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",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":1572,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":1562,"full_slug":1563,"sort_by_date":48,"position":1564,"tag_list":1565,"is_startpage":9,"parent_id":1567,"meta_data":48,"group_id":1568,"first_published_at":1569,"release_id":48,"lang":60,"path":1570,"alternates":1571,"default_full_slug":48,"translated_slugs":48},"The Punch Number System 1-6 Explained","2022-03-16T17:18:25.895Z","2022-09-26T19:53:31.190Z","2022-09-26T19:53:31.249Z",116095060,"49da15c1-2f37-4eb5-8eb2-d3edbd416f6f",{"_uid":664,"faqs":665,"title":657,"topic":703,"author":718,"content":742,"category":1544,"schedule":1552,"component":1553,"meta_info":1554,"cover_image":1557,"description":1556,"contributors":1561},"eb5ec22e-4a17-4f77-a55a-3147410499e4",[666,671,675,679,683,687,691,695,699],{"_uid":667,"answer":668,"question":669,"component":670},"96fd15db-f888-41ba-81c8-98ca9261623f","Here are three (3) key tips to remember about boxing punch numbers:\n- Odd numbered punches are thrown with your lead hand\n- Even numbered punches are thrown with your rear hand\n- To figure out which hand is your lead and which is your rear, you need to first determine your proper boxing stance","What are some key tips for boxing punch numbers?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"22b61def-473a-4e48-8864-e8571f5241c2","In boxing and kickboxing, there are several different punches and punch combinations that you can throw. In order to keep things systemized, the majority of boxers and boxing coaches will use a number system to help with overall consistency. Each different type of punch is given a specific number. When first learning to box, it can be confusing, but FightCamp is here to help you every PUNCH of the way.\n\nToday, FightCamp Trainer Aaron Swenson will go over the punch number system that you will use for all FightCamp boxing and kickboxing classes. The six (6) main boxing punches are numbered 1 through 6. He will also give you some tips for how to properly execute each punch so you’ll be ready to go for your first boxing workout!","What is the boxing punch number system?",{"_uid":676,"answer":677,"question":678,"component":670},"72ea1509-900b-430f-829c-a5089aa73276","Here are the boxing punch numbers:\n1. Jab\n2. Cross\n3. Lead Hook\n4. Rear Hook\n5. Lead Uppercut\n6. Rear Uppercut","What are the boxing punch numbers?",{"_uid":680,"answer":681,"question":682,"component":670},"d4e0b67e-2e76-4f6a-985c-29106fc2dccf","Jab | 1\nLegs\n- Start on the ball of your rear foot with your weight on your rear leg\n- The amount of weight you can transfer from your rear to your lead leg determines the power of the jab\n- All of your punching power comes from your legs\n- As you throw the jab, push off your rear leg and transfer your weight forward\n\nArms/Hands\n- Your elbow should remain tight to your body, perpendicular to the ground\n- As you throw the punch, “snap” it by turning over your wrist\n- Contact should be made with your top two big knuckles\n- As you retract the punch, pull your hand straight back towards your face, in a defensive guard\n- This is effectively known as “chambering” your punches\n- Bring your hands straight back with your elbows tucked into your body","How do you throw a jab in boxing?",{"_uid":684,"answer":685,"question":686,"component":670},"d50c9021-9cc9-49c4-8a79-5babca99cf5b","Cross | 2\nLegs\n- Start on the ball of your rear foot with your weight on your rear leg\n- The amount of weight you can transfer from your rear to your lead leg determines the power of the cross\n- Focus on pivoting your rear foot to help transfer your weight forward\n- All of your punching power comes from your legs\n- As you throw the cross, push off your rear leg and transfer your weight forward\n\nArms/Hands\n- Your elbow should remain tight to your body, perpendicular to the ground\n- The closer your elbow stays to the midline of your body during the punch, the more power your cross will have\n- As you throw the punch, “snap” it by turning over your wrist\n- Your shoulders should rotate to help maximize punch power\n- Contact should be made with your top two big knuckles\n- As you retract the punch, pull your hand straight back towards your face, in a defensive guard, chambering your punch\n- Bring your hands straight back with your elbows tucked into your body","How do you throw a cross in boxing?",{"_uid":688,"answer":689,"question":690,"component":670},"92a1b455-033d-42c6-becd-a971930d24f6","Lead Hook | 3\nLegs\n- Start with approximately 70% of your weight on your lead foot\n- As your throw the punch and follow through, shift your weight backward to your rear foot\n- Focus on pivoting your lead foot to help maximize the weight transfer backward\n- All of your punching power comes from your legs and torso rotation\n- Weight transfer = power\n\nKey tip: If you were to pause your punch mid-throw, can you lift your lead leg off ground?