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Here are six (6): High intensity, full-body workout, torches calories, and burns fat, Improves Cardio, Improves Balance and Coordination, Mental Workout, Stress Reliever, Self Defense","What are the benefits of kicking a heavy bag?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"49d6c687-440f-416d-a4a1-c74fff1de3e8","Yes! Kicking a heavy bag for a workout is no joke. Because you are using your full body to kick, you are burning more calories than if you were just punching. In addition, you are working on many of the major muscle groups in the body, such as your quadriceps, glutes, hamstrings, and your core. Increased muscle mass makes your body a fat-burning machine.","Is kickboxing a high-intensity workout?",{"_uid":676,"answer":677,"question":678,"component":670},"96a00848-e595-4f50-aebd-040bd6f6df0a","Have you ever tried to kick a bag ten times in a row? It sounds easy but the force of the kick and the resistance you feel when you strike the bag elevates your heart rate. Over time, this builds your cardio endurance and stamina helping you to finish those workouts strong.","How does kickboxing and kicking a heavy bag increase cardio stamina?",{"_uid":680,"answer":681,"question":682,"component":670},"27d680f0-cbc1-41d7-88dc-e68f6f811216","Yes! Did you try to kick the bag ten times yet? Did you feel your balance and coordination skills kick in?? To be able to land a strike where you want and not fall over, kicking requires balance and coordination, especially when you’re aiming for a specific target on the bag, whether it be a low, middle, or high kick.","Does kicking a heavy bag improve balance?",{"_uid":684,"answer":685,"question":686,"component":670},"54c3144f-ba2b-4046-9fe2-f4dc6bd8c34b","Yes! Kickboxing is one of the only workouts that completely clears my head when I am doing it. If you have ever heard the reference “getting in the zone,” that is what I am referring to. Being “in the zone” means that your mind is completely free from any outside thoughts and you are zeroed in on the present. Kickboxing is more than just a physical workout like running or biking (which don’t require much thought) because, in kickboxing, you need to focus on technique, body mechanics, and putting combinations, head movement, and footwork together in order to properly execute on your punches and kicks.","Is kicking a heavy bag a good mental workout?",{"_uid":688,"answer":689,"question":690,"component":670},"5adc875d-071f-49e2-8c87-016353999ff3","Absolutely! You know that feeling when you just want to punch something? Well, guess what! Kicking something is effective too! One of my favorite ways to deal with stress is to SMASH something! Kicking a heavy bag is a big stress release for me. You can literally kick away your stress and get a great workout in return. In times of frustration or disappointment, I turn to a kickboxing workout to recenter my energy in a positive way. I also have my kiddos wail on the bag, and it has the same positive effect for them!","Does kicking a heavy bag relieve stress?",{"_uid":692,"answer":693,"question":694,"component":670},"61099c2c-a8a5-43a3-9035-02bde39408d5","If you want to gain confidence and learn self-defense, take some kickboxing classes from trained professionals, like the FightCamp Trainers. Learning kicking and self-defense skills is one of the most empowering things a person can do to gain confidence. If anything, the cardio aspect gained from training kickboxing could be enough to give you the extra push you need to escape from an assailant.","Does kicking a heavy bag teach self defense?",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":696,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":697,"component":39,"meta_info":705,"meta_title":164,"block_image":706,"cover_image":707,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":698,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"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":161,"title":162,"plugin":43,"description":163},{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},[],[],{"name":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":727,"full_slug":728,"sort_by_date":48,"position":133,"tag_list":729,"is_startpage":9,"parent_id":730,"meta_data":48,"group_id":731,"first_published_at":732,"release_id":48,"lang":60,"path":48,"alternates":733,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Shanie Smash","2021-08-11T04:34:28.071Z","2022-02-08T23:32:50.344Z","2022-02-08T23:32:50.361Z",65634458,"4142592f-c148-458f-92f8-14109b3c6e00",{"bio":718,"_uid":719,"name":720,"photo":721,"component":724,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":725,"social_link_linkedin":7,"social_link_instagram":726,"social_link_pinterest":7},"Shanie \"Smash\" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.","d2991143-0ebd-407b-882a-34f18228dcd8","Shanie \"Smash\" Rusth",{"id":722,"alt":720,"name":7,"focus":48,"title":720,"filename":723,"copyright":7,"fieldtype":50},3804763,"https://a.storyblok.com/f/115220/350x350/e49a4383cc/shanie_smash_rusth.png","author","https://www.facebook.com/ShanieSMASHRusth","https://www.instagram.com/shaniesmash","shanie-smash","authors/shanie-smash",[],65634443,"6e090df1-6d33-4c8b-bf07-456dfe01f05a","2021-08-17T21:42:56.612Z",[],{"type":735,"content":736},"doc",[737,779,786,792,808,813,816,821,825,830,855,860,880,885,905,925,937,942],{"type":738,"content":739},"paragraph",[740,743,749,756,761,763,767,773,777],{"text":741,"type":742},"As ","text",{"text":744,"type":742,"marks":745}," ",[746],{"type":747,"attrs":748},"styled",{"class":7},{"text":151,"type":742,"marks":750},[751],{"type":752,"attrs":753},"link",{"href":754,"uuid":48,"anchor":48,"target":755,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/7-reasons-why-you-should-be-kickboxing","_blank",{"text":757,"type":742,"marks":758},"  ",[759],{"type":747,"attrs":760},{"class":7},{"text":762,"type":742},"has gained popularity over the last several years, people are starting to understand how great kicking a heavy bag can be (vs. just kicking the air). Here are six fantastic benefits that you will achieve by kicking a heavy bag, whether you are just ",{"text":744,"type":742,"marks":764},[765],{"type":747,"attrs":766},{"class":7},{"text":768,"type":742,"marks":769},"beginning your kickboxing training",[770],{"type":752,"attrs":771},{"href":772,"uuid":48,"anchor":48,"target":755,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/best-at-home-kickboxing-workout-for-beginners",{"text":757,"type":742,"marks":774},[775],{"type":747,"attrs":776},{"class":7},{"text":778,"type":742},"or you are an advanced kickboxer.",{"type":780,"attrs":781,"content":783},"heading",{"level":782},2,[784],{"text":785,"type":742},"6 Benefits of Kicking a Heavy Bag",{"type":780,"attrs":787,"content":789},{"level":788},3,[790],{"text":791,"type":742},"1 - Torches Calories",{"type":738,"content":793},[794,796,800,806],{"text":795,"type":742},"Kickboxing is a high-intensity, full-body ",{"text":744,"type":742,"marks":797},[798],{"type":747,"attrs":799},{"class":7},{"text":801,"type":742,"marks":802},"workout",[803],{"type":752,"attrs":804},{"href":805,"uuid":48,"anchor":48,"target":755,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/10-minute-high-intensity-kickboxing-workout-kicks-only",{"text":807,"type":742},". Pair that with a heavy bag, and it is no joke. Because you are using your full body to kick, you are burning more calories than if you were just punching. In addition, you are working on many of the major muscle groups in the body, such as your quadriceps, glutes, hamstrings, and your core. Increased muscle mass makes your body a