"Boxing seems more macho sport on earth boxing Exercises, but it is a great way to get in shape and transform your body," says Michael Laid, owner of the facility aerospace high performance, a new bathroom Boxing in New York City. "Because it includes periods of high energy reshapes boxing training exercises short and intense muscle activity, burns tons of boxing Exercises calories and increases metabolism in a way that no other workout possible. "
Laid designed a special boxing training for you that consists of five "towers", each focusing on a different aspect of fitness. Laid promises: "All it takes is 24 minutes three or four times a week to enter the fight against the form boxing Exercises ." Then put a short boxing training exercises, mount the Rocky theme and swaying.
Round 1: Warm-up (6 minutes)
Alternate one minute boxing Exercises of step keys with 30 seconds breaks for a total of four times each.
Procedures advice for boxing training exercises:
Step Touch: Touch the tip of the right slightly ahead of the left foot,Boxing Exercises then the left foot to the right foot. Swing your arms as you continue alternating shots left and right. Move at a comfortable pace boxing training exercises that elevates the heart rate and breathing quickens.
Puppets: Start with feet together, arms at your sides. Jump boxing Exercises with your slightly wider than hip width apart while lifting arms to shoulder height legs.
Round 2: Punch (6 minutes)
Raise the drill to drill boxing Exercises continuously without rest in between.
Exercise 1: Alternate right and left fist four times, then alternate left boxing Exercises and right as soon as possible 8 times. (2 minutes)
Exercise 2: Alternate right and left punches 4 times, then right boxing Exercises and left as quickly as possible alternatives 8 times. (2 minutes)
Drill 3: quartet left and right in groups of 8 with a boxing training exercises slight hesitation between sets. (2 minutes)
Procedures advice:
Start by making a fist semi tight palms bending the fingers boxing Exercises and the thumbs placed on top of the index '- no handcuffs. Be sure to keep aligned with your fists like a punch instead of just turned in or out wrists.
Boxing Exercises stand with your abdominal contracted and your feet shoulder width, left foot forward, right foot back. Keep your weight evenly distributed between your feet and lift your right heel up.
Raise your fists to her face, on her chin boxing Exercises and keep your elbows tight to his medium.
To throw a punch, push right hip forward and quickly turn on the left heel. Extend your boxing training exercises arm from the shoulder "- guess which is boxing Exercises an extension of the back" - and be careful not to block the elbow.
As you hit, keep the other hand in front of your face and chin tucked. Back at the beginning and success with the left boxing training exercises.
When your arm is affected, you must travel on the same path at the same speed boxing Exercises.
Fire hits hard and fast as it is able. Try to raise your heart rate and breathing and start to sweat. Exhale strongly through the mouth every time you start a punch, and do not forget to use your base boxing Exercises to help fuel their movement.
Round 3: Jump Rope (3 minutes)
Jumping boxing Exercises rope
Procedures advice:
Hold one end of boxing Exercises the rope in each hand and stand with your feet together in front of the rope line.
Bend your elbows and hold your arms out to the sides at hip height. Turn the rope quickly and at the toe approach, jump on boxing Exercises.
Stay calm "- just jump a few inches off the ground" - and when the soil allows knees to bend slightly to help boxing training exercises absorb impact.
The rope is driven by the rotation of the wrist boxing Exercises. . "- Is not all the dolls arms are the engine, so to speak Think of your legs as shock absorbers and springs push up and off the field.
When you get into a comfortable rhythm, moving in a "realignment boxer": Continue boxing Exercises turning the rope and as he approached the toes, shift your weight slightly to the left, move the left foot a short distance ahead and jump back remain low and slightly bending the knees touchdown.Boxing training exercises next turn, move the right weight.
Round 4: Pump (6 minutes)
Boxing Exercises doing these five movements force with 15 seconds rest between boxing training exercises.
Boxer Drawing: Place a broomstick on your shoulders. Standing with arms outstretched on the stick. Keeping your abs tight, make narrow, tight turns left and right boxing training exercises.
Exhale each time you turn on one side and inhale as you boxing Exercises move toward the center. Rotate for 30 seconds, then rest briefly and repeat.
Squats in the last round: Stand with boxing training exercises your slightly wider than hip-width apart, hands on hips, feet. Bend your knees until your thighs are parallel to the floor, then stepped back boxing Exercises, taking care not to lock your knees. Do 32 repetitions and hold the last rep of the squat for 20 seconds.
Championship Push-Ups: Get into boxing Exercises a push-up position: Kneel on the floor with your legs and hands slightly wider than shoulder width placed. Shift boxing training exercises your weight forward so you are balancing on your palms, your thighs just above the knees. Bend your elbows to lower your body. When your elbows are parallel to the floor, push to start without locking the elbows. Do 8 reps, and finally, lower slowly, taking 20 seconds boxing exercises to complete the repetition.
Heavy Dips: Sit on the floor with your legs straight, arms at your sides, palms pressing into the ground and pointing fingers either side or behind you, if this is more comfortable.Boxing Exercises get your ass and legs if you're balanced on your palms and heels and her weight is supported by the arms. Bend your elbows a few inches, then straighten again. Do 8 reps, and finally, lower slowly boxing training exercises, taking 20 seconds to complete the repetition.
Contender crunches: Lie on your back with your hands under your butt and your abs pulled in tight. Lift your legs 1-3 inches boxing Exercises off the ground without the lower back arch up. Hold this position, bend your head, neck and shoulders, hold for a moment and lower back down. Repeat 8 times.
Round 5: Cool Down (3 min)
You stretch and cool boxing Exercises down with these three enhancer flexibility.
Babies million: Stand up and stretch your right arm through the center of your body, placing his left hand behind your right to create a stretch through your right arm at the elbow and shoulder. Hold 30 seconds and repeat with boxing exercises the left arm.
Thigh Stretch Rocky: Boxing Exercises standing, standing in a chair with one hand for balance. Raise your right leg and bend the knee to move your heel toward your buttocks. Carefully grasp the tip of the right foot with his free hand to create a stretch in your right thigh.
Boxing training exercises hold for 30 seconds and repeat with the left leg.
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Laid back stretch: Lie face up with your elbows bent boxing Exercises and hands a few inches in front of the shoulders and shoulder width. Press gently through the palms to straighten your arms and make your back as far as you can. Hold for 60 seconds boxing training exercises for the section extends through the abdominal muscles and thighs boxing Exercises.
