Boxing training for beginners, especially at home, can be fun by sticking to a few simple tips. By using some minimal or no equipment, you can improve your fitness like a professional boxer.
Simple boxing tips can boost your metabolism, muscle strength, and more. Boxing workouts at home can be equally beneficial for fitness enthusiasts or beginner boxers. But if you are a passionate person, no one can stop you from becoming a true boxing champion.
Boxing Tips for Beginners at Home
Here is a list of “Boxing Tips for Beginners at Home” that you may find useful:
- Hand Wrap: Before training, be sure to wrap your hands to protect your wrists and knuckles from injury.
- Warm up: Start with a dynamic warm-up to prepare your muscles for the workout and reduce the risk of strains.
- Master the Basics of Punching: Learn and practice the basic punches – jab, cross, hook and uppercut.
- Footwork Drills: Work on footwork to move efficiently and maintain balance during training.
- Shadow Boxing: Shadow boxing in front of a mirror will help you improve your technique and form.
- Heavy Bag Workouts: Invest in a heavy punching bag to practice punches and combos. A consistence exercise with a punch bag will enhance your stamina and punching power.
- Defense: A good boxing defense will make you more confident in the ring and daily life. Focus on defensive movements such as slips, dodges and blocks to avoid getting hit.
- Aerobic Exercise Training: Incorporate aerobic exercises in your workout routine. It will enhance your stamina and will prepare your body for the real game. Read my detail article about aerobic workouts.
- Core Strengthening: A strong core is essential to generating power in the punch. Add core exercises to your routine.
- Rest and Recovery: You should need enough rest and recovery time to prevent overtraining and boxing injuries. Give your body plenty of time to recover between workouts.
- Video Tutorials: Besides to reading and practicing, watch boxing tutorials online. Learn from the experts, avoid common boxing mistakes and improve your skills.
- Proper Breathing: Learn how to breathe during your workout to optimize your performance.
- Focus on Form: Quality Over Quantity – Focus on getting the right form instead of trying to hit the bag with greatest power.
- Consistency: Regular training is key to improving your boxing skills. Set a schedule and stick to it.
- Stay Hydrated: Water is a great source for avoiding dehydration. Drink plenty of water before, during and after your workout to stay hydrated.
- Combine Shadow Defense: Practice defensive movements while shadow boxing to enhance your skills.
- Use Hand Weights: Shadow boxing with hand weights develop muscle strength and stamina. Plus it can help increase your speed and punching power.
- Mix it up with high-intensity intervals: Add short bursts of short-intensity workouts to simulate the intensity of a real fight.
- Avoid Overtraining: Start with small steps and increase the intensity of your training. Boxing and fitness workouts are long-term but consistent approaches that can yield great results. So listen to your body and avoid pushing yourself too hard as this could lead to injury.
- Consult a Trainer: Boxing workouts are so easy these days with the help of a variety of boxing tools. As a fitness you can do home boxing workouts hassle free. But for professional boxing, if possible, consider seeking guidance from a qualified boxer for personalized advice and feedback.
Remember that while these boxing tips are generally safe and effective. If you have any pre-existing medical conditions or concerns before starting a new exercise routine, Exercise caution and consult a healthcare professional.
The techniques and theory behind boxing and boxing basics are easily accessible through videos or guides. Once you’re comfortable with it, you can combine them for a full-body workout that burns calories and builds muscle.
Most players prefer to use various types of punching bags for boxing training. Even beginner boxers or fitness enthusiasts have options, some like stand-up punching bags and some like sling bags with stand, but there are a number of ways you can workout with or without tools.
Basic Boxing Moves Without Equipment
Shadow Boxing
Boxing without teams or opponents is a training technique known as shadow boxing. However, you need to make sure you have enough room to move, and you may need to practice in front of a mirror to adjust your posture.
