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Boxing balance keeps a fighter stable during their attack and defensive moves. Professional fighters will intentionally throw their opponent off-balance as a tactical move. Losing precious seconds to regain balance makes a boxer vulnerable and wastes energy. Maintaining balance also improves overall performance in boxing. Awareness of your center of gravity allows you to execute every move with maximum efficiency and power.","Why is balance important in boxing?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"379e71ba-b365-4f19-9529-5d179c383681","There are many reasons why you need balance in boxing. Here are four (4) of the top ways balance will improve your boxing: 1. Better Punching Power - Punching power is as much about skill as it is about energy. You need proper balance to execute a skillful, powerful punch. When a boxer has good balance, they can use the full force of their body weight behind every hit. 2. Improved Defense - When you’re balanced, you are less vulnerable to hits from your opponent because you are more capable of evasive maneuvers. If you do get hit, having solid training in balance will help you recover your balance faster. 3. More Agile - Balanced boxers can move more swiftly, incorporating more complex boxing footwork patterns and punch combinations. Agility is all about staying limber and being able to comfortably perform more complicated moves with confidence. 4. Superior Confidence - When a fighter knows it will take a lot to throw them off-balance, they know they have an edge. Feeling steady on your feet adds an extra boost of confidence, helping you feel more prepared for whatever might come at you.","Why do you need balance in boxing?",{"_uid":676,"answer":677,"question":678,"component":670},"64e4ecf6-2817-40cc-aa86-5caf6e7bd726","To stay balanced, boxers take a multi-faceted approach to training that includes body awareness, footwork drills, shadowboxing, and technique. Having awareness and control of the body’s center of gravity is first and foremost in keeping balance. In a normal standing position, your center of gravity is around the hips. As you bend your knees in a fighting stance, your center of gravity dips slightly lower, giving you more stability. As you move around, you want to consistently keep your upper body aligned over your lower body. Leaning too far back or forward can tip the balance. Beginners may feel off-balance because they are concentrating too much on the movement of their upper body and arms. It’s important to remember boxing is a full-body workout so you have to keep the entire body active and moving throughout.","How do boxers keep balanced?",{"_uid":680,"answer":681,"question":682,"component":670},"fcca386e-eb9c-490c-ba65-facbcf9ce8b6","Learning how to keep balance while boxing requires practice. Some beginners may have difficulty staying balanced at first, but after a short time, the movement will begin to feel natural. Remember, muscle memory is key to any athletic training! The best ways to work on your balance include: Boxing Footwork Drills - Footwork is a cornerstone of boxing training. Practicing boxing footwork sets you up for success by increasing both balance and agility. Most footwork drills require minimal equipment. Shadowboxing - Another foundational aspect of boxing training is shadowboxing. Shadowboxing helps to polish form and technique. Since you are going through the motions without punching a bag, you can focus more on your balance with every move.","How can I improve my balance for fighting?",{"_uid":684,"answer":685,"question":686,"component":670},"60f8d1e9-43ad-4720-9379-80e72ee9c4db","Boxers of all levels stay balanced following these four (4) tips: 1. Bend Your Knees - Your knees should never be locked when you are boxing. Always keep them slightly bent allowing you to move swiftly and smoothly. 2. Sink Into Your Stance - As you bend your knees in a fighting stance, you are lowering your butt rather than sticking it out behind you as you would in a squatting position. This keeps your torso in line above your center of gravity. 3. Keep Your Feet Down - Boxers move on the balls of their feet and avoid taking large steps that can rapidly change and throw off their center of gravity. Never throw a punch with one of your feet lifted. 4. Punch Lighter - Hitting with full force can easily throw you off-balance. Use less power if you feel at all unsure or unsteady.","How do boxers stay balanced?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":688,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"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":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":719,"full_slug":720,"sort_by_date":48,"position":55,"tag_list":721,"is_startpage":9,"parent_id":722,"meta_data":48,"group_id":723,"first_published_at":724,"release_id":48,"lang":60,"path":48,"alternates":725,"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":710,"_uid":711,"name":703,"photo":712,"component":715,"social_link_tiktok":7,"social_link_twitter":716,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":717,"social_link_linkedin":7,"social_link_instagram":718,"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":713,"alt":703,"name":7,"focus":48,"title":703,"filename":714,"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":727,"content":728},"doc",[729,735,739,743,750,754,758,762,767,771,776,796,801,805,810,814,819,823,828,832,836,840,845,849,853,858,868,873,885,889,894,898,903,919,924,928,933,937],{"type":730,"content":731},"paragraph",[732],{"text":733,"type":734},"Balance is one of those things that many people don’t think about – until they don’t have it. Suddenly the importance of balance is paramount is one’s mind.","text",{"type":730,"content":736},[737],{"text":738,"type":734},"All athletes need to work on their balance, and this is especially true for boxers.",{"type":730,"content":740},[741],{"text":742,"type":734},"The intense power and lightning-fast moves of champions require a very acute sense of balance, which is achieved through practice. Beginners should incorporate boxing balance drills early on in their training in order to establish a sense of balance for fighting.",{"type":744,"attrs":745,"content":747},"heading",{"level":746},2,[748],{"text":749,"type":734},"Why Is Balance Important In Boxing?",{"type":730,"content":751},[752],{"text":753,"type":734},"Boxers know that maintaining good balance can be the difference between a win and a knockout in the ring.",{"type":730,"content":755},[756],{"text":757,"type":734},"Boxing balance keeps a fighter stable during their attack and defensive moves. Professional fighters will intentionally throw their opponent off-balance as a tactical move. Losing precious seconds to regain balance makes a boxer vulnerable and wastes energy.",{"type":730,"content":759},[760],{"text":761,"type":734},"Maintaining balance also improves overall performance in boxing. Awareness of your center of gravity allows you to execute every move with maximum efficiency and power.",{"type":744,"attrs":763,"content":764},{"level":746},[765],{"text":766,"type":734},"Why Do You Need Balance In Boxing?",{"type":730,"content":768},[769],{"text":770,"type":734},"There are many reasons why you need balance in boxing. Here are four (4) of the top ways balance will improve your boxing:",{"type":744,"attrs":772,"content":773},{"level":746},[774],{"text":775,"type":734},"1. Better Punching