opponent's blows by parrying them
After keeping the gloves up and the chin down, parrying is probably the next most basic defensive technique in boxing. The trick is to hold both hands at face level, and when your opponent hits, move your hands to counter the opponent's fist and change the direction of the punch.
You'll need to move quickly to ward off fast punches like jabs and crosses
Step 3. Do a slip to avoid the hit
The slip is done by turning the hips and shoulders sharply to avoid the opponent's punches being launched towards your head. Also rotate your chin sharply in the direction of body rotation. Thus, the opponent's punch will miss its target (your head). Slips are harder to do on body-facing punches because the target is bigger. Usually, punches that are aimed at the body are better blocked/blocked.
The slip technique is best if the opponent launches a punch from a distance of at least 60 centimeters
Step 4. Resist (block) the punch launched by the opponent
When holding a punch, don't try to move your whole body to avoid the hit. Instead, absorb the blows with gloves. Start by holding both of your fists in front of your face, and move one or both fists to protect the area of your body that your opponent is trying to attack.
Be aware that holding back punches will eventually tire your hands, and reduce the effectiveness of your strokes
Step 5. Bob and weave to make it harder for your opponent to hit their target
The bob is done by bending the legs to avoid high strokes (eg hooks to the head). Bob looks almost like he's ducking, even if you keep your head up and your eyes not off your opponent. Follow up bob with weave. The trick is to bend your body just outside the range of your opponent's straight punch, and straighten your back.
- While the bob and weave are technically two separate defensive techniques, they are usually paired together.
- After weave, counter your opponent with a jab.
Step 6. Roll your body to ward off the opponent's blow
When dealing with your opponent's hit with a roll, you won't dodge them all at the same time. Instead, you move your body away from your opponent's fist to reduce the power of each blow. Press gloves against your forehead, bring your elbows together, and keep your chin close to your chest. While your opponent is throwing punches, roll your hips and torso to the right and left to counter them.
- So if your opponent is swinging a right jab towards you, swing your upper body to the left. Even though the jab will hit you, it's much less powerful than if you didn't scroll away from the punch.
- Rolling does little to protect the body from side blows, but is ideal for withstanding a barrage of blows as gloves and forearms absorb most of the impact.
Method 4 of 4: Undergoing a Comprehensive Exercise Program with Full Commitment
Step 1. Start training at least 3 months before starting boxing
Some boxing experts advise beginners to train 3-6 months before entering the ring. This allows the common fighter to reach his peak state and perfect basic techniques before facing his first fight. You can create your own training program, or join a gym that focuses on training boxers.
Most physical conditioning programs for boxers can be broken down into three categories: cardiovascular, core muscle training, and weight training
Step 2. Do cardiovascular exercise to increase endurance
Boxers must not only have high endurance, but also be able to release short bursts of power at key moments during a fight. To achieve this, boxers vary their cardio training program. Try to do at least 30 minutes of cardio every day. Cardio exercises include jumping rope, running (indoor and outdoor), and stair-lifting machines.
- For example, boxers commonly include short vigorous sprints to vary the pace in their resistance-building exercises. This mimics the physical conditions required during combat.
- A tired fighter tends to lower his hands so his head is wide open. He also couldn't deliver a punch strong enough to counter attacks in the final rounds of the fight.
Step 3. Perform core exercises to build overall body strength and agility
Boxers generate a lot of strength from the core muscles of his body. Some of the most effective exercises include chin-ups and pull-ups, crunches, squats, and thrusts. Do 3 sets each with a 1 minute break. Chin-ups and pull-ups should be done until it can no longer. Do another 20 repetitions of the exercise.
By doing exercises that involve a lot of core muscles, fighters can build strong core muscles that force all parts of the body to work cohesively
Step 4. Do weight training to build upper body muscles
Weight training helps new boxers build endurance and punch strength. The muscles of the chest, shoulders and arms are very important. The key to successful weight training is building the strength needed to throw explosive punches. Do 6-8 reps for each exercise with the heaviest weight you can handle. Do 3 sets of each and vary the exercises so that muscle development does not stagnate. Alternate days of core muscle training and weight training.
- Some upper chest exercises include the flat bench press and dumbbell fly.
- Target your shoulder muscles with the dumbbell military press and lateral raise.
- The biceps curl and triceps kickback help build the upper arm strength needed to increase hitting power.
- To get out of the corner, make sure you block. Then, bob and weave to return to the center of the ring.
- Rolling is a technique often used by former heavyweight champion Muhammad Ali.
- Learn how to dodge your opponent when sparring. For example, if you are facing a right opponent, move to the right. If you are facing a left-handed opponent, move to the left. This will keep the distance between you and your opponent's dominant hand.
- Practice sparring with experienced fighters to learn new tricks and improve skills. You'll get hit a lot, but you'll also learn more from stronger opponents.
- Stay in the center of the ring when sparring with a partner. Do not get caught in the rope or the corner of the hoop.