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It helps you set up your range, establish your position for other types of power shots, and it helps you keep your opponent at arm’s length.","What is the purpose of a jab in boxing?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"17b1ab3a-5344-475b-96c9-d898c84a3aa5","Whether you are a beginner or know your way around the bag, here are 6 (six) easy tips that you can practice at home on your own or with a bag to up the speed and power of your jabs:\n\n1. Set up your training area\nMake sure you have enough space to punch, kick, slip, and roll before you start practicing your punch and kick combinations. The FightCamp gym comes with a 8’ x 2’ floor mat which is a good size to start training with.\n\n2. Nail your stance\nStand with your feet shoulder-width apart, knees slightly bent and your non-dominant (lead) foot and hand forward. Always jab with your lead hand.\nA strong boxing stance is key to throwing a good punch. It provides a strong foundation so that you can leverage your weight to generate power and speed with every punch.\n\n3. Balance and distribute your weight\nShift your weight to the balls of your feet, staying light and bouncy so that you can easily shift your weight, dodge punches, and move around.\n\nKeep your knees bent and light throughout the punch - resist the temptation to straighten your knees and pop up when you throw your jab. Doing so throws off your balance and reduces the control and power of your hit.\n\n4. Get your guard up\nPut your hands up in your finding stance--elbows bent, tucked tight by your chest, and gloves to temples.\n\nEven when your lead hand punches, keep your rear hand high and tight against your face. Dropping your guard leaves you wide open for a left hook from your opponent.\n\n5. Extend, rotate, and exhale\nSnap your lead glove out and back in with speed. As you extend the punch, shrug your shoulder upwards and rotate your entire arm so that the punch lands with your palm down and your shoulder near your chin. When you throw your punch, exhale sharply.\n\nWhen you extend, keep your elbow tucked in tight to avoid the dreaded \"chicken wing.\" When you let your elbow swing outward reduces the power and speed of the punch, and makes it much less difficult for the opponent to counter. When you rotate, isolate your arm and avoid rotating your whole body. Pivoting on your foot or rotating your entire body slows down your punch.\n\n6. Snap back\nSnap your punch back as quickly as you extended it, and return to where you started: feet apart, weight on the balls of your feet, gloves to temples protecting your face and head.","How can I throw a perfect jab?",{"_uid":676,"answer":677,"question":678,"component":670},"c19ebb48-d0f9-410a-b2fb-287f574e81b8","You do not have to be a heavyweight boxer to throw a powerful punch. Delivering a hard-hitting jab is all about using your weight and power efficiently. Imagine power coming up all the way from your toes into your legs, shoulders, and then fist as you activate your calf and thigh muscles, tighten your core, and throw your jab.","How can I throw a jab with power?",{"_uid":680,"answer":681,"question":682,"component":670},"5b5c8220-f68b-44c8-a625-315236545a80","Once you are comfortable throwing a killer jab, practice your moves with a drill. Then, try incorporating other punches or kicks to create a combination. The Jab-Cross is a common combo to bring any jab to the next level.","How can I practice my jab in boxing?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":684,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":685,"component":39,"meta_info":693,"block_image":694,"cover_image":695,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":686,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":715,"full_slug":716,"sort_by_date":48,"position":55,"tag_list":717,"is_startpage":9,"parent_id":718,"meta_data":48,"group_id":719,"first_published_at":720,"release_id":48,"lang":60,"path":48,"alternates":721,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tommy Duquette","2021-09-10T15:30:20.583Z","2022-02-08T23:32:04.100Z","2022-02-08T23:32:04.122Z",71000000,"af072dfe-c327-43fa-a249-7ec8215f65da",{"bio":706,"_uid":707,"name":699,"photo":708,"component":711,"social_link_tiktok":7,"social_link_twitter":712,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":713,"social_link_linkedin":7,"social_link_instagram":714,"social_link_pinterest":7},"Tommy Duquette is a Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt & qualified #2 seed for the 2012 Olympic trials. Tommy is USA Boxing Coach certified.","cde37c54-4bfc-4e9a-bc81-1ef9c87a86bd",{"id":709,"alt":699,"name":7,"focus":48,"title":699,"filename":710,"copyright":7,"fieldtype":50},3804762,"https://a.storyblok.com/f/115220/350x350/f8309d34bb/tommy_duquette.png","author","https://www.twitter.com/TommyDuquette1","https://www.facebook.com/tommy.duquette","https://www.instagram.com/tommyduquette","tommy-duquette","authors/tommy-duquette",[],65634443,"20555279-abd0-4a11-9ac7-ea423e529e2d","2021-10-20T17:21:36.176Z",[],{"type":723,"content":724},"doc",[725,733,737,742,748,762,766,772,776,781,810,815,819,823,828,832,836,841,845,849,854,858,863,880,897,902,915,919,924],{"type":726,"attrs":727,"content":729},"heading",{"level":728},2,[730],{"text":731,"type":732},"What is the Purpose of a Jab in Boxing?","text",{"type":734,"content":735},"paragraph",[736],{"text":668,"type":732},{"type":726,"attrs":738,"content":739},{"level":728},[740],{"text":741,"type":732},"How to Throw a Jab",{"type":734,"content":743},[744,746],{"text":745,"type":732},"If it’s your first time learning to jab, or if you want a refresher, follow along with FightCamp Co-Founder, Trainer & former US National Team member Tommy Duquette as he guides us in-depth on how to throw a jab.",{"type":747},"hard_break",{"type":749,"attrs":750},"blok",{"id":751,"body":752},"23dfb0dd-988e-4e35-b071-b8213cbcc381",[753],{"_uid":754,"link":755,"image":757,"title":759,"component":761},"i-21fa1e4a-1689-4e51-ad37-2663b79fffaf",{"id":7,"url":756,"linktype":13,"fieldtype":14,"cached_url":756},"https://youtu.be/e6UNuMxBIdE",{"id":758,"alt":759,"name":7,"focus":48,"title":759,"filename":760,"copyright":7,"fieldtype":50},3210158,"Step By Step Guide To Throwing The Jab | Boxing Training","https://a.storyblok.com/f/115220/1244x700/0ca818e1fd/step-by-step-guide-to-throwing-the-jab-youtube-video.jpg","image_video_link",{"type":734,"content":763},[764],{"text":765,"type":732},"Whether you are a beginner or know your way around the bag, here are 6 (six) easy tips that you can practice at home on your own or with a bag to up the speed and power of your jabs:",{"type":726,"attrs":767,"content":769},{"level":768},3,[770],{"text":771,"type":732},"1. Set Up Your Training Area",{"type":734,"content":773},[774],{"text":775,"type":732},"Make sure you have enough space to punch, kick, slip, and roll before you start practicing your punch and kick combinations. The FightCamp gym comes with a 8’ x 2’ floor mat which is a good size to start training with.",{"type":726,"attrs":777,"content":778},{"level":768},[779],{"text":780,"type":732},"2. Nail Your Stance",{"type":734,"content":782},[783,785,786,788,794,803,808],{"text":784,"type":732},"Stand with your feet shoulder-width apart, knees slightly bent and your non-dominant (lead) foot and hand forward. Always jab with your lead hand.",{"type":747},{"text":787,"type":732},"A strong ",{"text":789,"type":732,"marks":790}," ",[791],{"type":792,"attrs":793},"styled",{"class":7},{"text":795,"type":732,"marks":796},"boxing stance",[797],{"type":798,"attrs":799},"link",{"href":800,"uuid":48,"anchor":48,"custom":801,"target":802,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/the-ultimate-guide-to-boxing-stances",{},"_blank",{"text":804,"type":732,"marks":805},"  ",[806],{"type":792,"attrs":807},{"class":7},{"text":809,"type":732},"is key to throwing a good punch. It provides a strong foundation