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Boxing for beginners is one of the most effective martial arts, the techniques of which are entirely based on physical strength and speed of reaction and are aimed at a single goal: achieving victory. Boxing is also the most popular and spectacular sport.

What is boxing

The essence of a boxing match is simple: two athletes in the ring stand facing each other and, without taking off their gloves, punch the body and head of the opponent until one of them is knocked out or until the set time expires. The duration of the round is limited to 3 minutes. In total, there can be 3 such rounds in amateur boxing and from 4 to 12 in professional boxing.

Technique and strikes in boxing are not very diverse, therefore, as a rule, the winner is the one who hits faster, harder and more intensely. The basic rules are simple and easy to remember:

you can’t beat with anything but your fists;
you can not hit below the belt;
you can not hit on the back and the back of the opponent's head.

Boxing for beginners

All boxing exercises are aimed at increasing physical strength, improving reaction speed and punching technique, that is, everything that is needed in a real fight.

Therefore, all boxing lessons for beginners are not complete without physical preparation. And physical training begins with a warm-up.

A warm-up can be started with simple warm-up exercises of a general orientation, with exercises included in the complexes of morning physical exercises, and gymnastic exercises. Experienced boxers highly value jogging: they not only completely warm up the body, but also develop the athlete’s overall endurance.

Basic exercises for developing physical strength are easy to perform both at home and on the street.

The first exercise is push-ups. If the phalanges of the fingers are unaccustomed to the hard floor, at first you can do push-ups from the rug. The task for beginners is to learn how to do push-ups 20-30 times, doing 3-5 sets with breaks of 3-5 minutes.
The second is jumping rope. They need to spend at least 20 minutes in each workout. Moreover, you need to jump as intensely as possible, with a change of technique: with low and high bouncing; on one and two legs; with movements back, forward, sideways and in a circle.
The third is exercises for the press. Lying leg raises, body raises with and without turns, crease – there are many options. All these exercises are performed in 3-5 sets of 50-100 times each.

boxing technique

Unlike many oriental martial arts, strikes are practiced not in the air, but on heavy punching bags, and not slowly, but at full strength. There are also special pears for working out the speed of the reaction. Therefore, the question of where to start learning punches is simple: with the purchase of a pear.

Basic boxing techniques:

hook, or hook - a blow to the left or right;
uppercut - a blow from below, mainly to the jaw;
swing - a big hook or hook from afar, widely used by professionals;
jab - a short, reminiscent of a poke, a direct blow with the hand closest to the enemy;
cross - a direct blow with the hand farthest from the opponent over the opponent's gloves.

The study of basic strokes is the basis for more complex techniques and their combinations, so during training this should be given increased attention.

Training fights

Constant training fights in boxing is what makes the training of fighters extremely effective and allows you to hone the applied skills of an athlete as quickly as possible. Classes without such fights are a hallmark of those who try to train at home. The training and quality of training of the athlete will be low.

Therefore, it is highly recommended for beginners to attend boxing schools in order to be able to spar as often as possible. In Moscow and large cities of Russia, finding a boxing section is not a problem. In small towns, many sections have remained at schools and sports centers since the days of the Soviet Union. Recently, boxing classes have been actively cultivated in sports and recreation complexes (sports and recreation centers), which are being built everywhere in large and small cities of our country.

For those who like to practice at home, training with an imaginary opponent, the so-called shadow boxing, is available. But they are more necessary for the development of special endurance, so that the arms and legs do not get tired during a real fight, for practicing serial strikes and improvisations. That is, they are more of an auxiliary character than the main one.

Structure of training

A boxing training program should rationally take into account all aspects of a boxer's training. It should include exercises to improve physical fitness, endurance, speed and flexibility. It is important that the technique is worked out and sparring is carried out.

The regular boxing section for beginners uses simplified programs consisting of the following elements:

warm-ups (15-30 minutes);
physical exercises to develop strength and reaction (30-60 minutes);
practicing techniques on boxing bags (30-60 minutes);
final part (20-30 minutes).

At the beginning of boxing, training fights are either excluded or rarely held. For those who have studied the basics of boxing well, sparring with a partner is included in the training. Less attention is paid to physical training, since it is assumed that such a trained athlete should take care of his physical condition himself. Separate training sessions are arranged, devoted entirely to the individual development of techniques and the conduct of training fights. One training session may include several sparring sessions with opponents of different strength and preparedness.

Within the walls of the club "YourRevolution1905" we are ready to professionally help you learn how to box. Entire sets of exercises developed by certified specialists, nutrition recommendations, "smart" weighing, boxing classes conducted by the Master of Sports and much more, all this will help you achieve your goal as efficiently as possible. For the most effective and quick results, you can do it personally (one on one with a trainer) or in mini-groups of up to ten people. Come join us and we'll help you become the best version of yourself!

With different goals. Not everyone has a goal of becoming a master of sports or an Olympic champion. Everyone sets goals for themselves depending on their own physical capabilities and age.

Someone has a desire to achieve results in big sport. Most of these kids are under 20 years old. But you need to understand that most often, in order to achieve results in professional boxing, you need to start as early as possible. After 20, most people have other life values, and there is no opportunity to fully devote themselves to sports.

However, many have a desire to learn the basic skills of a boxer, to put the punch, and to get in good physical shape. They are not going to take part in competitions, but they want to become more self-confident, to be able to protect themselves and their loved ones.

We usually call these activities boxing for myself, however, “for yourself” you can do it in different ways! Many fitness centers offer group boxing training. Also, many people think that they can learn boxing at home from training videos and materials from the Internet. We can immediately say that at home it is unrealistic to learn anything. Without trainer all your efforts will come to naught, and you will not gain anything other than a good athletic shape.