fat-burning machine.",{"type":780,"attrs":809,"content":810},{"level":788},[811],{"text":812,"type":742},"2 - Increases Cardio Stamina",{"type":738,"content":814},[815],{"text":677,"type":742},{"type":780,"attrs":817,"content":818},{"level":788},[819],{"text":820,"type":742},"3 - Improves Balance and Coordination",{"type":738,"content":822},[823],{"text":824,"type":742},"Did you try to kick the bag ten times yet? Did you feel your balance and coordination skills kick in? To be able to land a strike where you want and not fall over, kicking requires balance and coordination, especially when you’re aiming for a specific target on the bag, whether it be a low, middle, or high kick.",{"type":780,"attrs":826,"content":827},{"level":788},[828],{"text":829,"type":742},"4 - Mental Workout",{"type":738,"content":831},[832,837,841,843,847,853],{"text":159,"type":742,"marks":833},[834],{"type":752,"attrs":835},{"href":836,"uuid":48,"anchor":48,"target":755,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/the-ultimate-guide-to-kickboxing",{"text":757,"type":742,"marks":838},[839],{"type":747,"attrs":840},{"class":7},{"text":842,"type":742},"is one of the only workouts that completely clears my head when I am doing it. If you have ever heard the reference “getting in the zone,” that is what I am referring to. Being “in the zone” means that your mind is completely free from any outside thoughts and you are zeroed in on the present. Kickboxing is more than just a physical workout like running or biking (which don’t require much thought) because, in kickboxing, you need to focus on ",{"text":744,"type":742,"marks":844},[845],{"type":747,"attrs":846},{"class":7},{"text":848,"type":742,"marks":849},"technique",[850],{"type":752,"attrs":851},{"href":852,"uuid":48,"anchor":48,"target":755,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/three-3-kickboxing-techniques-using-strikes-and-kicks",{"text":854,"type":742},", body mechanics, and putting combinations, head movement, and footwork together in order to properly execute on your punches and kicks.",{"type":780,"attrs":856,"content":857},{"level":788},[858],{"text":859,"type":742},"5 - Stress Reliever",{"type":738,"content":861},[862,864,868,874,878],{"text":863,"type":742},"You know that feeling when you just want to punch something? Well, guess what! Kicking something is effective too! One of my favorite ways to deal with stress is to SMASH something! Kicking a heavy bag is a big stress release for me. You can literally kick away your stress and get a great workout in return. In times of frustration or disappointment, I turn to a kickboxing workout to recenter my energy in a positive way. I also have my ",{"text":744,"type":742,"marks":865},[866],{"type":747,"attrs":867},{"class":7},{"text":869,"type":742,"marks":870},"kiddos",[871],{"type":752,"attrs":872},{"href":873,"uuid":48,"anchor":48,"target":755,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/6-benefits-of-boxing-kickboxing-for-kids",{"text":757,"type":742,"marks":875},[876],{"type":747,"attrs":877},{"class":7},{"text":879,"type":742},"wail on the bag, and it has the same positive effect for them!",{"type":780,"attrs":881,"content":882},{"level":788},[883],{"text":884,"type":742},"6 - Self Defense",{"type":738,"content":886},[887,889,893,899,903],{"text":888,"type":742},"If you want to gain confidence and learn self-defense, take some kickboxing classes from trained professionals, like the ",{"text":744,"type":742,"marks":890},[891],{"type":747,"attrs":892},{"class":7},{"text":894,"type":742,"marks":895},"FightCamp",[896],{"type":752,"attrs":897},{"href":898,"uuid":48,"anchor":48,"target":755,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":757,"type":742,"marks":900},[901],{"type":747,"attrs":902},{"class":7},{"text":904,"type":742},"Trainers. Learning kicking and self-defense skills is one of the most empowering things a person can do to gain confidence. If anything, the cardio aspect gained from training kickboxing could be enough to give you the extra push you need to escape from an assailant.",{"type":738,"content":906},[907,909,913,919,923],{"text":908,"type":742},"There are many more benefits of kicking a heavy bag, but these are just six of my favorites. Take a look at the list again. What other modality of fitness can teach you self-defense, lower your stress levels, build muscle, sharpen your brain, and burn fat? Check out the FightCamp ",{"text":744,"type":742,"marks":910},[911],{"type":747,"attrs":912},{"class":7},{"text":914,"type":742,"marks":915},"YouTube channel",[916],{"type":752,"attrs":917},{"href":918,"uuid":48,"anchor":48,"target":755,"linktype":48},"https://bit.ly/3oYefXf",{"text":757,"type":742,"marks":920},[921],{"type":747,"attrs":922},{"class":7},{"text":924,"type":742},"for some kickboxing tips you can do from home, and tag us @fightcamp once you start to see and feel the benefits!",{"type":738,"content":926},[927,929,935],{"text":928,"type":742},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":930,"type":742,"marks":931},"FightCamp App",[932],{"type":752,"attrs":933},{"href":934,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":936,"type":742}," and train with real fighters from the comfort of your own home.",{"type":780,"attrs":938,"content":939},{"level":788},[940],{"text":941,"type":742},"Related Articles",{"type":738,"content":943},[944,949,951,957,958,964,965,970,971],{"text":945,"type":742,"marks":946},"7 Reasons Why You Should Be Kickboxing",[947],{"type":752,"attrs":948},{"href":754,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":950},"hard_break",{"text":952,"type":742,"marks":953},"5 Best Kicks In Kickboxing",[954],{"type":752,"attrs":955},{"href":956,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/five-5-best-kicks-in-kickboxing",{"type":950},{"text":959,"type":742,"marks":960},"Get Toned Fast With Kickboxing At-Home",[961],{"type":752,"attrs":962},{"href":963,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/get-toned-fast-with-kickboxing-at-home",{"type":950},{"text":966,"type":742,"marks":967},"Three (3) Essential Kickboxing Techniques Using Strikes and Kicks",[968],{"type":752,"attrs":969},{"href":852,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":950},{"text":972,"type":742,"marks":973},"The ULTIMATE Guide To Kickboxing",[974],{"type":752,"attrs":975},{"href":836,"uuid":48,"anchor":48,"target":48,"linktype":48},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":977,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":982,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":983,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":978,"component":118,"meta_info":979,"meta_title":7,"block_image":980,"cover_image":981,"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},[],[],"2022-03-28 00:00","article",{"_uid":987,"title":657,"plugin":43,"description":988},"20776209-da79-4d08-8046-47c2a94dba62","When it comes to kickboxing training, FightCamp’s Shanie Smash is all about kicking the heavy bag. She shares six (6) reasons why you should kick a heavy bag.",{"id":990,"alt":657,"name":7,"focus":48,"title":657,"filename":991,"copyright":7,"fieldtype":50},3427830,"https://a.storyblok.com/f/115220/2400x990/da1c032a54/why-you-should-kick-a-heavy-bag.jpg",[],[],"kickboxing-basics-why-you-should-kick-a-heavy-bag","blogs/kickboxing-basics-why-you-should-kick-a-heavy-bag",-1950,[],60887917,"731257b7-a614-422f-830c-c0cb91041756","2022-03-28T23:00:00.000Z","training/{{story.slug}}",[],["Reactive",1004],[1005,1394,1808,1987,2177,2347],{"name":1006,"created_at":1007,"published_at":1008,"updated_at":1009,"id":1010,"uuid":1011,"content":1012,"slug":1386,"full_slug":1387,"sort_by_date":48,"position":1388,"tag_list":1389,"is_startpage":9,"parent_id":998,"meta_data":48,"group_id":1391,"first_published_at":1392,"release_id":48,"lang":60,"path":1001,"alternates":1393,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":1013,"faqs":1014,"title":1006,"topic":1043,"author":1058,"content":1059,"category":1367,"schedule":1375,"component":985,"meta_info":1376,"cover_image":1380,"description":1384,"contributors":1385},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[1015,1019,1023,1027,1031,1035,1039],{"_uid":1016,"answer":1017,"question":1018,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":1020,"answer":1021,"question":1022,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":1024,"answer":1025,"question":1026,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":1028,"answer":1029,"question":1030,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":1032,"answer":1033,"question":1034,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":1036,"answer":1037,"question":1038,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":1040,"answer":1041,"question":1042,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1044,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1056,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1057,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1045,"component":39,"meta_info":1053,"block_image":1054,"cover_image":1055,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1046,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1051,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1052,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1047,"component":118,"meta_info":1048,"meta_title":7,"block_image":1049,"cover_image":1050,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":735,"content":1060},[1061,1066,1070,1074,1078,1100,1104,1108,1112,1117,1121,1165,1170,1174,1188,1192,1215,1220,1224,1293,1298,1302,1322,1327,1341,1345,1350,1363],{"type":780,"attrs":1062,"content":1063},{"level":782},[1064],{"text":1065,"type":742},"Boxing Terminology",{"type":738,"content":1067},[1068],{"text":1069,"type":742},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":780,"attrs":1071,"content":1072},{"level":782},[1073],{"text":1018,"type":742},{"type":738,"content":1075},[1076],{"text":1077,"type":742},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":1079,"content":1080},"bullet_list",[1081,1088],{"type":1082,"content":1083},"list_item",[1084],{"type":738,"content":1085},[1086],{"text":1087,"type":742},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":1082,"content":1089},[1090],{"type":738,"content":1091},[1092,1094,1098],{"text":1093,"type":742},"Southpaw Stance",{"text":744,"type":742,"marks":1095},[1096],{"type":1097},"bold",{"text":1099,"type":742},"– Standing with your right foot farther out in front than your left foot",{"type":780,"attrs":1101,"content":1102},{"level":782},[1103],{"text":1022,"type":742},{"type":738,"content":1105},[1106],{"text":1107,"type":742},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":738,"content":1109},[1110],{"text":1111,"type":742},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":780,"attrs":1113,"content":1114},{"level":788},[1115],{"text":1116,"type":742},"Boxing Punches",{"type":738,"content":1118},[1119],{"text":1120,"type":742},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":1079,"content":1122},[1123,1129,1135,1141,1147,1153,1159],{"type":1082,"content":1124},[1125],{"type":738,"content":1126},[1127],{"text":1128,"type":742},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":1082,"content":1130},[1131],{"type":738,"content":1132},[1133],{"text":1134,"type":742},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":1082,"content":1136},[1137],{"type":738,"content":1138},[1139],{"text":1140,"type":742},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":1082,"content":1142},[1143],{"type":738,"content":1144},[1145],{"text":1146,"type":742},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":1082,"content":1148},[1149],{"type":738,"content":1150},[1151],{"text":1152,"type":742},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":1082,"content":1154},[1155],{"type":738,"content":1156},[1157],{"text":1158,"type":742},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":1082,"content":1160},[1161],{"type":738,"content":1162},[1163],{"text":1164,"type":742},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":780,"attrs":1166,"content":1167},{"level":788},[1168],{"text":1169,"type":742},"Boxing Movements",{"type":738,"content":1171},[1172],{"text":1173,"type":742},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":1079,"content":1175},[1176,1182],{"type":1082,"content":1177},[1178],{"type":738,"content":1179},[1180],{"text":1181,"type":742},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":1082,"content":1183},[1184],{"type":738,"content":1185},[1186],{"text":1187,"type":742},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":738,"content":1189},[1190],{"text":1191,"type":742},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":1079,"content":1193},[1194,1209],{"type":1082,"content":1195},[1196],{"type":738,"content":1197},[1198,1207],{"text":1199,"type":742,"marks":1200},"Shoulder Roll",[1201,1205],{"type":752,"attrs":1202},{"href":1203,"uuid":48,"anchor":48,"custom":1204,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1206},"underline",{"text":1208,"type":742}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":1082,"content":1210},[1211],{"type":738,"content":1212},[1213],{"text":1214,"type":742},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":780,"attrs":1216,"content":1217},{"level":788},[1218],{"text":1219,"type":742},"Boxing Training",{"type":738,"content":1221},[1222],{"text":1223,"type":742},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":1225,"attrs":1226,"content":1229},"ordered_list",{"order":1227},{"order":1228},1,[1230,1236,1242,1256,1270],{"type":1082,"content":1231},[1232],{"type":738,"content":1233},[1234],{"text":1235,"type":742},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":1082,"content":1237},[1238],{"type":738,"content":1239},[1240],{"text":1241,"type":742},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":1082,"content":1243},[1244],{"type":738,"content":1245},[1246,1254],{"text":1247,"type":742,"marks":1248},"Mittwork",[1249,1253],{"type":752,"attrs":1250},{"href":1251,"uuid":48,"anchor":48,"custom":1252,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1206},{"text":1255,"type":742}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":1082,"content":1257},[1258],{"type":738,"content":1259},[1260,1268],{"text":1261,"type":742,"marks":1262},"Sparring",[1263,1267],{"type":752,"attrs":1264},{"href":1265,"uuid":48,"anchor":48,"custom":1266,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1206},{"text":1269,"type":742}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":1082,"content":1271},[1272],{"type":738,"content":1273},[1274,1282,1284,1291],{"text":1275,"type":742,"marks":1276},"Roadwork",[1277,1281],{"type":752,"attrs":1278},{"href":1279,"uuid":48,"anchor":48,"custom":1280,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1206},{"text":1283,"type":742}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":1285,"type":742,"marks":1286},"roadwork drills",[1287,1290],{"type":752,"attrs":1288},{"href":1279,"uuid":48,"anchor":48,"custom":1289,"target":755,"linktype":13},{},{"type":1206},{"text":1292,"type":742}," to add to your boxer training.",{"type":780,"attrs":1294,"content":1295},{"level":788},[1296],{"text":1297,"type":742},"Heavy Bag