BOXING FITNESS NEWSLETTER
has sprung. Flowers are blooming and like nature's time of
rebirth, now is a great time to discover your own rebirth. The
fitness routines and tips featured in our newsletters are the
right "fertilizer" to get your fitness level and muscles
In this issue, we get back to boxing with
some tips on throwing powerful punches. Andy and Jamie take on
knee pain in the Fitness Tip and lastly, they clarify a reader's
question concerning pull up and proper technique.
This year Andy and Jamie will release their
new book "Knock Out Fitness", the first boxing training
book endorsed by the World Boxing Council (WBC). This book maps
out a 12-week program of strength training and cardio that
promises to build strength and stamina and get you into knockout
shape! Our future newsletters will feature tips directly from this
exciting new book. Come back for more exciting tips!
"Knock Yourself Out!"® The Balazs
#54: Reminders and Tips for Throwing More Effective Punches
|Proper technique is
required to perform a powerful, effective punch. It is repetition
and more repetition that is necessary to develop this crucial skill.
a primer on proper punches check out our Boxing Basics.
For beginners, throwing wild punches at the heavy
bag is a common occurrence. Not only does this haphazard style allow
the boxer to become exhausted very quickly, it can cause injury.
When working out with the heavy bag, you must always have a plan,
stay on balance and throw effective clean punches.
- When punching, always bring back the arm to the
starting position. Don't keep it extended, or drop your hands on
the way back.
- Visualize punching 'through' the target, not at
- Never hesitate. If you throw a bad punch,
get back on balance quickly with another punch.
- Finish most combinations with a jab, to get
back into correct, position.
- Don't 'push' your punches. Practice
throwing quick sharp punches.
- After landing a good combination, Step
back, and move around the bag, before throwing you next series of
Punching imagery assists in 'feeling' the punch,
producing a stronger, better-executed movement. Putting together
punch combinations requires quick thinking, explosive power, overall
elite physical conditioning and hours of training time.
Always consult your Physician before starting
an exercise program.
|Andy & Jamie's Health
& Fitness Tip: Maintaining Healthy Knees
During exercise, the knee joint is subjected to a lot
of stress. Here are some tips on how maintain the health and
durability of your knees.
Some reasons your knees may hurt:
- Worn out shoes: A compressed mid-sole is
not necessarily evident by just looking at the shoe. The outside
may still be clean and sturdy, but you will feel a lack of
springiness and therefore a lack of shock absorption. Also new
blisters, joint pain, and/ or a worn heel may indicate that you
need new shoes.
- Reduced flexibility: Such activities as
cycling, skiing, skating, (ice & in-line) rely heavily on
the quadriceps muscle. Tight quadriceps will lead to knee pain. Tip:
Stretch these muscles after each workout for about 8-10
minutes. Standing Quad Stretch: Stand with your feet together.
Bend one knee and hold at the ankle with the same side hand.
Pull your heel towards your glutes and hold for 10 to 30
seconds. Repeat with the other leg. (Remember to hold the knees
- Too much, too fast, too hard and too soon:
Such activities as downhill running and speed-work sprints can
lead to knee pain. Always include the addition of new activities
slowly into your training program, starting with once or twice
per week, for a shorter duration and then adding more as you
- Poor exercise execution of leg exercises:
Ensure that you are performing exercises such as step-ups,
squats and lunges correctly. Tip: Do not perform squats or
lunges that are too deep. Steps should not be higher than the
knee, step up keeping the knee in line with the foot. For
more information on proper lunging technique, checkout the May
2006 issue in the Newsletter archives.
It is important to build strength, flexibility,
speed and coordination around the knee joint. Include in your
overall weekly fitness regimen.
|Ask the Trainer:
|"I own a Balazs Pull Up
Bar. It is the Non-adjustable, 48" wide pull up bar. My
question is how wide should I be gripping the bar for a wide grip
pull up? I have researched this but have conflicting information,
can you please give me any sound advice. I can grip the bar to its
full width, but am unsure as to if this is producing the best
Pull-ups using the overhand grip, (palms facing away from your
body), emphasize development of your back muscles, especially the
latissimus dorsi and teres major. Chin-ups with palms facing towards
your body work and develop your biceps more and are considered
To perform the Basic Pull-Up grasp a sturdy bar with a
firm overhand grip, the hands roughly shoulder width apart, arms
straight and allow the body to hang from the bar. Next, pull upward
so the chest nearly touches the bar and the chin above the bar.
While pulling up, focus on keeping the body straight, no arching or
swinging. When your chin is above the bar, lower your body to the
Wide-Grip pull-ups emphasize the use of the upper and
middle lats, and do not place much demand on the biceps. To perform
wide-grip pull-ups grasp the bar with a firm overhand grip and the
hands approximately twice the width of your shoulders. Allow the
body to hang from the bar with the arms straight, and then pull
yourself upward so that your chest nearly touches the bar and the
chin is above the bar. Think about using your lats to pull your
elbows downward toward your ribcage.
Close-Grip pull-ups emphasize the lower lats. Grasp a
sturdy bar with an overhand grip with the hands about 6-8 inches
apart. The narrow separation between your hands ensures that you
emphasize your lower lats during the exercise.
* Note that while you perform pull-ups, you can either bend
your knees and cross your feet or keep your legs straight. Do not
let your feet touch the floor.
- Andy Dumas
Send your questions for Andy to info@BalazsBoxing.com
Balazs Fitness introduces the newest addition to
their commercial product line, the Balazs 362 Medicine Ball Rack and
Medicine Balls. The "bullet proof" 11 gauge steel
construction of this rack is perfect for any home gym or world-class
fitness facility. Designed to be free standing or mounted to any
wall, it can hold six medicine balls of any size. The rack can
handle an entire range of ball weights, allowing for an almost
infinite number of workouts using medicine balls. New Balazs Fitness
Medicine Balls are manufactured with top-grain leather, fully
stitched for superb balance, feel and durability. Available now in
weights from 2 lbs up to 16 lbs. Complete your home gym or workout
facility with the new Balazs Fitness 362 Medicine Ball Rack and
|Balazs Fitness publishes the "BALAZS
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Always consult your physician before starting any
physical exercise program. Balazs Fitness and Andy & Jamie Dumas
assume no responsibility for the improper use of information
contained within this e-newsletter.
Balazs fitness tips are endorsed by the World