so that you can leverage your weight to generate power and speed with every punch.",{"type":726,"attrs":811,"content":812},{"level":768},[813],{"text":814,"type":732},"3. Balance and Distribute Your Weight",{"type":734,"content":816},[817],{"text":818,"type":732},"Shift your weight to the balls of your feet, staying light and bouncy so that you can easily shift your weight, dodge punches, and move around.",{"type":734,"content":820},[821],{"text":822,"type":732},"Keep your knees bent and light throughout the punch - resist the temptation to straighten your knees and pop up when you throw your jab. Doing so throws off your balance and reduces the control and power of your hit.",{"type":726,"attrs":824,"content":825},{"level":768},[826],{"text":827,"type":732},"4. Get Your Guard Up",{"type":734,"content":829},[830],{"text":831,"type":732},"Put your hands up in your finding stance--elbows bent, tucked tight by your chest, and gloves to temples.",{"type":734,"content":833},[834],{"text":835,"type":732},"Even when your lead hand punches, keep your rear hand high and tight against your face. Dropping your guard leaves you wide open for a left hook from your opponent.",{"type":726,"attrs":837,"content":838},{"level":768},[839],{"text":840,"type":732},"5. Extend, Rotate, and Exhale",{"type":734,"content":842},[843],{"text":844,"type":732},"Snap your lead glove out and back in with speed. As you extend the punch, shrug your shoulder upwards and rotate your entire arm so that the punch lands with your palm down and your shoulder near your chin. When you throw your punch, exhale sharply.",{"type":734,"content":846},[847],{"text":848,"type":732},"When you extend, keep your elbow tucked in tight to avoid the dreaded \"chicken wing.\" When you let your elbow swing outward reduces the power and speed of the punch, and makes it much less difficult for the opponent to counter. When you rotate, isolate your arm and avoid rotating your whole body. Pivoting on your foot or rotating your entire body slows down your punch.",{"type":726,"attrs":850,"content":851},{"level":768},[852],{"text":853,"type":732},"6. Snap Back",{"type":734,"content":855},[856],{"text":857,"type":732},"Snap your punch back as quickly as you extended it, and return to where you started: feet apart, weight on the balls of your feet, gloves to temples protecting your face and head.",{"type":726,"attrs":859,"content":860},{"level":728},[861],{"text":862,"type":732},"How to Throw a Jab With Power",{"type":734,"content":864},[865,867,871,878],{"text":866,"type":732},"You do not have to be a heavyweight boxer to throw a ",{"text":789,"type":732,"marks":868},[869],{"type":792,"attrs":870},{"class":7},{"text":872,"type":732,"marks":873},"powerful punch",[874],{"type":798,"attrs":875},{"href":876,"uuid":48,"anchor":48,"custom":877,"target":802,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/best-punching-boxing-techniques-to-get-you-to-your-full-potential",{},{"text":879,"type":732},". Delivering a hard-hitting jab is all about using your weight and power efficiently. Imagine power coming up all the way from your toes into your legs, shoulders, and then fist as you activate your calf and thigh muscles, tighten your core and throw your jab.",{"type":734,"content":881},[882,884,888,895],{"text":883,"type":732},"Once you are comfortable throwing a killer jab, practice your moves with a ",{"text":789,"type":732,"marks":885},[886],{"type":792,"attrs":887},{"class":7},{"text":889,"type":732,"marks":890},"drill",[891],{"type":798,"attrs":892},{"href":893,"uuid":48,"anchor":48,"custom":894,"target":802,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/five-5-at-home-boxing-workouts-for-beginners-youtube-videos-included",{},{"text":896,"type":732},". Then, try incorporating other punches or kicks to create a combination. The Jab-Cross is a common combo to bring any jab to the next level.",{"type":726,"attrs":898,"content":899},{"level":728},[900],{"text":901,"type":732},"Train Like a Fighter",{"type":734,"content":903},[904,906,913],{"text":905,"type":732},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":907,"type":732,"marks":908},"FightCamp",[909],{"type":798,"attrs":910},{"href":911,"uuid":48,"anchor":48,"custom":912,"target":802,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":914,"type":732}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":734,"content":916},[917],{"text":918,"type":732},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"type":726,"attrs":920,"content":921},{"level":768},[922],{"text":923,"type":732},"Related Articles",{"type":734,"content":925},[926,933,934,941,942,949,950,957,958,964,965,972,973,980,981,988,989],{"text":927,"type":732,"marks":928},"3-Punch Boxing Combos: Leading with the Jab (Pt. 1)",[929],{"type":798,"attrs":930},{"href":931,"uuid":48,"anchor":48,"custom":932,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"type":747},{"text":935,"type":732,"marks":936},"3-Punch Boxing Combos: Leading with the Cross (Pt. 2)",[937],{"type":798,"attrs":938},{"href":939,"uuid":48,"anchor":48,"custom":940,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/3-punch-boxing-combos-leading-with-the-cross-pt-2",{},{"type":747},{"text":943,"type":732,"marks":944},"3-Punch Boxing Combos: Leading with the Hook (Pt. 3)",[945],{"type":798,"attrs":946},{"href":947,"uuid":48,"anchor":48,"custom":948,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/3-punch-boxing-combos-leading-with-the-hook-pt-3",{},{"type":747},{"text":951,"type":732,"marks":952},"Boxing 101: 3-Punch Combos",[953],{"type":798,"attrs":954},{"href":955,"uuid":48,"anchor":48,"custom":956,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-101-3-punch-combos",{},{"type":747},{"text":959,"type":732,"marks":960},"Best Punching (Boxing) Techniques to Get You to Your Full Potential",[961],{"type":798,"attrs":962},{"href":876,"uuid":48,"anchor":48,"custom":963,"target":48,"linktype":48},{},{"type":747},{"text":966,"type":732,"marks":967},"How To Throw a Proper Uppercut",[968],{"type":798,"attrs":969},{"href":970,"uuid":48,"anchor":48,"custom":971,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-throw-a-proper-uppercut",{},{"type":747},{"text":974,"type":732,"marks":975},"How To Throw A Lead Hook",[976],{"type":798,"attrs":977},{"href":978,"uuid":48,"anchor":48,"custom":979,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-throw-a-lead-hook",{},{"type":747},{"text":982,"type":732,"marks":983},"Boxing 101: 2-Punch Combos",[984],{"type":798,"attrs":985},{"href":986,"uuid":48,"anchor":48,"custom":987,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-101-2-punch-combos",{},{"type":747},{"text":990,"type":732,"marks":991},"How To Use a Jab In Boxing",[992],{"type":798,"attrs":993},{"href":994,"uuid":48,"anchor":48,"custom":995,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-use-a-jab-in-boxing",{},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":997,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1002,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1003,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":998,"component":118,"meta_info":999,"meta_title":7,"block_image":1000,"cover_image":1001,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-06-29 00:00","article",{"_uid":1007,"title":1008,"plugin":43,"description":1009},"e0caa9b5-f6d3-4923-b876-78415ee3e270","6 Tips to Throw a Perfect Boxing Jab | FightCamp","Improve the power, speed, & technique of your BOXING JAB with these 6 tips. Follow FightCamp Co-Founder & Trainer Tommy Duquette's tips to perfect your