Training",{"type":738,"content":1299},[1300],{"text":1301,"type":742},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":1079,"content":1303},[1304,1310,1316],{"type":1082,"content":1305},[1306],{"type":738,"content":1307},[1308],{"text":1309,"type":742},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":1082,"content":1311},[1312],{"type":738,"content":1313},[1314],{"text":1315,"type":742},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":1082,"content":1317},[1318],{"type":738,"content":1319},[1320],{"text":1321,"type":742},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":780,"attrs":1323,"content":1324},{"level":788},[1325],{"text":1326,"type":742},"Recovery",{"type":738,"content":1328},[1329,1331,1339],{"text":1330,"type":742},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":1332,"type":742,"marks":1333},"interview with FightCamp Trainer Coach PJ",[1334,1338],{"type":752,"attrs":1335},{"href":1336,"uuid":48,"anchor":48,"custom":1337,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1206},{"text":1340,"type":742},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":738,"content":1342},[1343],{"text":1344,"type":742},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":780,"attrs":1346,"content":1347},{"level":782},[1348],{"text":1349,"type":742},"Talk and Train Like a Fighter",{"type":738,"content":1351},[1352,1354,1361],{"text":1353,"type":742},"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":894,"type":742,"marks":1355},[1356,1360],{"type":752,"attrs":1357},{"href":1358,"uuid":48,"anchor":48,"custom":1359,"target":755,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1206},{"text":1362,"type":742}," 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":738,"content":1364},[1365],{"text":1366,"type":742},"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":1368,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1373,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1374,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1369,"component":118,"meta_info":1370,"meta_title":7,"block_image":1371,"cover_image":1372,"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},[],[],"2023-01-22 00:00",{"_uid":1377,"title":1378,"plugin":43,"description":1379},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":1381,"alt":1382,"name":7,"focus":7,"title":1382,"filename":1383,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1390],"featured","7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":1395,"created_at":1396,"published_at":1397,"updated_at":1398,"id":1399,"uuid":1400,"content":1401,"slug":1801,"full_slug":1802,"sort_by_date":48,"position":1803,"tag_list":1804,"is_startpage":9,"parent_id":998,"meta_data":48,"group_id":1805,"first_published_at":1806,"release_id":48,"lang":60,"path":1001,"alternates":1807,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":1402,"faqs":1403,"title":1395,"topic":1408,"author":1058,"content":1423,"category":1782,"schedule":1790,"component":985,"meta_info":1791,"cover_image":1795,"description":1799,"contributors":1800},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1404],{"_uid":1405,"answer":1406,"question":1407,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1409,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1421,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1422,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1410,"component":39,"meta_info":1418,"block_image":1419,"cover_image":1420,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1411,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1416,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1417,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1412,"component":118,"meta_info":1413,"meta_title":7,"block_image":1414,"cover_image":1415,"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":735,"content":1424},[1425,1429,1433,1437,1450,1482,1486,1491,1495,1499,1504,1508,1528,1533,1537,1563,1567,1572,1576,1596,1601,1605,1625,1630,1634,1665,1670,1673,1693,1698,1702,1722,1727,1731,1751,1764,1769,1779],{"type":738,"content":1426},[1427],{"text":1428,"type":742},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":738,"content":1430},[1431],{"text":1432,"type":742},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":738,"content":1434},[1435],{"text":1436,"type":742},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":738,"content":1438},[1439,1441,1448],{"text":1440,"type":742},"With consistent resistance training and ",{"text":1442,"type":742,"marks":1443},"healthy nutrition",[1444],{"type":752,"attrs":1445},{"href":1446,"uuid":48,"anchor":48,"custom":1447,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1449,"type":742},", women can develop strong arm muscles that will empower you to:",{"type":1079,"content":1451},[1452,1458,1464,1470,1476],{"type":1082,"content":1453},[1454],{"type":738,"content":1455},[1456],{"text":1457,"type":742},"Throw a solid punch",{"type":1082,"content":1459},[1460],{"type":738,"content":1461},[1462],{"text":1463,"type":742},"Carry your kids or fur babies",{"type":1082,"content":1465},[1466],{"type":738,"content":1467},[1468],{"text":1469,"type":742},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":1082,"content":1471},[1472],{"type":738,"content":1473},[1474],{"text":1475,"type":742},"Feel confident in every tank top and sleeveless dress",{"type":1082,"content":1477},[1478],{"type":738,"content":1479},[1480],{"text":1481,"type":742},"Haul all those bags from the car to the house in one trip ",{"type":738,"content":1483},[1484],{"text":1485,"type":742},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":780,"attrs":1487,"content":1488},{"level":782},[1489],{"text":1490,"type":742},"Arm Exercises for Women",{"type":738,"content":1492},[1493],{"text":1494,"type":742},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":738,"content":1496},[1497],{"text":1498,"type":742},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":780,"attrs":1500,"content":1501},{"level":788},[1502],{"text":1503,"type":742},"1. Plank With Bicep Curl",{"type":738,"content":1505},[1506],{"text":1507,"type":742},"Target Muscles: Biceps & Core",{"type":1079,"content":1509},[1510,1516,1522],{"type":1082,"content":1511},[1512],{"type":738,"content":1513},[1514],{"text":1515,"type":742},"Begin in plank position, holding two dumbbells on the floor",{"type":1082,"content":1517},[1518],{"type":738,"content":1519},[1520],{"text":1521,"type":742},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":1082,"content":1523},[1524],{"type":738,"content":1525},[1526],{"text":1527,"type":742},"Maintain plank position and repeat with the other arm",{"type":780,"attrs":1529,"content":1530},{"level":788},[1531],{"text":1532,"type":742},"2. Overhead Tricep Extension",{"type":738,"content":1534},[1535],{"text":1536,"type":742},"Target Muscles: Triceps",{"type":1079,"content":1538},[1539,1545,1551,1557],{"type":1082,"content":1540},[1541],{"type":738,"content":1542},[1543],{"text":1544,"type":742},"Hold the weight overhead with both hands",{"type":1082,"content":1546},[1547],{"type":738,"content":1548},[1549],{"text":1550,"type":742},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":1082,"content":1552},[1553],{"type":738,"content":1554},[1555],{"text":1556,"type":742},"Straighten your elbows and extend the weight overhead",{"type":1082,"content":1558},[1559],{"type":738,"content":1560},[1561],{"text":1562,"type":742},"Hold the fully extended position for a moment, then repeat slowly",{"type":738,"content":1564},[1565],{"text":1566,"type":742},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":780,"attrs":1568,"content":1569},{"level":788},[1570],{"text":1571,"type":742},"3. Upright Row ",{"type":738,"content":1573},[1574],{"text":1575,"type":742},"Target Muscles: Traps & Deltoids",{"type":1079,"content":1577},[1578,1584,1590],{"type":1082,"content":1579},[1580],{"type":738,"content":1581},[1582],{"text":1583,"type":742},"Begin standing with your feet hip-width apart",{"type":1082,"content":1585},[1586],{"type":738,"content":1587},[1588],{"text":1589,"type":742},"Lift your barbell or dumbbells straight up toward your chin",{"type":1082,"content":1591},[1592],{"type":738,"content":1593},[1594],{"text":1595,"type":742},"Pause at the top of the lift, lower, and repeat",{"type":780,"attrs":1597,"content":1598},{"level":788},[1599],{"text":1600,"type":742},"4. Lateral Arm Raise",{"type":738,"content":1602},[1603],{"text":1604,"type":742},"Target Muscles: Triceps & Shoulders",{"type":1079,"content":1606},[1607,1613,1619],{"type":1082,"content":1608},[1609],{"type":738,"content":1610},[1611],{"text":1612,"type":742},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":1082,"content":1614},[1615],{"type":738,"content":1616},[1617],{"text":1618,"type":742},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":1082,"content":1620},[1621],{"type":738,"content":1622},[1623],{"text":1624,"type":742},"Lower and repeat",{"type":780,"attrs":1626,"content":1627},{"level":788},[1628],{"text":1629,"type":742},"5. Dumbbell Bench Press",{"type":738,"content":1631},[1632],{"text":1633,"type":742},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":1079,"content":1635},[1636,1642,1648,1659],{"type":1082,"content":1637},[1638],{"type":738,"content":1639},[1640],{"text":1641,"type":742},"Begin laying on a bench with your feet flat on the floor",{"type":1082,"content":1643},[1644],{"type":738,"content":1645},[1646],{"text":1647,"type":742},"Lift the dumbbells to chest height, with your hands facing forward",{"type":1082,"content":1649},[1650],{"type":738,"content":1651},[1652,1654],{"text":1653,"type":742},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1655,"type":742,"marks":1656},"(don’t let the dumbbells touch)",[1657],{"type":1658},"italic",{"type":1082,"content":1660},[1661],{"type":738,"content":1662},[1663],{"text":1664,"type":742},"Lower your arms and repeat",{"type":780,"attrs":1666,"content":1667},{"level":788},[1668],{"text":1669,"type":742},"6. Tricep Dips",{"type":738,"content":1671},[1672],{"text":1536,"type":742},{"type":1079,"content":1674},[1675,1681,1687],{"type":1082,"content":1676},[1677],{"type":738,"content":1678},[1679],{"text":1680,"type":742},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":1082,"content":1682},[1683],{"type":738,"content":1684},[1685],{"text":1686,"type":742},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":1082,"content":1688},[1689],{"type":738,"content":1690},[1691],{"text":1692,"type":742},"Push yourself back up until your arms are almost straight, and repeat",{"type":780,"attrs":1694,"content":1695},{"level":788},[1696],{"text":1697,"type":742},"7. Decline Push-Up",{"type":738,"content":1699},[1700],{"text":1701,"type":742},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":1079,"content":1703},[1704,1710,1716],{"type":1082,"content":1705},[1706],{"type":738,"content":1707},[1708],{"text":1709,"type":742},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":1082,"content":1711},[1712],{"type":738,"content":1713},[1714],{"text":1715,"type":742},"Brace your core and glutes, and lower yourself down into a push-up",{"type":1082,"content":1717},[1718],{"type":738,"content":1719},[1720],{"text":1721,"type":742},"Extend your elbows to push yourself up, and repeat",{"type":780,"attrs":1723,"content":1724},{"level":788},[1725],{"text":1726,"type":742},"8. Diamond Push-Up",{"type":738,"content":1728},[1729],{"text":1730,"type":742},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":1079,"content":1732},[1733,1739,1745],{"type":1082,"content":1734},[1735],{"type":738,"content":1736},[1737],{"text":1738,"type":742},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":1082,"content":1740},[1741],{"type":738,"content":1742},[1743],{"text":1744,"type":742},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":1082,"content":1746},[1747],{"type":738,"content":1748},[1749],{"text":1750,"type":742},"Push yourself back up and repeat",{"type":738,"content":1752},[1753,1755,1762],{"text":1754,"type":742},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":1756,"type":742,"marks":1757},"FightCamp Community",[1758],{"type":752,"attrs":1759},{"href":1760,"uuid":48,"anchor":48,"custom":1761,"target":755,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":1763,"type":742}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":780,"attrs":1765,"content":1766},{"level":782},[1767],{"text":1768,"type":742},"Train Like a Woman",{"type":738,"content":1770},[1771,1772,1777],{"text":1353,"type":742},{"text":894,"type":742,"marks":1773},[1774],{"type":752,"attrs":1775},{"href":1358,"uuid":48,"anchor":48,"custom":1776,"target":755,"linktype":13},{},{"text":1778,"type":742}," 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":738,"content":1780},[1781],{"text":1366,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1783,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1788,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1789,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1784,"component":118,"meta_info":1785,"meta_title":7,"block_image":1786,"cover_image":1787,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":1792,"title":1793,"plugin":43,"description":1794},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":1796,"alt":1797,"name":7,"focus":7,"title":1797,"filename":1798,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[1390],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1809,"created_at":1810,"published_at":1811,"updated_at":1812,"id":1813,"uuid":1814,"content":1815,"slug":1981,"full_slug":1982,"sort_by_date":48,"position":1983,"tag_list":1984,"is_startpage":9,"parent_id":998,"meta_data":48,"group_id":1985,"first_published_at":1811,"release_id":48,"lang":60,"path":1001,"alternates":1986,"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":1816,"faqs":1817,"title":1809,"topic":1826,"author":1841,"content":1842,"category":1962,"schedule":1970,"component":985,"meta_info":1971,"cover_image":1975,"description":1979,"contributors":1980},"c6387572-343f-40bf-8172-852035367c90",[1818,1822],{"_uid":1819,"answer":1820,"question":1821,"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":1823,"answer":1824,"question":1825,"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":1827,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1839,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1840,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1828,"component":39,"meta_info":1836,"block_image":1837,"cover_image":1838,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1829,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1834,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1835,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1830,"component":118,"meta_info":1831,"meta_title":7,"block_image":1832,"cover_image":1833,"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":735,"content":1843},[1844,1849,1852,1857,1862,1866,1871,1875,1880,1893,1898,1911,1916,1920,1925,1935,1940,1944,1949,1958],{"type":780,"attrs":1845,"content":1846},{"level":782},[1847],{"text":1848,"type":742},"Boxing Gym Culture",{"type":738,"content":1850},[1851],{"text":1824,"type":742},{"type":780,"attrs":1853,"content":1854},{"level":782},[1855],{"text":1856,"type":742},"What Are the Basic Boxing Gym Rules? ",{"type":780,"attrs":1858,"content":1859},{"level":788},[1860],{"text":1861,"type":742},"Yes Coach, No