\n- If not, focus on proper weight transfer to maximize power\n\nArms/Hands\n- From your guard, start executing the punch by bringing your lead hand about one foot outside of the midline and your target (towards your lead side)\n- Your hand should still be semi-perpendicular to the ground\n- From here, “pop” your elbow upward so it is parallel to the ground\n- Shift your weight backward and rotate your upper torso to follow through on the punch\n\nKey coaching cue: Think of punching “around” your opponent during the hook\n- Give yourself about one foot of space performing a “semi-circle” while executing the punch\n- The punch finishes at the midline of your body with your top two knuckles making contact\n- Both palms down and thumbs up are okay for punching contact","How do you throw a lead hook in boxing?",{"_uid":692,"answer":693,"question":694,"component":670},"67c37830-93ed-4b87-a14f-3b8e6194afb9","Rear Hook | 4\nLegs\n- Start with approximately 70% of your weight on the ball of your rear foot\n- As you throw your punch, follow through and shift your weight forward to your lead foot\n- Focus on pivoting your rear foot to help maximize the weight transfer forward\n- All of your punching power comes from your legs and torso rotation\n- Weight transfer = power\n\nArms/Hands\n- From your guard, start executing the punch by bringing your rear hand about one foot outside of the midline and your target (towards your rear side)\n- Your hand should still be semi-perpendicular to the ground\n- From here, “pop” your elbow upward so it is parallel to the ground\n- Shift your weight forward and rotate your upper torso to follow through on the punch\n- Once your punch has landed, “chamber” your hand back into your guard","How do you throw a rear hook in boxing?",{"_uid":696,"answer":697,"question":698,"component":670},"cafb9d06-3861-4d98-a051-fa7b47ac53f1","Lead Uppercut | 5\nLegs\n- Start the punch sequence by bending your knees and dropping your center of gravity\n- The majority of your weight should be on your lead leg\n- As you execute the punch and explode upwards\n- Your power is generated from the quadricep of your lead leg\n\nArms/Hands\n- Your hands start in your boxing guard\n- As you start to throw your punch, drop your lead hand about one foot to waistline height\n- As you explode upwards, land your punch with your arm perpendicular to the floor\n- Your palm should be making contact facing yourself\n- As soon as your punch lands, your hands return back to your guard\n- Focus on exploding upwards and rotating your shoulder to generate power for your lead uppercut\n- Your punch should land square on your target at the midline of your body","How do you throw a lead uppercut in boxing?",{"_uid":700,"answer":701,"question":702,"component":670},"1635ee73-797b-4c96-b6f1-807a4c7953b0","Rear Uppercut | 6\nLegs\n- Start the punch sequence by bending your knees and dropping your center of gravity\n- The majority of your weight should be on your rear leg\n- As you the execute punch and explode upwards\n- Your power is generated from the quadricep of your rear leg\n- Make sure to pivot your rear leg as you throw your punch to maximize the upward momentum for better power\n\nArms/Hands\n- Your hands start in your boxing guard\n- As you start to throw your punch, drop your rear hand about one foot to waistline height\n- As you explode upwards, land your punch with your arm perpendicular to the floor\n- Your palm should be making contact facing yourself\n- As soon as your punch lands, your hands return back to your guard\n- Focus on exploding upwards and rotating your shoulder to generate power for your rear uppercut\n- Your punch should land square on your target at the midline of your body","How do you throw a rear uppercut in boxing?",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":704,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":716,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":717,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":705,"component":39,"meta_info":713,"meta_title":164,"block_image":714,"cover_image":715,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":706,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":711,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":712,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":707,"component":118,"meta_info":708,"meta_title":7,"block_image":709,"cover_image":710,"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":719,"created_at":720,"published_at":721,"updated_at":722,"id":723,"uuid":724,"content":725,"slug":735,"full_slug":736,"sort_by_date":48,"position":86,"tag_list":737,"is_startpage":9,"parent_id":738,"meta_data":48,"group_id":739,"first_published_at":740,"release_id":48,"lang":60,"path":48,"alternates":741,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Aaron Swenson","2021-09-10T15:34:01.163Z","2022-02-08T23:31:06.753Z","2022-02-08T23:31:06.774Z",71000004,"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"bio":726,"_uid":727,"name":719,"photo":728,"component":732,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":733,"social_link_linkedin":7,"social_link_instagram":734,"social_link_pinterest":7},"Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.","52762fe4-a144-4ba5-9179-1edacf1492cb",{"id":729,"alt":719,"name":730,"focus":48,"title":719,"filename":731,"copyright":7,"fieldtype":50},3804760,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/350x350/55921553fa/aaron_swenson.png","author","https://www.facebook.com/swensonboxing","https://www.instagram.com/swensonboxing","aaron-swenson","authors/aaron-swenson",[],65634443,"d2d443e2-1ad3-4550-96f0-58b48729a3fb","2021-10-20T17:21:35.512Z",[],{"type":743,"content":744},"doc",[745,751,767,781,788,816,823,835,900,904,910,921,926,954,959,999,1005,1016,1020,1052,1056,1102,1108,1119,1123,1157,1161,1169,1173,1201,1205,1227,1233,1244,1248,1280,1284,1316,1322,1333,1337,1365,1369,1415,1421,1432,1436,1469,1473,1515,1520,1532],{"type":746,"content":747},"paragraph",[748],{"text":749,"type":750},"In boxing and kickboxing, there are several different punches and punch combinations that you can throw. In order to keep things systemized, the majority of boxers and boxing coaches will use a number system to help with overall consistency. Each different type of punch is given a specific number. When first learning to box, it can be confusing, but FightCamp is here to help you every PUNCH of the way.","text",{"type":746,"content":752},[753,755,763,765],{"text":754,"type":750},"Today, FightCamp Trainer Aaron Swenson will go over the punch number system that you will