form.",{"id":1011,"alt":657,"name":7,"focus":48,"title":657,"filename":1012,"copyright":7,"fieldtype":50},3210156,"https://a.storyblok.com/f/115220/2400x990/ce9bf700a3/6-tips-to-throw-the-perfect-jab.jpg",[],[],"6-tips-to-throw-the-perfect-jab","blogs/6-tips-to-throw-the-perfect-jab",-190,[],60887917,"6b7f26f0-b5c4-4187-bfa2-f8661ffce789","2021-06-29T03:42:00.000Z","training/{{story.slug}}",[],["Reactive",1025],[1026,1377,1669,2081,2277,2460],{"name":1027,"created_at":1028,"published_at":1029,"updated_at":1030,"id":1031,"uuid":1032,"content":1033,"slug":1369,"full_slug":1370,"sort_by_date":48,"position":1371,"tag_list":1372,"is_startpage":9,"parent_id":1019,"meta_data":48,"group_id":1374,"first_published_at":1375,"release_id":48,"lang":60,"path":1022,"alternates":1376,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":1034,"faqs":1035,"title":1027,"topic":1048,"author":1063,"content":1064,"category":1350,"schedule":1358,"component":1005,"meta_info":1359,"cover_image":1363,"description":1367,"contributors":1368},"96feb388-d990-4f15-a1d8-bbd61d760f28",[1036,1040,1044],{"_uid":1037,"answer":1038,"question":1039,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":1041,"answer":1042,"question":1043,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":1045,"answer":1046,"question":1047,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1049,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1061,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1062,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1050,"component":39,"meta_info":1058,"block_image":1059,"cover_image":1060,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1051,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1056,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1057,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1052,"component":118,"meta_info":1053,"meta_title":7,"block_image":1054,"cover_image":1055,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":723,"content":1065},[1066,1081,1085,1097,1102,1107,1138,1143,1170,1175,1197,1202,1224,1229,1251,1256,1283,1288,1304,1308,1332,1336,1347],{"type":734,"content":1067},[1068,1070,1079],{"text":1069,"type":732},"Post-workout ",{"text":1071,"type":732,"marks":1072},"stretches",[1073,1077],{"type":798,"attrs":1074},{"href":1075,"uuid":48,"anchor":48,"custom":1076,"target":802,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1078},"underline",{"text":1080,"type":732}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":726,"attrs":1082,"content":1083},{"level":728},[1084],{"text":1039,"type":732},{"type":734,"content":1086},[1087,1095],{"text":1088,"type":732,"marks":1089},"Research",[1090,1094],{"type":798,"attrs":1091},{"href":1092,"uuid":48,"anchor":48,"custom":1093,"target":802,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1078},{"text":1096,"type":732}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":726,"attrs":1098,"content":1099},{"level":728},[1100],{"text":1101,"type":732},"7 Stretches to Help You Recover Post-Workout",{"type":726,"attrs":1103,"content":1104},{"level":768},[1105],{"text":1106,"type":732},"Shoulder Flossing",{"type":1108,"attrs":1109,"content":1112},"ordered_list",{"order":1110},{"order":1111},1,[1113,1120,1126,1132],{"type":1114,"content":1115},"list_item",[1116],{"type":734,"content":1117},[1118],{"text":1119,"type":732},"Start in a standing position.",{"type":1114,"content":1121},[1122],{"type":734,"content":1123},[1124],{"text":1125,"type":732},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":1114,"content":1127},[1128],{"type":734,"content":1129},[1130],{"text":1131,"type":732},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":1114,"content":1133},[1134],{"type":734,"content":1135},[1136],{"text":1137,"type":732},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":726,"attrs":1139,"content":1140},{"level":768},[1141],{"text":1142,"type":732},"World's Greatest Stretch ",{"type":1108,"attrs":1144,"content":1145},{"order":1111},[1146,1152,1158,1164],{"type":1114,"content":1147},[1148],{"type":734,"content":1149},[1150],{"text":1151,"type":732},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":1114,"content":1153},[1154],{"type":734,"content":1155},[1156],{"text":1157,"type":732},"Next to the left hand, raise the left hand to the sky. ",{"type":1114,"content":1159},[1160],{"type":734,"content":1161},[1162],{"text":1163,"type":732},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":1114,"content":1165},[1166],{"type":734,"content":1167},[1168],{"text":1169,"type":732},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":726,"attrs":1171,"content":1172},{"level":768},[1173],{"text":1174,"type":732},"Kneeling Quad/Hip Flexor Stretch",{"type":1108,"attrs":1176,"content":1178},{"order":1177},{"order":1111},[1179,1185,1191],{"type":1114,"content":1180},[1181],{"type":734,"content":1182},[1183],{"text":1184,"type":732},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":1114,"content":1186},[1187],{"type":734,"content":1188},[1189],{"text":1190,"type":732},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":1114,"content":1192},[1193],{"type":734,"content":1194},[1195],{"text":1196,"type":732},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":726,"attrs":1198,"content":1199},{"level":768},[1200],{"text":1201,"type":732},"Cat/Cow",{"type":1108,"attrs":1203,"content":1205},{"order":1204},{"order":1111},[1206,1212,1218],{"type":1114,"content":1207},[1208],{"type":734,"content":1209},[1210],{"text":1211,"type":732},"Start on all fours, neutral spine. ",{"type":1114,"content":1213},[1214],{"type":734,"content":1215},[1216],{"text":1217,"type":732},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":1114,"content":1219},[1220],{"type":734,"content":1221},[1222],{"text":1223,"type":732},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":726,"attrs":1225,"content":1226},{"level":768},[1227],{"text":1228,"type":732},"Thread the Needle",{"type":1108,"attrs":1230,"content":1232},{"order":1231},{"order":1111},[1233,1239,1245],{"type":1114,"content":1234},[1235],{"type":734,"content":1236},[1237],{"text":1238,"type":732},"Start on all fours. ",{"type":1114,"content":1240},[1241],{"type":734,"content":1242},[1243],{"text":1244,"type":732},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":1114,"content":1246},[1247],{"type":734,"content":1248},[1249],{"text":1250,"type":732},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":726,"attrs":1252,"content":1253},{"level":768},[1254],{"text":1255,"type":732},"Thread the Needle With a Twist ",{"type":1108,"attrs":1257,"content":1259},{"order":1258},{"order":1111},[1260,1265,1271,1277],{"type":1114,"content":1261},[1262],{"type":734,"content":1263},[1264],{"text":1238,"type":732},{"type":1114,"content":1266},[1267],{"type":734,"content":1268},[1269],{"text":1270,"type":732},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":1114,"content":1272},[1273],{"type":734,"content":1274},[1275],{"text":1276,"type":732},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":1114,"content":1278},[1279],{"type":734,"content":1280},[1281],{"text":1282,"type":732},"Return to the starting position.",{"type":726,"attrs":1284,"content":1285},{"level":768},[1286],{"text":1287,"type":732},"Scorpion Stretch (Prone) ",{"type":1108,"attrs":1289,"content":1291},{"order":1290},{"order":1111},[1292,1298],{"type":1114,"content":1293},[1294],{"type":734,"content":1295},[1296],{"text":1297,"type":732},"Begin lying down, arms out in T. ",{"type":1114,"content":1299},[1300],{"type":734,"content":1301},[1302],{"text":1303,"type":732},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":726,"attrs":1305,"content":1306},{"level":728},[1307],{"text":1047,"type":732},{"type":734,"content":1309},[1310,1312,1320,1322,1330],{"text":1311,"type":732},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":1313,"type":732,"marks":1314},"range of motion improvements",[1315,1319],{"type":798,"attrs":1316},{"href":1317,"uuid":48,"anchor":48,"custom":1318,"target":802,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1078},{"text":1321,"type":732},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":1323,"type":732,"marks":1324},"Studies",[1325,1329],{"type":798,"attrs":1326},{"href":1327,"uuid":48,"anchor":48,"custom":1328,"target":802,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1078},{"text":1331,"type":732}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":726,"attrs":1333,"content":1334},{"level":728},[1335],{"text":901,"type":732},{"type":734,"content":1337},[1338,1339,1345],{"text":905,"type":732},{"text":907,"type":732,"marks":1340},[1341,1344],{"type":798,"attrs":1342},{"href":911,"uuid":48,"anchor":48,"custom":1343,"target":802,"linktype":13},{},{"type":1078},{"text":1346,"type":732}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":734,"content":1348},[1349],{"text":918,"type":732},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1351,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1356,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1357,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1352,"component":118,"meta_info":1353,"meta_title":7,"block_image":1354,"cover_image":1355,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":1360,"title":1361,"plugin":43,"description":1362},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":1364,"alt":1365,"name":7,"focus":7,"title":1365,"filename":1366,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1373],"featured","b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":1378,"created_at":1379,"published_at":1380,"updated_at":1381,"id":1382,"uuid":1383,"content":1384,"slug":1662,"full_slug":1663,"sort_by_date":48,"position":1664,"tag_list":1665,"is_startpage":9,"parent_id":1019,"meta_data":48,"group_id":1666,"first_published_at":1667,"release_id":48,"lang":60,"path":1022,"alternates":1668,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":1385,"faqs":1386,"title":1399,"topic":1400,"author":1415,"content":1416,"category":1643,"schedule":1651,"component":1005,"meta_info":1652,"cover_image":1656,"description":1660,"contributors":1661},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1387,1391,1395],{"_uid":1388,"answer":1389,"question":1390,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":1392,"answer":1393,"question":1394,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":1396,"answer":1397,"question":1398,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1401,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1413,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1414,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1402,"component":39,"meta_info":1410,"block_image":1411,"cover_image":1412,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1403,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1408,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1409,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1404,"component":118,"meta_info":1405,"meta_title":7,"block_image":1406,"cover_image":1407,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":723,"content":1417},[1418,1422,1427,1441,1455,1460,1481,1485,1490,1507,1511,1531,1535,1540,1555,1559,1564,1588,1593,1607,1611,1625,1629,1639],{"type":734,"content":1419},[1420],{"text":1421,"type":732},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":726,"attrs":1423,"content":1424},{"level":728},[1425],{"text":1426,"type":732},"Floyd “Money” Mayweather Jr.",{"type":749,"attrs":1428},{"id":1429,"body":1430},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1431],{"url":1432,"_uid":1434,"image":1435,"component":1439,"copyright_details":1440},{"id":7,"url":7,"linktype":1433,"fieldtype":14,"cached_url":7},"story","i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1436,"alt":1437,"name":7,"focus":7,"title":1437,"filename":1438,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png","content_image",[],{"type":734,"content":1442},[1443,1445,1453],{"text":1444,"type":732},"Regarded as the best technical boxer of this age, ",{"text":1446,"type":732,"marks":1447},"Floyd Mayweather Jr.",[1448,1452],{"type":798,"attrs":1449},{"href":1450,"uuid":48,"anchor":48,"custom":1451,"target":802,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1078},{"text":1454,"type":732}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":726,"attrs":1456,"content":1457},{"level":768},[1458],{"text":1459,"type":732},"The Philly Shell",{"type":1461,"content":1462},"bullet_list",[1463,1469,1475],{"type":1114,"content":1464},[1465],{"type":734,"content":1466},[1467],{"text":1468,"type":732},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":1114,"content":1470},[1471],{"type":734,"content":1472},[1473],{"text":1474,"type":732},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":1114,"content":1476},[1477],{"type":734,"content":1478},[1479],{"text":1480,"type":732},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":734,"content":1482},[1483],{"text":1484,"type":732},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":726,"attrs":1486,"content":1487},{"level":728},[1488],{"text":1489,"type":732},"Pernell “Sweet Pea” Whitaker",{"type":749,"attrs":1491},{"id":1429,"body":1492},[1493],{"url":1494,"_uid":1495,"image":1496,"component":1439,"copyright_details":1500},{"id":7,"url":7,"linktype":1433,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":1497,"alt":1498,"name":7,"focus":7,"title":1498,"filename":1499,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[1501],{"_uid":1502,"link":1503,"title":1505,"component":1506},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":1504,"target":802,"linktype":13,"fieldtype":14,"cached_url":1504},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":734,"content":1508},[1509],{"text":1510,"type":732},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":1461,"content":1512},[1513,1519,1525],{"type":1114,"content":1514},[1515],{"type":734,"content":1516},[1517],{"text":1518,"type":732},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":1114,"content":1520},[1521],{"type":734,"content":1522},[1523],{"text":1524,"type":732},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":1114,"content":1526},[1527],{"type":734,"content":1528},[1529],{"text":1530,"type":732},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":734,"content":1532},[1533],{"text":1534,"type":732},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":726,"attrs":1536,"content":1537},{"level":728},[1538],{"text":1539,"type":732},"Muhammad Ali",{"type":749,"attrs":1541},{"id":1429,"body":1542},[1543],{"url":1544,"_uid":1545,"image":1546,"component":1439,"copyright_details":1549},{"id":7,"url":7,"linktype":1433,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":1547,"alt":1437,"name":7,"focus":7,"title":1437,"filename":1548,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[1550],{"_uid":1551,"link":1552,"title":1554,"component":1506},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":1553,"target":802,"linktype":13,"fieldtype":14,"cached_url":1553},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":734,"content":1556},[1557],{"text":1558,"type":732},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":726,"attrs":1560,"content":1561},{"level":768},[1562],{"text":1563,"type":732},"The Ali Shuffle",{"type":1461,"content":1565},[1566,1582],{"type":1114,"content":1567},[1568],{"type":734,"content":1569},[1570,1572,1580],{"text":1571,"type":732},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":1573,"type":732,"marks":1574},"To do the Ali Shuffle",[1575,1579],{"type":798,"attrs":1576},{"href":1577,"uuid":48,"anchor":48,"custom":1578,"target":802,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1078},{"text":1581,"type":732},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":1114,"content":1583},[1584],{"type":734,"content":1585},[1586],{"text":1587,"type":732},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":726,"attrs":1589,"content":1590},{"level":768},[1591],{"text":1592,"type":732},"The Rope a Dope",{"type":1461,"content":1594},[1595,1601],{"type":1114,"content":1596},[1597],{"type":734,"content":1598},[1599],{"text":1600,"type":732},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":1114,"content":1602},[1603],{"type":734,"content":1604},[1605],{"text":1606,"type":732},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":734,"content":1608},[1609],{"text":1610,"type":732},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":734,"content":1612},[1613,1615,1623],{"text":1614,"type":732},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":1616,"type":732,"marks":1617},"FightCamp