Power",{"type":730,"content":777},[778,780,786,794],{"text":779,"type":734},"Punching power is as much about skill as it is about energy ",{"text":781,"type":734,"marks":782}," ",[783],{"type":784,"attrs":785},"styled",{"class":7},{"text":787,"type":734,"marks":788},"(How To Increase Punching Power)",[789],{"type":790,"attrs":791},"link",{"href":792,"uuid":48,"anchor":48,"target":793,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-exercises-to-increase-punching-power-no-equipment-needed","_blank",{"text":795,"type":734},". You need proper balance to execute a skillful, powerful punch. When a boxer has good balance, they can use the full force of their body weight behind every hit.",{"type":744,"attrs":797,"content":798},{"level":746},[799],{"text":800,"type":734},"2. Improved Defense",{"type":730,"content":802},[803],{"text":804,"type":734},"When you’re balanced, you are less vulnerable to hits from your opponent because you are more capable of evasive maneuvers. If you do get hit, having solid training in balance will help you recover your balance faster.",{"type":744,"attrs":806,"content":807},{"level":746},[808],{"text":809,"type":734},"3. Increased Agility",{"type":730,"content":811},[812],{"text":813,"type":734},"Balanced boxers can move more swiftly, incorporating more complex boxing footwork patterns and punch combinations. Agility is all about staying limber and being able to comfortably perform more complicated moves with confidence.",{"type":744,"attrs":815,"content":816},{"level":746},[817],{"text":818,"type":734},"4. Superior Confidence",{"type":730,"content":820},[821],{"text":822,"type":734},"When a fighter knows it will take a lot to throw them off-balance, they know they have an edge. Feeling steady on your feet adds an extra boost of confidence, helping you feel more prepared for whatever might come at you.",{"type":744,"attrs":824,"content":825},{"level":746},[826],{"text":827,"type":734},"How Do Boxers Keep Balanced?",{"type":730,"content":829},[830],{"text":831,"type":734},"To stay balanced, boxers take a multi-faceted approach to training that includes body awareness, footwork drills, shadowboxing, and technique.",{"type":730,"content":833},[834],{"text":835,"type":734},"Having awareness and control of the body’s center of gravity is first and foremost in keeping balance. In a normal standing position, your center of gravity is around the hips. As you bend your knees in a fighting stance, your center of gravity dips slightly lower, giving you more stability. As you move around, you want to consistently keep your upper body aligned over your lower body. Leaning too far back or forward can tip the balance.",{"type":730,"content":837},[838],{"text":839,"type":734},"Beginners may feel off-balance because they are concentrating too much on the movement of their upper body and arms. It’s important to remember boxing is a full-body workout so you have to keep the entire body active and moving throughout.",{"type":744,"attrs":841,"content":842},{"level":746},[843],{"text":844,"type":734},"How Can I Improve My Balance For Fighting?",{"type":730,"content":846},[847],{"text":848,"type":734},"Learning how to keep balance while boxing requires practice. Some beginners may have difficulty staying balanced at first, but after a short time, the movement will begin to feel natural. Remember, muscle memory is key to any athletic training!",{"type":730,"content":850},[851],{"text":852,"type":734},"The best ways to work on your balance include:",{"type":744,"attrs":854,"content":855},{"level":746},[856],{"text":857,"type":734},"Boxing Footwork Drills",{"type":730,"content":859},[860,866],{"text":861,"type":734,"marks":862},"Footwork",[863],{"type":790,"attrs":864},{"href":865,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-footwork-drills-for-beginners",{"text":867,"type":734}," is a cornerstone of boxing training. Practicing boxing footwork sets you up for success by increasing both balance and agility. Most footwork drills require minimal equipment.",{"type":744,"attrs":869,"content":870},{"level":746},[871],{"text":872,"type":734},"Shadowboxing",{"type":730,"content":874},[875,877,883],{"text":876,"type":734},"Another foundational aspect of boxing training is ",{"text":878,"type":734,"marks":879},"shadowboxing",[880],{"type":790,"attrs":881},{"href":882,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-start-shadowboxing",{"text":884,"type":734},". Shadowboxing helps to polish form and technique. Since you are going through the motions without punching a bag, you can focus more on your balance with every move.",{"type":730,"content":886},[887],{"text":888,"type":734},"Additionally, boxers of all levels should follow these four (4) tips to maintain balance:",{"type":744,"attrs":890,"content":891},{"level":746},[892],{"text":893,"type":734},"1. Bend Your Knees",{"type":730,"content":895},[896],{"text":897,"type":734},"Your knees should never be locked when you are boxing. Always keep them slightly bent allowing you to move swiftly and smoothly.",{"type":744,"attrs":899,"content":900},{"level":746},[901],{"text":902,"type":734},"2. Sink Into Your Stance",{"type":730,"content":904},[905,907,911,917],{"text":906,"type":734},"As you bend your knees in a fighting stance, you are lowering your butt rather than sticking it out behind you as you would in a squatting position ",{"text":781,"type":734,"marks":908},[909],{"type":784,"attrs":910},{"class":7},{"text":912,"type":734,"marks":913},"(The Ultimate Guide To Boxing Stances)",[914],{"type":790,"attrs":915},{"href":916,"uuid":48,"anchor":48,"target":793,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/the-ultimate-guide-to-boxing-stances",{"text":918,"type":734},". This keeps your torso in line above your center of gravity.",{"type":744,"attrs":920,"content":921},{"level":746},[922],{"text":923,"type":734},"3. Keep Your Feet Down",{"type":730,"content":925},[926],{"text":927,"type":734},"Boxers move on the balls of their feet and avoid taking large steps that can rapidly change and throw off their center of gravity. Never throw a punch with one of your feet lifted.",{"type":744,"attrs":929,"content":930},{"level":746},[931],{"text":932,"type":734},"4. Punch Lighter",{"type":730,"content":934},[935],{"text":936,"type":734},"Hitting with full force can easily throw you off-balance. Use less power if you feel at all unsure or unsteady.",{"type":730,"content":938},[939],{"text":940,"type":734},"Staying balanced in boxing is an art form, but all it takes is some consistent training. Beginners will feel the difference in every motion as they learn to command their whole body in every punch. Increasing your balance is one of many boxing skills that will prove invaluable across all athletic pursuits.