use for all FightCamp boxing and kickboxing classes. The ",{"text":756,"type":750,"marks":757},"six (6) main boxing punches",[758],{"type":759,"attrs":760},"link",{"href":761,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/","_blank",{"text":764,"type":750}," are numbered 1 through 6. He will also give you some tips for how to properly execute each punch so you’ll be ready to go for your first boxing workout!",{"type":766},"hard_break",{"type":768,"attrs":769},"blok",{"id":770,"body":771},"32b5a38c-74a7-4e51-b1ac-db658436dd8f",[772],{"_uid":773,"link":774,"image":776,"title":778,"component":780},"i-63801173-2ea9-494b-9693-a85a2b000bf1",{"id":7,"url":775,"linktype":13,"fieldtype":14,"cached_url":775},"https://youtu.be/lZegxGXNNZk",{"id":777,"alt":778,"name":7,"focus":48,"title":778,"filename":779,"copyright":7,"fieldtype":50},4186983,"6 Basic Punches In Boxing l Numbers Explained","https://a.storyblok.com/f/115220/1244x700/d33d105ef7/6-basic-punches-in-boxing-numbers-explained.png","image_video_link",{"type":782,"attrs":783,"content":785},"heading",{"level":784},3,[786],{"text":787,"type":750},"Before You Begin…",{"type":789,"content":790},"bullet_list",[791,798,804],{"type":792,"content":793},"list_item",[794],{"type":746,"content":795},[796],{"text":797,"type":750},"Odd numbered punches are thrown with your lead hand",{"type":792,"content":799},[800],{"type":746,"content":801},[802],{"text":803,"type":750},"Even numbered punches are thrown with your rear hand",{"type":792,"content":805},[806],{"type":746,"content":807},[808,810],{"text":809,"type":750},"To figure out which hand is your lead and which is your rear, you need to first determine your proper ",{"text":811,"type":750,"marks":812},"boxing stance",[813],{"type":759,"attrs":814},{"href":815,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances/",{"type":782,"attrs":817,"content":819},{"level":818},2,[820,822],{"text":821,"type":750},"Boxing Punch Number System",{"type":766},{"type":768,"attrs":824},{"id":770,"body":825},[826],{"url":827,"_uid":829,"image":830,"component":833,"copyright_details":834},{"id":7,"url":7,"linktype":828,"fieldtype":14,"cached_url":7},"story","i-8277fa4d-941f-4df1-95d6-6cbb81bba66e",{"id":831,"alt":821,"name":7,"focus":48,"title":821,"filename":832,"copyright":7,"fieldtype":50},4187428,"https://a.storyblok.com/f/115220/1100x1100/9116a3eaf2/boxing_punch_number_system.png","content_image",[],{"type":836,"attrs":837,"content":839},"ordered_list",{"order":838},1,[840,850,860,870,880,890],{"type":792,"content":841},[842],{"type":746,"content":843},[844],{"text":845,"type":750,"marks":846},"Jab",[847],{"type":759,"attrs":848},{"href":849,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab",{"type":792,"content":851},[852],{"type":746,"content":853},[854],{"text":855,"type":750,"marks":856},"Cross",[857],{"type":759,"attrs":858},{"href":859,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://youtu.be/YsFK1MMDQgk",{"type":792,"content":861},[862],{"type":746,"content":863},[864],{"text":865,"type":750,"marks":866},"Lead Hook",[867],{"type":759,"attrs":868},{"href":869,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-throw-a-lead-hook-punch",{"type":792,"content":871},[872],{"type":746,"content":873},[874],{"text":875,"type":750,"marks":876},"Rear Hook",[877],{"type":759,"attrs":878},{"href":879,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"type":792,"content":881},[882],{"type":746,"content":883},[884],{"text":885,"type":750,"marks":886},"Lead Uppercut",[887],{"type":759,"attrs":888},{"href":889,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-throw-a-proper-uppercut-punch",{"type":792,"content":891},[892],{"type":746,"content":893},[894],{"text":895,"type":750,"marks":896},"Rear Uppercut",[897],{"type":759,"attrs":898},{"href":899,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://youtu.be/KcagWYVfvBg",{"type":746,"content":901},[902],{"text":903,"type":750},"Let's break it down to a few key things that you want to think about while throwing each punch.",{"type":782,"attrs":905,"content":906},{"level":784},[907,909],{"text":908,"type":750},"Jab | 1",{"type":766},{"type":768,"attrs":911},{"id":770,"body":912},[913],{"url":914,"_uid":915,"image":916,"component":833,"copyright_details":920},{"id":7,"url":7,"linktype":828,"fieldtype":14,"cached_url":7},"i-6a4a47fb-3976-4c09-864c-3d00f9b08d4b",{"id":917,"alt":918,"name":7,"focus":48,"title":918,"filename":919,"copyright":7,"fieldtype":50},4187433,"Boxing Jab Punch","https://a.storyblok.com/f/115220/1100x1100/6679da06bb/boxing_jab_punch.png",[],{"type":782,"attrs":922,"content":923},{"level":784},[924],{"text":925,"type":750},"Legs",{"type":789,"content":927},[928,934,948],{"type":792,"content":929},[930],{"type":746,"content":931},[932],{"text":933,"type":750},"Start on the ball of your rear foot with your weight on your rear leg",{"type":792,"content":935},[936,940],{"type":746,"content":937},[938],{"text":939,"type":750},"The amount of weight you can transfer from your rear to your lead leg determines the power of the jab",{"type":789,"content":941},[942],{"type":792,"content":943},[944],{"type":746,"content":945},[946],{"text":947,"type":750},"All of your punching power comes from your legs",{"type":792,"content":949},[950],{"type":746,"content":951},[952],{"text":953,"type":750},"As you throw the jab, push off your rear leg and transfer your weight forward",{"type":782,"attrs":955,"content":956},{"level":784},[957],{"text":958,"type":750},"Arms/Hands",{"type":789,"content":960},[961,967,973,979],{"type":792,"content":962},[963],{"type":746,"content":964},[965],{"text":966,"type":750},"Your elbow should remain tight to your body, perpendicular to the ground",{"type":792,"content":968},[969],{"type":746,"content":970},[971],{"text":972,"type":750},"As