How to Learn Boxing? [Best Training Methods]

How to learn boxing

The Technical Characteristics and Types of Boxing

The boxing punching technique has a specific universal value and common aspects and has a very individual character because of the different characteristics of the athletes. It is always in a dynamic process of practice. But if you want to become a professional boxer, you must first know how to learn boxing techniques because boxing knowledge is more important than starting immature practicing.

Boxing technique is the sum of offensive and defensive moves. We perform technical actions at both ends of the offence and defense by giving full play to the body’s potential.

As far as punching technology is concerned, both restrictive technology and non-professional technology are included. The former is mainly counter-attack defense and offensive skills, and the latter covers boxers’ basic posture and movement techniques.

According to the line of punching action, there are three basic types: straight punch, swing punch and uppercut.

The Straight Punch

It is the primary type of boxing technique in boxing. The kind and trajectory of the straight fist are straight lines, and the main point of its action is reflected in the moment of force. The force originates from the rotation and pedaling of the foot, which transmits the power from bottom to top.

With the aid of the rotation axis of the center of gravity projection line and the rapid shoulder extension, it accelerates to the top of the fist. It hits the target, achieving effective and efficient results.

The Swing Punches

The swing movement uses the shoulders and elbows as support points to ensure that the center of gravity between the legs is maintained when punching, eliminating unnecessary actions, focusing the boxing strength on the absolute peak, and effectively hitting the opponent. To avoid technical fouls.


The uppercut is an essential method of close combat, and its circumference and shoulders are bent at right angles. When performing uppercut exercises and applications, it is necessary to use the overall rotation to drive the arm to accelerate and attack the opponent with penetrating solid ability. In the confrontation, use the body to get rid of and move to find the actual effective attack.

Core Strength Training – Importance and Significance in Boxing

With the changes in the competition rules, especially since 2008, the International Amateur Boxing Federation has made essential changes to the boxing rules. The development of the boxing event requires an increase in combined punches, times, and frequencies and clear and powerful requirements for the penalty score. Whether punching can be done reasonably and effectively is the key and core of breaking the enemy and winning.

On the one hand, the core area strength covers a series of indicators for punching technology, including boxing overall movement acceleration, deceleration, stability, and cohesion. It is the prevailing system of sports training from multiple dimensions, integrity and multiple joints.

As far as boxing is concerned, core strength training must ensure the standardized improvement of upper limb strength, lower limb strength, and trunk strength. Especially for the lumbar spine, hip joint, pelvis, and other integral links, the core area is the source of human power, and the central link is the key to the boxing chain.

Therefore, it is necessary to avoid single training or single link training leading to the breaking of the sports chain, strengthen the integrity of boxing punching technique training, and maximize the overall efficiency of joint muscles with the help of the sports chain of muscle dynamics and exercise physiology.

On the other hand, the core strength special training strengthens the strength of proximal muscle contraction, can timely transfer the maximum kinetic energy of strength training to the distal end of the limbs, and ensure the stability and accuracy of limb movements.

The core area strength training can effectively improve the body’s control, coordination, and strong ability and stimulate the muscle group to enhance motor skills in a broader range following the sequence and integrity.

At the same time, the core area strength also emphasizes the innervation and control of the nervous system when punching, which makes up for the inability to balance the relationship between strength coordination and sensitivity in traditional training, and effectively enhances the effectiveness of boxing games.

Boxing Core Strength Training Methods

There are two main methods of boxing core strength training. The simple repetition method is to repeat the strength training each time according to the same content. This training method is efficient and accurate, but multiple repetitions have higher requirements for recovery.

The second is the differentiation training method; the overall training is divided into several groups to ensure that the focus is highlighted and comprehensive improvement. Strength training arranges related training items each time, as the number of groups increases as the strength increases, the intensity of the overall strength training increases.

Before the training process, it is necessary to warm up and rest to ensure that the muscles can effectively adapt to the strength training. Due to the significant weight in the formal organization, it is most important to concentrate on arranging assistant protection.

During the hitting process, arrange a suitable rest time. The basic principle is not to fatigue and rest for 20 to 120 seconds each time.

The specific training methods are as follows: First, prone and stand up. Apt to stand up under weight-bearing on the back, the training can be divided into three groups, each group 20-30 times, the primary purpose is to improve the waist and abdomen strength.

Second, lift your legs on your stomach, underweight and without weight. This group of training is to improve leg strength. The direct push method can be used in action, 20-30 times per group in three groups each time.

Third, body loops on the side of the body under weight-bearing and non-weight-bearing situations are designed to increase the core strength of the waist and abdomen. Three groups each time, 20-30 times per group, can be arranged.

The fourth is the sit-ups under weight-bearing or non-weight-bearing, three groups each time, 30-50 times per group. The core requirement is to complete quickly and iterate quickly to avoid muscle soreness. Stand on your back with your legs fixed.

In the training process, you can divide each time into three groups of 30 reps. The legs must be padded, and the upper and lower legs should be effectively folded.


If you are a beginner in boxing, it is recommended that you first familiarize yourself with and train your boxing style. Learn each stamping technique step by step. Your continuous practice will make you a targeted boxer with endurance, after which you can further strength training.

Through practice, strength training in the core area can increase punching speed, enhance the energy of each link of punching, and deliver a positive impact on the quality of punches. A strong core muscle group can play an influential role in stabilizing and supporting the body’s posture center and particular sports.

So, this is a piece of information and experience on how to learn boxing. I hope you will find this article helpful. If you like it, please share it with your friends and tell me your opinion and knowledge in the comments on how to box.


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