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":942,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":947,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":948,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":943,"component":118,"meta_info":944,"meta_title":7,"block_image":945,"cover_image":946,"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},[],[],"2020-12-14 00:00","article",{"_uid":952,"title":953,"plugin":43,"description":954},"0241f698-ce72-4e66-9117-1c2c2cd1b556","How To Improve Balance For Boxing","All boxers know that good balance can make or break a competitive fight. Beginners should practice boxing balance drills to give them an extra edge in training.",{"id":956,"alt":657,"name":7,"focus":48,"title":657,"filename":957,"copyright":7,"fieldtype":50},3349964,"https://a.storyblok.com/f/115220/2400x990/9319a7ee59/how-do-boxers-stay-balanced.jpg",[],"how-do-boxers-stay-balanced","blogs/how-do-boxers-stay-balanced",-420,[],60887917,"032adad4-a16e-4bfc-8d08-24b43149f017","2020-12-14T07:24:00.000Z",[],["Reactive",968],[969,1327,1505,1798,2038,2225],{"name":970,"created_at":971,"published_at":972,"updated_at":973,"id":974,"uuid":975,"content":976,"slug":1318,"full_slug":1319,"sort_by_date":48,"position":1320,"tag_list":1321,"is_startpage":9,"parent_id":963,"meta_data":48,"group_id":1323,"first_published_at":1324,"release_id":48,"lang":60,"path":1325,"alternates":1326,"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":977,"faqs":978,"title":970,"topic":991,"author":1006,"content":1007,"category":1299,"schedule":1307,"component":950,"meta_info":1308,"cover_image":1312,"description":1316,"contributors":1317},"96feb388-d990-4f15-a1d8-bbd61d760f28",[979,983,987],{"_uid":980,"answer":981,"question":982,"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":984,"answer":985,"question":986,"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":988,"answer":989,"question":990,"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":992,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1004,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1005,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":993,"component":39,"meta_info":1001,"block_image":1002,"cover_image":1003,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":994,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":999,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1000,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":995,"component":118,"meta_info":996,"meta_title":7,"block_image":997,"cover_image":998,"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":727,"content":1008},[1009,1024,1028,1040,1045,1051,1082,1087,1114,1119,1141,1146,1168,1173,1195,1200,1227,1232,1248,1252,1276,1281,1295],{"type":730,"content":1010},[1011,1013,1022],{"text":1012,"type":734},"Post-workout ",{"text":1014,"type":734,"marks":1015},"stretches",[1016,1020],{"type":790,"attrs":1017},{"href":1018,"uuid":48,"anchor":48,"custom":1019,"target":793,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1021},"underline",{"text":1023,"type":734}," 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":744,"attrs":1025,"content":1026},{"level":746},[1027],{"text":982,"type":734},{"type":730,"content":1029},[1030,1038],{"text":1031,"type":734,"marks":1032},"Research",[1033,1037],{"type":790,"attrs":1034},{"href":1035,"uuid":48,"anchor":48,"custom":1036,"target":793,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1021},{"text":1039,"type":734}," 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":744,"attrs":1041,"content":1042},{"level":746},[1043],{"text":1044,"type":734},"7 Stretches to Help You Recover Post-Workout",{"type":744,"attrs":1046,"content":1048},{"level":1047},3,[1049],{"text":1050,"type":734},"Shoulder Flossing",{"type":1052,"attrs":1053,"content":1056},"ordered_list",{"order":1054},{"order":1055},1,[1057,1064,1070,1076],{"type":1058,"content":1059},"list_item",[1060],{"type":730,"content":1061},[1062],{"text":1063,"type":734},"Start in a standing position.",{"type":1058,"content":1065},[1066],{"type":730,"content":1067},[1068],{"text":1069,"type":734},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":1058,"content":1071},[1072],{"type":730,"content":1073},[1074],{"text":1075,"type":734},"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":1058,"content":1077},[1078],{"type":730,"content":1079},[1080],{"text":1081,"type":734},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":744,"attrs":1083,"content":1084},{"level":1047},[1085],{"text":1086,"type":734},"World's Greatest Stretch ",{"type":1052,"attrs":1088,"content":1089},{"order":1055},[1090,1096,1102,1108],{"type":1058,"content":1091},[1092],{"type":730,"content":1093},[1094],{"text":1095,"type":734},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":1058,"content":1097},[1098],{"type":730,"content":1099},[1100],{"text":1101,"type":734},"Next to the left hand, raise the left hand to the sky. ",{"type":1058,"content":1103},[1104],{"type":730,"content":1105},[1106],{"text":1107,"type":734},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":1058,"content":1109},[1110],{"type":730,"content":1111},[1112],{"text":1113,"type":734},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":744,"attrs":1115,"content":1116},{"level":1047},[1117],{"text":1118,"type":734},"Kneeling Quad/Hip Flexor Stretch",{"type":1052,"attrs":1120,"content":1122},{"order":1121},{"order":1055},[1123,1129,1135],{"type":1058,"content":1124},[1125],{"type":730,"content":1126},[1127],{"text":1128,"type":734},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":1058,"content":1130},[1131],{"type":730,"content":1132},[1133],{"text":1134,"type":734},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":1058,"content":1136},[1137],{"type":730,"content":1138},[1139],{"text":1140,"type":734},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":744,"attrs":1142,"content":1143},{"level":1047},[1144],{"text":1145,"type":734},"Cat/Cow",{"type":1052,"attrs":1147,"content":1149},{"order":1148},{"order":1055},[1150,1156,1162],{"type":1058,"content":1151},[1152],{"type":730,"content":1153},[1154],{"text":1155,"type":734},"Start on all fours, neutral spine. ",{"type":1058,"content":1157},[1158],{"type":730,"content":1159},[1160],{"text":1161,"type":734},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":1058,"content":1163},[1164],{"type":730,"content":1165},[1166],{"text":1167,"type":734},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":744,"attrs":1169,"content":1170},{"level":1047},[1171],{"text":1172,"type":734},"Thread the Needle",{"type":1052,"attrs":1174,"content":1176},{"order":1175},{"order":1055},[1177,1183,1189],{"type":1058,"content":1178},[1179],{"type":730,"content":1180},[1181],{"text":1182,"type":734},"Start on all fours. ",{"type":1058,"content":1184},[1185],{"type":730,"content":1186},[1187],{"text":1188,"type":734},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":1058,"content":1190},[1191],{"type":730,"content":1192},[1193],{"text":1194,"type":734},"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":744,"attrs":1196,"content":1197},{"level":1047},[1198],{"text":1199,"type":734},"Thread the Needle With a Twist ",{"type":1052,"attrs":1201,"content":1203},{"order":1202},{"order":1055},[1204,1209,1215,1221],{"type":1058,"content":1205},[1206],{"type":730,"content":1207},[1208],{"text":1182,"type":734},{"type":1058,"content":1210},[1211],{"type":730,"content":1212},[1213],{"text":1214,"type":734},"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":1058,"content":1216},[1217],{"type":730,"content":1218},[1219],{"text":1220,"type":734},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":1058,"content":1222},[1223],{"type":730,"content":1224},[1225],{"text":1226,"type":734},"Return to the starting position.",{"type":744,"attrs":1228,"content":1229},{"level":1047},[1230],{"text":1231,"type":734},"Scorpion Stretch (Prone) ",{"type":1052,"attrs":1233,"content":1235},{"order":1234},{"order":1055},[1236,1242],{"type":1058,"content":1237},[1238],{"type":730,"content":1239},[1240],{"text":1241,"type":734},"Begin lying down, arms out in T. ",{"type":1058,"content":1243},[1244],{"type":730,"content":1245},[1246],{"text":1247,"type":734},"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":744,"attrs":1249,"content":1250},{"level":746},[1251],{"text":990,"type":734},{"type":730,"content":1253},[1254,1256,1264,1266,1274],{"text":1255,"type":734},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":1257,"type":734,"marks":1258},"range of motion improvements",[1259,1263],{"type":790,"attrs":1260},{"href":1261,"uuid":48,"anchor":48,"custom":1262,"target":793,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1021},{"text":1265,"type":734},". 