WELCOME TO TRAINING
"Shadowboxing 1 punch practice"!
Warm-up
STEP 1
Do these simple exercises to prepare your body for work.
Ex. 1 Do 10 rotations in each direction.
Ex. 2 Pull the shoulders of the arms and triceps 10 times for each arm.
Ex. 3 Pull your arms up 10 times.
Ex. 4 Do 15 times.
Ex. 5 Do 15 times.
Ex. 6 Do 20 spins.
Ex. 7 15 times in each direction.
Ex. 8 15 each leg.
Ex. 9 Perform 15 tilts.
Warm-up at a pace that is comfortable for you, but not slowly. The warm-up is the beginning of the workout, and all movements should be active and energetic.
Exercises 1
Straight punches in the front stance
STEP 2
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Take two EVNIK simulators.
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Assume a front stance.
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Alternate delivering straight single strikes from both hands.
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Maintain a comfortable striking pace for 2 minutes.
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Shift your body weight from one foot to another while striking. For example, when striking with your right hand, transfer your body weight to your left leg, and vice versa when striking with your left hand.
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Rest for 1 minute after completing the exercise.
Fig. 1
EVNIK is designed for home training! Therefore, it's essential to observe how the simulator operates during your workout sessions. The simulator itself provides cues and feedback on your performance. Please take note of the following:
1. Evnik deflection: Observe if the EVNIK bends at the end of your strike. The machine's bend indicates the speed and emphasis of your strike. Without emphasis, the machine won't bend. Refer to Fig. 1 for the correct bend of the simulator.
2. Hand Slap: If EVNIK forcefully slaps your hand after a hit, it suggests that you might be lingering after the hit or returning your hand slowly to the stance. Failing to return your hand quickly to the stance might lead to missing your opponent's blow. Ensure a faster return of your hand.
There are more EVNIK signals, but we'll discuss them later. Let's focus on these two for now.
- TAKE ONE MINUTE REST -
Exercises 2
Straight punches in the front stance after a dodge
STEP 3
1 Assume a front stance.
2 Next, execute strikes using both hands after dodging to the side, following the demonstration in the video.
3 While leaning to the side, slightly bend your leg (avoid excessive knee bending). For instance, if you lean to the right, shift your body weight to your right leg and gently flex the knee, then execute a strike with your right hand.
4 Maintain a comfortable pace for 2 minutes.
Initially, take your time with this exercise. Avoid rushing into strikes right away. Perform several leans without striking to understand the correct posture. Focus on feeling the motion's ergonomics by shifting your weight from one leg to the other. Once you're comfortable with the movement, then proceed to execute strikes.
After gaining a sense of the movement's ergonomics and executing punches effectively following a dodge, you can advance by integrating a defensive aspect into your movement. Refer to the video demonstration; while leaning, the non-striking hand moves forward to guard the head.
This movement requires coordination, so take your time to comprehend it at a slow pace before increasing your speed and mastering it completely!
- TAKE ONE MINUTE REST -
Exercises 3
Jab, single punch
STEP 4
1. Assume a boxing stance.
2. Hold the Evnik in your lead hand (the one closest to your opponent).
3. Execute a single straight punch as demonstrated in the video.
4. Concentrate solely on refining this one punch. Devote all your attention to the jab and strive for efficiency in each strike.
5. Perform the punches at a fighting pace, aiming for increased frequency. Your round should span 1.5 minutes
Don't forget to follow the signals from the EVNIK simulator.
1 - Evnik deflection
2 - Clap the main part of the evnik on the hand:
3 - Evnik Effectiveness of a long punch:
By bending in the final phase of movement, the blade of the Evnik is overwhelmed, thereby creating a load on the muscles. Therefore, make sure that the evnik bends at the end of the movement. The more Evnik bends, the greater the load.
In addition, there is another effect built into this movement.
During bending, the main part of the Evnik pulls your arm along with it, thereby making your punch longer.
Therefore, try not to overstrain your muscles, especially in the shoulder girdle, let the Evnik pull your hand harder, do not artificially short blows, your task is to give long hard blows.
- TAKE ONE MINUTE REST -
Exercises 4
Jab, dodge and punch.
STEP 5
1. Maintain the same stance with the EVNIK still in your lead hand. Let's keep refining our jab.
2. Execute the jab after the slip as shown in the video.
3.While leaning to the left, shift your body weight onto your left leg, twist your body, then straighten up and deliver a straight punch with your lead hand.
4. Punch at a fighting pace, aiming for more strikes. Your round should last 1.5 minutes.
Before throwing punches, practice a few dodges without punching.
Feel the motion dynamics while shifting your body weight to one leg, twisting your body, and then straightening up.
Once you've grasped the movement, start striking, but not too quickly.
Execute a few smooth punches first, and only then gradually increase your speed.
