Hi there I’m Mike Gales for Everlast
Nutrition. In this video let’s take a look at some shadow boxing for beginners. Shadow boxing is a great way to practice all your boxing technique. It’s also dynamic and it is a great way to work up a sweat and burn a ton of calories.
It’s also low-impact and surprisingly is easy on the joints. It could also be an
awesome mode of cardio if you have any injuries. Best of all you don’t need any
equipment. All that you really need is your imagination and the desire to get
into great shape. If you wanted to you, then you could use some gloves or even nothing at
all to shadow box. I usually use hand wraps because I like to use shadow
boxing to warm up. Then i can move on to something else like the heavy bag, the
focus mitts or perhaps some sparring. That way, my hands to be ready to go.
I will leave a link in the description below to show you how to
properly wrap your hands. Traditionally people did use their own
shadow to shadow box. Yet your shadow will be dependent on the available light. So you may want to begin by using a mirror instead. In the beginning, I’m not looking to be powerful or explosive. I’m going to take things nice and easy.
Start off by facing the mirror and assuming you’re proper boxing stance.
I’ll leave a link to that in the description below as well. All that
you’re looking to do here, in the beginning, is set yourself up in your
stance and get yourself comfortable. I’m going to keep my guard up and loosen up by shifting my weight from foot to foot. Once I feel comfortable in my boxing
stance, I’m going to spend about a minute just moving around. I’m not going to
throw any punches. I’m just going to remain in my stance as I move forward
and back. Then laterally from one side to the other. I also might throw in the odd pivot or two here and there. After I’ve moved around for a little bit,
I’ll return to one spot in front of the mirror. I’m going to start to throw some punches in place. Keep in mind that this is not a minute to win it. I don’t want to be rapidly throwing only my arm as quickly as possible. Instead, I
want to keep things at a much more realistic tempo. I’m going to
throw one punch reset myself into my stance. Then i will throw another punch. For
someone who’s new to shadow boxing, trying it up for the first time. I would
suggest throwing 50 of each of the basic punches. So that would be 50 jabs,
50 crosses, 50 left hooks to the head, 50 right hooks to the head, 50 left hooks to the body, then the right hooks to the body ,followed by some uppercuts. As I
throw each punch, I’m looking directly at myself in the mirror. I’m making sure
that I’m using proper technique for each shot. I’m keeping track of my hand
position. I’m making sure that my shoulders stay nice and high to protect
my chin. That my elbows aren’t too wide but most importantly I’m trying to
remain relaxed and I don’t forget to breathe. I can also get used to the idea of someone throwing punches towards me. Luckily in this case, it is only my
reflection and so there’s no need to worry. After I’ve thrown 50 repetitions of each punch, I’m going to finish off by practicing some defensive maneuvers for a couple of minutes. I will use my imagination to envision myself slipping my opponent’s punches, bobbing and weaving and blocking his punches. I will try and pivot in and out of punching
position. I’m going to stick to looking into the
mirror and throwing those 50 repetitions of each punch for a couple weeks. I will do that until I feel confident with my technique. After a while, once you’ve gotten used to
shadow boxing with a mirror, let’s see if we can put together your own shadow
boxing routine. To do this, I’m going to use an app on my smartphone to keep
track of the time.I’m going to aim for three minutes of shadow boxing
followed by one minute of rest. I’m going to aim for five rounds to really
work up a sweat. Let’s start out the first round and like we did previously
we’re going to start up with some movement only. For the first round we’re not going to throw any punches. Once you’ve gotten used to shadow
boxing and you feel a little more comfortable with your technique, you can
move away from the mirror You can begin to use your imagination and envision that your opponent is right in front of you . He is trying to get the angle on you but
you’re not going to let him. By now, you should have an inclination of what your proper boxing stance should feel like. You want to do your best keep proper
positioning now as you move around. Picture yourself getting into the proper
position and into the proper range to throw the punches that you want to throw.
Next, we’re going to throw only the jab and the cross for one round. Once again
visualize your opponent. Then throw only the jab for the first minute. Move
yourself into different positions and only use that jab. Then visualize yourself landing the
cross, as you keep moving for the next minute of the round. Finally throw the jab and the cross
together, for the final minute of the round. Next we’re going to throw hooks and
uppercuts for an entire round. I’m going to start with some left hooks to the head. Then I’ll throw some left hooks to the body. Then I will do the same thing for the
right hooks. It’s important to note that I’m not putting a huge amount of
power into these shots. I’m looking to stay fluid and I’m looking to
keep moving. The whole time I envision that I’m out boxing my shadow or imaginary opponent. I’m going to finish off this round by throwing some uppercuts. Don’t forget to relax and don’t forget to breathe. We’re going to finish off the shadow boxing routine with two consecutive rounds of throwing
combinations. remember that you don’t need to throw the shots with a huge amount of power. Envision that shadow opponent and try to keep moving. Picture him coming forward towards you or running away in retreat. Picture
yourself breaking his defensive shell or that you’re slipping and blocking all of
his punches. The most important thing here with your shadow boxing routine is to have fun and to use your imagination. Remember that the punches don’t have to
be thrown with a huge amount of power. Don’t forget to just relax and
breathe. Now you have another great workout routine to add to your
repertoire. It is low-impact for your joints. Yet it also destroys a ton of
calories as you work up a tremendous sweat. Best of all this type of
workout can be done absolutely anywhere with no equipment whatsoever. This has
been Mike Gale’s for Everlast Nutrition. If you like these videos and please
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and new ideas that are meant to get you into the absolute greatest shape
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