BALAZS BOXING NEWSLETTER
January 2007
Welcome the first newsletter of 2007! This month we get back to basics of boxing. Andy and Jamie review how to perfect your stance and punching form with the help of a mirror. They offer some advice for keeping your rotator cuff- a very important joint for throwing punches- healthy. Lastly, in the “Ask the Trainer” section, Andy and Jamie console and explain things to a reader who experienced some unexpected results as she began a new fitness regimen. Good Luck and Happy New Year!
The Balazs Team – Knock Yourself Out!
IN THIS ISSUE
BOXING DRILL # 38: BACK TO BASICS – MIRROR TRAINING
FITNESS TIP: ROTATOR CUFF CARE
ASK THE TRAINER
Boxing Drill #38: Back to Basics – Mirror Training
When Sylvester Stallone announced he was climbing back in the ring as Rocky Balboa, at the not so young age of 60, the initial response was, to say the least, skeptical. The crowds voted and, well, the final installment has been a hit and the phenomenal shape of its star has to be seen as inspirational! Health and fitness should be a life long journey, but it’s never too late to make change or improvement. Like Rocky in the movie, we see boxing as a great way to stay in shape.
Fitness boxing is one of the best ways to get into great physical shape. For this first drill of 2007, we are going back to basics, with Mirror Training.
A great way to perfect the punches is to practice in front of a mirror. Start throwing punches slowly with the emphasis on proper execution and technique. Do not worry about speed or power; save that for the heavy bag, double end bag or speed bag.
Check Your Classic Boxing Stance:
• Body relaxed
• Feet in correct position, left foot slightly forward
• Body weight centered through balls of feet
• Knees slightly bent
• Torso held tight
• Front shoulder, hip, and foot aligned
• Arms held close to body
• Fists loose and near chin
Practice your punches, footwork, and slipping until each move flows smoothly. First master straight punches: <aJab and <aStraight Right, then move to <aLeft Hook and <aUppercut.
Mirror training helps correct form and serves as great warm-up. Try 1-2 rounds at start and end of workouts.
Andy & Jamie’s Health & Fitness Tip: Rotator Cuff Care
The force needed for powerful punches can strain rotator cuffs. These exercises help prevent injuries in boxing, tennis, and baseball:
External Rotation
Lie on side opposite working arm
Hold 2-5 lb weight, elbow bent 90° at side
Rotate arm outward
Return to start
Internal Rotation
Lie on same side as working arm
Start with forearm below parallel
Rotate arm upward
Return to start
Horizontal Rotation
Stand with elbows at shoulder level
Externally rotate hands upward
Return to start
Do 3 sets of 12-15 reps. Speed bag training also improves shoulder flexibility. Consult professional if experiencing pain.
Ask the Trainer
“I just started working out with weights and new cardio routine but gained 4 pounds. Am I doing something wrong?”
Initial weight gain is normal when starting strength training – you’re building muscle faster than losing fat. With proper high-intensity training and rest, you should see results in 2-8 weeks as metabolism increases. Stay consistent but avoid overtraining.
– Andy Dumas
Send questions to info
Product Recommendations:
DD0201 i-Box: Fitness Boxing Fundamentals DVD
GS0135 Balazs Combo Boxing Gloves
MS0433 i-Box Speed Bag Platform
Upcoming Events:
2007 The Arnold Sports Weekend – Columbus OH March 2-4
Featuring 17,000 athletes in 38 sports including: Martial Arts Festival and Boxing Championships. 650+ exhibitors, fitness competitions, and youth events.
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