Introduction
Boxing is a great workout for men and women of all levels. It can be done with a partner, or you can do it by yourself. Boxing is also very effective for building upper body strength and technique. The following are the top 10 best boxing workout you need to try out:
1. Dumbbell Deadlift
Double-overhand grip (palms facing each other) with a dumbbell in each hand. Lift the dumbbells off the ground together, keeping your arms straight. Keep your back straight throughout the movement, and bend at the hips as far as you can to lower the dumbbells back down to the starting position. Stop every two to three repetitions and perform a slow eccentric phase of 1 second on the way up, and 2 seconds on the way down.
2. Seated Row
The seated row is a great exercise for the upper back and the Latissimus Dorsi, which is the large muscle that covers most of the back. Use heavier weights (approximately 15lbs) to build strength in your upper back. Use a medium to wide grip (your hand is not parallel with your torso). Sit down on a regular bench with your feet flat against the floor. Draw your shoulder blades together, squeeze your shoulder blades and keep the elbow locked. Slowly pull the dumbbells up toward you in a row pattern until they are just outside of shoulder level. Pause at the top and then slowly return to the start.
3. Ladder Drill
The ladder drill is an easy way to build strength in your biceps. The ladder drill is a great exercise to build muscle endurance and strength. This particular ladder drill is done with one arm at a time. Stand with your feet shoulder-width apart and hold a dumbbell in one hand. Face forward and bend your arm to bring the weight from behind your head. With the other hand, draw an imaginary line from the wrist of the bent arm to your elbow. Do as many of these rows as you can in 20 seconds. Rest for 10 seconds and then repeat twice more.
4. Jump Rope
The jump rope is a great cardiovascular workout that helps improve your overall endurance as well. This is one of the best exercises to build lean muscle and lose fat. A jump rope will get your heart rate firing fast and to keep up with it, you need to be in shape. The jump rope requires balance and coordination which will also give you a good cardiovascular workout.
5. Kettlebell Snatch
The kettlebell snatch is an exercise that will build brute strength as well as power and speed. The kettlebell snatch is not a lot of fun to do, but it's a great muscle builder. A kettlebell can be used with either one or two hands. The two-hand snatch (also known as the swing) uses both arms; it is characterized by a quick descent and a pause at the bottom position to catch the weight before going up again. The one-hand snatch is much like the two-hand snatch, but the movement is reversed. The bell is brought up with one hand and caught on the opposite side of the body with one hand, before being brought back down.
6. Push-up
The push-up may very well be the most effective exercise for developing upper body strength. One of the key pointers to doing a push-up right is to keep your back flat and your body aligned. A push-up can be done on the ground or a bench. Keeping your elbows tucked in close to your body is another important factor. You should perform at least 3 sets of these exercises with 10 repetitions each set. Try resting for 2 seconds at the bottom of the exercise and lifting yourself back up as you inhale. Try holding it at the top for 1 second and then lowering yourself as you exhale.
7. Sit-ups
The sit-up is a great exercise for your lower back. For this exercise, get on all fours and put your hands on the ground with your fingers facing away from you. Your body should form an "L" shape, with hands and feet in line with each other. Slowly lower down to the ground while still keeping your body straight and level. Lower yourself until you can feel the stretch in your hips. Then push yourself back up until your arms are straight and your body is in a vertical position.
8. Barbell Squat
The barbell squat is a great exercise for building overall strength. Squats are a great exercise to build muscle and strength in your legs, as well as your core muscles. The good thing about doing the barbell squat is that it will help you improve your posture and lower back. The squat-type movements work the quads, hamstrings, glutes, and calves while also being a great way to build strength in your lower body.
9. Bodyweight Dip
The dip is one of the very effective exercises for working your triceps, chest, and shoulders. You need to be cautious when doing this exercise as you can tear your triceps very easily if you are not careful. This exercise is also known as the "behind-the-back dip". The dip targets the lower part of your chest as well as your shoulders. A lot of people believe that dips make the pectoral muscles smaller than a bench press, but this is not true. If you look at any professional bodybuilder's chest, you will find that he has well-developed pectoral muscles and the reason for that is because of the dips.
10. Hanging Leg Raise
The hanging leg raise targets the abs. This exercise is one of the very effective exercises for strengthening your abdominal muscles. The hanging leg raises apart from being one of the best exercises to build six-pack abs are also known as knee-ups. This exercise can be performed by hanging off any bar or stable object, such as a chin-up bar. You can even use the pull-up bar or a playground swing. For this exercise, hold on to the bar with your arms fully extended and lift your legs off the ground (with knees straight). You can also perform this exercise by hanging one leg at a time.
Conclusion
You will not notice immediate results with some of these exercises. You need to practice and analyze your progress regularly to determine whether you are making progress or not. Start slow and gradually build up your routine. It may take several weeks to see visible results but stick with it.
Written by: Alice_daisy