Author: Chris Gianotti and Bec Jefferis Date Posted:21 October 2019
5 Minute Read By Chris Gianotti and Bec Jefferis.
From workout warriors to those wrapping their hands for the first time, The Body Factory in Sydney has taken their boxing classes to new extremes using Morgan Sports equipment to get the best HIIT. They now share their boxing workout secrets in this tell-all guide.
Hand wraps are a must and help protect your wrist and fingers inside the boxing gloves. The experienced know this but if you are new to boxing or only take classes occasionally, do not be fooled into thinking the glove is all you need. A supported wrist when punching means less chance of injury and gives a solid hand to strike the bag. Wrap your hands firmly but keep them loose inside the glove and only squeeze your fists hard as you hit the bag. You can hit harder and faster, there is less impact on your wrist, and you will enjoy the workout more. Not to mention wraps look cool.
A good fight stance is numero uno to get the most out of your punches and kicks and it starts with balance. Your hip width should be wide, open and deep, with your weight evenly distributed and up on the toes of your back leg. This allows you to utilise your hip rotation to deliver the most bang-for-buck with your strikes. The power in the punch or kick comes from this hip movement. If you are too hunched it compacts your hips and restricts the rotation. Check your stance by imagining a square box around you with your feet at the top and bottom corners, then twist your hips. Keep that chin tucked in too, your hands up and level with your temples, and watch out for those jabs.
More recovery means more workout. We know everyone thinks that going HAM is going to get them the most out of their session. But to keep being able to deliver 100% you need to utilise rest periods to allow the muscles to recover and catch your breath (boxing is cardio!). Rest can be as simple as performing a few boxing shuffles around your bag and focusing on your breathing, or you can do an active rest activity. Our favourites include holding a wall squat or plank which also helps break up the workout. Your best source of recovery though is breathing during the workout. Push the air out of your lungs with every punch (think of that hissing sound), this forces you to then breath in for fresh oxygen. Boxers often hold their breath during punches which simply tires them out instead of breathing with every punch or kick.
Footwork might be the most spoken of and least well-used part of boxing, but it is the secret to a beautiful workout. For punches and kicks, we draw our power from the floor through our stance, pushing the breath out, rotating hips and finishing with clenching your fist at the final moment for one smooth motion. This is very difficult to do if your feet move like concrete boots. The hip movement and twist begin with your feet as you transfer weight, grip the floor with your toes and push your heel out. It gives you a stable, strong platform. Your fist, or shin if kicking, only serve to transfer the energy to the pad as its pulled from your feet and magnified by your hips and body.
Loved these secrets? If you want to learn more The Body Factory runs Fight Fit and Fight Strong among their more than 30 group fitness classes each week across boxing, HIIT and strength using Morgan Sports boxing gloves and poles. The class timetable kicks off at 5 am for the morning warriors and the last class is around 7 pm. For a one-on-one time, personal training is also available.
If you’ve been meaning to get more HIIT from your fitness or are looking for the ultimate boxing session, choose your gloves from Morgan Sports and contact The Body Factory for a FREE 7 Day pass for group fitness gym membership or book an appointment for a FREE 30 minute session with their team of experienced personal trainers.
Contact: The Body Factory
5/21 Resolution Drive, Caringbah, Sutherland Shire
Phone: 0404 211 885
For more information visit: www.thebodyfactory.com.au