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Universal Boxing Stands
BALAZS BOXING NEWSLETTER
October 2005
Welcome to this month's issue of Balazs Boxing's newsletter. In this issue Andy provides 4 new strengthening exercises using the versatile medicine ball. Jamie and Andy review the importance of maintaining a healthy eating pattern to maintain daily energy levels. Finally, in "Ask the Trainer", they show one reader how adding more aerobic exercise can help him reach his fitness goals.
The Balazs Team - Knock Yourself Out!
Boxing Drill #23: More Advanced Medicine Ball Drills
The medicine ball offers great strength training benefits not only for your core muscles, but also for your legs, back, shoulders and arms. The functional workout these tools provide will enhance both standard weight workouts as well as your endurance in the ring. Here are some great medicine ball drills for the upper and lower body:
Upper Body
Off-set Pushups: (Shoulders, Biceps, Triceps)
Here's a new twist on a great exercise. In the push up position, put the ball under one hand, with your other hand on the ground. Do a series of controlled push-ups. The medicine ball provides an unstable surface, which makes these pushups much more difficult than regular pushups. Switch the ball to the other hand and repeat.
Try 8-10 push-ups with ball under one hand, switch hands and repeat. (This counts as one set.) Start with two sets working your way up to three sets
The Boxer's Push-Up: (Triceps, Chest, Back)
With both hands on the medicine ball, and body in a push-up position, lower the body towards the ground. Keep your elbows pointing back toward your feet and your abdominals held tight.
Legs
Forward Lunges: (Hamstring, Quadriceps)
With ball held at chest level, and feet shoulder width apart. Step forward and lower your body onto the forward leg. Push back off your front foot to return to your starting position, and repeat. (8-20 pound ball)
Reverse Lunges: (Quadriceps, Hamstring)
Start in the same position as forward lunges, but take a step backwards. Keep the shoulders square over the hips and take the leg directly back, landing on the ball of the foot. (8-20 pound ball)
Andy and Jamie's Health and Fitness Tip: The Healthy Appetite
Some people are not suited to eating three large meals a day. If you find you are fatigued a few hours after eating, you may need to be eating smaller meals more often. Mini-meals throughout the day can help keep your blood-sugar level stable.
As a general rule, the more colorful the food, the more nutritious it is (M&Ms do not count!). Try to have several different colored fruits and vegetables at every meal.
Some healthy choices: Red, orange and pink foods such as tomatoes, squash, strawberries, red peppers, oranges, carrots, dried apricots and pink grapefruit. Dark green vegetables like broccoli, asparagus, spinach and salad greens.
Ask the Trainer
"I am 35 years old and I weigh 230lbs and my body fat is 25% and I am 6'5 in height. My goal is to be really lean and add some muscle... Is boxing the best form of cardio for burning fat?"
If you want to look like an athlete you have to train like one, and boxers are some of the best-conditioned athletes in the world. To build the necessary stamina, boxers train their cardio systems by jumping rope, sparring, hitting the bags and running.
A day in the life of a fighter consists of an early wakeup followed by a morning session of running. Roadwork involves long runs - hill runs, sprints, and interval training.
You might want to add running to your training routine. Why don't you try going 7 three-minute rounds, which will be more challenging because the rounds are longer and you have fewer rest periods.
- Andy Dumas
Send your questions for Andy to info@BalazsBoxing.com
New Product Alert: i-Box Speed Bag Platform
Balazs Inc. announces the release of its latest product, the i-Box Speed Bag Platform for home gyms. Read all about the exciting new product on-line.
Product Recommendations:
Check out live professional and amateur boxing at BXF Live.
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