When boxing, it’s important to warm up properly before you start. Loosening the muscles and joints, as well as tendons, is important to prevent a pulled muscle. The warm up also helps you get in the right mentality for your workout and sets the tone for how hard you are going to push yourself. The warm up should get you revved up for the main event.
Usually, a warm up should start out fairly slow or even static before progressing to faster or more intense moves.
Slow leg lifts, marching in place, or doing arm circles all help to adjust the body from being stationary to going into a full boxing routine. From there, gradually heighten the level of intensity with high knees, butt kicks, or slow jogging in place. For the third tier of warming up, try adding yet another level of intensity: jump rope, jumping jacks, or the staple for all boxers: shadow boxing.
Shadow boxing not only helps you keep the motions ingrained in your memory, but it helps you to perfect the motion before performing a punch at full speed. You can vary the speed and intensity as you go to feel more comfortable with straight punches, jabs, uppercuts, and hooks.
Last but not least, don’t ignore the core when warming up for boxing. The core muscles are crucial to controlling your entire body. Core strength is essential to maintaining balance. Tightening your core during any boxing workout also adds to the intensity and energy expenditure if calorie burning is your goal. Medicine balls, standing crunches, leg lifts, torso twists, and other full-body exercises all achieve this without you having to do a traditional crunch.
No matter what, remember that warming up should be about setting a fitness routine . Never jump straight into a boxing workout without these steps first or you risk muscle injury. Of course, don’t forget to cool down after an intense boxing session too! Try doing some of the moves from the warm up in reverse, moving from intense moves back down to the least challenging moves. It is important to raise and lower your heart rate steadily at the beginning and end of a workout and build cardiovascular strength and endurance.