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":1267,"type":734,"marks":1268},"Studies",[1269,1273],{"type":790,"attrs":1270},{"href":1271,"uuid":48,"anchor":48,"custom":1272,"target":793,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1021},{"text":1275,"type":734}," 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":744,"attrs":1277,"content":1278},{"level":746},[1279],{"text":1280,"type":734},"Train Like a Fighter",{"type":730,"content":1282},[1283,1285,1293],{"text":1284,"type":734},"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":1286,"type":734,"marks":1287},"FightCamp",[1288,1292],{"type":790,"attrs":1289},{"href":1290,"uuid":48,"anchor":48,"custom":1291,"target":793,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1021},{"text":1294,"type":734}," 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":730,"content":1296},[1297],{"text":1298,"type":734},"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":1300,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1305,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1306,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1301,"component":118,"meta_info":1302,"meta_title":7,"block_image":1303,"cover_image":1304,"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":1309,"title":1310,"plugin":43,"description":1311},"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":1313,"alt":1314,"name":7,"focus":7,"title":1314,"filename":1315,"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,[1322],"featured","b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z","training/{{story.slug}}",[],{"name":1328,"created_at":1329,"published_at":1330,"updated_at":1331,"id":1332,"uuid":1333,"content":1334,"slug":1499,"full_slug":1500,"sort_by_date":48,"position":1501,"tag_list":1502,"is_startpage":9,"parent_id":963,"meta_data":48,"group_id":1503,"first_published_at":1330,"release_id":48,"lang":60,"path":1325,"alternates":1504,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":1335,"faqs":1336,"title":1328,"topic":1345,"author":1360,"content":1361,"category":1480,"schedule":1488,"component":950,"meta_info":1489,"cover_image":1493,"description":1497,"contributors":1498},"c6387572-343f-40bf-8172-852035367c90",[1337,1341],{"_uid":1338,"answer":1339,"question":1340,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":1342,"answer":1343,"question":1344,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1346,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1358,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1359,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1347,"component":39,"meta_info":1355,"block_image":1356,"cover_image":1357,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1348,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1353,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1354,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1349,"component":118,"meta_info":1350,"meta_title":7,"block_image":1351,"cover_image":1352,"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":727,"content":1362},[1363,1368,1371,1376,1381,1385,1390,1394,1399,1412,1417,1430,1435,1439,1444,1455,1460,1464,1468,1477],{"type":744,"attrs":1364,"content":1365},{"level":746},[1366],{"text":1367,"type":734},"Boxing Gym Culture",{"type":730,"content":1369},[1370],{"text":1343,"type":734},{"type":744,"attrs":1372,"content":1373},{"level":746},[1374],{"text":1375,"type":734},"What Are the Basic Boxing Gym Rules? ",{"type":744,"attrs":1377,"content":1378},{"level":1047},[1379],{"text":1380,"type":734},"Yes Coach, No Coach",{"type":730,"content":1382},[1383],{"text":1384,"type":734},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":744,"attrs":1386,"content":1387},{"level":1047},[1388],{"text":1389,"type":734},"Sharing is Caring",{"type":730,"content":1391},[1392],{"text":1393,"type":734},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":744,"attrs":1395,"content":1396},{"level":1047},[1397],{"text":1398,"type":734},"Keep it Clean",{"type":730,"content":1400},[1401,1403,1410],{"text":1402,"type":734},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":1404,"type":734,"marks":1405},"clean it off.",[1406],{"type":790,"attrs":1407},{"href":1408,"uuid":48,"anchor":48,"custom":1409,"target":793,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":1411,"type":734}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":744,"attrs":1413,"content":1414},{"level":1047},[1415],{"text":1416,"type":734},"No Killers in Sparring",{"type":730,"content":1418},[1419,1421,1428],{"text":1420,"type":734},"In most boxing gym workouts you will find yourself ",{"text":1422,"type":734,"marks":1423},"sparring",[1424],{"type":790,"attrs":1425},{"href":1426,"uuid":48,"anchor":48,"custom":1427,"target":793,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1429,"type":734},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":744,"attrs":1431,"content":1432},{"level":1047},[1433],{"text":1434,"type":734},"Don’t Dump Your Weights",{"type":730,"content":1436},[1437],{"text":1438,"type":734},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":744,"attrs":1440,"content":1441},{"level":1047},[1442],{"text":1443,"type":734},"Leave the Weightcut Fighter Alone",{"type":730,"content":1445},[1446,1448,1453],{"text":1447,"type":734},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":1449,"type":734,"marks":1450},"leave them alone.",[1451],{"type":1452},"italic",{"text":1454,"type":734}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":744,"attrs":1456,"content":1457},{"level":1047},[1458],{"text":1459,"type":734},"The Golden Rule",{"type":730,"content":1461},[1462],{"text":1463,"type":734},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":744,"attrs":1465,"content":1466},{"level":746},[1467],{"text":1280,"type":734},{"type":730,"content":1469},[1470,1471,1476],{"text":1284,"type":734},{"text":1286,"type":734,"marks":1472},[1473],{"type":790,"attrs":1474},{"href":1290,"uuid":48,"anchor":48,"custom":1475,"target":793,"linktype":13},{},{"text":1294,"type":734},{"type":730,"content":1478},[1479],{"text":1298,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1481,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1486,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1487,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1482,"component":118,"meta_info":1483,"meta_title":7,"block_image":1484,"cover_image":1485,"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},[],[],"2023-01-25 