We’ve already discussed the benefits of boxing and what makes it such an intense workout. If you’re seriously looking to swap your regular workout with a boxing one, you need to start from scratch. Which means, before you get to the workout, it is important to understand the absolute basics of boxing in order to get the ball rolling. Like in life, the fundamentals are key, here are the fundamentals of the sweet science:
Simply place your feet at a shoulder-width distance from each other (or maybe a few inches wider) and stand sideways (with your left leg in front and right leg behind) and your feet neither too square nor too forward.
Keep your knees and hips bent slightly and heels slightly lifted off the ground. Keep your hands on your chin. Having the right stance is critical for having the right balance and movement.
Jab is your most important punch. It is your lead hand straight punch. After you stand in your stance, extend your lead hand (left hand for orthodox, right hand for southpaws) without any movement in any of the other limbs. Maintain your balance and don’t shift your weight to either of the legs. Rotate your arms from the shoulder so that your palms face downwards and make a fist when you throw your a punch. A relaxed jab is the best jab. Also, keeping your elbows in while throwing the jab will help keep it nice and sharp. Always bring your hand back to cover your chin.
Cross is our rear hand straight punch. Cross for most of us is our most powerful and the second most used punch in boxing. It is also known as the money punch because of the devastating impact it can have. After you stand in your stance with your guard up fully, extend your rear hand while transferring your weight from rear to front foot. Just like the jab, rotate your arm so that your palms face down. Make sure you turn your entire body by pivoting your rear foot, turning your hips and shoulders to generate more power and making it a full body workout. Make sure you bring your hand back on your chin.
We have two types of hooks: left hook and right hook. The left hook is the more used and more devastating of the two. When hitting the left hook shift your weight from left foot to the right foot, while turning your body (hips and shoulders) while you throw the punch from the side (keep your elbow 90 degrees and behind your punch, hands closed and palm facing down). Pivot your left foot when hitting the left hook.
For the right uppercut shift weight from right foot to left foot while turning your body (hips and shoulders) anti-clockwise and pivot your right foot. Make a fist with palms down and elbow behind your punch.
Similar to hook, we have left and right uppercut, but instead of the punch traveling sideways the uppercuts punches go up. All other points remain the same as hooks. For the left hook make sure to turn your body (hips and shoulders) clockwise (anti-clockwise for right uppercut) and shift your weight from left to right foot. Make a fist (with the palm facing you) while punching upwards as you turn your body and pivot your left foot (right foot for the right uppercut).
Stay tuned for a 20-minute boxing workout that’ll blast fat!