Learning to box at home is possible - in order to master the basic boxing blows, you need to thoroughly learn their technique and train a lot on your own. Personal trainer and boxer Tomasz Piotrowski explains how to assume the correct position and perform blows: straight, hook and hook blows. It also advises how to warm up before boxing training.

Learning the basics of boxingwithout visiting the club is possible, although getting the correct technique yourself is not easy. However, incorporating boxing elements into your activity can be great fun, a breakthrough from everyday life and tedious strength sessions. It will also allow you to unload anger and burn fat.

This article introduces you to the basic boxing technique: correct positioning, walking and striking.

Contents:

  1. What do you need to train boxing at home?
  2. Boxing position
  3. Boxing walking
  4. Straight blows - technique
  5. Hook blows - technique
  6. Blows from below (hooks) - technique
  7. Boxing warm-up

What do you need to train boxing at home?

To practice boxing at home, you first need space. The space should be large enough to be able to move freely around it. The clothing recommended for boxing sessions should be loose-fitting and not restrict body movement. It's best to have shorts ending before the knee or long comfortable tracksuits. Shoes should be on a soft flat sole, even ordinary sneakers will work. The t-shirt is best with straps - it will not restrict the movements of the shoulder girdle, which will work hard.

To stiffen the wrists, buy boxing bandages, which we wrap our hands with. They are designed to protect the wrists and ankles. Gloves worth paying attention to are size 10 or 12 OZ.

The punching bag should weigh a minimum of 60-70 kilograms. Thanks to this, it will not swing after the hits. However, you should not overdo it with its hardness, as you can damage your hand when hitting it.

The obligatory equipment that must be purchased is a skipping rope. Thanks to it, you can train footwork, condition and coordination. The simplest tennis ball will also be great.

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Basic boxing technique

1. Boxing position

The boxing position is as follows:

  • Stand slightly wider than shoulder width apart.
  • Right-handed people move their right leg backwards in a line. We point the left foot slightly to the inside.
  • Turn hips slightly to the right, so as not to stand frontally.
  • The right shoulder is slightly lower than the left.
  • Raise your hands clenched into fists to the level of your chin.
  • The right fist should be adjacent to the cheek, the left fist may be further away from the head.
  • You should slouch slightly, pull your stomach in and round your back. This position allows you to safely dodge and deliver blows.

For left-handed people the position is the same, except that the retracted leg is the left one.

Trainer Tomasz Piotrowski shows how to adopt the correct boxing position

2. Boxing walking

There are a few simple rules to follow whenmovingin the boxing position.

  • The first is that we move forward from the front leg. Backward from the back, to the left from the left, and to the right from the right.
  • The second rule is that you should always keep the position, which forces us to move one leg by half a meter to the left, for example, to add the other one by half a meter. You can compare the boxing movement to a w altz.
  • Another important issue is how we put our feet. We walk standing on the midfoot, not on the entire foot.

3. Straight blows - technique

Straight punchesin boxing is the easiest way.Left hand punchis delivered along the shortest line. This means your arm should go straight ahead without bending your elbow to the side. The blow starts with a slight twist in the hip and ends with the extension of the arm.

The ending position during a straight blow looks like the fist is at the level of our nose. The shoulder of the straightened hand covers our jaw, protecting against impacts. The other hand is glued to the cheek. The weight of the body is always 60% on the more firmly standing hind leg.

A straight blow with the right handis performed analogously, with the difference, however, that it is definitely stronger. Because of this fact, one should stand firm when asking himon your feet and do not lean forward. The body weight is also 60% on the hind leg.

4. Sickle blows - technique

Sickle blows require strong twisting of the shoulders and hips. To dealleft hook , you need to pull your shoulder back strongly, then push your hip forward while delivering the blow. The position of the hand should be as follows: the right angle at the elbow and the wrist slightly pointing towards the center of the hand. This way, the strike will be harder and spread over the knuckles rather than the toes. It is extremely safe for the beater.

5. Blows from below (hooks) - technique

Blows from below , or so-called hooks, should be de alt narrowly. You shouldn't pull your hand away. We aim at the solar plexus, the liver or the ribs. In this case, the angle of the hand at the elbow should also be 90 degrees. An important element of the technique is to push the shoulder of the striking hand up and withdraw the shoulder of the opposite hand. In this way, we give even more power to the strike.

See how to perform basic boxing punches

This will be useful to you

Boxing warm-up

In any sport, warming up is an important element. In the boxing, it prepares the body for effort and allows you to avoid injuries caused by, for example, hitting a sack without prior preparation.

The warm-up exercises I recommend are:

  • boxing run : the exercise combines skip A, i.e. high lifting of the knees in place with straights;
  • laps with swinging hands : starting position for the exercise consists of standing with one leg in front, and lifting the opposite arm above the head. Then we jump, swapping legs and arms;
  • lunge with straight punches : an exercise similar to the previous one, except that instead of swinging the arm, a strike occurs;
  • jumping jacks : exercise well known to everyone from school days. We stand apart with our hands together above our head, then we jolt our feet together and our hands touch our thighs. Then jump back to the starting position.

Sample warm-up:

  • 1 minute boxing run,
  • 1 minute lunges with swing,
  • 1 minute puppet,
  • 1 minute lunges with straight punches.

Then stretch well and wrap your hands with boxing bandages. Now you can start the proper training.

See an example of a boxing warm-up

About the authorTomasz Piotrowski He is a certified personal trainer and nutrition specialist. He gained his knowledge from the best experts in the industryfitness in Poland. He has several years of experience working as a dietitian in a private facility in Krakow and experience in working as a personal trainer. He also writes expert articles on he alth, training and supplementation, and works in the supplement industry. He is passionate about fist fencing.

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