Straight punch training for beginners
Hello, I'm Anzha.
Today I will be your personal trainer and virtual consultant.
Let's turn your efforts into results!
In this workout, you and I will work on 4 important components of quality straight punches!
We will start with the basics, having mastered which you will lay a solid foundation for further training and development of your punches.
Technics
We will work on the technique.
It is important from the very beginning to lay the correct technique in the movement of the punch. If at the very beginning the technique was not given enough time and attention, then in the future this will serve to slow down the results and slow down the training process.
Speed
It is extremely important to lay the speed potential in your movements, because the speed directly speaks of the disclosure of your sports talent. Many athletes have been working on increasing speed for years, but fail to achieve it because they use non-working approaches to speed training and do not have the right equipment. But you and I will act differently, laying the speed potential from the very beginning.
Accent
An accented punch, this is super important for both a beginner and a professional boxer!
Using EVNIK, you and I will learn how to deliver accented punches from the very beginning. Due to the accent, your punches will be hard and sharp
Difficult trainable elements
The correct position of the hand at the end of the punch:
Many coaches scold their students because they do not control the position of the fist during the punch (do not bend the fist) and lose strength.
Quick return of the hand after a punch: It is important to quickly return the hand after a punch, as the opponent can start counterattacking actions and there is a high risk of missing the punch in an unprotected area.
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.
Many do not like to warm-up, and often ignore the warm-up.
But our body will not work at 100% if we do not prepare it and wake-up all body systems
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.
Shadowboxing with EVNIK
2.1 - Jab 20 times
1 - Take EVNIK's hand in "Shield" position
STEP 2
2.2 - Without rest, transfer the machine to the other hand and hit the cross 20 times.
3 - After landing 20 jabs and 20 crosses rest 30 - 60 seconds.
And repeat 2 more times.
In total, you should get 60 hits with one hand.
EVNIK home trainer! Therefore, when you work with a shadow, it is important for you to pay attention to the work of the simulator!
The simulator itself will tell you how to work and let you know how well you punch.
1 - Evnik Bend: See that the EVNIK bends at the end. The bend of the simulator speaks of the speed of punching and of the accent. Without an accent, the simulator will not bend.
2 - Clap on the arm: If the EVNIK slaps the arm hard after the punch, then this indicates that you are staying after the punch or you are slowly returning the hand after the punch. In general, you run the risk of missing a punch from an opponent. You need to move your hand back faster.
There are some more EVNIK signals, but I'll talk about them later, focus on these two for now.
Shadowboxing
STEP 2
3 - Without rest, punch the usual boxing deuce
One approach looks like this:
1 Jab 20 times
2 Сrosses 20 times
3 Classic boxing deuce 20 times.
Total: we do 2 set.
When punching without an EVNIK, pay attention to the quality, speed and punch at the end.
Don't punch too short! Our task is to deliver long-range punches.
When hit, do not fill up the body, the body should not lean forward much.
1 - Jab 20 times
2 - Without rest punch the cross 20 times
Complex JAB
STEP 3
Watch this video! And make the complex proposed there for swing 6 and 12. First perform the complex in the Warm-up mode for 6 swings, and then perform in the speed mode for 12 swings
Perform the complex first on the right hand, then all the same on the left hand.
If you have questions about the technique or you doubt the correctness of the implementation of the complex, write to me on WhatsApp or by mail info@saadvakass.ru. Let's figure it out together.
Shadowboxing + Punches on sports equipment
You and I are moving on to a very important part, we will combine shadowboxing and punching the sports equipment.
Put on thin gloves so that you can take the EVNIK in them.
FIRST: Stand close to the sports equipment, and land 2 quality punches in the air. Make sure EVNIK bends at the end. Here your goal is to deliver fast, accentuated and long punches.
It is important to take long punches, not short ones.
STEP 4
SECOND: following the same principle, deliver 2 high-quality punches to the sports equipment. See what it should look like.
So do 2 sets of 32 punches (16 in the air and 16 in the equipment).
Then switch hands and punch with the other hand. Do 3 sets.
1 - An important moment when you have completed air punches and move on to punching the equipment. You have to keep your punching length, speed, relaxation and accent! The bottom line is to transfer the punching technique from shadow boxing to sports equipment.
2 - When you punch the sports equipment, listen to how loud the clap from the simulator turned out to be. Clap talks about the accent. The stronger the clap, the better the accent and the power of punch.
3 - First punch from the spot. (Don't step your feet.) Choose a comfortable position, a comfortable distance and focus only on punches. When you can control the technique and quality of the punch, you can add a step with your foot.
Punches on sports equipment
So, we have the last exercise left with you!
Perform punches on sports equipment.
You need to do 15 jabs in a row, then 15 crosses in a row, then rest for 30 seconds. And do 1 more set.
A total of 30 punches on one hand and 30 on the other hand.
STEP 5
1- Be sure to wear thin gloves.
2- Your fist should touch the bag, that is, you hit with your fist and the EVNIK at the same time.
3- Do not forget about the clap, the louder it is, the better the accent and the higher the force of the punch.