you throw the punch, “snap” it by turning over your wrist",{"type":792,"content":974},[975],{"type":746,"content":976},[977],{"text":978,"type":750},"Contact should be made with your top two big knuckles",{"type":792,"content":980},[981,985],{"type":746,"content":982},[983],{"text":984,"type":750},"As you retract the punch, pull your hand straight back towards your face, in a defensive guard",{"type":789,"content":986},[987,993],{"type":792,"content":988},[989],{"type":746,"content":990},[991],{"text":992,"type":750},"This is effectively known as “chambering” your punches",{"type":792,"content":994},[995],{"type":746,"content":996},[997],{"text":998,"type":750},"Bring your hands straight back with your elbows tucked into your body",{"type":782,"attrs":1000,"content":1001},{"level":784},[1002,1004],{"text":1003,"type":750},"Cross | 2",{"type":766},{"type":768,"attrs":1006},{"id":770,"body":1007},[1008],{"url":1009,"_uid":1010,"image":1011,"component":833,"copyright_details":1015},{"id":7,"url":7,"linktype":828,"fieldtype":14,"cached_url":7},"i-7f65595f-0b1c-4f53-b66a-349c75d03178",{"id":1012,"alt":1013,"name":7,"focus":48,"title":1013,"filename":1014,"copyright":7,"fieldtype":50},4187434,"Boxing Cross Punch","https://a.storyblok.com/f/115220/1100x1100/03cc519db5/boxing_cross_punch.png",[],{"type":782,"attrs":1017,"content":1018},{"level":784},[1019],{"text":925,"type":750},{"type":789,"content":1021},[1022,1027,1046],{"type":792,"content":1023},[1024],{"type":746,"content":1025},[1026],{"text":933,"type":750},{"type":792,"content":1028},[1029,1033],{"type":746,"content":1030},[1031],{"text":1032,"type":750},"The amount of weight you can transfer from your rear to your lead leg determines the power of the cross",{"type":789,"content":1034},[1035,1041],{"type":792,"content":1036},[1037],{"type":746,"content":1038},[1039],{"text":1040,"type":750},"Focus on pivoting your rear foot to help transfer your weight forward",{"type":792,"content":1042},[1043],{"type":746,"content":1044},[1045],{"text":947,"type":750},{"type":792,"content":1047},[1048],{"type":746,"content":1049},[1050],{"text":1051,"type":750},"As you throw the cross, push off your rear leg and transfer your weight forward",{"type":782,"attrs":1053,"content":1054},{"level":784},[1055],{"text":958,"type":750},{"type":789,"content":1057},[1058,1071,1084,1089],{"type":792,"content":1059},[1060,1063],{"type":746,"content":1061},[1062],{"text":966,"type":750},{"type":789,"content":1064},[1065],{"type":792,"content":1066},[1067],{"type":746,"content":1068},[1069],{"text":1070,"type":750},"The closer your elbow stays to the midline of your body during the punch, the more power your cross will have",{"type":792,"content":1072},[1073,1076],{"type":746,"content":1074},[1075],{"text":972,"type":750},{"type":789,"content":1077},[1078],{"type":792,"content":1079},[1080],{"type":746,"content":1081},[1082],{"text":1083,"type":750},"Your shoulders should rotate to help maximize punch power",{"type":792,"content":1085},[1086],{"type":746,"content":1087},[1088],{"text":978,"type":750},{"type":792,"content":1090},[1091,1095],{"type":746,"content":1092},[1093],{"text":1094,"type":750},"As you retract the punch, pull your hand straight back towards your face, in a defensive guard, chambering your punch",{"type":789,"content":1096},[1097],{"type":792,"content":1098},[1099],{"type":746,"content":1100},[1101],{"text":998,"type":750},{"type":782,"attrs":1103,"content":1104},{"level":784},[1105,1107],{"text":1106,"type":750},"Lead Hook | 3",{"type":766},{"type":768,"attrs":1109},{"id":770,"body":1110},[1111],{"url":1112,"_uid":1113,"image":1114,"component":833,"copyright_details":1118},{"id":7,"url":7,"linktype":828,"fieldtype":14,"cached_url":7},"i-3cecaa9f-cabd-4a8d-ad53-54fdbd30024e",{"id":1115,"alt":1116,"name":7,"focus":48,"title":1116,"filename":1117,"copyright":7,"fieldtype":50},4187439,"Boxing Lead Hook Punch","https://a.storyblok.com/f/115220/1100x1100/e52d19770c/boxing-lead-hook-punch.png",[],{"type":782,"attrs":1120,"content":1121},{"level":784},[1122],{"text":925,"type":750},{"type":789,"content":1124},[1125,1131],{"type":792,"content":1126},[1127],{"type":746,"content":1128},[1129],{"text":1130,"type":750},"Start with approximately 70% of your weight on your lead foot",{"type":792,"content":1132},[1133,1137],{"type":746,"content":1134},[1135],{"text":1136,"type":750},"As your throw the punch and follow through, shift your weight backward to your rear foot",{"type":789,"content":1138},[1139,1145,1151],{"type":792,"content":1140},[1141],{"type":746,"content":1142},[1143],{"text":1144,"type":750},"Focus on pivoting your lead foot to help maximize the weight transfer backward",{"type":792,"content":1146},[1147],{"type":746,"content":1148},[1149],{"text":1150,"type":750},"All of your punching power comes from your legs and torso rotation",{"type":792,"content":1152},[1153],{"type":746,"content":1154},[1155],{"text":1156,"type":750},"Weight transfer = power",{"type":746,"content":1158},[1159],{"text":1160,"type":750},"Key tip: If you were to pause your punch mid-throw, can you lift your lead leg off ground?",{"type":789,"content":1162},[1163],{"type":792,"content":1164},[1165],{"type":746,"content":1166},[1167],{"text":1168,"type":750},"If not, focus on proper weight transfer to maximize power",{"type":782,"attrs":1170,"content":1171},{"level":784},[1172],{"text":958,"type":750},{"type":789,"content":1174},[1175,1195],{"type":792,"content":1176},[1177,1181],{"type":746,"content":1178},[1179],{"text":1180,"type":750},"From your guard, start executing the punch by bringing your lead hand about one foot outside of the midline and your target (towards your lead side)",{"type":789,"content":1182},[1183,1189],{"type":792,"content":1184},[1185],{"type":746,"content":1186},[1187],{"text":1188,"type":750},"Your