Through repetition, you will learn to correct mistakes and become a better fighter as you go along. The benefits of shadow boxing are numerous, whether you’re trying to improve your boxing skills or just to burn your calories for a healthy body. Try different punches, create a variety of moves and combine defensive boxing techniques.
However, one thing is worth remembering, the key element of shadow boxing is doing it the right way to get positive results. So, following are some key aspects which should be consider for your better workout.
Position
When you are doing shadow boxing training, posture is important. Your non-dominant foot should always be in front. This means that if you’re right-handed, your left foot should be leading and your right foot should be at the 3 o’clock position behind the left and slightly to the side, making sure your feet are shoulder-width apart.
Your front hand (if you’re right-handed, it should be on your left) should be about eye level and your back arm close to your body, almost touching your ribs. Put your arms behind you. (bend your elbows along your cheekbones to protect your face).
Always avoid standing with your feet too wide or too narrow, as this can affect your speed and balance. There should be enough room between your feet and your knees slightly bent so you are flat on the floor. If someone pushes you, he won’t knock you down.
Footwork
Correct footwork is the key to boxing. For beginners, your steps will be more random. The foot closest to the desired direction of motion is the first step. As you step, keep your feet shoulder-width apart at a 45-degree angle.
Avoid crossing your legs or feet as this can cause you to lose your balance and put you in danger in front of your opponent. Stay on top of the ball as practicing with a standing punching bag for flexibility and distribute your weight evenly between your legs. Footwork may seem challenging and contradictory at first, as the foot never leaves the boxing position.
Chasing
There are four basic types of shots: jab, cross, hook and upper cut. When placed strategically, these punches produce different combinations. When you start mixing, think logically about your weight and power distribution.
For example, if you throw a jab, a cross is usually the next logical bat. On the other hand, hitting a left uppercut with a cross can cause you to lose your balance because your weight is unevenly distributed.
When throwing punches, be careful with your free hand. Be vigilant throughout your training to build a habit. A boxer draws power from his entire body, not just his arms. It all comes from your core. Instead, you have to use your stomach and legs to rotate your hips
Jab
The basic fist starts with the jab. You push with your lead. The (non-dominant side) jab is a direct hit, which means you hit it straight out and back. Turn your body weight toward your front leg and rotate your hips slightly forward.
Cross
It is a direct blow with a strong hand and a backhand. As you turn your back foot and your torso forward, your body weight shifts to your front leg.
Hooks
Hooks are usually used for mid-range targets. As you swing the hook, your arms extend slightly to your side at a 90-degree angle. With the arm hook forward, your body moves to the side, placing the weight on your front leg. As the hook is thrown behind your back, your body moves back with the weight on the front leg.
Upper Cut
Uppercuts are used for short and medium-range targets. Bend your knees slightly as you swing your upper body forward with your arms, and lean your shoulders back to protect your face. Bend your elbows and push your arms forward toward your opponent’s chin. Your back arm is still stiff in the defender the entire time. Let your shoulders sink behind your ears, not as high as your ears.
Protect
From your boxing stance, use basic defensive moves so that when you are in the ring you can avoid hitting. While performing various defense moves, remember to keep an eye on your opponent at all times, even if some defenses cover your body and face.
- Bob: Bob is when you bend over and stand up. Imagine crouching down to avoid fists coming at you. Protect your body with your arms, keeping your chin and eyes up.
- Slip: When slipping, lean your upper body to the left or right. Bend your knees slightly to allow more range of motion in your body and hold your arms.
- Bob and Weave: Bob and Weave allow you to hit your opponent, including crouching down and stepping left or right before standing up straight again. Raise your arms to protect your face and ribs from impact.
Boxing Tips For Beginners At Home with Training Routine
3 Minutes Warm-Up with A Jump Rope
Warming up is very important before starting any type of exercise. You can warm up your body muscles with or without tools. Likewise, with boxing, there are various ways to activate and heat up your muscles.
For this exercise, you can use traditional boxing warm-up tools to get your blood circulating. Use a real jump rope, but if you don’t have one, imagine you’re holding one in your hand.