Coach",{"type":738,"content":1863},[1864],{"text":1865,"type":742},"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":780,"attrs":1867,"content":1868},{"level":788},[1869],{"text":1870,"type":742},"Sharing is Caring",{"type":738,"content":1872},[1873],{"text":1874,"type":742},"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":780,"attrs":1876,"content":1877},{"level":788},[1878],{"text":1879,"type":742},"Keep it Clean",{"type":738,"content":1881},[1882,1884,1891],{"text":1883,"type":742},"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":1885,"type":742,"marks":1886},"clean it off.",[1887],{"type":752,"attrs":1888},{"href":1889,"uuid":48,"anchor":48,"custom":1890,"target":755,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":1892,"type":742}," 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":780,"attrs":1894,"content":1895},{"level":788},[1896],{"text":1897,"type":742},"No Killers in Sparring",{"type":738,"content":1899},[1900,1902,1909],{"text":1901,"type":742},"In most boxing gym workouts you will find yourself ",{"text":1903,"type":742,"marks":1904},"sparring",[1905],{"type":752,"attrs":1906},{"href":1907,"uuid":48,"anchor":48,"custom":1908,"target":755,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1910,"type":742},". 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":780,"attrs":1912,"content":1913},{"level":788},[1914],{"text":1915,"type":742},"Don’t Dump Your Weights",{"type":738,"content":1917},[1918],{"text":1919,"type":742},"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":780,"attrs":1921,"content":1922},{"level":788},[1923],{"text":1924,"type":742},"Leave the Weightcut Fighter Alone",{"type":738,"content":1926},[1927,1929,1933],{"text":1928,"type":742},"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":1930,"type":742,"marks":1931},"leave them alone.",[1932],{"type":1658},{"text":1934,"type":742}," 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":780,"attrs":1936,"content":1937},{"level":788},[1938],{"text":1939,"type":742},"The Golden Rule",{"type":738,"content":1941},[1942],{"text":1943,"type":742},"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":780,"attrs":1945,"content":1946},{"level":782},[1947],{"text":1948,"type":742},"Train Like a Fighter",{"type":738,"content":1950},[1951,1952,1957],{"text":1353,"type":742},{"text":894,"type":742,"marks":1953},[1954],{"type":752,"attrs":1955},{"href":1358,"uuid":48,"anchor":48,"custom":1956,"target":755,"linktype":13},{},{"text":1362,"type":742},{"type":738,"content":1959},[1960],{"text":1961,"type":742},"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":1963,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1968,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1969,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1964,"component":118,"meta_info":1965,"meta_title":7,"block_image":1966,"cover_image":1967,"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":1972,"title":1973,"plugin":43,"description":1974},"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":1976,"alt":1977,"name":7,"focus":7,"title":1977,"filename":1978,"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,[1390],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":1988,"created_at":1989,"published_at":1990,"updated_at":1991,"id":1992,"uuid":1993,"content":1994,"slug":2170,"full_slug":2171,"sort_by_date":48,"position":2172,"tag_list":2173,"is_startpage":9,"parent_id":998,"meta_data":48,"group_id":2174,"first_published_at":2175,"release_id":48,"lang":60,"path":1001,"alternates":2176,"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":1995,"faqs":1996,"title":2013,"topic":2014,"author":1841,"content":2029,"category":2151,"schedule":2159,"component":985,"meta_info":2160,"cover_image":2164,"description":2168,"contributors":2169},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[1997,2001,2005,2009],{"_uid":1998,"answer":1999,"question":2000,"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":2002,"answer":2003,"question":2004,"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":2006,"answer":2007,"question":2008,"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":2010,"answer":2011,"question":2012,"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":2015,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2027,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2028,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2016,"component":39,"meta_info":2024,"block_image":2025,"cover_image":2026,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2017,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2022,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2023,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2018,"component":118,"meta_info":2019,"meta_title":7,"block_image":2020,"cover_image":2021,"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":735,"content":2030},[2031,2044,2048,2061,2074,2078,2087,2091,2095,2104,2117,2122,2135,2139,2148],{"type":738,"content":2032},[2033,2035,2042],{"text":2034,"type":742},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":2036,"type":742,"marks":2037},"Muhammad Ali",[2038],{"type":752,"attrs":2039},{"href":2040,"uuid":48,"anchor":48,"custom":2041,"target":755,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":2043,"type":742}," 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":780,"attrs":2045,"content":2046},{"level":782},[2047],{"text":2004,"type":742},{"type":2049,"attrs":2050},"blok",{"id":2051,"body":2052},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[2053],{"url":7,"_uid":2054,"image":2055,"component":2059,"copyright_details":2060},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":2056,"alt":2057,"name":7,"focus":7,"title":2057,"filename":2058,"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","content_image",[],{"type":738,"content":2062},[2063,2065,2072],{"text":2064,"type":742},"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":2066,"type":742,"marks":2067},"Manny Pacquiao",[2068],{"type":752,"attrs":2069},{"href":2070,"uuid":48,"anchor":48,"custom":2071,"target":755,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":2073,"type":742},". His punches have great technique and flow well, naturally building momentum.",{"type":780,"attrs":2075,"content":2076},{"level":782},[2077],{"text":2008,"type":742},{"type":2049,"attrs":2079},{"id":2051,"body":2080},[2081],{"url":7,"_uid":2082,"image":2083,"component":2059,"copyright_details":2086},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":2084,"alt":2057,"name":7,"focus":7,"title":2057,"filename":2085,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":738,"content":2088},[2089],{"text":2090,"type":742},"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":780,"attrs":2092,"content":2093},{"level":782},[2094],{"text":2012,"type":742},{"type":2049,"attrs":2096},{"id":2051,"body":2097},[2098],{"url":7,"_uid":2099,"image":2100,"component":2059,"copyright_details":2103},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":2101,"alt":2057,"name":7,"focus":7,"title":2057,"filename":2102,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":738,"content":2105},[2106,2108,2115],{"text":2107,"type":742},"In boxing movies, you will often hear boxers ‘",{"text":2109,"type":742,"marks":2110},"hiss",[2111],{"type":752,"attrs":2112},{"href":2113,"uuid":48,"anchor":48,"custom":2114,"target":755,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":2116,"type":742},"’ 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":780,"attrs":2118,"content":2119},{"level":782},[2120],{"text":2121,"type":742},"The Takeaway",{"type":738,"content":2123},[2124,2126,2133],{"text":2125,"type":742},"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":2127,"type":742,"marks":2128},"breathing",[2129],{"type":752,"attrs":2130},{"href":2131,"uuid":48,"anchor":48,"custom":2132,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2134,"type":742}," 