hand should still be semi-perpendicular to the ground",{"type":792,"content":1190},[1191],{"type":746,"content":1192},[1193],{"text":1194,"type":750},"From here, “pop” your elbow upward so it is parallel to the ground",{"type":792,"content":1196},[1197],{"type":746,"content":1198},[1199],{"text":1200,"type":750},"Shift your weight backward and rotate your upper torso to follow through on the punch",{"type":746,"content":1202},[1203],{"text":1204,"type":750},"Key coaching cue: Think of punching “around” your opponent during the hook",{"type":789,"content":1206},[1207,1213],{"type":792,"content":1208},[1209],{"type":746,"content":1210},[1211],{"text":1212,"type":750},"Give yourself about one foot of space, performing a “semi-circle” while executing the punch",{"type":792,"content":1214},[1215,1219],{"type":746,"content":1216},[1217],{"text":1218,"type":750},"The punch finishes at the midline of your body with your top two knuckles making contact",{"type":789,"content":1220},[1221],{"type":792,"content":1222},[1223],{"type":746,"content":1224},[1225],{"text":1226,"type":750},"Both palms down and thumbs up are okay for punching contact",{"type":782,"attrs":1228,"content":1229},{"level":784},[1230,1232],{"text":1231,"type":750},"Rear Hook | 4",{"type":766},{"type":768,"attrs":1234},{"id":770,"body":1235},[1236],{"url":1237,"_uid":1238,"image":1239,"component":833,"copyright_details":1243},{"id":7,"url":7,"linktype":828,"fieldtype":14,"cached_url":7},"i-700faa97-a21e-461f-b637-e8f4f5657013",{"id":1240,"alt":1241,"name":7,"focus":48,"title":1241,"filename":1242,"copyright":7,"fieldtype":50},4187445,"Boxing Rear Hook Punch","https://a.storyblok.com/f/115220/1100x1100/15f6de286f/boxing-rear-hook-punch.png",[],{"type":782,"attrs":1245,"content":1246},{"level":784},[1247],{"text":925,"type":750},{"type":789,"content":1249},[1250,1256],{"type":792,"content":1251},[1252],{"type":746,"content":1253},[1254],{"text":1255,"type":750},"Start with approximately 70% of your weight on the ball of your rear foot",{"type":792,"content":1257},[1258,1262],{"type":746,"content":1259},[1260],{"text":1261,"type":750},"As you throw your punch, follow through and shift your weight forward to your lead foot",{"type":789,"content":1263},[1264,1270,1275],{"type":792,"content":1265},[1266],{"type":746,"content":1267},[1268],{"text":1269,"type":750},"Focus on pivoting your rear foot to help maximize the weight transfer forward",{"type":792,"content":1271},[1272],{"type":746,"content":1273},[1274],{"text":1150,"type":750},{"type":792,"content":1276},[1277],{"type":746,"content":1278},[1279],{"text":1156,"type":750},{"type":782,"attrs":1281,"content":1282},{"level":784},[1283],{"text":958,"type":750},{"type":789,"content":1285},[1286,1304,1310],{"type":792,"content":1287},[1288,1292],{"type":746,"content":1289},[1290],{"text":1291,"type":750},"From your guard, start executing the punch by bringing your rear hand about one foot outside of the midline and your target (towards your rear side)",{"type":789,"content":1293},[1294,1299],{"type":792,"content":1295},[1296],{"type":746,"content":1297},[1298],{"text":1188,"type":750},{"type":792,"content":1300},[1301],{"type":746,"content":1302},[1303],{"text":1194,"type":750},{"type":792,"content":1305},[1306],{"type":746,"content":1307},[1308],{"text":1309,"type":750},"Shift your weight forward and rotate your upper torso to follow through on the punch",{"type":792,"content":1311},[1312],{"type":746,"content":1313},[1314],{"text":1315,"type":750},"Once your punch has landed, “chamber” your hand back into your guard",{"type":782,"attrs":1317,"content":1318},{"level":784},[1319,1321],{"text":1320,"type":750},"Lead Uppercut | 5",{"type":766},{"type":768,"attrs":1323},{"id":770,"body":1324},[1325],{"url":1326,"_uid":1327,"image":1328,"component":833,"copyright_details":1332},{"id":7,"url":7,"linktype":828,"fieldtype":14,"cached_url":7},"i-31339c54-2aa3-4f2f-9021-46dcae478d89",{"id":1329,"alt":1330,"name":7,"focus":48,"title":1330,"filename":1331,"copyright":7,"fieldtype":50},4187449,"Boxing Lead Uppercut Punch","https://a.storyblok.com/f/115220/1100x1100/cdfa421c40/boxing-lead_uppercut-punch.png",[],{"type":782,"attrs":1334,"content":1335},{"level":784},[1336],{"text":925,"type":750},{"type":789,"content":1338},[1339,1353,1359],{"type":792,"content":1340},[1341,1345],{"type":746,"content":1342},[1343],{"text":1344,"type":750},"Start the punch sequence by bending your knees and dropping your center of gravity",{"type":789,"content":1346},[1347],{"type":792,"content":1348},[1349],{"type":746,"content":1350},[1351],{"text":1352,"type":750},"The majority of your weight should be on your lead leg",{"type":792,"content":1354},[1355],{"type":746,"content":1356},[1357],{"text":1358,"type":750},"As you execute the punch, explode upwards",{"type":792,"content":1360},[1361],{"type":746,"content":1362},[1363],{"text":1364,"type":750},"Your power is generated from the quadricep of your lead leg",{"type":782,"attrs":1366,"content":1367},{"level":784},[1368],{"text":958,"type":750},{"type":789,"content":1370},[1371,1377,1383,1403,1409],{"type":792,"content":1372},[1373],{"type":746,"content":1374},[1375],{"text":1376,"type":750},"Your hands start in your boxing guard",{"type":792,"content":1378},[1379],{"type":746,"content":1380},[1381],{"text":1382,"type":750},"As you start to throw your punch, drop your lead hand about one foot to waistline height",{"type":792,"content":1384},[1385,1389],{"type":746,"content":1386},[1387],{"text":1388,"type":750},"As you explode upwards, land your punch with your arm perpendicular to the floor",{"type":789,"content":1390},[1391,1397],{"type":792,"content":1392},[1393],{"type":746,"content":1394},[1395],{"text":1396,"type":750},"Your palm should be making contact facing