Community",[1618,1622],{"type":798,"attrs":1619},{"href":1620,"uuid":48,"anchor":48,"custom":1621,"target":802,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1078},{"text":1624,"type":732},"!",{"type":726,"attrs":1626,"content":1627},{"level":728},[1628],{"text":901,"type":732},{"type":734,"content":1630},[1631,1632,1638],{"text":905,"type":732},{"text":907,"type":732,"marks":1633},[1634,1637],{"type":798,"attrs":1635},{"href":911,"uuid":48,"anchor":48,"custom":1636,"target":802,"linktype":13},{},{"type":1078},{"text":914,"type":732},{"type":734,"content":1640},[1641],{"text":1642,"type":732},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1644,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1649,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1650,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1645,"component":118,"meta_info":1646,"meta_title":7,"block_image":1647,"cover_image":1648,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":1653,"title":1654,"plugin":43,"description":1655},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":1657,"alt":1658,"name":7,"focus":7,"title":1658,"filename":1659,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1373],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":1670,"created_at":1671,"published_at":1672,"updated_at":1673,"id":1674,"uuid":1675,"content":1676,"slug":2074,"full_slug":2075,"sort_by_date":48,"position":2076,"tag_list":2077,"is_startpage":9,"parent_id":1019,"meta_data":48,"group_id":2078,"first_published_at":2079,"release_id":48,"lang":60,"path":1022,"alternates":2080,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":1677,"faqs":1678,"title":1670,"topic":1683,"author":1698,"content":1699,"category":2055,"schedule":2063,"component":1005,"meta_info":2064,"cover_image":2068,"description":2072,"contributors":2073},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1679],{"_uid":1680,"answer":1681,"question":1682,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1684,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1685,"component":39,"meta_info":1693,"block_image":1694,"cover_image":1695,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1686,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1687,"component":118,"meta_info":1688,"meta_title":7,"block_image":1689,"cover_image":1690,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":723,"content":1700},[1701,1705,1709,1713,1726,1758,1762,1767,1771,1775,1780,1784,1804,1809,1813,1839,1843,1848,1852,1872,1877,1881,1901,1906,1910,1941,1946,1949,1969,1974,1978,1998,2003,2007,2027,2038,2043,2052],{"type":734,"content":1702},[1703],{"text":1704,"type":732},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":734,"content":1706},[1707],{"text":1708,"type":732},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":734,"content":1710},[1711],{"text":1712,"type":732},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":734,"content":1714},[1715,1717,1724],{"text":1716,"type":732},"With consistent resistance training and ",{"text":1718,"type":732,"marks":1719},"healthy nutrition",[1720],{"type":798,"attrs":1721},{"href":1722,"uuid":48,"anchor":48,"custom":1723,"target":802,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1725,"type":732},", women can develop strong arm muscles that will empower you to:",{"type":1461,"content":1727},[1728,1734,1740,1746,1752],{"type":1114,"content":1729},[1730],{"type":734,"content":1731},[1732],{"text":1733,"type":732},"Throw a solid punch",{"type":1114,"content":1735},[1736],{"type":734,"content":1737},[1738],{"text":1739,"type":732},"Carry your kids or fur babies",{"type":1114,"content":1741},[1742],{"type":734,"content":1743},[1744],{"text":1745,"type":732},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":1114,"content":1747},[1748],{"type":734,"content":1749},[1750],{"text":1751,"type":732},"Feel confident in every tank top and sleeveless dress",{"type":1114,"content":1753},[1754],{"type":734,"content":1755},[1756],{"text":1757,"type":732},"Haul all those bags from the car to the house in one trip ",{"type":734,"content":1759},[1760],{"text":1761,"type":732},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":726,"attrs":1763,"content":1764},{"level":728},[1765],{"text":1766,"type":732},"Arm Exercises for Women",{"type":734,"content":1768},[1769],{"text":1770,"type":732},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":734,"content":1772},[1773],{"text":1774,"type":732},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":726,"attrs":1776,"content":1777},{"level":768},[1778],{"text":1779,"type":732},"1. Plank With Bicep Curl",{"type":734,"content":1781},[1782],{"text":1783,"type":732},"Target Muscles: Biceps & Core",{"type":1461,"content":1785},[1786,1792,1798],{"type":1114,"content":1787},[1788],{"type":734,"content":1789},[1790],{"text":1791,"type":732},"Begin in plank position, holding two dumbbells on the floor",{"type":1114,"content":1793},[1794],{"type":734,"content":1795},[1796],{"text":1797,"type":732},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":1114,"content":1799},[1800],{"type":734,"content":1801},[1802],{"text":1803,"type":732},"Maintain plank position and repeat with the other arm",{"type":726,"attrs":1805,"content":1806},{"level":768},[1807],{"text":1808,"type":732},"2. Overhead Tricep Extension",{"type":734,"content":1810},[1811],{"text":1812,"type":732},"Target Muscles: Triceps",{"type":1461,"content":1814},[1815,1821,1827,1833],{"type":1114,"content":1816},[1817],{"type":734,"content":1818},[1819],{"text":1820,"type":732},"Hold the weight overhead with both hands",{"type":1114,"content":1822},[1823],{"type":734,"content":1824},[1825],{"text":1826,"type":732},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":1114,"content":1828},[1829],{"type":734,"content":1830},[1831],{"text":1832,"type":732},"Straighten your elbows and extend the weight overhead",{"type":1114,"content":1834},[1835],{"type":734,"content":1836},[1837],{"text":1838,"type":732},"Hold the fully extended position for a moment, then repeat slowly",{"type":734,"content":1840},[1841],{"text":1842,"type":732},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":726,"attrs":1844,"content":1845},{"level":768},[1846],{"text":1847,"type":732},"3. Upright Row ",{"type":734,"content":1849},[1850],{"text":1851,"type":732},"Target Muscles: Traps & Deltoids",{"type":1461,"content":1853},[1854,1860,1866],{"type":1114,"content":1855},[1856],{"type":734,"content":1857},[1858],{"text":1859,"type":732},"Begin standing with your feet hip-width apart",{"type":1114,"content":1861},[1862],{"type":734,"content":1863},[1864],{"text":1865,"type":732},"Lift your barbell or dumbbells straight up toward your chin",{"type":1114,"content":1867},[1868],{"type":734,"content":1869},[1870],{"text":1871,"type":732},"Pause at the top of the lift, lower, and repeat",{"type":726,"attrs":1873,"content":1874},{"level":768},[1875],{"text":1876,"type":732},"4. Lateral Arm Raise",{"type":734,"content":1878},[1879],{"text":1880,"type":732},"Target Muscles: Triceps & Shoulders",{"type":1461,"content":1882},[1883,1889,1895],{"type":1114,"content":1884},[1885],{"type":734,"content":1886},[1887],{"text":1888,"type":732},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":1114,"content":1890},[1891],{"type":734,"content":1892},[1893],{"text":1894,"type":732},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":1114,"content":1896},[1897],{"type":734,"content":1898},[1899],{"text":1900,"type":732},"Lower and repeat",{"type":726,"attrs":1902,"content":1903},{"level":768},[1904],{"text":1905,"type":732},"5. Dumbbell Bench Press",{"type":734,"content":1907},[1908],{"text":1909,"type":732},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":1461,"content":1911},[1912,1918,1924,1935],{"type":1114,"content":1913},[1914],{"type":734,"content":1915},[1916],{"text":1917,"type":732},"Begin laying on a bench with your feet flat on the floor",{"type":1114,"content":1919},[1920],{"type":734,"content":1921},[1922],{"text":1923,"type":732},"Lift the dumbbells to chest height, with your hands facing forward",{"type":1114,"content":1925},[1926],{"type":734,"content":1927},[1928,1930],{"text":1929,"type":732},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1931,"type":732,"marks":1932},"(don’t let the dumbbells touch)",[1933],{"type":1934},"italic",{"type":1114,"content":1936},[1937],{"type":734,"content":1938},[1939],{"text":1940,"type":732},"Lower your arms and repeat",{"type":726,"attrs":1942,"content":1943},{"level":768},[1944],{"text":1945,"type":732},"6. Tricep Dips",{"type":734,"content":1947},[1948],{"text":1812,"type":732},{"type":1461,"content":1950},[1951,1957,1963],{"type":1114,"content":1952},[1953],{"type":734,"content":1954},[1955],{"text":1956,"type":732},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":1114,"content":1958},[1959],{"type":734,"content":1960},[1961],{"text":1962,"type":732},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":1114,"content":1964},[1965],{"type":734,"content":1966},[1967],{"text":1968,"type":732},"Push yourself back up until your arms are almost straight, and repeat",{"type":726,"attrs":1970,"content":1971},{"level":768},[1972],{"text":1973,"type":732},"7. Decline Push-Up",{"type":734,"content":1975},[1976],{"text":1977,"type":732},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":1461,"content":1979},[1980,1986,1992],{"type":1114,"content":1981},[1982],{"type":734,"content":1983},[1984],{"text":1985,"type":732},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":1114,"content":1987},[1988],{"type":734,"content":1989},[1990],{"text":1991,"type":732},"Brace your core and glutes, and lower yourself down into a push-up",{"type":1114,"content":1993},[1994],{"type":734,"content":1995},[1996],{"text":1997,"type":732},"Extend your elbows to push yourself up, and repeat",{"type":726,"attrs":1999,"content":2000},{"level":768},[2001],{"text":2002,"type":732},"8. Diamond Push-Up",{"type":734,"content":2004},[2005],{"text":2006,"type":732},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":1461,"content":2008},[2009,2015,2021],{"type":1114,"content":2010},[2011],{"type":734,"content":2012},[2013],{"text":2014,"type":732},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":1114,"content":2016},[2017],{"type":734,"content":2018},[2019],{"text":2020,"type":732},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":1114,"content":2022},[2023],{"type":734,"content":2024},[2025],{"text":2026,"type":732},"Push yourself back up and repeat",{"type":734,"content":2028},[2029,2031,2036],{"text":2030,"type":732},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":1616,"type":732,"marks":2032},[2033],{"type":798,"attrs":2034},{"href":1620,"uuid":48,"anchor":48,"custom":2035,"target":802,"linktype":13},{},{"text":2037,"type":732}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":726,"attrs":2039,"content":2040},{"level":728},[2041],{"text":2042,"type":732},"Train Like a Woman",{"type":734,"content":2044},[2045,2046,2051],{"text":905,"type":732},{"text":907,"type":732,"marks":2047},[2048],{"type":798,"attrs":2049},{"href":911,"uuid":48,"anchor":48,"custom":2050,"target":802,"linktype":13},{},{"text":914,"type":732},{"type":734,"content":2053},[2054],{"text":1642,"type":732},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2056,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2061,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2062,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2057,"component":118,"meta_info":2058,"meta_title":7,"block_image":2059,"cover_image":2060,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":2065,"title":2066,"plugin":43,"description":2067},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":2069,"alt":2070,"name":7,"focus":7,"title":2070,"filename":2071,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[1373],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":2082,"created_at":2083,"published_at":2084,"updated_at":2085,"id":2086,"uuid":2087,"content":2088,"slug":2271,"full_slug":2272,"sort_by_date":48,"position":2273,"tag_list":2274,"is_startpage":9,"parent_id":1019,"meta_data":48,"group_id":2275,"first_published_at":2084,"release_id":48,"lang":60,"path":1022,"alternates":2276,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":2089,"faqs":2090,"title":2082,"topic":2095,"author":1415,"content":2110,"category":2252,"schedule":2260,"component":1005,"meta_info":2261,"cover_image":2265,"description":2269,"contributors":2270},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2091],{"_uid":2092,"answer":2093,"question":2094,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2096,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2108,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2109,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2097,"component":39,"meta_info":2105,"block_image":2106,"cover_image":2107,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2098,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2103,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2104,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2099,"component":118,"meta_info":2100,"meta_title":7,"block_image":2101,"cover_image":2102,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":723,"content":2111},[2112,2116,2121,2126,2150,2155,2179,2184,2198,2203,2217,2222,2226,2231,2235,2239,2249],{"type":734,"content":2113},[2114],{"text":2115,"type":732},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":726,"attrs":2117,"content":2118},{"level":728},[2119],{"text":2120,"type":732},"5 Ways to Shake Up Your Cardio",{"type":726,"attrs":2122,"content":2123},{"level":768},[2124],{"text":2125,"type":732},"Swimming",{"type":734,"content":2127},[2128,2130,2138,2140,2148],{"text":2129,"type":732},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2131,"type":732,"marks":2132},"Flo Master’s",[2133,2137],{"type":798,"attrs":2134},{"href":2135,"uuid":48,"anchor":48,"custom":2136,"target":802,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1078},{"text":2139,"type":732}," favorite forms of ",{"text":2141,"type":732,"marks":2142},"active recovery",[2143,2147],{"type":798,"attrs":2144},{"href":2145,"uuid":48,"anchor":48,"custom":2146,"target":802,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1078},{"text":2149,"type":732}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":726,"attrs":2151,"content":2152},{"level":768},[2153],{"text":2154,"type":732},"Tabata Bag Drills",{"type":734,"content":2156},[2157,2159,2167,2169,2177],{"text":2158,"type":732},"One great way to get your anaerobic endurance up is with ",{"text":2160,"type":732,"marks":2161},"Tabata",[2162,2166],{"type":798,"attrs":2163},{"href":2164,"uuid":48,"anchor":48,"custom":2165,"target":802,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1078},{"text":2168,"type":732}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":2170,"type":732,"marks":2171},"FightCamp App",[2172,2176],{"type":798,"attrs":2173},{"href":2174,"uuid":48,"anchor":48,"custom":2175,"target":802,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1078},{"text":2178,"type":732}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":726,"attrs":2180,"content":2181},{"level":768},[2182],{"text":2183,"type":732},"Footwork Heavy Sports",{"type":734,"content":2185},[2186,2188,2196],{"text":2187,"type":732},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":2189,"type":732,"marks":2190},"dancing",[2191,2195],{"type":798,"attrs":2192},{"href":2193,"uuid":48,"anchor":48,"custom":2194,"target":802,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1078},{"text":2197,"type":732}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":726,"attrs":2199,"content":2200},{"level":768},[2201],{"text":2202,"type":732},"Hiking",{"type":734,"content":2204},[2205,2207,2215],{"text":2206,"type":732},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":2208,"type":732,"marks":2209},"healthy