00:00",{"_uid":1490,"title":1491,"plugin":43,"description":1492},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":1494,"alt":1495,"name":7,"focus":7,"title":1495,"filename":1496,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1322],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":1506,"created_at":1507,"published_at":1508,"updated_at":1509,"id":1510,"uuid":1511,"content":1512,"slug":1791,"full_slug":1792,"sort_by_date":48,"position":1793,"tag_list":1794,"is_startpage":9,"parent_id":963,"meta_data":48,"group_id":1795,"first_published_at":1796,"release_id":48,"lang":60,"path":1325,"alternates":1797,"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":1513,"faqs":1514,"title":1527,"topic":1528,"author":1360,"content":1543,"category":1772,"schedule":1780,"component":950,"meta_info":1781,"cover_image":1785,"description":1789,"contributors":1790},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1515,1519,1523],{"_uid":1516,"answer":1517,"question":1518,"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":1520,"answer":1521,"question":1522,"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":1524,"answer":1525,"question":1526,"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":1529,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1541,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1542,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1530,"component":39,"meta_info":1538,"block_image":1539,"cover_image":1540,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1531,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1536,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1537,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1532,"component":118,"meta_info":1533,"meta_title":7,"block_image":1534,"cover_image":1535,"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},[],[],{"type":727,"content":1544},[1545,1549,1554,1569,1583,1588,1609,1613,1618,1635,1639,1659,1663,1668,1683,1687,1692,1716,1721,1735,1739,1753,1757,1768],{"type":730,"content":1546},[1547],{"text":1548,"type":734},"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":744,"attrs":1550,"content":1551},{"level":746},[1552],{"text":1553,"type":734},"Floyd “Money” Mayweather Jr.",{"type":1555,"attrs":1556},"blok",{"id":1557,"body":1558},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1559],{"url":1560,"_uid":1562,"image":1563,"component":1567,"copyright_details":1568},{"id":7,"url":7,"linktype":1561,"fieldtype":14,"cached_url":7},"story","i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1564,"alt":1565,"name":7,"focus":7,"title":1565,"filename":1566,"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":730,"content":1570},[1571,1573,1581],{"text":1572,"type":734},"Regarded as the best technical boxer of this age, ",{"text":1574,"type":734,"marks":1575},"Floyd Mayweather Jr.",[1576,1580],{"type":790,"attrs":1577},{"href":1578,"uuid":48,"anchor":48,"custom":1579,"target":793,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1021},{"text":1582,"type":734}," 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":744,"attrs":1584,"content":1585},{"level":1047},[1586],{"text":1587,"type":734},"The Philly Shell",{"type":1589,"content":1590},"bullet_list",[1591,1597,1603],{"type":1058,"content":1592},[1593],{"type":730,"content":1594},[1595],{"text":1596,"type":734},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":1058,"content":1598},[1599],{"type":730,"content":1600},[1601],{"text":1602,"type":734},"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":1058,"content":1604},[1605],{"type":730,"content":1606},[1607],{"text":1608,"type":734},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":730,"content":1610},[1611],{"text":1612,"type":734},"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":744,"attrs":1614,"content":1615},{"level":746},[1616],{"text":1617,"type":734},"Pernell “Sweet Pea” Whitaker",{"type":1555,"attrs":1619},{"id":1557,"body":1620},[1621],{"url":1622,"_uid":1623,"image":1624,"component":1567,"copyright_details":1628},{"id":7,"url":7,"linktype":1561,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":1625,"alt":1626,"name":7,"focus":7,"title":1626,"filename":1627,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[1629],{"_uid":1630,"link":1631,"title":1633,"component":1634},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":1632,"target":793,"linktype":13,"fieldtype":14,"cached_url":1632},"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":730,"content":1636},[1637],{"text":1638,"type":734},"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":1589,"content":1640},[1641,1647,1653],{"type":1058,"content":1642},[1643],{"type":730,"content":1644},[1645],{"text":1646,"type":734},"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":1058,"content":1648},[1649],{"type":730,"content":1650},[1651],{"text":1652,"type":734},"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":1058,"content":1654},[1655],{"type":730,"content":1656},[1657],{"text":1658,"type":734},"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":730,"content":1660},[1661],{"text":1662,"type":734},"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":744,"attrs":1664,"content":1665},{"level":746},[1666],{"text":1667,"type":734},"Muhammad Ali",{"type":1555,"attrs":1669},{"id":1557,"body":1670},[1671],{"url":1672,"_uid":1673,"image":1674,"component":1567,"copyright_details":1677},{"id":7,"url":7,"linktype":1561,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":1675,"alt":1565,"name":7,"focus":7,"title":1565,"filename":1676,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[1678],{"_uid":1679,"link":1680,"title":1682,"component":1634},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":1681,"target":793,"linktype":13,"fieldtype":14,"cached_url":1681},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":730,"content":1684},[1685],{"text":1686,"type":734},"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":744,"attrs":1688,"content":1689},{"level":1047},[1690],{"text":1691,"type":734},"The Ali Shuffle",{"type":1589,"content":1693},[1694,1710],{"type":1058,"content":1695},[1696],{"type":730,"content":1697},[1698,1700,1708],{"text":1699,"type":734},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":1701,"type":734,"marks":1702},"To do the Ali Shuffle",[1703,1707],{"type":790,"attrs":1704},{"href":1705,"uuid":48,"anchor":48,"custom":1706,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1021},{"text":1709,"type":734},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":1058,"content":1711},[1712],{"type":730,"content":1713},[1714],{"text":1715,"type":734},"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":744,"attrs":1717,"content":1718},{"level":1047},[1719],{"text":1720,"type":734},"The Rope a Dope",{"type":1589,"content":1722},[1723,1729],{"type":1058,"content":1724},[1725],{"type":730,"content":1726},[1727],{"text":1728,"type":734},"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":1058,"content":1730},[1731],{"type":730,"content":1732},[1733],{"text":1734,"type":734},"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":730,"content":1736},[1737],{"text":1738,"type":734},"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":730,"content":1740},[1741,1743,1751],{"text":1742,"type":734},"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":1744,"type":734,"marks":1745},"FightCamp Community",[1746,1750],{"type":790,"attrs":1747},{"href":1748,"uuid":48,"anchor":48,"custom":1749,"target":793,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1021},{"text":1752,"type":734},"!",{"type":744,"attrs":1754,"content":1755},{"level":746},[1756],{"text":1280,"type":734},{"type":730,"content":1758},[1759,1760,1766],{"text":1284,"type":734},{"text":1286,"type":734,"marks":1761},[1762,1765],{"type":790,"attrs":1763},{"href":1290,"uuid":48,"anchor":48,"custom":1764,"target":793,"linktype":13},{},{"type":1021},{"text":1767,"type":734}," 