Boxing Workout Best Workouts For Women
The various styles of boxing give the most intense all-over body training I have ever tried. Blending the two styles – boxing and kickboxing. It’s a great stress reliever, as well as a way of burning maximum calories during your 15 minutes.
Boxing and kickboxing are becoming increasingly popular, particularly with women. This type of exercise is fun but challenging. The aerobic element will help you to sculpt your body and burn calories, while the coordination, power, and balance that all types of boxing training offer are undeniably empowering and can be great for your self-confidence, too.
My workout includes kicking, punching, ducking, and skipping. It is not only one of the most effective for stripping off unwanted weight, but you’d be hard pushed to find a muscle group that this sequence doesn’t work.
Let’s start with your abs. Although my sequence doesn’t include any traditional sit-ups, it offers a great abdominal workout. As long as you maintain good form and posture, and really work on keeping your tummy pulled in (without holding your breath), you can achieve more than you think.
The various kicks are also great for working the abs. Once you have engaged the abs – isolated them and got them working – imagine your legs are being lifted by them as if on puppet strings. That makes you work from your center. It also helps relax the front of your thighs (the quads), which can take over and dominate if you’re not careful.
The biceps and chest muscles will also get a good workout. While performing jabs and punches, you need to pay attention to keeping your shoulders down and relaxed. You’re not trying to work your neck. Focus on the work of your biceps and chest muscles instead.
Tips for your boxing workout
• Maintain “mind to muscle” focus. When punching, focus on the biceps; when kicking, focus on your bottom and legs. Your abs should be “on” throughout.
• Mimic a proper skipping action, making small circular movements with your hands as if you were turning a skipping rope. You’ll know you’re doing it correctly when you feel it in your biceps.
• This is a demanding workout, but worth mastering. Practice makes perfect, so don’t be discouraged when you start.
Remember, too, that it’s a lot harder actually punching or kicking something than punching or kicking into space. So, you need to strike into the air as hard as you can to maintain an element of power in your arms and legs.
This workout is designed to burn calories and tone muscles, but you’ll also improve your coordination and focus, and it’s a fantastic way to let off steam!
Your boxing workout exercises many of your muscle groups and encourages coordination of the body while helping you to generate power and balance.
-deep breaths/half-toe pump
1- Stand tall with feet hip-width apart, knees soft, and arms by your sides. Relax your neck and shoulders, and make sure your tummy is pulled in. Take a deep breath in as you bend the knees and raise your arms above your head. Exhale as you lower them with a smooth circular movement. Make sure your back stays straight. Repeat for a total of 4 reps.
2-Alternate your weight from one foot to the other, rising up onto the ball of your foot. As you alternate feet, curl the opposite arm to your shoulder. Keep your hands in a loose fist and make sure you push your heel right down to the floor as you work your calf muscle. Repeat for a total of 16 reps (1 rep = both sides /directions).