Working in pairs to improve skills

You can also practice boxing in fitness centers, but training there, as a rule, is carried out at a very low pace. Fitness clients do not work in pairs, as the fitness management takes care of their clients, and bruises and abrasions can remain after sparring. Therefore, training in fitness centers rather gives a general idea of boxing, but they miss the fact that this is a contact sport, and pay less attention to the psychological preparation of the boxer, to the development of self-confidence and self-confidence.

However, in order to truly learn boxing, you need to work in pairs, as well as participate in sparring. It's not easy at all, but without going through it, you will not be able to feel the opponent and the dynamics of this sport, which in no way will give you anything but physical fitness.

In our boxing section, half of the training takes place in pair work. In training, the main combinations and methods of protection against these combinations are worked out. At the end of the training, experienced boxers and beginners (training experience of at least 3 months) are given 1-2 rounds of freestyle fighting. During a freestyle fight, boxers work almost at full strength. Sparring must take place in protective helmets and special training gloves to reduce the risk of injury.

Improvement in fitness

Among other things, boxing training is a great way to get in good shape and get rid of extra pounds. A very intense load and the alternation of aerobic (primarily running, jumping rope, working on shells) and anaerobic loads burn a maximum of calories. The duration of our trainings is 1.5 - 2 hours.

It does not matter if you do boxing for yourself and do not aspire to the sports Olympus, coming to boxing training, you will definitely become better, healthier, stronger and more self-confident!

Coaches are rarely interested in why a person decided to start attending a boxing section. In addition, most often beginners will not tell the truth. But there are several main motivations that encourage people to start attending a boxing gym:

The first of these is a tribute to fashion. This motivation is relevant for all types of martial arts, but no one is aware of it. The main problem here is that a person, having decided to start exercising, simply has no idea what he will face. Most often, such people have enough patience for a couple of weeks and no more. After the first couple of sparring sessions, they decide to stop boxing and, at best, go into fitness.
The second no less popular reason is the desire to learn how to fight. As a rule, such beginners are a pleasant discovery for coaches, as they diligently study and follow all instructions. But in most cases, they study for about six months, after which they decide that they are already ready for the practical application of the acquired skills. After that, two scenarios are possible. In the first case, the newcomer demands that they begin to involve him in tournaments, and experienced coaches, for obvious reasons, refuse to comply with this requirement. As a result, a person is offended and leaves the sport. But even if he is released into the ring, in almost one hundred percent of cases he loses his first fight and also leaves the hall. The second scenario is the worst for the sport, as the person goes to look for his skills on the street. Most often, he ends up in the hospital quickly enough, after which he simply will not be accepted back.
The third reason that encourages people to start boxing is the desire to improve their physical fitness. Of course, if you have never played sports before, then the level of physical training will increase. However, you must be aware of what awaits you in the future. Most people have no idea what kind of load falls on the lot of boxers.

Of course, beginners always train according to an individual program, but this is still a very serious load. You need to work in class to the limits of your body and rarely anyone is able to withstand it.

Neglect of their own health among beginners

Often a person is forced to stop boxing due to health problems. In this situation, two categories of athletes can be distinguished. The first should include those who do not think at all about the state of their health. They may continue to exercise with untreated injuries, fever, high blood pressure, etc.

Of course, if the coach notices this, he will immediately send the person home for treatment, but this cannot always be considered. In a favorable scenario, the athlete may lose consciousness or fall from severe pain. In severe cases, very serious consequences are possible, ranging from problems with the ligamentous-articular apparatus and ending with a heart attack.

The second group should include those who try to solve any problem with their health with the help of medications or increase sports performance through the use of sports pharmaceuticals. It's no secret that many amateurs use doping to break through even to participate in minor tournaments. There is probably no such professional boxer who would not use sports farm at least once. But now we are talking about amateurs who take steroids on their own and in doing so make serious mistakes.

Wrong choice of boxing coach or gym

It may sound funny to someone, but situations often arise when a person leaves boxing only because he could not find a common language with the coach or made a mistake when choosing a gym. In order for your sports to be successful, it is very important to take a responsible approach to choosing a coach and a gym. Whatever you think, but each room has its own atmosphere or aura if you like. It is impossible to change it, just like the coaching vision of the training process.

Most coaches do their best to adapt as much as possible to their wards and especially beginners. He can explain the same thing to you several dozen times in the hope that you will correct the mistakes, but if he is used to accompanying recommendations with obscenities or slaps, then you will not be able to avoid this. If during the first couple of sessions you don’t like the coach’s approach to training and you personally, then it’s better to start looking for a new mentor right away.

Lack of progress and results in boxing

This is also a very common cause that is common to all sports, not just boxing. There can be many reasons, but often a person wants to get everything at once and instantly. However, it should be understood that everyone is able to progress at a certain rate.

Someone in a couple of years will be able to become CCM, and the other in a similar period of time will not be able to win even at the championship of the microdistrict. The point here can be both in the physical indicators of the boxer, and in his attitude to the sport. There can be only one way out of this situation - a conversation with the coach.

In conclusion, I can give some advice to beginners. First of all, having decided to engage in martial arts, you must really want it yourself. It is very important to learn to listen to your body as soon as possible. It is often worth skipping a couple of classes so as not to have health problems in the future. In no case do not start using the sportpharma. This is the lot of professionals and you absolutely do not need it. You just have to love boxing or whatever sport you choose to play.

Watch a motivational video for beginner boxers: