[Music] boxing is without a doubt one of the best and most effective martial arts for self-defense there are a lot of fighting styles out there kickboxing Muay Thai and Brazilian jiu-jitsu all good and effective but if you're wearing jeans or shorts It's hard to throw a kick or knee strike you won't feel comfortable and obviously you can't just take off your jeans in the middle of a fight you never know when a street fight might happen and you won't always be dressed for it but if you're a boxer you can defend yourself no no matter
what you're wearing a jacket won't hold back the power or speed of your punches and if it does you can easily take it off if needed the best part you don't need to join a gym to learn boxing you can start right at home after mentioning in a previous video that I've been boxing for 4 years now a lot of you asked for a video on how to start boxing from home and today it's finally here before we dive into techniques let's first get your body in shape for boxing a boxer's physique is strong tough
and and take hits like they're nothing to build that kind of body you'll need to go through some intense training first up muscle strength strong muscles are essential for making your punches more powerful and impactful one of the key exercises to boost punch strength is explosive push-ups lower yourself down then push off the ground with all your strength to lift your body up this exercise will give you powerful straight punches as you're pushing 70 75% of your body weight if you get used to this this exercise your jab and cross will become much stronger aim
for 100 reps breaking them into 10 sets to make it easier or five sets if you're already strong do this exercise twice a week it's one of the best for strengthening straight punches explosive push-ups are part of plyometric exercises which I'll talk more about later Plyometrics involve quick explosive movements like jumps and Rapid lunges to build strong muscles and transform your body the second exercise that really helped me a lot is weighted pull-ups since my main sport is calisthenics I've been doing this exercise regularly and consistently the pulling strength I developed after a year allowed
me to pull weights that even bodybuilders struggle with for years the intensity and difficulty of the exercise are what make it different from the lat pull down machine you're literally pulling your entire body weight plus any extra weight you add over time my back started to widen and this really helped me in boxing a strong back is crucial for balance and stability when I threw powerful punches they were Rock Solid and I didn't have any trouble keeping my balance it also improved my hand speed when I threw a punch I could quickly pull my hand
back which made it easier to defend and keep my guard up a strong back means a stable fast and Powerful punch everyone knows that the power of a punch starts from the legs hips back and then the arms a strong back will enhance your your punch even more so don't neglect training your back the third exercise core training this is super important for boxing and it's something you really need to focus on my friend a strong core means better balance and more punching power thanks to Stronger rotational Force since the core is the link between
the lower and upper body it's the most crucial area a boxer needs to strengthen like I mentioned earlier with the back the core is another key area where punching power is enhanced through rotation plus strong core muscles help absorb impact and protect your internal organs from powerful punches the main core muscles are the abdominal muscles and the lower back muscles you can strengthen them with exercises like hanging leg raises and inclin sit-ups for the lower back back extensions are an excellent choice personally I focused on one exercise that targets both the ABS and lower back
the ab wheel I bought one for $8 and it was a great investment the ab wheel is the best exercise you can do to strengthen your core because it targets almost the entire core building a very strong midsection exercise four explosive squats explosive squats are a powerful exercise that strengthens your legs and falls under plyometric training performing repeated reps until failure will build strong legs which in turn will give you more power and stability in your punches it will also make it easier to move around during a fight and execute your boxing combinations effectively additionally
this exercise will help you rotate your hips to generate the maximum amount of power exercise five if you want to become a boxer it's crucial to start building strong calf muscles strong calves give you explosive power making your punches more impactful and allowing you to jump and change your position easily to execute combinations or Dodge punches and Counterattack my two favorite exercises for this are heel running and jump rope both exercises put excellent pressure on the calf muscles and over time they will grow stronger and bigger you can also try calf raises as an additional
exercise with this we've covered the strength part so now let's move on to [Music] endurance exercise one running the most obvious and effective benefit running provides Fighters is the ability to increase cardiovascular endurance boxing puts significant stress on your cardiovascular system so you need to be in top physical condition when you run your heart rate increases meaning your heart has to pump more blood to the working muscles to supply them with enough oxygen doing this regularly helps improve your heart's efficiency which positively impacts a Fighter's cardiovascular endurance the better a boxes endurance the easier it
is for them to execute their fight plan throw punches avoid punches es pressure their opponent stay elusive see incoming punches and do many other things the importance of good heart health and cardiovascular endurance for a boxer cannot be overstated aim to run at least 3 miles three times a week and try to increase the distance each time exercise two jump rope jump rope is one of the things that has helped me improve my endurance skill and footwork the most it's a very simple exercise but incredibly effective it improves your foot movement and strengthens your calve
muscles and arms start the exercise push yourself and see how far you can go set a goal and reach for failure and each time try to set a new personal best third exercise interval training interval training is a type of high-intensity workout that includes short rest periods I like to do this by throwing a four punch combination on the heavy bag and repeating it nonstop until failure then I take a 2 to 3 minute break and repeat the same thing I do five rounds but you can start with two rounds and gradually build up to
five this exercise has significantly improved my endurance in the ring and has helped me last until the end of matches these exercises I've mentioned will greatly enhance your endurance now let's move on to the technical side boxing stances there are two stances in boxing southp an orthodox if your right hand is stronger than your left the Orthodox stance is the right choice for you you in this stance the boxer places their left foot and left hand forward keeping their left side closer to the opponent while the right hand stays back this is the most common
stance and it's the one I use as well if you're left-handed the South paaw stance is more suitable for you in this stance the boxer positions their right foot and right hand forward keeping their right side closer to the opponent while the left hand stays back however you can train your weaker hand to become stronger allowing you to fight in both stances a great example of this is Terrence Crawford The Undefeated champion who originally favored his right hand but trained his left hand to develop knockout power punches jab the lead Punch or jab is thrown
with the lead hand left for right-handed boxers right for left-handed boxers this punch isn't meant to knock out your opponent but it's a setup punch for what's to come when you see a jab coming it's often setting up a more powerful punch keep your thumb outside of your fist to avoid injury extend your arm straight forward while keeping your chin tucked under your shoulder as mentioned earlier this punch is mainly for checking cross the cross is similar to the jab because both are thrown straight forward however the cross is delivered with the rear hand which
is stronger making it the most powerful punch in Your Arsenal the cross generates the most force due to the body's rotation including the shoulders and hips which allows you to transfer maximum power from your body to your fist there right it has broadly the same body mechanics as the straight right hand and the right hook hook the next punch is the hook which can be executed with either hand depending on your position and it's the second most powerful punch after the cross and it's the most common punch for causing Knockouts this is due to the
Punch's side angle when it connects with the Jaw from the side it causes the brain to move inside the skull which leads to a knockout to throw a lead hook rotate your hand around your opponent in a semicircular motion imagine your opponent has their hands up in front of them if you throw a straight punch it'll be blocked but if you throw a somewhat circular punch it'll go around their hands and connect your elbow should be about shoulder level or slightly lower almost as if you could balance a tray on your arm in this position
and the tray wouldn't fall next we have the uppercut which can be executed with either hand depending on your position from the guard position lower your hand slightly and pull it back a bit the concept is similar to The Hook but instead of coming from the side the punch comes from below many people lower their hands too much signaling their intent to punch which is a mistake lower your fist to about your abdomen and then drive it straight toward the uppercut increases when you lean to the right or left as seen in the peekaboo style
we also have the body shot which is simply a low hook there's another punch called the smash which is a mix between a hook and an uppercut you won't see it often but the best to execute it was razor rutic we've covered the punches now let's talk about defense let's start with the guard place your rear hand close to your rear cheek and position your lead hand about 4 to 6 in away from your lead cheek don't let your elbows flare out basic defenses from this guard include blocking deflecting slipping and footwork for example can
Alvarez one of the most strongest boxers today often uses this traditional guard this guard suits boxers who rely on longrange fighting strategies and those who focus on counterattacking there are other types of guards like the peekaboo guard and the Philly shell but they require a lot of experience to master often those who attempt to use these guards without sufficient practice struggle especially when facing a strong opponent so start by mastering the traditional God to block a jab use your rear hand to take the punch or your lead hand to deflect it push the punch slightly
to the side not too far just enough to make it Miss to block a hook raise your elbow and use your glove to protect the side of your face as if you're holding a phone during a call to block an uppercut keep your face protected with your gloves lower your forearms to absorb the force of the punch and you can counter afterward head movement to get your body used to slipping make a slip bag I remember making one with cheap materials when I started boxing it was Mike Tyson's favorite exercise for head movement all you
have to do is punch the bag and when it rebounds slip to the right or left using your feet to move around and execute a boxing combination imagine you're dodging your opponent's punch and countering Tyson moved his head continuously without stopping and watched the bag closely after slipping he would attack which helped him transition quickly from defense to attacking if you know someone interested in boxing try sparring with them focusing on improving your head movement great head movement and getting used to dodging punches comes with time to avoid a jab or across slip to the
right or left leaning forward then you can Counterattack to avoid a hook bend your knees slightly lower yourself a bit keep your head up and maintain a high guard for an uppercut just move backward quickly with your guard up another exercise is the slip line attach a rope or string at head height then move sideways under the Rope trying to avoid imaginary punches this exercise improves your reflexes evades opponent's punches and enhances footwork footwork you need to know when and where to move but also when to stay in place you'll get good at footwork when
you can move around while maintaining your form and balance if you have a boxing friend find an enclosed square space and each of you should try to close in on the other try to move right and left without getting trapped in the corner you might make mistakes like crossing your feet but with practice you'll improve Shadow Boxing the key to Shadow Boxing is focus the more focused you are the better your techniques and punches will become the problem with many boxers is that they never really get in the zone during training they're just too distracted
so the first point is to maintain mental focus throughout the rounds as a beginner use a mirror to observe your stance and punching form the mirror will help you correct mistakes and refine techniques the third point is visualization the higher your focus the more more you'll immerse yourself in the fight it's like a scene from baky where he's fighting Mike Tyson's Shadow my coach used to ask me to imagine a real opponent which required immense concentration initially I couldn't answer questions like the color of his shorts which showed how distracted I was but eventually I
got better lastly divide Your Shadow Boxing into three rounds of 2 to 3 minutes each Shadow Boxing is crucial so don't neglect it watching professional fights watching fights is very important if you learn quickly and have a sharp analytical eye you can pick up on techniques strategies defense movement and boxing styles and learn from the mistakes of other Fighters try watching matches in different weight classes and take notes from each boxer that brings us to the end of the video so I hope you found it helpful elas out
