Boxing

Exercise overview

Primary muscle group: Full Body

Exercise type: Bodyweight

Exercise goal: Cardio

Key metric: Duration

Average duration per set*: 0:05:41 (h:mm:ss)

Description: Set Up Stance: Stand with your feet shoulder-width apart. Position your dominant foot slightly forward. Hand Position: Raise your hands to the top of your chest. Initial Punch: Using your dominant arm, punch forward. Slightly rotate your shoulder and twist at the torso. Target Focus: Aim straight ahead at shoulder height. Arm Retraction: Pull your dominant elbow back to your side as you extend the other arm forward. Rotation: Rotate your shoulder and twist your torso with the punch. Core Engagement: Keep your abs flexed throughout the movement. Repeat: Continue alternating punches, maintaining form and core tension.

Exercise ID: 00516

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Stay Relaxed: Tension in your muscles can slow down the speed of your jab. Keep your shoulders and arms relaxed to throw faster, snappier jabs.
Proper Stance: Ensure your feet are positioned correctly. Your power generates from your legs, so a solid stance can significantly increase the effectiveness of your jab.
Snap It Back: After delivering your jab, quickly retract your arm to protect your face and prepare for the next punch. This improves your defense and keeps your opponent guessing.
Use Your Whole Body: Don't just rely on your arm. Rotate your hips and shoulders to generate more force and extend the reach of your jab.
Keep Your Opponent at Bay: The jab is an excellent tool for maintaining distance. Use it strategically to control the spacing between you and your opponent.
Mix Up Your Jabs: Vary the speed and rhythm of your jabs to make it harder for your opponent to anticipate your moves.
Focus on Accuracy: Aim for specific targets like the nose or chin. Accurate jabs can be more effective than powerful but poorly aimed punches.
Condition Your Hands: Regularly practice with hand wraps and gloves to protect your hands. Proper conditioning can prevent injuries and improve the endurance of your punches.
Breath Control: Exhale sharply with each jab to maintain stamina and deliver more powerful punches. This also helps to keep your core engaged.
Keep Your Guard Up: Always keep your non-jabbing hand close to your face to defend against counterattacks.

Exercise overview

Exercise tips and tricks

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