The person who practices boxing helps me to answer, the basic training of boxers?

It seems that your footwork is not flexible, if you live, it is easy to avoid him, and correctly judge whether he hits or not, this is the experience gained from practice, you also practice more, in the process of confrontation, you have to learn to observe, if the opponent must have a small move of shaking the shoulder or shrinking before shooting, you observe, you will make a judgment in advance; Of course, except for the masters of the masters, ordinary people will have flaws; When it comes to boxing, maybe you still lack a little bit of basic movements, but if you add more strength, you will become harder and heavier.

If you can judge his motives, then his boxing will be in vain. The defense and dodge of boxing are to protect himself and prepare for the attack, but only he knows when to fight back. There is no pre-action for boxing (of course, in many competitions, you will also see players have pre-movements, that is because the skills of professional boxers have been formed and there is no need to stick to standards.)

But at the beginning, the training must be strictly according to the standard), unless you are naturally very fast, it is difficult to predict accurately without long-term training.

The best thing to do is for you to learn boxing as well, and according to your description, your classmate should not be a very competitive person, and if you practice well, you can hope to surpass him.

<>This is Bruce Lee's one-day training schedule, I hope it will help you, hopefully.

Consciousness exercises one's own consciousness.

For example, when washing your face in the morning, face the mirror and practice shelving a few times.

Upper limb strength! This is the most important thing!

Need. Six highly effective movements for boxing strength training.

Squat] Squat, known as the "king of strength training", is also the "** action" of boxing strength training. Squats provide the most comprehensive improvement in general strength and are second to none in terms of core strength. And the most important part of the heavy punch is the squat and leg push, and the most similar strength training action is the squat.

Therefore, squats are the most important movements for boxing strength training.

The purpose of squat exercises in boxing strength training is to improve absolute strength, not to increase thigh muscles. Therefore, you should stick to a large weight when squatting, which should generally be above 6RM.

In addition, it should not be because the squatting is shallow when the heavy punch is forced, but it should be squatted to the lowest, which is a requirement for the development of core strength.

Leg Lift] The leg press is actually a variation of the squat and one of the most effective movements for developing core strength. Leg presses are also the safest strength training move, so use as much weight as possible and hit the limit weight often.

According to Dr. Fred Hartslander's statistical study of strength training for famous fighters such as Tyson, Lewis, Riddick Cell, and David Tua, a fighter's punch strength is strictly proportional to the weight of the leg lift. The requirements for leg press training are similar to those of squats, and the range of motion should be as large as possible.

Before I studied boxing strength training, I only knew that martial arts athletes valued this movement because it was very similar to kicks. However, a survey of the strength training of some famous fighters found that these famous fighters also put a lot of emphasis on leg curls and extensions.

A comparison of the kinematics and exercise physiology of heavy punches and leg flexion and extension shows that the two are very similar, so leg flexion and extension are also highly valuable movements for boxers.

Due to the explosive nature of punch power, boxers should also practice leg flexion and extension with fast, explosive force, rather than slowly and evenly like bodybuilders.

The above three movements are very efficient, but they have one drawback in common: they are all parallel to each other when practicing. The feet are almost always one in front of the other when the heavy punches are exerted, so the lunge squat exercise shows special significance.

Although it is slightly inferior in improving core strength, the lunge squat can simulate the actual heavy punch force to the greatest extent.

Sit-ups] According to statistics, the abdomen is the most likely part of the body to cause knockdowns, except for the chin, so well-developed abdominal muscles are very important for boxers.

The goal of the ab exercise is to strengthen the muscles, and there are two ways to train it: no weights, high reps, and weights, low reps, the latter of which is more effective according to my time research. Therefore, it is recommended to do this exercise with a weight of 25-30RM.

There are two modes of ab presses, one is "curl", which is sit-ups, and the other is "pull", which is the leg press.

Boxing is a sport in which boxing gloves are worn for fighting. It has both amateur (also known as Olympic boxing) and professional commercial competitions.

A boxer's strength plays a crucial role in a match, and if you don't have enough power, you can't knock out your opponent or win enough points to win the match.

The purpose of boxing strength training is to improve the basic strength based on core strength and provide more room for growth in heavy punch strength. Therefore, there should be a clear goal of strength growth in the plan, and the squat weight is a recognized indicator of the level of basic strength development, so it is also used as a test mark of the level of strength training in boxing.

Strength training requires a gradual increase in intensity. In other words, the number of sets and weights of training should be constantly increased. At the beginning of strength training, the number of sets should not be too large to avoid excessive fatigue and interfere with other training.

Generally, two events are arranged for each training, and each project does 4 to 5 sets. As the strength grows, the number of sets should gradually increase.

Warm up with light weights after each strength training session to allow your muscles to get used to it. The warm-up set can take a small weight of 15 to 20RM. When doing a formal group, due to the large weight, it is necessary to concentrate and arrange for an assistant to protect it.

The rest time between each set is generally between 20 seconds and 120 seconds, based on the ability of the muscles to eliminate short-term fatigue. Arrange at least one set of impact limit weights for each workout.

When you are training in boxing, you must do a good job of warm-up exercises, do not let your body get hurt, and also listen to the coach, you must not train privately, and you must wear protective gear during boxing training, and never let your body bruise, but I think the most important point is that you must be proficient in boxing training.

This is planned according to the athlete's situation, and the training is designed according to the athlete's hitting ability and resistance ability.

Boxing also needs to choose a better supporting role when training, and you should pay attention to the speed when training, so as to be able to hit the opponent's part.

A strict plan should be developed for training, boxers should be trained to resist blows, their physical fitness should be exercised, and a plan must be made according to the actual situation.

There should be a pre-race warm-up, as well as some special skills training, and some proper training should be done and the coach should be followed.