The 5 best exercises to develop endurance in boxing

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Boxing is one of the oldest Olympic sports. Back in Ancient Greece at the ancient Olympic Games, it was part of the competition program. Over time it underwent many changes and became one of the most popular sports all over the world. Thanks to the work of coaches, methodologists and athletes, boxing has acquired a whole system of training. There are different schools, scientific methods that help to develop in a person such physical qualities as strength, endurance, speed, agility and flexibility. Today let’s see how to develop strength endurance with the help of boxing exercises.

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What are the benefits of boxing exercises?

Regular performance of today’s workout will burn fat, tone muscles, increase endurance and improve the cardiovascular system. The benefits are many, but the benefits can turn to harm. You need to adequately assess your physical fitness and do not overdo the duration of training and speed of exercise.

The exercise will be very intense, so watch your heart rate. Keep your HR at 60-70% of your maximum. Use a chest cardio sensor or a fitness bracelet to do this. This way you will control your workout and protect your heart muscle from overexertion.

If you have nothing to measure your heart rate with, you should be guided by your condition. You may experience slight shortness of breath during your workout, but still be able to speak in sentences without the urge to stop and catch your breath. If your shortness of breath is so severe that you cannot speak in sentences, reduce the intensity.

The formula for calculating yourmaximum 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 at that age, which they should not exceed in a workout.

In addition to increasing your strength endurance, positive changes will occur in your body:

aerobic energy sources are improved;
fatty acid mobilization is improved;
capillary density increases;
the number of mitochondria increases;
recovery processes are accelerated;
aerobic lipolysis occurs;
strength performance is improved;
muscle mass increases slightly.

In this way, you will improve physical and mental aspects of health and stimulate the immune system in a positive way.

Who are boxing exercises contraindicated for?

We recommend abstaining or doing this workout with caution if you are overweight, have knee, back, shoulder and elbow injuries.

Also be careful if you have had the above injuries within the past three months. Be sure to consult with a physical rehabilitation specialist or doctor before beginning any exercise program.

5 exercises to develop endurance in boxing

There are dozens of types of aerobic exercise. Many people are bored with the elliptical, running and biking, so we’ve prepared an interesting boxing workout for you to develop strength endurance.

Barbell disc throws in front of the chest

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With a firm grip, take the barbell disk with your hands. It should not be heavy: 5-10 kg is ideal.
Bend the arms at the elbows so that the projectile is in front of the chest, and the elbows are directed downward.
On the exhalation make a jump and at the same time straighten your arms with the projectile in front of you with a sharp movement.
On the inhale, land and pull the disk back to the starting position.
Slightly bend the lower back, the back is straight. Make sure that the projectile does not fall out of your hands.

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

Hammer blows on the tire

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Take a firm grip on the hammer or any iron stick. 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 the pelvis.
From the top point we throw the hammer with a blow to the tire.
Exhale at the moment of contact of the projectile with the tire.
Try to include the legs in the work and do not involve the lower back, keeping the back straight. Make sure that the hammer does not fly out of your hands.

Perform three approaches of two minutes each. Rest between approaches – two minutes.

Rolling a tire

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Starting position: on an inhalation go into a crouch and grab the tire with both hands.
The pelvis is pulled back, the back is straight, the shoulders are brought forward.
Lift the tire with both hands, starting with the feet.
When the tire is on the edge, push it away from you on exhalation.
Be sure to start the movement from the feet with a straight back and tense abs.

Perform three approaches of two minutes each. Rest between approaches – two minutes.

Circular rotations of the body with a disk

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Stand up straight so that your feet are shoulder-width apart and your toes are turned slightly to the side. Firmly grasp the disk with your hands and raise it above your head.
Lower your shoulders down and bring your shoulder blades together to stiffen your back. It is flat with a slight flexion.
As you inhale, begin to make a circular movement of the body. Half-bent arms hold the barbell disk above the head.
It is important to move at the expense of the body, not the arms, so the shoulders and arms fix the disk throughout the exercise.

Perform three approaches of two minutes each. Rest between approaches – two minutes.

Lunges with side twists with a disk

Tehnika

Take a firm grip on the disk.
On the inhalation with a straight back do a lunge forward with one leg and lower to an angle of 90 degrees in the knee.
Do a turn of the torso to the knee. We move at the expense of the body, not the arms: shoulders and arms fix the disk throughout the exercise.
On exhalation push yourself up with the front leg.
Repeat the movement on the other side.

Perform three approaches of two minutes each. Rest between approaches – two minutes.

If your task is to strengthen the body and increase endurance, it is recommended to work with light weight (50-60% of 1RM). Choose from 15 to 25 repetitions or time intervals from 60 seconds to three minutes. Do this set of exercises twice a week for 3 to 5 rounds and you will feel the amazing changes in two months.