uppercut magazine

7/28/2019 Uppercut Magazine

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June 2013

A NEW

BEST

5Absorbin

IMPACT

SCIENCE

Supplements

AuthorJohn Romaniello

tells all

Forgrowth &recovery Preventinginjurytolast longer in the ring

MIND-CONNECTING

BODYBuilding astrongerconnection


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Combination

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ABSORBING IMPACTTraining to take a punch

YOUR BODYListening and respondin

FOOTWORKThe key to speed

WORKING THE PADTraining or any situat ion

SUPPLEMENTSFuel or regrowth

A NEW SCIENCEPushing past plateaus

STRENGTHResistance training

INSIDETHIS SERIES


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Absorbingimpact

Training to take

a hard punch

Boxing places rigorous demands on your muscles. Power-your

ability to develop maximal orce in minimal time-is important in

punching, whereas strength is necessary or manhandling your

opponent into the corner o the ring or against the ropes. Mus-

cular endurance enables you to punch and block or the entire

duration o the bout. Because o the variety o demands placed

on a boxers muscles, you are likely to use a variety o resistance

training approaches.

Boxing mainly uses your pushing muscles: your anterior

deltoids, or ront shoulder muscles; your pectoralis major, or

chest muscles; and your triceps brachii, located on the rear o

your upper arm. A strong core or midsection is also important inboxing because much o your punching power comes rom the

core. A strong core is also necessary to protect internal organs

internal organs rom your opponents punches. Boxers tend to

be quite anatical about developing their core muscles, and will

perorm core exercises on most days.

Because o the mixed demands placed on your muscles

during boxing, there are a wide variety o suitable resistance

training methods. You can use body weight exercises, such as

push-ups and pull-ups, to develop your muscular endurance;

barbells and dumbbells to improve your strength; and medicine


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Develop

MAXIMALCEFORA mouth guard is important to protectthe teeth and gums rom injury, and tocushion the jaw, resulting in a decreased

chance o knockout. usually stipulated beore a

bout. A mouth guard is important to protect the teeth

and gums rom injury, and to cushion the jaw, result-

ing in a decreased chance o knockout.

Boxers practice their skills on two basic types opunching bags. A small, tear-drop-shaped speed

bag is used to hone reexes and repetitive punch-

ing skills, while a large cylindrical heavy bag flled

with sand, a synthetic substitute, or water is used to

practice power punching and body blows. In addi-

tion to these distinctive pieces o equipment, boxers

also utilize sport-nonspecifc training equipment to

build strength, speed, agility, and stamina. Common

training equipment includes ree weights, rowing

machines, jump rope, and medicine balls.

ball exercises to develop your muscle power. Box-

ing workouts include a number o dierent resis-

tance training approaches to ensure all-around

muscular ftness and development.

Although resistance training is an important part

o a boxers preparation, avoid expending too much

energy on your strength training routine. In addition

to resistance training you will need to do bag work,sparring, roadwork, skill training, stretching and

core work. Resistance training is only one part o

what is needed or successul boxing. Focusing

on compound exercises, like those that use multi-

ple muscles and joints in the same movement, will

keep your resistance training volume to a minimum

and leave you with plenty o time and energy or the

other essential aspects o training.

Since boxing involves orceul, repetitive punch-

ing, precautions must be taken to prevent damage

to bones in the hand. Most trainers do not allow

boxers to train and spar without wrist wraps and

boxing gloves. Hand wraps are used to secure

the bones in the hand, and the gloves are used toprotect the hands rom blunt injury, allowing box-

ers to throw punches with more orce than i they

did not utilize them. Gloves have been required

in competition since the late nineteenth century,

though modern boxing gloves are much heavier

than those worn by early twentieth-cen-

tury fghters. Prior to a bout, both boxers

agree upon the weight o gloves to be

used in the bout, with the understand-

ing that lighter gloves allow heavy

punchers to inict more damage.

Boxing places rigorous demands onyour muscles


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WORKINGTHE

DSPATRAINING FOR ANYSITUATIONTraining with ocus mitts constitutes aundamental part in the developmento a technically skilled boxer.


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Boxing pads are really a genuinely amazing role

o punching training course and physical ftnesstraining due o an individuals mobility and useul-

ness and as such, are a necessary boxing equip-

ment piece. Not like heavier punching bags, boxing

pads are really light, small, and portable, which one

results in users can place them directly into your

activities bag and take them with you no mean

just where you go. Punching pads dont have to

be utilized or mounted, and so they are perect or

areas where room is low or where its not suitable

to install complicated ftness equipment.