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":730,"content":1769},[1770],{"text":1771,"type":734},"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":1773,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1778,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1779,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1774,"component":118,"meta_info":1775,"meta_title":7,"block_image":1776,"cover_image":1777,"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":1782,"title":1783,"plugin":43,"description":1784},"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":1786,"alt":1787,"name":7,"focus":7,"title":1787,"filename":1788,"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,[1322],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":1799,"created_at":1800,"published_at":1801,"updated_at":1802,"id":1803,"uuid":1804,"content":1805,"slug":2031,"full_slug":2032,"sort_by_date":48,"position":2033,"tag_list":2034,"is_startpage":9,"parent_id":963,"meta_data":48,"group_id":2035,"first_published_at":2036,"release_id":48,"lang":60,"path":1325,"alternates":2037,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":1806,"faqs":1807,"title":1799,"topic":1816,"author":1831,"content":1832,"category":2012,"schedule":2020,"component":950,"meta_info":2021,"cover_image":2025,"description":2029,"contributors":2030},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1808,1812],{"_uid":1809,"answer":1810,"question":1811,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":1813,"answer":1814,"question":1815,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1817,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1829,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1830,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1818,"component":39,"meta_info":1826,"block_image":1827,"cover_image":1828,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1819,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1824,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1825,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1820,"component":118,"meta_info":1821,"meta_title":7,"block_image":1822,"cover_image":1823,"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":727,"content":1833},[1834,1839,1843,1848,1852,1857,1861,1887,1892,1896,1901,1905,1910,1914,1919,1932,1937,1950,1955,1959,1964,1968,1973,1977,1982,1986,1991,1995,2000],{"type":744,"attrs":1835,"content":1836},{"level":746},[1837],{"text":1838,"type":734},"Staying Safe While Exercising in the Cold",{"type":730,"content":1840},[1841],{"text":1842,"type":734},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":744,"attrs":1844,"content":1845},{"level":1047},[1846],{"text":1847,"type":734},"Watch the Windchill",{"type":730,"content":1849},[1850],{"text":1851,"type":734},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":744,"attrs":1853,"content":1854},{"level":1047},[1855],{"text":1856,"type":734},"Protect Your Extremities",{"type":730,"content":1858},[1859],{"text":1860,"type":734},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":1589,"content":1862},[1863,1869,1875,1881],{"type":1058,"content":1864},[1865],{"type":730,"content":1866},[1867],{"text":1868,"type":734},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":1058,"content":1870},[1871],{"type":730,"content":1872},[1873],{"text":1874,"type":734},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":1058,"content":1876},[1877],{"type":730,"content":1878},[1879],{"text":1880,"type":734},"Wear a hat or headband that covers your ears",{"type":1058,"content":1882},[1883],{"type":730,"content":1884},[1885],{"text":1886,"type":734},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":744,"attrs":1888,"content":1889},{"level":1047},[1890],{"text":1891,"type":734},"Wear Layers",{"type":730,"content":1893},[1894],{"text":1895,"type":734},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":744,"attrs":1897,"content":1898},{"level":1047},[1899],{"text":1900,"type":734},"Don’t Forget Sunscreen",{"type":730,"content":1902},[1903],{"text":1904,"type":734},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":744,"attrs":1906,"content":1907},{"level":746},[1908],{"text":1909,"type":734},"Getting Motivated to Workout in the Cold ",{"type":730,"content":1911},[1912],{"text":1913,"type":734},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":744,"attrs":1915,"content":1916},{"level":1047},[1917],{"text":1918,"type":734},"Invest in New Activewear",{"type":730,"content":1920},[1921,1923,1930],{"text":1922,"type":734},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":1924,"type":734,"marks":1925},"new workout gear",[1926],{"type":790,"attrs":1927},{"href":1928,"uuid":48,"anchor":48,"custom":1929,"target":793,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":1931,"type":734}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":744,"attrs":1933,"content":1934},{"level":1047},[1935],{"text":1936,"type":734},"Find a Workout Buddy",{"type":730,"content":1938},[1939,1941,1948],{"text":1940,"type":734},"Accountability! Accountability! Accountability! Finding a ",{"text":1942,"type":734,"marks":1943},"workout buddy",[1944],{"type":790,"attrs":1945},{"href":1946,"uuid":48,"anchor":48,"custom":1947,"target":793,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":1949,"type":734}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":744,"attrs":1951,"content":1952},{"level":1047},[1953],{"text":1954,"type":734},"Benefits of Working Out in the Cold",{"type":730,"content":1956},[1957],{"text":1958,"type":734},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":744,"attrs":1960,"content":1961},{"level":1047},[1962],{"text":1963,"type":734},"Combat Seasonal Affective Disorder",{"type":730,"content":1965},[1966],{"text":1967,"type":734},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":744,"attrs":1969,"content":1970},{"level":1047},[1971],{"text":1972,"type":734},"Boost Your Immune System",{"type":730,"content":1974},[1975],{"text":1976,"type":734},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":744,"attrs":1978,"content":1979},{"level":1047},[1980],{"text":1981,"type":734},"Diverse Training Options",{"type":730,"content":1983},[1984],{"text":1985,"type":734},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":744,"attrs":1987,"content":1988},{"level":1047},[1989],{"text":1990,"type":734},"Burn More Calories",{"type":730,"content":1992},[1993],{"text":1994,"type":734},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":744,"attrs":1996,"content":1997},{"level":746},[1998],{"text":1999,"type":734},"Train Like a Fighter in the Cold",{"type":730,"content":2001},[2002,2004,2010],{"text":2003,"type":734},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1286,"type":734,"marks":2005},[2006,2009],{"type":790,"attrs":2007},{"href":1290,"uuid":48,"anchor":48,"custom":2008,"target":793,"linktype":13},{},{"type":1021},{"text":2011,"type":734}," 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. 