snacks",[2210,2214],{"type":798,"attrs":2211},{"href":2212,"uuid":48,"anchor":48,"custom":2213,"target":802,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1078},{"text":2216,"type":732},"! ",{"type":726,"attrs":2218,"content":2219},{"level":768},[2220],{"text":2221,"type":732},"Shadowboxing Punchouts",{"type":734,"content":2223},[2224],{"text":2225,"type":732},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":726,"attrs":2227,"content":2228},{"level":728},[2229],{"text":2230,"type":732},"Shaking Up Your Cardio",{"type":734,"content":2232},[2233],{"text":2234,"type":732},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":726,"attrs":2236,"content":2237},{"level":728},[2238],{"text":901,"type":732},{"type":734,"content":2240},[2241,2242,2248],{"text":905,"type":732},{"text":907,"type":732,"marks":2243},[2244,2247],{"type":798,"attrs":2245},{"href":911,"uuid":48,"anchor":48,"custom":2246,"target":802,"linktype":13},{},{"type":1078},{"text":1346,"type":732},{"type":734,"content":2250},[2251],{"text":1642,"type":732},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2253,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2258,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2259,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2254,"component":118,"meta_info":2255,"meta_title":7,"block_image":2256,"cover_image":2257,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":2262,"title":2263,"plugin":43,"description":2264},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":2266,"alt":2267,"name":7,"focus":7,"title":2267,"filename":2268,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1373],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":2278,"created_at":2279,"published_at":2280,"updated_at":2281,"id":2282,"uuid":2283,"content":2284,"slug":2453,"full_slug":2454,"sort_by_date":48,"position":2455,"tag_list":2456,"is_startpage":9,"parent_id":1019,"meta_data":48,"group_id":2457,"first_published_at":2458,"release_id":48,"lang":60,"path":1022,"alternates":2459,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":2285,"faqs":2286,"title":2303,"topic":2304,"author":2319,"content":2320,"category":2437,"schedule":2445,"component":1005,"meta_info":2446,"cover_image":2449,"description":2448,"contributors":2452},"c628587a-c675-49db-aeb5-90c6a222f9b6",[2287,2291,2295,2299],{"_uid":2288,"answer":2289,"question":2290,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":2292,"answer":2293,"question":2294,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":2296,"answer":2297,"question":2298,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":2300,"answer":2301,"question":2302,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2305,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2317,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2318,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2306,"component":39,"meta_info":2314,"block_image":2315,"cover_image":2316,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2307,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2312,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2313,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2308,"component":118,"meta_info":2309,"meta_title":7,"block_image":2310,"cover_image":2311,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":723,"content":2321},[2322,2335,2340,2345,2357,2360,2365,2376,2379,2384,2395,2399,2403,2408,2421,2425,2434],{"type":734,"content":2323},[2324,2326,2333],{"text":2325,"type":732},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":2327,"type":732,"marks":2328},"shadowboxing",[2329],{"type":798,"attrs":2330},{"href":2331,"uuid":48,"anchor":48,"custom":2332,"target":802,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2334,"type":732}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":726,"attrs":2336,"content":2337},{"level":728},[2338],{"text":2339,"type":732},"Why You Should Practice Shadowboxing With Hand Weights",{"type":726,"attrs":2341,"content":2342},{"level":768},[2343],{"text":2344,"type":732},"1. Speed",{"type":749,"attrs":2346},{"id":2347,"body":2348},"58589914-3cf9-454d-8369-7218c807f59a",[2349],{"url":2350,"_uid":2351,"image":2352,"component":1439,"copyright_details":2356},{"id":7,"url":7,"linktype":1433,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":2353,"alt":2354,"name":7,"focus":48,"title":2354,"filename":2355,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":734,"content":2358},[2359],{"text":2293,"type":732},{"type":726,"attrs":2361,"content":2362},{"level":768},[2363],{"text":2364,"type":732},"2. Arm Endurance",{"type":749,"attrs":2366},{"id":2347,"body":2367},[2368],{"url":2369,"_uid":2370,"image":2371,"component":1439,"copyright_details":2375},{"id":7,"url":7,"linktype":1433,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2372,"alt":2373,"name":7,"focus":48,"title":2373,"filename":2374,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":734,"content":2377},[2378],{"text":2297,"type":732},{"type":726,"attrs":2380,"content":2381},{"level":768},[2382],{"text":2383,"type":732},"3. Cardiovascular Conditioning",{"type":749,"attrs":2385},{"id":2347,"body":2386},[2387],{"url":2388,"_uid":2389,"image":2390,"component":1439,"copyright_details":2394},{"id":7,"url":7,"linktype":1433,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2391,"alt":2392,"name":7,"focus":48,"title":2392,"filename":2393,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":734,"content":2396},[2397],{"text":2398,"type":732},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":734,"content":2400},[2401],{"text":2402,"type":732},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":726,"attrs":2404,"content":2405},{"level":728},[2406],{"text":2407,"type":732},"Amp Up Your Training",{"type":734,"content":2409},[2410,2412,2419],{"text":2411,"type":732},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":2413,"type":732,"marks":2414},"FightCamp Facebook Community",[2415],{"type":798,"attrs":2416},{"href":2417,"uuid":48,"anchor":48,"custom":2418,"target":802,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2420,"type":732}," and let me know.",{"type":726,"attrs":2422,"content":2423},{"level":728},[2424],{"text":901,"type":732},{"type":734,"content":2426},[2427,2428,2433],{"text":905,"type":732},{"text":907,"type":732,"marks":2429},[2430],{"type":798,"attrs":2431},{"href":911,"uuid":48,"anchor":48,"custom":2432,"target":802,"linktype":13},{},{"text":914,"type":732},{"type":734,"content":2435},[2436],{"text":918,"type":732},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2438,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2443,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2444,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2439,"component":118,"meta_info":2440,"meta_title":7,"block_image":2441,"cover_image":2442,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-16 