yourself",{"type":792,"content":1398},[1399],{"type":746,"content":1400},[1401],{"text":1402,"type":750},"As soon as your punch lands, your hands return back to your guard",{"type":792,"content":1404},[1405],{"type":746,"content":1406},[1407],{"text":1408,"type":750},"Focus on exploding upwards and rotating your shoulder to generate power for your lead uppercut",{"type":792,"content":1410},[1411],{"type":746,"content":1412},[1413],{"text":1414,"type":750},"Your punch should land square on your target at the midline of your body",{"type":782,"attrs":1416,"content":1417},{"level":784},[1418,1420],{"text":1419,"type":750},"Rear Uppercut | 6",{"type":766},{"type":768,"attrs":1422},{"id":770,"body":1423},[1424],{"url":1425,"_uid":1426,"image":1427,"component":833,"copyright_details":1431},{"id":7,"url":7,"linktype":828,"fieldtype":14,"cached_url":7},"i-27724922-bb66-4f88-9798-a6a80361b75d",{"id":1428,"alt":1429,"name":7,"focus":48,"title":1429,"filename":1430,"copyright":7,"fieldtype":50},4187452,"Boxing Rear Uppercut Punch","https://a.storyblok.com/f/115220/1100x1100/5446d582a3/boxing-rear-uppercut-punch.png",[],{"type":782,"attrs":1433,"content":1434},{"level":784},[1435],{"text":925,"type":750},{"type":789,"content":1437},[1438,1443,1449,1455],{"type":792,"content":1439},[1440],{"type":746,"content":1441},[1442],{"text":1344,"type":750},{"type":792,"content":1444},[1445],{"type":746,"content":1446},[1447],{"text":1448,"type":750},"The majority of your weight should be on your rear leg",{"type":792,"content":1450},[1451],{"type":746,"content":1452},[1453],{"text":1454,"type":750},"As you the execute punch and explode upwards",{"type":792,"content":1456},[1457,1461],{"type":746,"content":1458},[1459],{"text":1460,"type":750},"Your power is generated from the quadricep of your rear leg",{"type":789,"content":1462},[1463],{"type":792,"content":1464},[1465],{"type":746,"content":1466},[1467],{"text":1468,"type":750},"Make sure to pivot your rear leg as you throw your punch to maximize the upward momentum for better power",{"type":782,"attrs":1470,"content":1471},{"level":784},[1472],{"text":958,"type":750},{"type":789,"content":1474},[1475,1480,1486,1504,1510],{"type":792,"content":1476},[1477],{"type":746,"content":1478},[1479],{"text":1376,"type":750},{"type":792,"content":1481},[1482],{"type":746,"content":1483},[1484],{"text":1485,"type":750},"As you start to throw your punch, drop your rear hand about one foot to waistline height",{"type":792,"content":1487},[1488,1491],{"type":746,"content":1489},[1490],{"text":1388,"type":750},{"type":789,"content":1492},[1493,1499],{"type":792,"content":1494},[1495],{"type":746,"content":1496},[1497],{"text":1498,"type":750},"Your palm should be making contact facing you",{"type":792,"content":1500},[1501],{"type":746,"content":1502},[1503],{"text":1402,"type":750},{"type":792,"content":1505},[1506],{"type":746,"content":1507},[1508],{"text":1509,"type":750},"Focus on exploding upwards and rotating your shoulder to generate power for your rear uppercut",{"type":792,"content":1511},[1512],{"type":746,"content":1513},[1514],{"text":1414,"type":750},{"type":782,"attrs":1516,"content":1517},{"level":818},[1518],{"text":1519,"type":750},"Practice Makes Perfect",{"type":746,"content":1521},[1522,1524,1530],{"text":1523,"type":750},"That right there is the basic boxing punch number system. The more you practice, the more second nature it will become. That way, when you check out our on-demand classes and the instructors are calling out numbers, you’ll be all set to follow their lead on the ",{"text":1525,"type":750,"marks":1526},"heavy bag or while shadowboxing",[1527],{"type":759,"attrs":1528},{"href":1529,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://blog.joinfightcamp.com/training/shadowboxing-vs-hitting-the-heavy-bag-which-should-i-do",{"text":1531,"type":750},"!",{"type":746,"content":1533},[1534,1536,1542],{"text":1535,"type":750},"If you like this step-by-step instruction, download the FREE ",{"text":1537,"type":750,"marks":1538},"FightCamp App",[1539],{"type":759,"attrs":1540},{"href":1541,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1543,"type":750}," and try the Level 1 Kickboxing Path, where Trainer Aaron Swenson walks you through technique, tutorial, and workouts to start your kickboxing journey with proper form and foundational skills.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1545,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1550,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1551,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1546,"component":118,"meta_info":1547,"meta_title":7,"block_image":1548,"cover_image":1549,"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},[],[],"2022-05-16 00:00","article",{"_uid":1555,"title":657,"plugin":43,"description":1556},"a2f2a60e-ecc9-4b75-85a1-a165aa1d2a74","FightCamp's Aaron Swenson breaks down the boxing & kickboxing punch number system. With added tips for each punch, you’ll be throwing a 1-2 combo like a pro.",{"id":1558,"alt":1559,"name":7,"focus":48,"title":1559,"filename":1560,"copyright":7,"fieldtype":50},4187024,"Boxing Punch Numbers 1-6 