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":2013,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2018,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2019,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2014,"component":118,"meta_info":2015,"meta_title":7,"block_image":2016,"cover_image":2017,"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},[],[],"2023-01-29 00:00",{"_uid":2022,"title":2023,"plugin":43,"description":2024},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":2026,"alt":2027,"name":7,"focus":7,"title":2027,"filename":2028,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1322],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2039,"created_at":2040,"published_at":2041,"updated_at":2042,"id":2043,"uuid":2044,"content":2045,"slug":2218,"full_slug":2219,"sort_by_date":48,"position":2220,"tag_list":2221,"is_startpage":9,"parent_id":963,"meta_data":48,"group_id":2222,"first_published_at":2223,"release_id":48,"lang":60,"path":1325,"alternates":2224,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":2046,"faqs":2047,"title":2064,"topic":2065,"author":1360,"content":2080,"category":2199,"schedule":2207,"component":950,"meta_info":2208,"cover_image":2212,"description":2216,"contributors":2217},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[2048,2052,2056,2060],{"_uid":2049,"answer":2050,"question":2051,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":2053,"answer":2054,"question":2055,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":2057,"answer":2058,"question":2059,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":2061,"answer":2062,"question":2063,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2066,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2078,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2079,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2067,"component":39,"meta_info":2075,"block_image":2076,"cover_image":2077,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2068,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2073,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2074,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2069,"component":118,"meta_info":2070,"meta_title":7,"block_image":2071,"cover_image":2072,"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},[],[],{"type":727,"content":2081},[2082,2094,2098,2109,2122,2126,2135,2139,2143,2152,2165,2170,2183,2187,2196],{"type":730,"content":2083},[2084,2086,2092],{"text":2085,"type":734},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":1667,"type":734,"marks":2087},[2088],{"type":790,"attrs":2089},{"href":2090,"uuid":48,"anchor":48,"custom":2091,"target":793,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":2093,"type":734}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":744,"attrs":2095,"content":2096},{"level":746},[2097],{"text":2055,"type":734},{"type":1555,"attrs":2099},{"id":2100,"body":2101},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[2102],{"url":7,"_uid":2103,"image":2104,"component":1567,"copyright_details":2108},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":2105,"alt":2106,"name":7,"focus":7,"title":2106,"filename":2107,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":730,"content":2110},[2111,2113,2120],{"text":2112,"type":734},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":2114,"type":734,"marks":2115},"Manny Pacquiao",[2116],{"type":790,"attrs":2117},{"href":2118,"uuid":48,"anchor":48,"custom":2119,"target":793,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":2121,"type":734},". His punches have great technique and flow well, naturally building momentum.",{"type":744,"attrs":2123,"content":2124},{"level":746},[2125],{"text":2059,"type":734},{"type":1555,"attrs":2127},{"id":2100,"body":2128},[2129],{"url":7,"_uid":2130,"image":2131,"component":1567,"copyright_details":2134},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":2132,"alt":2106,"name":7,"focus":7,"title":2106,"filename":2133,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":730,"content":2136},[2137],{"text":2138,"type":734},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":744,"attrs":2140,"content":2141},{"level":746},[2142],{"text":2063,"type":734},{"type":1555,"attrs":2144},{"id":2100,"body":2145},[2146],{"url":7,"_uid":2147,"image":2148,"component":1567,"copyright_details":2151},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":2149,"alt":2106,"name":7,"focus":7,"title":2106,"filename":2150,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":730,"content":2153},[2154,2156,2163],{"text":2155,"type":734},"In boxing movies, you will often hear boxers ‘",{"text":2157,"type":734,"marks":2158},"hiss",[2159],{"type":790,"attrs":2160},{"href":2161,"uuid":48,"anchor":48,"custom":2162,"target":793,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":2164,"type":734},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":744,"attrs":2166,"content":2167},{"level":746},[2168],{"text":2169,"type":734},"The Takeaway",{"type":730,"content":2171},[2172,2174,2181],{"text":2173,"type":734},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":2175,"type":734,"marks":2176},"breathing",[2177],{"type":790,"attrs":2178},{"href":2179,"uuid":48,"anchor":48,"custom":2180,"target":793,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2182,"type":734}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":744,"attrs":2184,"content":2185},{"level":746},[2186],{"text":1280,"type":734},{"type":730,"content":2188},[2189,2190,2195],{"text":1284,"type":734},{"text":1286,"type":734,"marks":2191},[2192],{"type":790,"attrs":2193},{"href":1290,"uuid":48,"anchor":48,"custom":2194,"target":793,"linktype":13},{},{"text":1767,"type":734},{"type":730,"content":2197},[2198],{"text":1771,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2200,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2205,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2206,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2201,"component":118,"meta_info":2202,"meta_title":7,"block_image":2203,"cover_image":2204,"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},[],[],"2022-12-22 00:00",{"_uid":2209,"title":2210,"plugin":43,"description":2211},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":2213,"alt":2214,"name":7,"focus":7,"title":2214,"filename":2215,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1322],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":2226,"created_at":2227,"published_at":2228,"updated_at":2229,"id":2230,"uuid":2231,"content":2232,"slug":2541,"full_slug":2542,"sort_by_date":48,"position":2543,"tag_list":2544,"is_startpage":9,"parent_id":963,"meta_data":48,"group_id":2545,"first_published_at":2228,"release_id":48,"lang":60,"path":1325,"alternates":2546,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":2233,"faqs":2234,"title":2226,"topic":2267,"author":2282,"content":2283,"category":2523,"schedule":2531,"component":950,"meta_info":2532,"cover_image":2536,"description":2535,"contributors":2540},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[2235,2239,2243,2247,2251,2255,2259,2263],{"_uid":2236,"answer":2237,"question":2238,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":2240,"answer":2241,"question":2242,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":2244,"answer":2245,"question":2246,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":2248,"answer":2249,"question":2250,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":2252,"answer":2253,"question":2254,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":2256,"answer":2257,"question":2258,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":2260,"answer":2261,"question":2262,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":2264,"answer":2265,"question":2266,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2268,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2280,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2281,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2269,"component":39,"meta_info":2277,"block_image":2278,"cover_image":2279,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2270,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2275,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2276,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2271,"component":118,"meta_info":2272,"meta_title":7,"block_image":2273,"cover_image":2274,"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":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":727,"content":2284},[2285,2305,2309,2313,2318,2322,2334,2354,2358,2368,2371,2376,2387,2407,2412,2422,2450,2455,2465,2477,2482,2508,2512,2520],{"type":730,"content":2286},[2287,2289,2295,2297,2303],{"text":2288,"type":734},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":2290,"type":734,"marks":2291},"over