BOXING FITNESS NEWSLETTER
has the summer treating you? Are you getting fit? Or are you still
looking for something to get you into the shape of your life?
Whether you've got it going on, or still need to find it, let
Balazs Boxing and our friends Andy and Jamie Dumas be your
partners to reach ideal fitness. In this issue, we feature some
exclusive tips from Andy and Jamie's new book, Knockout
Fitness published by Skyhorse Publishing. This exciting
new book features dozens of tips and workouts that show readers
how to boost stamina, strength and agility using boxing skills.
"Knock Yourself Out!"® The Balazs
|Knockout Fitness Tip
#1: Jumping Rope for Fitness
|Jumping rope will help
you, in the eternal words of Muhammad Ali, "Float like a
butterfly; sting like a bee." It improves agility and fluidity,
lateral movement, explosiveness, hand and foot speed, and timing -
not to mention aerobic conditioning benefits.
Form and Technique: Revisiting the Basics
How to Jump
It is always a good idea for any workout to start
with proper form and good technique. Whether you are just beginning
to jump or you are performing an array of masterful foot and arm
movements, there are a few do's and don'ts.
- Jump only an inch or two off the ground.
- Keep your knees slightly bent.
- Land softly on the ground, rolling through the
balls of the feet in order for the legs to absorb the impact.
- Keep the jumps in control with the torso
upright. Do not allow the body to lean forward nor backward.
- Initiate the action of the turning of the rope
at the wrist, with little movement at the shoulders or arms. (A
proper weight of rope will assist in reduced shoulder and arm
- Keep the shoulders down and relaxed.
Common Mistakes and Training Tips:
||Your feet keep getting tangled in
||Your hands should be held low,
close by the side of your body with the elbows tucked in near
your waist. Use only your wrists and forearms to rotate the
rope, not your shoulders. Keep your eyes straight ahead.
Looking at your feet can stress your neck muscles and changes
the arc of the rope.
|| Staying in one place during the
|| Boxer's are always moving. Once you
have the basics down, move around, and mix up your footwork.
Always consult your Physician before starting
an exercise program.
|Andy & Jamie's Fitness Tip:
Balance Training for Overall Performance
Balance training improves overall performance for all
sports. Dynamic balance training combines the strength component of
training with the endurance component of training resulting in
No matter what age or fitness level, everyone can
benefit from developing or enhancing your balance.
Here are three basic balance drills:
- One leg stance while performing bicep curls.
This engages all core muscles, works upper
arms and forearms. While holding 5 - 12 pound dumbbells in both
hands, stand on one foot and perform one set of 10-12 bicep
curls. Change legs and repeat. To increase difficulty, perform
curls alternating one arm curl then the other arm. Keep your
body in control and foot off the floor. Repeat, standing on the
- Single Leg Squat with Stability Ball.
Place a stability ball between the wall and
your back, lift one knee to your chest and perform 10 to 15 one
leg squats. Repeat with the other leg.
- 1-Leg Hover Step-up.
To perform the Hover Step-up, stand sideways
on top of a sturdy aerobic step about 6-10 inches tall. (Make
sure you are facing the long dimension of the step.) Take one
led and dangle it off the side of the step. (You can lower the
step height to make the movement easier.)
end your knee and slowly lower your body until
the dangling foot is just above the floor. Pause for a second
before you press back up to a standing position. Keep your weight
over your heel. Press your hips back behind you so the knee does
not travel forward of the foot. If possible, perform the exercise
in front of a mirror to be sure the knee is not wobbling to either
side. To make this drill more challenging, hold a dumbbell in each
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 12 lbs. Complete your home gym or workout
facility with the new Balazs Fitness 362 Medicine Ball Rack and
|Balazs Fitness publishes the "BALAZS
BOXING E LETTER" monthly.
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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