Punching exercises play an important role in boxing punches. They enhance coordination of movements, make stabilizing muscles work, and simply calm the nervous system. Boxing a pear can also help you get in shape and shed those extra pounds.
It is necessary
- - pear;
- - gloves or boxing bandages.
Instructions
Step 1
Warm up to warm up your muscles and avoid sprains. To do this, run for 10 minutes, while performing the following exercises: raising the hips to the chest, swinging your arms in different directions, striking an imaginary opponent in front of you. Or jump rope. Then do side jumps, squats and body bends in different directions.
Step 2
Take a starting position. To do this, stand in front of the punching bag at arm's length, bend your legs slightly at the knees and place them shoulder-width apart. Then put your left foot forward, transferring 60% of your weight to it. Pull your stomach in, hunch your back a little, and lower your chin slightly to your chest. Bend your arms at the elbows, press them to the body in such a way that the fists cover the chin, and the shoulders cover the chest.
Step 3
Turn your body slightly to the left and hit the bag straight and hard with your left hand. Then quickly return it to its original position by closing the body. Try to turn your left shoulder when hitting so that the recoil force does not fall on the head, but goes over the shoulder and body into the right leg. The right hand should remain in place, covering the chin and liver. Perform several hits in a row, each time returning your left hand to its original position.
Step 4
Without changing position, perform straight punches with your right hand, each time returning it to its original position, so that the fist protects the chin and the elbow protects the liver. Turn the body slightly to the right on impact. The recoil should go to the right leg over the right shoulder. In this case, the left hand should cover the body and chin on the left side.
Step 5
Change the position of your left arm, bringing your shoulder to your chest and your forearm to your stomach. Her fist should fall on the area of the liver. Get close to the pear, taking it on the shoulder of your left hand. The legs should be in the position described above. Move sharply away from the punching bag, hit it with your bent right hand at chest level, then your left at chest level and again with your right, but straight and just above your head. This must be done very quickly, swinging like a pendulum. Repeat all exercises several times.
