July 2010
Andy and JamieAre you beach ready? In this issue we give you some solid abdominal workouts you can do right away to firm up that core- and look even better in your suit at the beach. Andy and Jamie are all about keeping us fit through boxing style workouts. These ab workouts are sure to toughen up anyone's fitness. The right tools make any job easier. Boxing gloves are the tools of the fitness boxer and in this issue we discuss points on choosing the best style to fit your needs.

"Knock Yourself Out!"® The Balazs Team


Knockout Fitness Tip #4: The Right Glove - Make sure it fits! 
There are many types of gloves that are used for boxing workouts. Choosing the right glove for the right workout makes all the difference and will keep you injury free!

Heavy Bag Gloves
Heavy bag gloves are worn during training sessions on the bags and on the target mitts. They give additional protection to the hands and wrists, especially when pounding the heavy bag and protect the knuckles with the extra padding in the gloves. The gloves require sufficient room inside to allow for circulation in the hand, but they should not be so roomy that the hand moves around. The palms of the some makes of gloves are slightly padded and molded to ensure secure fit around the hand. Heavy bag gloves have Velcro fasteners that give the wrist great support and make it easy to put on and off. The exterior of the gloves is made of leather and the interior of foam padding. Personal preference will dictate the weight of the glove you choose, anywhere from 10 ounces to 16 ounces. It is important the gloves feel comfortable and have adequate padding to absorb the shock of the impact on the heavy bag.

Sparring Gloves
Sparring gloves are designed differently than bag gloves since they are used to strike an opponent rather than a heavy bag. They have extra shock absorbing foam and should be at least 14 oz up to 20 oz. A thumb strap is found on sparring and boxing gloves today. This protects the thumb from being sprained or dislocated and protects the opponent from getting a thumb in the eye.

Boxing Gloves
Boxing gloves used in matches are generally 8 or 10-ounces. The gloves have laces to fasten them at the wrist area and then are taped around the wrist for additional wrist support and prevention of the glove becoming loose.

Gloves should be used specifically for what they are designed. Bag gloves should not be used for sparring and sparring gloves should not be used on the heavy bag.

Andy & Jamie's Fitness Tip: Achieving Killer Abdominals
Strong Core muscles are essential for successful execution of movement, in all sports.

When designing your abdominal workout the last few repetitions should be challenging or difficult to complete. If your abdominal exercises are performed correctly, 16 to 24 repetitions for one to three sets of each exercise should be sufficient.

If you can perform more than 24 repetitions of an abdominal exercise with ease, then you are either a) not providing enough resistance, b) performing the repetitions too quickly, or c) using improper form, which means you're not properly engaging your abdominals.

Here are 4 great abdominal exercises.

1. The Plank

The set up: 

  • Lie face down flat on a mat; place your hands underneath your shoulders. (similar to a push-up position) Hands supporting head and neck.

The move: 

  • Forward plank: lift your body off the ground with your knees or toes on the ground. Position your body with the weight on your elbows and toes. Hold for 30-60 seconds.

2. The Bicycle

The set up: 

  • Lie on your back, flat on a mat with your lower back pressed to the ground.
  • Hands supporting head and neck. 
  • Feet off the floor, knees above your hips.

The move:

  • Touch your left elbow to your right knee, then your right elbow to your left knee.
  • Work at a steady pace; inhale as your elbow touches the knee; exhale to extend.

3. The Captain's Chair

The captain's chair is a piece of equipment found in most gyms. It looks like a tall chair with arms but no seat.

The set up:

  • Stabilize your upper body by gripping the hand holds and pressing your lower back against the back pad. 
  • Your body is in an upright position with your legs hanging below your torso.

The move:

  • Lift your knees in toward your chest in a controlled manner.
  • Return your legs to the starting position.

4. Vertical Leg Crunch

The set up:

  • Lie face up, flat on a mat with your lower back pressed to the ground. Place your hands behind your ears, elbows out.
  • Extend your legs straight up over your hips with a slight bend in the knees, cross your ankles.

The move: 

  • Contract your abdominal muscles; lift your torso toward your knees.
  • Keep your eyes towards the ceiling, maintaining a small space between your throat and your chin.
  • Exhale as you lift, inhale as you return to the starting position.

Remember, when it comes to abdominal work…

Your muscles need some rest to repair and become stronger. After a hard workout rest of 24-48 hours is often recommended. Your 'six pack' (Rectus Abdominus) is only one of six abdominal muscle groups. Diet and lifestyle habits play a major roll when it comes to the appearance of your abdominal area; hard, regular abdominal workouts may not be enough to get that washboard look. But they are definitely the foundation. Have fun!

Always consult your physician before starting any physical exercise program. Balazs Inc, Andy Dumas and Jamie Dumas assume no responsibility for the improper use of information contained within.

Balazs Product Alert! Balazs Boxing Pull-Up Bars

Pull-Ups are one of the most efficient exercises for building upper body strength. These simple exercises increase muscle stamina, increase strength and help burn fat using nothing other than gravity and your own body weight. In addition, Pull-Up Bars are simple space saving and inexpensive.

Balazs Fitness hand builds the most durable and handsome pull up bars available. With large gauge steel pipe and plate construction, full welds, and finished with a gorgeous but durable powdercoat finish Balazs Fitness Pull bars will last a lifetime and look great no matter where you mount them. Balazs Pull Up bars can support weights over 500 lbs--just make sure your wall can handle it! The foam padded grip on the bar provides comfort and a solid grip during even your most intense workouts. The 1-1/4 inch bar diameter is comfortable for all size hands.

With three different models to choose from, Balazs has a Pull-Up Bar that can meet all your needs. The Adjustable Pull-Up Bar is perfect for the whole family or for your busy fitness facility. With a full 18" of vertical adjustment, it can accommodate people from smaller than 5' to as tall as 7'. The Non Adjustable Pull Up bar is inexpensive yet provides for complete range of motion, while the 18" Pull up Bar offers greater extension from the wall for the execution of more advanced exercises.

MO0338 12" Non Adjustable Pull Up Bar
MO0451 18" Non Adjustable Pull Up Bar
MO0210 18" Adjustable Pull Up Bar

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.
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Balazs fitness tips are endorsed by the World Boxing Council.
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