3 intense boxer exercises that will replace your cardio

3 intense boxer exercises that will replace your cardio

An alternative for those who are bored with the treadmill and elliptical.

Jegors Hodirevs

fitnesa treneris

What boxing exercises can be replaced by cardio?

Cardio training is any type of physical activity that involves several muscle groups and consumes a large amount of oxygen. The peculiarity of aerobic exercise is considered a long duration of performance – from five minutes – with a high heart rate and rapid breathing.

Cardio workouts burn excess fat, help tone muscles, increase endurance and improve cardiovascular function. The pros are many, but there is a line where the benefits can turn to harm. You need to adequately assess your physical fitness and not overdo it with the duration of the workout and the speed of the exercises.

Cardio is considered intense, so it raises your heart rate significantly. Keep your HR at 60-70% of your maximum. Use a chest cardio sensor or fitness bracelet for this purpose. This way you will protect your heart muscle from excessive strain.

Formula for calculating your maximum heart rate:

220 – age = your maximum heart rate.

For example, 220 – 20 years old = 200 HR. This is the maximum heart rate for a person of that age and should not be exceeded in training.

When you work in the 60-70% of your maximum heart rate zone, you will improve physical and mental aspects of your health and stimulate your immune system in a positive way.

There are dozens of types of aerobic exercise. Many of us are bored with the elliptical, running and biking, so we have prepared an interesting boxing cardio workout. It is suitable for everyone.

Barbell disc throws in front of the chest

Tehnika

• With a firm grip, grasp the barbell disk with your hands. It should not be heavy: 5-10 kg is ideal.
• Bend your arms at the elbows so that the disk is in front of your chest, with your elbows pointing down.
• As you exhale, make a jump and at the same time straighten your arms with the disk in front of you in a sharp movement.
• As you inhale, land and pull the disk back to the starting position.
• Bend your lower back slightly and keep your back straight. Make sure that the disk does not fall out of your hands.

Perform three approaches for one to two minutes each. Rest between approaches – two minutes.

Hammer blows on the tire

Tehnika

• Hold a hammer or any iron stick with a firm grip. The device should not be heavy: 5-15 kg is ideal.
• On an inhalation make a swing, turning the body towards the hammer. Start the movement by turning your pelvis.
• From the top point, strike the tire with the hammer. Exhale is performed at the moment of contact of the projectiles.
• Try to include the legs in the work and do not engage the lower back, keeping the back straight. Make sure that the hammer does not fly out of your hands.

Perform three approaches for one to two minutes each. Rest between each approach for two to three minutes.

Tire rolling

Tehnika

• Starting position: on an inhalation, sit down and grab the tire with both hands.
• Keep your pelvis back, back straight, shoulders forward.
• Lift the tire with both hands, start the movement with your feet.
• When the tire is on the rib, exhale and push it away from you.
• Be sure to start the movement from your feet with a straight back and tense abs.

Perform three approaches for one to two minutes each. Rest between approaches – two to three minutes.

Do this set of exercises twice a week for five rounds, and you’ll notice results in two months.

Lifestyle now has a Telegram channel – follow the link and get the latest tips and tricks even faster!