- TAKE ONE MINUTE REST -
Exercises 5
Jab, punch with a step
STEP 6
1 Stay in the same stance, eunique still in your front hand.
2 Now throw the jab in steps as shown in the video.
2.1 Throw 2 jabs with a step to the front.
2.2 Then, immediately throw 2 jabs with a step to the right side.
2.3 Throw 2 jabs with a step back.
2.4 Throw 2 jabs with a step to the left side
3 Thus you took two steps in each direction. Continue in this manner for 1.5 minutes.
We recommend striking 2 to 3 times in one direction. For example, if you jab with a step in front, do it 2-3 times in a row. This way you better consolidate muscle memory, focus better on performing the movement, and with each subsequent blow you improve the quality! And this is very important.
- TAKE ONE MINUTE REST -
Exercises 6
Cross, single punch
STEP 7
"1. Switch the EVNIK to the opposite hand
(the one nearer to your body)
2. Execute a cross without foot movement, following the video demonstration.
3. Remember to maintain defense. Keep your non-striking hand in a defensive position.
4. Strike at a fighting pace, aiming to deliver punches more frequently. Aim for a round lasting 1.5 minutes.
The cross is more challenging as it heavily relies on key elements like the shoulders, pelvis, and legs. For instance, if you fail to rotate your shoulders or pelvis, your punch might lack power, emphasis, and end up shorter. It's crucial to focus on these pivotal areas and fully rotate YOUR SHOULDERS AND PELVIS. Similarly, your leg should pivot; raise the heel to the side when delivering the strike.
- TAKE ONE MINUTE REST -
Exercises 7
Cross, dodge and punch.
STEP 8
1 Keep the Evnik in your rear hand. Let's work on enhancing our cross.
2 Now, perform the cross after leaning to the side, just as demonstrated in the video.
3 While leaning to the right, shift your body weight onto your right leg, twist your body, then straighten up and deliver a straight strike .
4 Maintain a fighting pace and aim for more strikes. Your round should span 1.5 minutes.
Before throwing punches, practice a few dodges without striking. Get a sense of the movement's dynamics as you shift your body weight, twist your body, and then straighten up. Once you've grasped the motion, start throwing punches, but not at a rapid pace. Execute a few smooth strikes before gradually increasing your speed.
- TAKE ONE MINUTE REST -
Exercises 8
Cross, punch with a step
STEP 9
1 Keep the Evnik in the far hand.
2 Now, perform the cross with steps forward, following the demonstration in the video.
3 Maintain a fighting pace, aiming to strike more frequently. Your round should span 1.5 minutes.
Striking with the rear hand while stepping forward is more challenging in terms of coordination than previous movements. You need to execute everything simultaneously—throw the punch while taking the step. Slightly shift your head to the side to protect yourself from an incoming strike.
Start by taking a step forward a few times, then incorporate the head movement, and finally, introduce the punch. Begin with a smooth strike without applying force, then gradually increase both speed and strength. Remember the feedback from the simulator! The Evnik should bend at the end of the punch. The greater the bend in the Evnik, the stronger your emphasis, strength, and speed of impact.
- TAKE ONE MINUTE REST -
Exercises 9
Jab + Cross
STEP 10
1 Let's shift our focus to both hands simultaneously, executing the boxing combination known as the 'one-two,' one of the most popular combinations in boxing.
2 Perform two strikes consecutively, starting with the lead hand followed by the rear hand, as demonstrated in the video.
3 It's crucial that every punch maintains high quality! Don't prioritize one hand over the other. For instance, avoid throwing a jab lightly while exerting full force on the cross. Each strike should possess knockout potential—hard-hitting, swift, and emphasized.
4Maintain a fighting pace and aim for more strikes. Your round should last 1.5 minutes.
Before throwing the one-two combination, it's crucial to recall the quality of your earlier jabs and crosses when executed individually. Maintain the standard of each strike! Pay particular attention to the rear hand, ensuring the proper engagement of your shoulders, pelvis, and heel! Don't overlook these aspects!
Once you've mastered the stationary one-two, consider incorporating a forward step with your lead foot, mimicking an approach toward your opponent. Apply previous principles. When introducing a new movement, avoid rushing into it at full speed and maximum force. Initially, focus on feeling the movement, allowing your body to comprehend the motion before increasing speed and power.
- TAKE ONE MINUTE REST -
Exercises 10
Jab, cross, jab
STEP 11
1. Let's elevate the training and move on to practicing Jab, cross, jab, our final exercise.
2. Throw three consecutive punches, initiating with the lead hand, followed by the rear hand, and again with the lead hand, as demonstrated in the video.
3. Similar to the double punch, it's crucial that every strike maintains high quality! Avoid favoring one hand. Each punch needs to be forceful, rapid, and assertive.
4. Maintain a fighting pace, aiming for more strikes. Your round should go on for 1.5 minutes.
Once you've mastered the standing Jab, cross, jab, you can add a step forward with your front foot, as if stepping up to your opponent. You can also alternate by applying the triple in place then in increments before