Boxing pads and ocus pads (also known as

ocus mitts) are cheap, portable, and very easy

to fnd. They supply an excellent training course

business to enable users to make a comort-able vary o combative and preventive drills to

abricate longevity and sharpen agility and co-

ordination. You can also use punching mitts

when you want to make ftness drills involving

a partner or team. The pad holder builds up

their resistance training course while the box-

er simultaneously hones their longevity and

coordination skills, so all the team members bene-

ft during an work outs. Training course with ocus

and punching pads is a un and exciting way to in-

crease your heart rate and a antastic way to stay

ft and active. Training course with a partner allows

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EVERLAST PRO GLOVES

EVERLAST PRO HAND WRAPS

EVERLAST PUNCH MITTS

padding on ront and back o thewrist promotes proper technique.ThumbLok keeps thumb and fstpositioned to prevent injury

180 o machine washable cotton/spandex blend material providesbreathable comort and saety whiletraining

made o durable, premium syntheticpolycanvas or long lasting durability andunctionality

KIT


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users to perorm a vary o drills and because o the dier-

ent exercises you can do, well never get bored. Focus

pads are really very amazing when utilised in partner drills

because they can be run and moved into various

positions or optimum oensive exercises such as

uppercuts. These exercises are genuinely profcient in

building both oensive and protective techniques, in

sharpening reexes, and in conditioning the body.

Boxing pads are really at, arranged in the hand,

and are really most consistently used in punching,kickboxing, and various other martial arts to save

the protective users hands rom accidents. Focus

pads are commonly held by a owner or teacher

as the boxer purposes and punches at extraor-

dinary ranks, ranges and amount. The goal o

the exercise using pads is to beneft upon the

protective and reexive skills o the trainee.


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There are varieties o extraordinary ex-

ercises individuals can do with Boxing

pads and they are particular ormed and

made to make certain maximum skills is

and carried out with the lowest amount

o accidents possible - well-being is very

signifcant. Pads are really a tool that has

an excellent supply o perorm, a channel

or team ac-

tivity, and unor anybody

who wants to

sharpen their techniques and take on a

very intense and eective cardio-based

orm o exercise.

Throwing one punch at a time is not

a good strategy in a boxing match. Onepunch usually is not going to do that

much damage. I you throw a let jab and

then step back or a right cross and step

back, your opponent is going to know that

as soon as you throw the punch you will

be on the deensive. Throwing punches

in combinations not only makes you a

more dangerous oensive fghter, but also

makes you less predictable in your move-

ments. Your opponent will have a more

difcult time fguring out what you will do

next and that means you will be able to

dictate the pace o the fght.

The one-two combination is the mostbasic punch sequence in boxing. This

combination is the let jab ollowed by

the straight right cross. The let jab o-

ten is considered the most dangerous

punch in boxing because it keeps your

opponent o balance and sets up every

other punch in boxing. The let jab can

stun your opponent and knock him o

balance and the right cross will hurt your

opponent when it lands quickly. Land

enough one-two combinations and you

will seize control o the fght.

You should also integrate basic de-

ensive maneuvers when practicing your

combinations. For example, throw a 1-2-3

combination and weave under an imagi-

nary hook. Ater you weave, do your best

to counter with another combination; at

the very least throw a jab.

Advanced combos naturally devel-

op as you become comortable with the

combinations described above. You can

shadow box or hit the heavy bag while

practicing one combination at a time.

As you get started, ocus your eorts on

quality over quantity. I you make it your

goal to improve the quality o each individ-

ual punch within a combination, the com-

bination as a whole will be much better.

Work hard, but be patient as your skills

develop.

THE

HOOKThrowingPERFECT

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POWER FROM THE STANCE

EXPLODE WITH TORSO

BREATHE FOR POWER

DONT OVER ROTATE

frmly plant back oot. Twistront oot with toe planted onlyas i you were stepping out acigarette

move your arms less, andswing your body more. Windup the opposite direction andexplode through the punch.

exhale when you punch toaccumulate the most power.Forgetting to breathe canleave you winded and unableto recover.

stop your swing whencontact is made with targetto avoid getting countered byyour opponent

offensiveand

techniquesDEFENSIVE


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Dont quit.

nowan

SUFFElivethe rest o

yourlifeas

h d

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