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":780,"attrs":2136,"content":2137},{"level":782},[2138],{"text":1948,"type":742},{"type":738,"content":2140},[2141,2142,2147],{"text":1353,"type":742},{"text":894,"type":742,"marks":2143},[2144],{"type":752,"attrs":2145},{"href":1358,"uuid":48,"anchor":48,"custom":2146,"target":755,"linktype":13},{},{"text":1778,"type":742},{"type":738,"content":2149},[2150],{"text":1366,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2152,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2157,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2158,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2153,"component":118,"meta_info":2154,"meta_title":7,"block_image":2155,"cover_image":2156,"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":2161,"title":2162,"plugin":43,"description":2163},"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":2165,"alt":2166,"name":7,"focus":7,"title":2166,"filename":2167,"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,[1390],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":2178,"created_at":2179,"published_at":2180,"updated_at":2181,"id":2182,"uuid":2183,"content":2184,"slug":2341,"full_slug":2342,"sort_by_date":48,"position":2343,"tag_list":2344,"is_startpage":9,"parent_id":998,"meta_data":48,"group_id":2345,"first_published_at":2180,"release_id":48,"lang":60,"path":1001,"alternates":2346,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":2185,"faqs":2186,"title":2178,"topic":2203,"author":1841,"content":2218,"category":2323,"schedule":1790,"component":985,"meta_info":2331,"cover_image":2335,"description":2339,"contributors":2340},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[2187,2191,2195,2199],{"_uid":2188,"answer":2189,"question":2190,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":2192,"answer":2193,"question":2194,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":2196,"answer":2197,"question":2198,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":2200,"answer":2201,"question":2202,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2204,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2216,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2217,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2205,"component":39,"meta_info":2213,"block_image":2214,"cover_image":2215,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2206,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2211,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2212,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2207,"component":118,"meta_info":2208,"meta_title":7,"block_image":2209,"cover_image":2210,"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},[],[],{"type":735,"content":2219},[2220,2224,2229,2248,2253,2257,2262,2265,2269,2280,2285,2298,2303,2307,2311,2320],{"type":738,"content":2221},[2222],{"text":2223,"type":742},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":780,"attrs":2225,"content":2226},{"level":782},[2227],{"text":2228,"type":742},"Practice, Practice, Practice",{"type":738,"content":2230},[2231,2233,2237,2239,2246],{"text":2232,"type":742},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":2234,"type":742,"marks":2235},"always",[2236],{"type":1658},{"text":2238,"type":742}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":2240,"type":742,"marks":2241},"mirror",[2242],{"type":752,"attrs":2243},{"href":2244,"uuid":48,"anchor":48,"custom":2245,"target":755,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":2247,"type":742}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":780,"attrs":2249,"content":2250},{"level":788},[2251],{"text":2252,"type":742},"Shoulder Touch Drill",{"type":738,"content":2254},[2255],{"text":2256,"type":742},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":780,"attrs":2258,"content":2259},{"level":788},[2260],{"text":2261,"type":742},"Cobra Bag",{"type":738,"content":2263},[2264],{"text":2193,"type":742},{"type":780,"attrs":2266,"content":2267},{"level":788},[2268],{"text":1261,"type":742},{"type":738,"content":2270},[2271,2273,2278],{"text":2272,"type":742},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1261,"type":742,"marks":2274},[2275],{"type":752,"attrs":2276},{"href":1907,"uuid":48,"anchor":48,"custom":2277,"target":755,"linktype":13},{},{"text":2279,"type":742}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":780,"attrs":2281,"content":2282},{"level":788},[2283],{"text":2284,"type":742},"“Free flow” mitt work",{"type":738,"content":2286},[2287,2289,2296],{"text":2288,"type":742},"Free flow ",{"text":2290,"type":742,"marks":2291},"mitt work",[2292],{"type":752,"attrs":2293},{"href":2294,"uuid":48,"anchor":48,"custom":2295,"target":755,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":2297,"type":742}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":780,"attrs":2299,"content":2300},{"level":788},[2301],{"text":2302,"type":742},"Think Fast",{"type":738,"content":2304},[2305],{"text":2306,"type":742},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":780,"attrs":2308,"content":2309},{"level":782},[2310],{"text":1948,"type":742},{"type":738,"content":2312},[2313,2314,2319],{"text":1353,"type":742},{"text":894,"type":742,"marks":2315},[2316],{"type":752,"attrs":2317},{"href":1358,"uuid":48,"anchor":48,"custom":2318,"target":755,"linktype":13},{},{"text":1362,"type":742},{"type":738,"content":2321},[2322],{"text":1366,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2324,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2329,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2330,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2325,"component":118,"meta_info":2326,"meta_title":7,"block_image":2327,"cover_image":2328,"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":2332,"title":2333,"plugin":43,"description":2334},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":2336,"alt":2337,"name":7,"focus":7,"title":2337,"filename":2338,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1390],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":2348,"created_at":2349,"published_at":2350,"updated_at":2351,"id":2352,"uuid":2353,"content":2354,"slug":2625,"full_slug":2626,"sort_by_date":48,"position":2627,"tag_list":2628,"is_startpage":9,"parent_id":998,"meta_data":48,"group_id":2629,"first_published_at":2630,"release_id":48,"lang":60,"path":1001,"alternates":2631,"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":2355,"faqs":2356,"title":2369,"topic":2370,"author":1841,"content":2385,"category":2606,"schedule":2614,"component":985,"meta_info":2615,"cover_image":2619,"description":2623,"contributors":2624},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2357,2361,2365],{"_uid":2358,"answer":2359,"question":2360,"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":2362,"answer":2363,"question":2364,"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":2366,"answer":2367,"question":2368,"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":2371,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2383,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2384,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2372,"component":39,"meta_info":2380,"block_image":2381,"cover_image":2382,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2373,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2378,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2379,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2374,"component":118,"meta_info":2375,"meta_title":7,"block_image":2376,"cover_image":2377,"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":735,"content":2386},[2387,2391,2396,2409,2423,2428,2448,2452,2457,2474,2478,2498,2502,2506,2521,2525,2530,2554,2559,2573,2577,2589,2593,2603],{"type":738,"content":2388},[2389],{"text":2390,"type":742},"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":780,"attrs":2392,"content":2393},{"level":782},[2394],{"text":2395,"type":742},"Floyd “Money” Mayweather Jr.",{"type":2049,"attrs":2397},{"id":2398,"body":2399},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2400],{"url":2401,"_uid":2403,"image":2404,"component":2059,"copyright_details":2408},{"id":7,"url":7,"linktype":2402,"fieldtype":14,"cached_url":7},"story","i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2405,"alt":2406,"name":7,"focus":7,"title":2406,"filename":2407,"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",[],{"type":738,"content":2410},[2411,2413,2421],{"text":2412,"type":742},"Regarded as the best technical boxer of this age, ",{"text":2414,"type":742,"marks":2415},"Floyd Mayweather Jr.",[2416,2420],{"type":752,"attrs":2417},{"href":2418,"uuid":48,"anchor":48,"custom":2419,"target":755,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1206},{"text":2422,"type":742}," 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":780,"attrs":2424,"content":2425},{"level":788},[2426],{"text":2427,"type":742},"The Philly Shell",{"type":1079,"content":2429},[2430,2436,2442],{"type":1082,"content":2431},[2432],{"type":738,"content":2433},[2434],{"text":2435,"type":742},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":1082,"content":2437},[2438],{"type":738,"content":2439},[2440],{"text":2441,"type":742},"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":1082,"content":2443},[2444],{"type":738,"content":2445},[2446],{"text":2447,"type":742},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":738,"content":2449},[2450],{"text":2451,"type":742},"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":780,"attrs":2453,"content":2454},{"level":782},[2455],{"text":2456,"type":742},"Pernell “Sweet Pea” Whitaker",{"type":2049,"attrs":2458},{"id":2398,"body":2459},[2460],{"url":2461,"_uid":2462,"image":2463,"component":2059,"copyright_details":2467},{"id":7,"url":7,"linktype":2402,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2464,"alt":2465,"name":7,"focus":7,"title":2465,"filename":2466,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2468],{"_uid":2469,"link":2470,"title":2472,"component":2473},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2471,"target":755,"linktype":13,"fieldtype":14,"cached_url":2471},"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":738,"content":2475},[2476],{"text":2477,"type":742},"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":1079,"content":2479},[2480,2486,2492],{"type":1082,"content":2481},[2482],{"type":738,"content":2483},[2484],{"text":2485,"type":742},"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":1082,"content":2487},[2488],{"type":738,"content":2489},[2490],{"text":2491,"type":742},"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":1082,"content":2493},[2494],{"type":738,"content":2495},[2496],{"text":2497,"type":742},"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":738,"content":2499},[2500],{"text":2501,"type":742},"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":780,"attrs":2503,"content":2504},{"level":782},[2505],{"text":2036,"type":742},{"type":2049,"attrs":2507},{"id":2398,"body":2508},[2509],{"url":2510,"_uid":2511,"image":2512,"component":2059,"copyright_details":2515},{"id":7,"url":7,"linktype":2402,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2513,"alt":2406,"name":7,"focus":7,"title":2406,"filename":2514,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2516],{"_uid":2517,"link":2518,"title":2520,"component":2473},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2519,"target":755,"linktype":13,"fieldtype":14,"cached_url":2519},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":738,"content":2522},[2523],{"text":2524,"type":742},"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":780,"attrs":2526,"content":2527},{"level":788},[2528],{"text":2529,"type":742},"The Ali Shuffle",{"type":1079,"content":2531},[2532,2548],{"type":1082,"content":2533},[2534],{"type":738,"content":2535},[2536,2538,2546],{"text":2537,"type":742},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2539,"type":742,"marks":2540},"To do the Ali Shuffle",[2541,2545],{"type":752,"attrs":2542},{"href":2543,"uuid":48,"anchor":48,"custom":2544,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1206},{"text":2547,"type":742},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":1082,"content":2549},[2550],{"type":738,"content":2551},[2552],{"text":2553,"type":742},"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":780,"attrs":2555,"content":2556},{"level":788},[2557],{"text":2558,"type":742},"The Rope a Dope",{"type":1079,"content":2560},[2561,2567],{"type":1082,"content":2562},[2563],{"type":738,"content":2564},[2565],{"text":2566,"type":742},"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":1082,"content":2568},[2569],{"type":738,"content":2570},[2571],{"text":2572,"type":742},"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":738,"content":2574},[2575],{"text":2576,"type":742},"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":738,"content":2578},[2579,2581,2587],{"text":2580,"type":742},"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":1756,"type":742,"marks":2582},[2583,2586],{"type":752,"attrs":2584},{"href":1760,"uuid":48,"anchor":48,"custom":2585,"target":755,"linktype":13},{},{"type":1206},{"text":2588,"type":742},"!",{"type":780,"attrs":2590,"content":2591},{"level":782},[2592],{"text":1948,"type":742},{"type":738,"content":2594},[2595,2596,2602],{"text":1353,"type":742},{"text":894,"type":742,"marks":2597},[2598,2601],{"type":752,"attrs":2599},{"href":1358,"uuid":48,"anchor":48,"custom":2600,"target":755,"linktype":13},{},{"type":1206},{"text":1778,"type":742},{"type":738,"content":2604},[2605],{"text":1366,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2607,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2612,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2613,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2608,"component":118,"meta_info":2609,"meta_title":7,"block_image":2610,"cover_image":2611,"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":2616,"title":2617,"plugin":43,"description":2618},"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":2620,"alt":2621,"name":7,"focus":7,"title":2621,"filename":2622,"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,[1390],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":985,"created_at":2633,"published_at":2634,"updated_at":2635,"id":2636,"uuid":2637,"content":2638,"slug":985,"full_slug":2659,"sort_by_date":48,"position":446,"tag_list":2660,"is_startpage":9,"parent_id":2661,"meta_data":48,"group_id":2662,"first_published_at":2663,"release_id":48,"lang":60,"path":7,"alternates":2664,"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":2639,"component":2640,"meta_info":2641,"custom_content_list":2643},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2642,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2644,2649,2654],{"_uid":2645,"label":2646,"value":2647,"dev_id":2648,"component":742},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2650,"label":2651,"value":2652,"dev_id":2653,"component":742},"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":2655,"label":2656,"value":2657,"dev_id":2658,"component":742},"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",[],1785892858337]