00:00",{"_uid":2447,"title":2303,"plugin":43,"description":2448},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":2450,"alt":2278,"name":7,"focus":48,"title":2278,"filename":2451,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1373],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":2461,"created_at":2462,"published_at":2463,"updated_at":2464,"id":2465,"uuid":2466,"content":2467,"slug":2722,"full_slug":2723,"sort_by_date":48,"position":2724,"tag_list":2725,"is_startpage":9,"parent_id":1019,"meta_data":48,"group_id":2726,"first_published_at":2463,"release_id":48,"lang":60,"path":1022,"alternates":2727,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":2468,"faqs":2469,"title":2461,"topic":2490,"author":2505,"content":2506,"category":2703,"schedule":2711,"component":1005,"meta_info":2712,"cover_image":2716,"description":2720,"contributors":2721},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2470,2474,2478,2482,2486],{"_uid":2471,"answer":2472,"question":2473,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":2475,"answer":2476,"question":2477,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":2479,"answer":2480,"question":2481,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":2483,"answer":2484,"question":2485,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":2487,"answer":2488,"question":2489,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2491,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2503,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2504,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2492,"component":39,"meta_info":2500,"block_image":2501,"cover_image":2502,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2493,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2498,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2499,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2494,"component":118,"meta_info":2495,"meta_title":7,"block_image":2496,"cover_image":2497,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":723,"content":2507},[2508,2522,2526,2530,2534,2538,2542,2545,2550,2555,2569,2574,2578,2583,2587,2592,2606,2610,2614,2628,2642,2646,2650,2664,2669,2673,2686,2690,2700],{"type":734,"content":2509},[2510,2512,2520],{"text":2511,"type":732},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2513,"type":732,"marks":2514},"interval training",[2515,2519],{"type":798,"attrs":2516},{"href":2517,"uuid":48,"anchor":48,"custom":2518,"target":802,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1078},{"text":2521,"type":732}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":734,"content":2523},[2524],{"text":2525,"type":732},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":726,"attrs":2527,"content":2528},{"level":728},[2529],{"text":2473,"type":732},{"type":734,"content":2531},[2532],{"text":2533,"type":732},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":734,"content":2535},[2536],{"text":2537,"type":732},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":726,"attrs":2539,"content":2540},{"level":728},[2541],{"text":2477,"type":732},{"type":734,"content":2543},[2544],{"text":2476,"type":732},{"type":726,"attrs":2546,"content":2547},{"level":728},[2548],{"text":2549,"type":732},"Unique Benefits of HIIT",{"type":726,"attrs":2551,"content":2552},{"level":768},[2553],{"text":2554,"type":732},"Maximum Effectiveness in Less Time",{"type":734,"content":2556},[2557,2559,2567],{"text":2558,"type":732},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":2560,"type":732,"marks":2561},"25-30% more calories",[2562,2566],{"type":798,"attrs":2563},{"href":2564,"uuid":48,"anchor":48,"custom":2565,"target":802,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1078},{"text":2568,"type":732}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":726,"attrs":2570,"content":2571},{"level":768},[2572],{"text":2573,"type":732},"Tones Muscle",{"type":734,"content":2575},[2576],{"text":2577,"type":732},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":726,"attrs":2579,"content":2580},{"level":768},[2581],{"text":2582,"type":732},"Adds Variety",{"type":734,"content":2584},[2585],{"text":2586,"type":732},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":726,"attrs":2588,"content":2589},{"level":768},[2590],{"text":2591,"type":732},"Improves Cardiovascular Health",{"type":734,"content":2593},[2594,2596,2604],{"text":2595,"type":732},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":2597,"type":732,"marks":2598},"greater improvements in blood pressure",[2599,2603],{"type":798,"attrs":2600},{"href":2601,"uuid":48,"anchor":48,"custom":2602,"target":802,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1078},{"text":2605,"type":732}," and blood sugar than moderate-intensity workouts. ",{"type":726,"attrs":2607,"content":2608},{"level":728},[2609],{"text":2485,"type":732},{"type":734,"content":2611},[2612],{"text":2613,"type":732},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":734,"content":2615},[2616,2618,2626],{"text":2617,"type":732},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":2619,"type":732,"marks":2620},"roadwork",[2621,2625],{"type":798,"attrs":2622},{"href":2623,"uuid":48,"anchor":48,"custom":2624,"target":802,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1078},{"text":2627,"type":732},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":734,"content":2629},[2630,2632,2640],{"text":2631,"type":732},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2633,"type":732,"marks":2634},"HIIT jump rope workout",[2635,2639],{"type":798,"attrs":2636},{"href":2637,"uuid":48,"anchor":48,"custom":2638,"target":802,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1078},{"text":2641,"type":732}," for a full-body cardio blast in just minutes.",{"type":726,"attrs":2643,"content":2644},{"level":728},[2645],{"text":2489,"type":732},{"type":734,"content":2647},[2648],{"text":2649,"type":732},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":734,"content":2651},[2652,2654,2662],{"text":2653,"type":732},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2655,"type":732,"marks":2656},"10 minutes of HIIT boxing",[2657,2661],{"type":798,"attrs":2658},{"href":2659,"uuid":48,"anchor":48,"custom":2660,"target":802,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1078},{"text":2663,"type":732}," and feel the difference with just one workout.",{"type":726,"attrs":2665,"content":2666},{"level":728},[2667],{"text":2668,"type":732},"Hit With HIIT",{"type":734,"content":2670},[2671],{"text":2672,"type":732},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":734,"content":2674},[2675,2677,2685],{"text":2676,"type":732},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":2678,"type":732,"marks":2679},"FightCamp’s extensive library of HIIT workouts",[2680,2684],{"type":798,"attrs":2681},{"href":2682,"uuid":48,"anchor":48,"custom":2683,"target":802,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1078},{"text":1624,"type":732},{"type":726,"attrs":2687,"content":2688},{"level":728},[2689],{"text":901,"type":732},{"type":734,"content":2691},[2692,2693,2699],{"text":905,"type":732},{"text":907,"type":732,"marks":2694},[2695,2698],{"type":798,"attrs":2696},{"href":911,"uuid":48,"anchor":48,"custom":2697,"target":802,"linktype":13},{},{"type":1078},{"text":914,"type":732},{"type":734,"content":2701},[2702],{"text":1642,"type":732},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2704,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2709,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2710,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2705,"component":118,"meta_info":2706,"meta_title":7,"block_image":2707,"cover_image":2708,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":2713,"title":2714,"plugin":43,"description":2715},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":2717,"alt":2718,"name":7,"focus":7,"title":2718,"filename":2719,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1373],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1005,"created_at":2729,"published_at":2730,"updated_at":2731,"id":2732,"uuid":2733,"content":2734,"slug":1005,"full_slug":2755,"sort_by_date":48,"position":446,"tag_list":2756,"is_startpage":9,"parent_id":2757,"meta_data":48,"group_id":2758,"first_published_at":2759,"release_id":48,"lang":60,"path":7,"alternates":2760,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2735,"component":2736,"meta_info":2737,"custom_content_list":2739},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2738,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2740,2745,2750],{"_uid":2741,"label":2742,"value":2743,"dev_id":2744,"component":732},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2746,"label":2747,"value":2748,"dev_id":2749,"component":732},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2751,"label":2752,"value":2753,"dev_id":2754,"component":732},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892829588]