You can also check your pulse

Remember to keep your left fist guarding your chin during the entire movement. 50% of 180 is 90 beats a minute, 60% of 180 is 108 beats a minute, 70% of 180 is 126 beats a minute and so on. When moving sideward to the right, the right foot moves first followed by the left. For the second part of the workout, you'll need to perform and practice 20 minutes of actual boxing techniques. Now practice all your punches until they are done quickly and smoothly. Use the treadmill, skipping, rower, climber, and bike and other equipment that might be available to you. Believe me after you start applying Cardio-Boxing to your regular fitness workouts your cardiovascular and endurance systems will thank you for it. The left hook to the head and body is an effective punch for closer range work.
Mix up your cardiovascular activities in the gym. . Suppose your age is 40, deduct this from 220 and you get 180. This is your defensive and offensive position after throwing punches, so please practice this before going any further. The fist moves in a straight line and straight back again for defence. Keep your head at eye level with your upper body leaning forward slightly. Punching A left jab has many uses, it can be used for both offensive and Defensive actions. Your right heel should be slightly raised with your left foot flat on the floor and toes pointing ahead. Practice this moving forward, back and sideward in the boxer's stance until it is done smoothly and quickly. Place PVC yoga mat your elbows close to your body with your left fist held at head height and in a position that corresponds to your left foot. Stand with your feet shoulder width apart, with your left foot in front of your right foot. The back of the hand is straight and pointing up at the moment of impact.
From the set stance the left arm is pushed quickly and forcefully forward, the weight is shifted to the front foot. Keep the right fist in the defensive position and elbow tucked into the body during the movement. Start with no more than 10 minutes, and work up to 20 minutes. The duration of the exercise period is the same as the rest period i. Move up higher as your condition improves. To figure this out, deduct your age from 220. Once you're comfortable with working out for 20 minutes at 70% then try to increase the heart rate up to 80%.e. Bend your knees a little and balance your weight comfortably and evenly. For left-handed people, just reverse the instructions. The fist moves in a circular motion to the target, with the elbow bent.Ever wondered why most sports scientists agree that cardio-boxing is one of the best forms of exercise, well it is because it conditions the total body and provides a complete workout for your cardiovascular and endurance systems.
Boxing The boxing stance is the posture a boxer takes before and after every action depending on whether you are left or right handed. From the set stance turn your left shoulder quickly and move your elbow up to shoulder height. The arm is then immediately pulled back for protection after the hit. We'll be dealing with the most common; right-handed. At the moment of impact the back of the hand and the lower arm are in a straight line. Don't jump into 70% work straight away. Rotate your hip and body whilst pressing your front left down keeping the back of your fist pointing up and in a straight line with the lower arm. To get a more precise reading of your pulse rate, purchase an electronic device from any sports store. The straight right is also known as the punching hand and can be thrown with considerable force. When moving forward in this boxing stance the left foot moves forward first and then the right follows. Cardio The best way to measure the effects of an exercise program on your body is to check your pulse. The back of your hand should be pointing away from you, now thrust your arm forward and upward to your target.
The easiest way to check the pulse is to place your index and middle fingers on your carotid artery or the wrist. Drop the lower part of your punching arm until the lower and upper arm is at right angles to each other. 10 seconds exercise, 10 seconds rest, 20 seconds exercise, 20 seconds rest, and so on. Lets have a look at the benefits: The major benefits of cardio-boxing include: * Increased Stamina * Increased Strength * Increased Speed * Increased Coordination Cardio-boxing also promotes a person's well being by strengthening their self-discipline and combined with strength training it's well and truly the total package for self-defence and fitness and usually consists of: * Adjusted heart rate work * Actual boxing techniques The usual workout consists of the age-adjusted heart rate work starting with 10 minutes for beginners and leading up to 20 minutes for the more advanced. Start with 50% and slowly work your way up to the 70% upper limit. Remember to keep your guard up and elbows tucked in to your sides. The left hook to the body is similar to the above but increases the rotation of the body The right uppercut is also carried out at close range. Immediately after the exercise, count your pulse for 15 seconds and multiply by 4.
You can also check your pulse during the exercise but with safety as a first priority. We'll be concentrating at the upper end of your pulse region: the 50% - 70% ranges. In boxing it is important that punches are thrown quickly and then bought back quickly to assume a defensive posture. The right fist should be at head height also and guarding the chin, with both elbows protecting your body and both fists protecting your chin. When moving back, the right moves back and then the left follows. To develop speed and endurance, try punching straight left and right combinations into the heavy bag. Now you have your exercising pulse rate or heartbeats per minute. When moving sideward to the left, the left foot moves first followed by the right. Shift your body weight to your front leg and rotate your hip and shoulder on the same side. The arm moves straightforward from the chin, the body weight is shifted to the front foot with the ball of the foot of the back leg pushing into the floor for more power.