Following are some set of exercises comprising 04 rounds that can give you a boost in your daily workout routine.
Round 1: Jab, Cross, Bob and Weave
Repeat this round of exercises 10 times on each side. To do this, stand with your right foot forward and your arms in a “protected” position (elbows bent, hands clenched into double chin fists). Swing right jab. (Right arm fast forward, fist down, elbow not locked), left cross (left arm forward, left hip rotated on impact, left heel off floor), repeat right push.
Bring your arms back for protection, move and weave quickly from left to right, crouch as you circle your body from back (bottom left) to front (bottom right), as if you were drawing. letter “U” on the upper part of the body). To start over is to repeat.
Repeat the above process 10 times in a row at the fastest speed, then switch positions and repeat 10 times on the other side.
Round 2: Fist Curls
Similar to the first round, this exercise should be repeated 10 times. Start in a plank position with your hands under your shoulders and your core engaged. Lower your body until your chest is only inches from the floor. Press halfway down, then lower your back off the ground. Press all the way back to full plank.
Repeat 10 times in a row with proper form, taking care not to sag your hips or arch your back during the movement. Kneel down if it’s too challenging.
Round 3: Double jab, Cross, Jab, Coverage.
Stand with your right foot forward and ready. Start two jabs with your right arm, two jabs in quick succession. Then throw a left cross, then repeat the right punch once.
Quickly “cover up” by twisting your upper body (imagine you’re trying to protect your torso from an opponent). (hip still) and place your right elbow on your belly button. Immediately go back to the left and repeat to the right again. (This movement is very fast-paced, count “1, 2, 3” as you do it to keep up.) Come back and start over.
Repeat 10 times in a row as fast as you can, then change position and repeat 10 times on the other side.
Round 4: Jab, Cross, Hook, Bob, and Weave
This combo is very similar to the first round, except it adds a new knockout punch: the hook.
Start with the right foot forward, protecting the arm. Cross your right thruster to the left, hook your right foot with your elbow bent 90 degrees, then rotate your right heel up while rotating your right hip forward to strike. (Imagine your fist moving sideways on your opponent’s face).
Extend your arms back for protection, swing and interlock quickly from left to right, and squat as you rotate your torso from back to front. To start over is to repeat
Repeat 10 times in a row as fast as you can, then change position and repeat 10 times on the other side.
Round 5: Bike Abs
This exercise should be repeated 20 times as fast as possible. Lie on your back with your knees bent toward your chest and arms, being careful.
Lift your head, shoulders, and upper back off the floor, then rotate your left shoulder toward your right knee, keeping your left leg straight and parallel to (but not touching) the floor.
Repeat the same steps on the other side, keeping your navel close to your spine and your chin toward your chest to avoid neck strain. Always keep the arm intact.
Round 6: Jab, Cross, Upper, and Cover
This combination will introduce the fourth stroke of the uppercut.
Stand with your right foot forward and ready. Throw your right fist, cross your left fist and face right. (Bend the elbow to the right hip pivot and heel, imagining a punch under the opponent’s chin.)
Then quickly repeat the movement from the second round, rotating your upper body and elbows left and right (a quick count of “1, 2, 3”). Return to start. that’s repetition
Repeat 10 times in a row as fast as you can, then change position and repeat 10 times on the other side.
Round 7: Sit-ups On The Bike
Do another set of 20 repetitions of bike crunches, moving as fast as you can with perfect form.
Wind Up Your Workout
Complete the workout by warming up and relaxing your muscles. To complete your workout and burn off the remaining calories, grab a real or imaginary jump rope and do a 5-minute crossover. You can also relax your muscles with simple muscle movements during the time above.
This is the last but important part of the workout for a beginner as well as professional, and by doing this tip, all the muscles return to their original positions and extra energy is released in the form of sweat.
Even if you’re just starting out and need more guidance, you can check following YouTube video.
Have a happy boxing workout at home. Cheers!