Home Boxing Training
Intense and strenuous, boxing training is one of the most effective methods of exercise. Though many aspects of the training are best done in a boxing gym, a home gym can be effective too.
Running
- Running is the most basic form of boxing training, and it can be done without a boxing gym. The base level of leg and cardiovascular conditioning produced by running is the layer upon which all other boxing fitness is built. Punching power starts with the legs, but as a fight wears on, a boxer's legs can tire and lose strength, lessening his punching effectiveness. Extensive running can build the legs and condition them to retain strength late into fights.
Jumping Rope
- You do not need a boxing gym to train by jumping rope. To jump rope, all you need is an area with a tall ceiling or no ceiling at all. To start, focus on the simple act of jumping over the rope as it reaches the ground. As your coordination and fitness improves, you can twist the rope and alter your cadence to work on your footwork. Jumping rope helps build on the conditioning gained through running and improves footwork and agility.
Heavy Bag
- One of the most utilized pieces equipment in a boxing gym, a heavy bag could be used in a home gym as well. To mount a heavy bag, you will need an exposed ceiling beam, so it is probably best mounted in a garage. When the bag is mounted, you can practice punching combinations and work on your conditioning just as you would in a boxing gym. Punches include the jab, uppercut, cross and hook. The jab is a straight punch thrown by the fist closest to the opponent. The uppercut is a vertical punch, usually thrown at the chin from below. The hook is a horizontal punch thrown from side to side and usually aimed at the chin. The cross is a straight punch like the jab but thrown across the body. Punching combinations can be any grouping of one or more punch types thrown in quick succession.
Speed Bag
- Like the heavy bag, a speed bag is heavily utilized in boxing gyms, but they also easy to set up for home workouts. A speed bag is probably best set up in a garage, requiring only that the bag apparatus is screwed to two wall studs. The speed bag can be tricky at first, so expect to practice for weeks before you can start doing full training. To start, hit the bag. The bag will hit the back of the apparatus and spring forward. When it swings forward and hits the front of the apparatus, strike the bag again. Continue this motion, alternating punching hands. When you have the rhythm down, start building up arm strength and hand speed by performing timed sessions mixed with other training.
Shadow Boxing
- A staple of the boxing gym, shadowboxing can be done anywhere a mirror is available. Shadowboxing is basically standing alone in front of a mirror, mixing footwork and punching combinations. Take the punching combinations you have learned on the heavy bag and practice them while bouncing around and pretending to dodge punches from an opponent. Using a mirror allows you to self-analyze your own form.
Sparring
- Sparring is the most effective method of boxing training but also the most difficult to incorporate in a home gym setting. Sparring is exhibition boxing, with the goal of practicing skills and developing fitness without determining a winner. A good choice would be to set up an area outside where you can spar on the grass or a mat. Because sparring can be so physical, and there is a danger of being knocked down or out, be very careful of the surface upon which you spar, as you could end up falling and hitting your head on it.
Read more: Home Boxing Training | eHow.com http://www.ehow.com/about_6676843_home-boxing-training.html#ixzz1KZ6BWtOs
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