is the key to success in the ring. Power also translates into
strength and toned muscles. If you want to be a hard as nails
boxer or just be in top condition, punching with power will help
you get there. In the Fitness Tip, we offer tips of how to get a
workout in while traveling. Lastly, in "Ask the
Trainer", Andy and Jamie suggest that changing up your
workout can help boost your fitness level by keeping your body
The Balazs Team - Knock Yourself Out!
#32: Power Punches
|To be successful in
boxing, both hands must be able to punch with force. Directing your
power in a controlled manner is a valuable offensive weapon. Being
able to punch with speed and power will keep your opponent at bay
and will allow you to change the tempo of combinations.
Here are some basic elements to throwing
punches with power.
- Aim one or two punches beyond your target.
- Throw straight punches; don't "loop"
- Put the target at the end of your punch.
- Get your hips and lower body into it, as you
rotate the shoulder to extend the punch.
- Shift your weight slightly to line up the body
behind the punch.
- Focus on punching with directed speed.
- Keep your muscles relaxed.
The best way to practice power punches is on the
heavy bag. Focus on proper techniques to avoid developing bad
habits. Don't over commit to the punch by expecting to make contact.
Sometimes you're going to miss; when you do you must recover
- Don't telegraph your punches.
- Keep your hands up, don't drop your fist before
Read over a few of the past articles on heavy bag
routines. The Heavy
Bag Sprints help with power when you are tired. Another option
is the Punch
Out Drills. Good Luck!
|Andy & Jamie's Health
& Fitness Tip: More Training While Traveling
|Working out can be a challenge when
you are on the road in an unfamiliar place. You don't have your
regular gym (and workout buddies) or your personal trainer is not
around. A 7-day vacation or 3-day business trip may be a convenient
excuse to put your workout program on hold, but why not take your
workout on the road. By staying focused and working out, you'll stay
on track with your fitness goals. Here are just a few great
traveling workout suggestions that almost any hotel will
accommodate- even if there is no fitness center.
- Crunches (3 sets of 25)
- Push-ups (3 sets of 12-15)
- Stair climbing (6-7 minutes) (What hotel doesn't have some set of stairs?)
- Walk the halls (10-12 minutes)
- Jump rope (6-8 minutes) or jumping jacks (3 sets of 30)
- Dips (using a chair)
- Squats (3 sets of 15)
You may want to consider purchasing elastic
fitness bands and or a jump rope for when you travel. The bands
offer added resistance to any exercise. They are a great way for you
to simulate the same exercises you do at home without carrying the
heavy dumbbells in your suitcase. A jump rope is also a fantastic
way to sneak in a workout.
|Ask the Trainer:
|"I'm 38 years old and I
have been going to the fitness club for 8 months now. I do three
aerobic classes per week, and run on the treadmill two days a week.
I have dropped 14 pounds and feel more energetic. Recently though, I
feel like I've 'peaked' and I'm not continuing to see the results
I'd hoped for. Any suggestions?"
Keep your body guessing! One of the biggest reasons people fail
in their fitness efforts is because their body gets used to a
specific diet and exercise program, and they stop seeing results.
To keep attaining those fitness goals, you have to constantly
change the way that your body perceives exercise. Change the type of
activities that you engage in, use different equipment, exercise at
different times of day, practice alternative methods of
fitness--perhaps you should add some resistance training to your
routine. Try a fitness boxing or aerobic boxing class. Don't get
stuck in a rut--change your routine!
- Andy Dumas
Send your questions for Andy to info@BalazsBoxing.com
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i-Box: Fitness Boxing Fundamentals DVD
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