Boxing is a contact sport that consists of hitting an opponent of similar weight with gloved fists above his waist; all within a quadrilateral. Lateral movements of movement, movements in place to avoid hitting and being able to attack, strength in the arms to launch himself at the opponent, strength in the trunk and legs to be able to withstand the attacks of the rival without falling or defeating…, make the Boxing is a very complete sport.
Many people remember Mike Tyson, Mayweather, Muhammad Ali, or even the Oscar-winning movie Rocky , when they are told about boxing. Whatever the boxer chosen, the image that is not missing is that of a very violent sport that only very strong people can practice. However, nothing could be further from the truth because this modality has been evolving and now there are many techniques that are based on it, perfect for anyone to get in shape.
It is true that boxing requires hand-to-hand combat, but it is not necessary to go to this extreme to get in shape. For this reason, more and more women are also encouraged to practice it. Elsa Pataky, Pilar Rubio, or Adriana Lima, are some of the most frequent celebrities , and they have nothing to do with the classic image of a boxer with a broken nasal septum and a bloody face.
How to adapt boxing to your fitness training routines
All training, whether boxing or any other activity, requires perseverance and being clear that the objective cannot be short-term, and that to obtain results, regular work with determination is basic.
The ideal training would be three days a week for one hour each, although it must be adjusted to the physical capacity of the practitioner. High-level physical training can be harmful for a beginner and cause them to give up because they have strained their muscles, and even caused a small injury. This means that if you intend to train at home without the guidance of a professional, it is appropriate to start with 30-minute sessions, and gradually lengthen them as you check how the body reacts to them.
A boxing workout is divided into three parts: warm-up , activity and cool down . Below we explain what these phases should be like in more detail.