two hours each day",[2292],{"type":790,"attrs":2293},{"href":2294,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":2296,"type":734}," on social media. The ",{"text":2298,"type":734,"marks":2299},"CDC",[2300],{"type":790,"attrs":2301},{"href":2302,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":2304,"type":734}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":730,"content":2306},[2307],{"text":2308,"type":734},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":730,"content":2310},[2311],{"text":2312,"type":734},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":744,"attrs":2314,"content":2315},{"level":746},[2316],{"text":2317,"type":734},"Benefits of a 30-Minute Boxing Workout",{"type":744,"attrs":2319,"content":2320},{"level":1047},[2321],{"text":2246,"type":734},{"type":1555,"attrs":2323},{"id":2324,"body":2325},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[2326],{"url":2327,"_uid":2328,"image":2329,"component":1567,"copyright_details":2333},{"id":7,"url":7,"linktype":1561,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":2330,"alt":2331,"name":7,"focus":48,"title":2331,"filename":2332,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":730,"content":2335},[2336,2338,2344,2346,2352],{"text":2337,"type":734},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":2339,"type":734,"marks":2340},"heavy bag",[2341],{"type":790,"attrs":2342},{"href":2343,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":2345,"type":734},", is one of the most effective ways to reach your fitness goals and get in ",{"text":2347,"type":734,"marks":2348},"fantastic shape",[2349],{"type":790,"attrs":2350},{"href":2351,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":2353,"type":734},". 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Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":2400,"type":734,"marks":2401},"safe and healthy outlet",[2402],{"type":790,"attrs":2403},{"href":2404,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":2406,"type":734}," for anyone who has ever felt the need to just get it all out.",{"type":744,"attrs":2408,"content":2409},{"level":1047},[2410],{"text":2411,"type":734},"Mental Wellness",{"type":1555,"attrs":2413},{"id":2324,"body":2414},[2415],{"url":2416,"_uid":2417,"image":2418,"component":1567,"copyright_details":2421},{"id":7,"url":7,"linktype":1561,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":2419,"alt":2331,"name":7,"focus":48,"title":2331,"filename":2420,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":730,"content":2423},[2424,2426,2432,2434,2440,2442,2448],{"text":2425,"type":734},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":2427,"type":734,"marks":2428},"prevent age-related cognitive decline",[2429],{"type":790,"attrs":2430},{"href":2431,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":2433,"type":734},". Studies have also shown that as little as ",{"text":2435,"type":734,"marks":2436},"15 minutes per day",[2437],{"type":790,"attrs":2438},{"href":2439,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2441,"type":734}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":2443,"type":734,"marks":2444},"regulate your emotional well-being",[2445],{"type":790,"attrs":2446},{"href":2447,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":2449,"type":734}," over time with consistent workouts.",{"type":744,"attrs":2451,"content":2452},{"level":1047},[2453],{"text":2454,"type":734},"Convenience",{"type":1555,"attrs":2456},{"id":2324,"body":2457},[2458],{"url":2459,"_uid":2460,"image":2461,"component":1567,"copyright_details":2464},{"id":7,"url":7,"linktype":1561,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":2462,"alt":2331,"name":7,"focus":48,"title":2331,"filename":2463,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":730,"content":2466},[2467,2469,2475],{"text":2468,"type":734},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":2470,"type":734,"marks":2471},"boxing training at home",[2472],{"type":790,"attrs":2473},{"href":2474,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":2476,"type":734},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":744,"attrs":2478,"content":2479},{"level":746},[2480],{"text":2481,"type":734},"30-Minute Throwdown",{"type":730,"content":2483},[2484,2486,2492,2494,2499,2501,2506],{"text":2485,"type":734},"You can start getting all the benefits of ",{"text":2487,"type":734,"marks":2488},"boxing at home",[2489],{"type":790,"attrs":2490},{"href":2491,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2493,"type":734}," with no equipment at all. ",{"text":872,"type":734,"marks":2495},[2496],{"type":790,"attrs":2497},{"href":2498,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":2500,"type":734}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":2339,"type":734,"marks":2502},[2503],{"type":790,"attrs":2504},{"href":2505,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":2507,"type":734}," to your home gym can be life-changing.",{"type":744,"attrs":2509,"content":2510},{"level":746},[2511],{"text":1280,"type":734},{"type":730,"content":2513},[2514,2515,2519],{"text":1284,"type":734},{"text":1286,"type":734,"marks":2516},[2517],{"type":790,"attrs":2518},{"href":1290,"uuid":48,"anchor":48,"target":793,"linktype":13},{"text":1767,"type":734},{"type":730,"content":2521},[2522],{"text":1771,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2524,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2529,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2530,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2525,"component":118,"meta_info":2526,"meta_title":7,"block_image":2527,"cover_image":2528,"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},[],[],"2022-12-05 00:00",{"_uid":2533,"title":2534,"plugin":43,"description":2535},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":2537,"alt":2538,"name":7,"focus":48,"title":2538,"filename":2539,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1322],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":950,"created_at":2548,"published_at":2549,"updated_at":2550,"id":2551,"uuid":2552,"content":2553,"slug":950,"full_slug":2574,"sort_by_date":48,"position":446,"tag_list":2575,"is_startpage":9,"parent_id":2576,"meta_data":48,"group_id":2577,"first_published_at":2578,"release_id":48,"lang":60,"path":7,"alternates":2579,"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":2554,"component":2555,"meta_info":2556,"custom_content_list":2558},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2557,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2559,2564,2569],{"_uid":2560,"label":2561,"value":2562,"dev_id":2563,"component":734},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2565,"label":2566,"value":2567,"dev_id":2568,"component":734},"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":2570,"label":2571,"value":2572,"dev_id":2573,"component":734},"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",[],1785892846962]