Boxing / workout excersises for a newbeginner.

[AdamGB]

Keeping it short and sweet - if you're new to training then master your body weight first.

press ups, great try to get good at a variety of them to put the load on different areas of the anterior delts/pecs and triceps... try wide, normal and narrow (diamond)... oh and pike for the shoulders would start. Once you've got the endurance to do 20 of each then you can worry about more advanced forms of training... but with all resistance training - you first not to condition the muscles to cope with a good work load

If you can... find somewhere to do pull ups and bodyweight rows... you need to balance all of that pressing out with some pulling... other wise your shoulders and neck will end up in a horrible position.

Running is great for C.V. (more on that in a bit!) but it's not going to promote good mobility or muscle activation in the hips. Get good at lunging and squatting... again with your body weight... trying to build up some good endurance... 15 reps or more.

When you squat it is very important to keep your chest big, your head up right and to stick your arse out.

Too many people squat from the knees and not the hips... even worse is when people tilt forwards at teh waste... they think if their vision is going up and down then there body must be... not true... people do it with press ups too... they just nod their head up and down like a hungry bird!

To help you squat - remember you are trying to sit your hips down... not just bend at your knees... if you stand with your toes about an inch from a wall this will help... as it will prevent your knees from shooting passed your toes... aim to be able to squat like this, with your legs ending up roughly on a right angle... the stronger and more flexible you are in the hips, the deeper you will go... same with lunges... keep your trunk upright!

Outside of that, doing 'the plank' and back/glute bridges will help to activate your hips correctly.

In terms of C.V. road work is a great place to start for cardio fitness... once you are pretty comfortable with running 3-4 miles you may want to start adding some sprints in. Other than that nothing will beat bag work... just make sure you're not just aimlessly hitting the bag... I'd start off aiming for 6 1 minute rounds with a 30 second break... work on a different combo or drill every round and do it properly!

This should build up good foundation of cardio fitness and muscular conditioning and hopefull a better understanding of how your body works and responds to training... once you know where your strengths and weakness are you will be able to indentify and research where you want to go next.

Good luck

[evenmach1ne]

To AdamGB:
By press ups, you mean push ups? I can handle 25 of those consecutively and im doing this program called "100 pushups". im currently doing this 3 times pr week:
-10 push ups then a 60 sec break
-12 push ups then a 60 sec break
-7 push ups then a 60 sec break
-7 push ups then a 60 sec break
and then as many as i can do (I got to 14)! and i'm gonna continue to do this and im going to add more push ups as i go. Hopefully i can see some improvement along the way.
- Ill try to take your advice and use some variation to those push ups so that they arent all "normal".

Squatting: i think i see where i've gone wrong with this. ive always had my knees go much further then my toes (pointing my knees heavily outwards), but it seems my entire upperbody is.. ehm, supposed to be leaned back? sort of? with the help of my ass that is and somewhat the back of my thighs?

Roadwork doesnt really work that well here in norway cause of the snow, but ill try going to the gym so i can get some more endurance in my legs. god knows i could use it.
Thanks for the help keep it coming


All:
I guess what im most conserned about when it comes to boxing is that i've NO clue if im hitting it right or anything. ive been watching alot of youtube "tutorials" and trying to get clues and such from others, but to actually see it and get an instructor is what would really make a difference! (hard to get one here though)

Just for your information: I'm 1.70 cm tall and 63 kg. (in american that is 5.6 Feet and 139 pounds; This is more or less for those who care, im gonna try to update how my training goes for the next 6 weeks/ what sorts of programs/techniques and motivation that keeps me going!)