How to Improve Your Arm Endurance for Boxing

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How to Improve Your Arm Endurance for Boxing?

Boxing is classified as one of the toughest in the world because of its ultimate competition. It's not only a dynamic sport that requires your full body & all energy systems but an excellent workout form. No matter if you want to take part in professional boxing competitions, or simply practicing it for staying fit, building your stamina & strength is the basic requirement. One can never win a boxing match with weakened arms. So, before starting your training on how to cross & jab like an athlete, focus on improving your endurance and strength.

Dangers of Fighting with Fatigued Arms

In a boxing match, Arm fatigue is one of the most devastating things. One can have the best stamina, perfect counter-punching skills, & knockout power. None of it will buy any good if your arms are too fatigued for punching properly. Another concern is the lack of punching speed for hitting the target before you lose the chance. Arm endurance is essentially important for the entire competition.

Ways of Maximizing your Arm Endurance

All the energy systems in your body will play a role to increase your arm endurance. But particularly the anaerobic system for building your lactic threshold. Increased strength plays an important role in the ring. Following are the ways by which you can improve your arm's endurance for boxing.

1)   Heavy bag workout

If you practice in the gym, you should take advantage of the heavy bag there. Perform a set of boxing rounds with varied strength & speed. Hit the bag for ten minutes. Take a minute break before starting the next round. Another practice is hitting the punching bag fast during the last thirty seconds of each 10-minute round. Initiate at a steady pace. And set an alarm for the last thirty seconds and then hit the punching bag with non-stop straight & fast punches.

Focus on your speed, & set your punching target at eye level. Performing this exercise regularly will improve your arm endurance quickly. Punching a heavy bag is also an important workout for improving your cardio as it works on upper body flexibility & muscle groups.

2)   Focus gloves

This arm endurance exercise requires a partner to practice with. Your partner wears a punching mitt or pad for providing you with a spot to hit. Doing this practice for several minutes will improve your arm endurance & enhance your stamina, focus gloves also improve flexibility and punching speed that is an essential requirement for winning a match.

3)   Speed bag Punching

The way you throw a punch plays a role in how fast your arms get tired. Throwing punches at a particular speed can be exhausting. Punching the speed bag while putting your boxing gloves on help in increasing arm endurance & stamina. Speed Bag is the equipment that is readily available in most of the boxing gyms, or one can easily get for the home gym. On workout days, consider performing 3 hitting rounds. Start by hitting slowly but steadily with no breaks, and then gradually keep on increasing the speed.

4)   Shadow Boxing with Dumbbells

Shadowboxing is an amazing approach for improving your technique, warm-up, and boosting arm endurance (when practiced at high tempo). The addition of light dumbbells in your exercise routine can make shadow boxing intense & more of an anaerobic exercise than aerobic that will benefit our overall endurance. Make sure the dumbbells weigh around 1kg to 2 lbs., not more than this. Utilize the weights for throwing your jabs, crosses & hooks. Also, work on your footwork & head movement while doing shadow boxing. Shooting punches upwards, facing the ceiling, will put shoulders into play & that is an excellent approach overall to build arm endurance. Practice with weights for the initial 2 minutes of each & then drop them for the last minute & catch up the pace by throwing straight punches in the last minute. Perform this exercise in 3 rounds.

Conclusion

For enjoying increased endurance and stamina and for boxing, consider trying these training practices at least 3 times a week. These exercises require a lot of effort & dedication, & every boxer has to put both of them for building and maintaining their strength!

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