Explained","https://a.storyblok.com/f/115220/2400x990/32ed3a0f55/boxing-punch-numbers-1-6-explained.png",[],"the-punch-number-system-1-6-explained","blogs/the-punch-number-system-1-6-explained",-4050,[1566],"featured",60887917,"8c0bdb6d-bd60-494a-9a88-49c9b8e7407d","2022-05-17T00:00:00.000Z","training/{{story.slug}}",[],["Reactive",1573],[1574,1926,2159,2428,2617,2855],{"name":1575,"created_at":1576,"published_at":1577,"updated_at":1578,"id":1579,"uuid":1580,"content":1581,"slug":1919,"full_slug":1920,"sort_by_date":48,"position":1921,"tag_list":1922,"is_startpage":9,"parent_id":1567,"meta_data":48,"group_id":1923,"first_published_at":1924,"release_id":48,"lang":60,"path":1570,"alternates":1925,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":1582,"faqs":1583,"title":1575,"topic":1596,"author":1611,"content":1612,"category":1900,"schedule":1908,"component":1553,"meta_info":1909,"cover_image":1913,"description":1917,"contributors":1918},"96feb388-d990-4f15-a1d8-bbd61d760f28",[1584,1588,1592],{"_uid":1585,"answer":1586,"question":1587,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":1589,"answer":1590,"question":1591,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":1593,"answer":1594,"question":1595,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1597,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1609,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1610,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1598,"component":39,"meta_info":1606,"block_image":1607,"cover_image":1608,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1599,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1604,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1605,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1600,"component":118,"meta_info":1601,"meta_title":7,"block_image":1602,"cover_image":1603,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":743,"content":1613},[1614,1629,1633,1645,1650,1655,1683,1688,1715,1720,1742,1747,1769,1774,1796,1801,1828,1833,1849,1853,1877,1882,1896],{"type":746,"content":1615},[1616,1618,1627],{"text":1617,"type":750},"Post-workout ",{"text":1619,"type":750,"marks":1620},"stretches",[1621,1625],{"type":759,"attrs":1622},{"href":1623,"uuid":48,"anchor":48,"custom":1624,"target":762,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1626},"underline",{"text":1628,"type":750}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":782,"attrs":1630,"content":1631},{"level":818},[1632],{"text":1587,"type":750},{"type":746,"content":1634},[1635,1643],{"text":1636,"type":750,"marks":1637},"Research",[1638,1642],{"type":759,"attrs":1639},{"href":1640,"uuid":48,"anchor":48,"custom":1641,"target":762,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1626},{"text":1644,"type":750}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":782,"attrs":1646,"content":1647},{"level":818},[1648],{"text":1649,"type":750},"7 Stretches to Help You Recover Post-Workout",{"type":782,"attrs":1651,"content":1652},{"level":784},[1653],{"text":1654,"type":750},"Shoulder Flossing",{"type":836,"attrs":1656,"content":1658},{"order":1657},{"order":838},[1659,1665,1671,1677],{"type":792,"content":1660},[1661],{"type":746,"content":1662},[1663],{"text":1664,"type":750},"Start in a standing position.",{"type":792,"content":1666},[1667],{"type":746,"content":1668},[1669],{"text":1670,"type":750},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":792,"content":1672},[1673],{"type":746,"content":1674},[1675],{"text":1676,"type":750},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":792,"content":1678},[1679],{"type":746,"content":1680},[1681],{"text":1682,"type":750},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":782,"attrs":1684,"content":1685},{"level":784},[1686],{"text":1687,"type":750},"World's Greatest Stretch ",{"type":836,"attrs":1689,"content":1690},{"order":838},[1691,1697,1703,1709],{"type":792,"content":1692},[1693],{"type":746,"content":1694},[1695],{"text":1696,"type":750},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":792,"content":1698},[1699],{"type":746,"content":1700},[1701],{"text":1702,"type":750},"Next to the left hand, raise the left hand to the sky. ",{"type":792,"content":1704},[1705],{"type":746,"content":1706},[1707],{"text":1708,"type":750},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":792,"content":1710},[1711],{"type":746,"content":1712},[1713],{"text":1714,"type":750},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":782,"attrs":1716,"content":1717},{"level":784},[1718],{"text":1719,"type":750},"Kneeling Quad/Hip Flexor Stretch",{"type":836,"attrs":1721,"content":1723},{"order":1722},{"order":838},[1724,1730,1736],{"type":792,"content":1725},[1726],{"type":746,"content":1727},[1728],{"text":1729,"type":750},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":792,"content":1731},[1732],{"type":746,"content":1733},[1734],{"text":1735,"type":750},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":792,"content":1737},[1738],{"type":746,"content":1739},[1740],{"text":1741,"type":750},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":782,"attrs":1743,"content":1744},{"level":784},[1745],{"text":1746,"type":750},"Cat/Cow",{"type":836,"attrs":1748,"content":1750},{"order":1749},{"order":838},[1751,1757,1763],{"type":792,"content":1752},[1753],{"type":746,"content":1754},[1755],{"text":1756,"type":750},"Start on all fours, neutral spine. ",{"type":792,"content":1758},[1759],{"type":746,"content":1760},[1761],{"text":1762,"type":750},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":792,"content":1764},[1765],{"type":746,"content":1766},[1767],{"text":1768,"type":750},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":782,"attrs":1770,"content":1771},{"level":784},[1772],{"text":1773,"type":750},"Thread the Needle",{"type":836,"attrs":1775,"content":1777},{"order":1776},{"order":838},[1778,1784,1790],{"type":792,"content":1779},[1780],{"type":746,"content":1781},[1782],{"text":1783,"type":750},"Start on all fours. ",{"type":792,"content":1785},[1786],{"type":746,"content":1787},[1788],{"text":1789,"type":750},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":792,"content":1791},[1792],{"type":746,"content":1793},[1794],{"text":1795,"type":750},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":782,"attrs":1797,"content":1798},{"level":784},[1799],{"text":1800,"type":750},"Thread the Needle With a Twist ",{"type":836,"attrs":1802,"content":1804},{"order":1803},{"order":838},[1805,1810,1816,1822],{"type":792,"content":1806},[1807],{"type":746,"content":1808},[1809],{"text":1783,"type":750},{"type":792,"content":1811},[1812],{"type":746,"content":1813},[1814],{"text":1815,"type":750},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":792,"content":1817},[1818],{"type":746,"content":1819},[1820],{"text":1821,"type":750},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":792,"content":1823},[1824],{"type":746,"content":1825},[1826],{"text":1827,"type":750},"Return to the starting position.",{"type":782,"attrs":1829,"content":1830},{"level":784},[1831],{"text":1832,"type":750},"Scorpion Stretch (Prone) ",{"type":836,"attrs":1834,"content":1836},{"order":1835},{"order":838},[1837,1843],{"type":792,"content":1838},[1839],{"type":746,"content":1840},[1841],{"text":1842,"type":750},"Begin lying down, arms out in T. ",{"type":792,"content":1844},[1845],{"type":746,"content":1846},[1847],{"text":1848,"type":750},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":782,"attrs":1850,"content":1851},{"level":818},[1852],{"text":1595,"type":750},{"type":746,"content":1854},[1855,1857,1865,1867,1875],{"text":1856,"type":750},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":1858,"type":750,"marks":1859},"range of motion improvements",[1860,1864],{"type":759,"attrs":1861},{"href":1862,"uuid":48,"anchor":48,"custom":1863,"target":762,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1626},{"text":1866,"type":750},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":1868,"type":750,"marks":1869},"Studies",[1870,1874],{"type":759,"attrs":1871},{"href":1872,"uuid":48,"anchor":48,"custom":1873,"target":762,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1626},{"text":1876,"type":750}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":782,"attrs":1878,"content":1879},{"level":818},[1880],{"text":1881,"type":750},"Train Like a Fighter",{"type":746,"content":1883},[1884,1886,1894],{"text":1885,"type":750},"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":1887,"type":750,"marks":1888},"FightCamp",[1889,1893],{"type":759,"attrs":1890},{"href":1891,"uuid":48,"anchor":48,"custom":1892,"target":762,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1626},{"text":1895,"type":750}," 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":746,"content":1897},[1898],{"text":1899,"type":750},"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":1901,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1906,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1907,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1902,"component":118,"meta_info":1903,"meta_title":7,"block_image":1904,"cover_image":1905,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":1910,"title":1911,"plugin":43,"description":1912},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":1914,"alt":1915,"name":7,"focus":7,"title":1915,"filename":1916,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1566],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":1927,"created_at":1928,"published_at":1929,"updated_at":1930,"id":1931,"uuid":1932,"content":1933,"slug":2152,"full_slug":2153,"sort_by_date":48,"position":2154,"tag_list":2155,"is_startpage":9,"parent_id":1567,"meta_data":48,"group_id":2156,"first_published_at":2157,"release_id":48,"lang":60,"path":1570,"alternates":2158,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":1934,"faqs":1935,"title":1927,"topic":1956,"author":1971,"content":1972,"category":2134,"schedule":2142,"component":1553,"meta_info":2143,"cover_image":2147,"description":2146,"contributors":2151},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1936,1940,1944,1948,1952],{"_uid":1937,"answer":1938,"question":1939,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1941,"answer":1942,"question":1943,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1945,"answer":1946,"question":1947,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1949,"answer":1950,"question":1951,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1953,"answer":1954,"question":1955,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1957,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1969,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1970,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1958,"component":39,"meta_info":1966,"block_image":1967,"cover_image":1968,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1959,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1964,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1965,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1960,"component":118,"meta_info":1961,"meta_title":7,"block_image":1962,"cover_image":1963,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":743,"content":1973},[1974,1978,1982,1986,1999,2003,2007,2012,2024,2037,2042,2053,2057,2079,2084,2095,2108,2113,2117,2121,2131],{"type":746,"content":1975},[1976],{"text":1977,"type":750},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":746,"content":1979},[1980],{"text":1981,"type":750},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":782,"attrs":1983,"content":1984},{"level":818},[1985],{"text":1939,"type":750},{"type":746,"content":1987},[1988,1990,1997],{"text":1989,"type":750},"According to the ",{"text":1991,"type":750,"marks":1992},"Mayo Clinic",[1993],{"type":759,"attrs":1994},{"href":1995,"uuid":48,"anchor":48,"custom":1996,"target":762,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":1998,"type":750},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":746,"content":2000},[2001],{"text":2002,"type":750},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":746,"content":2004},[2005],{"text":2006,"type":750},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":782,"attrs":2008,"content":2009},{"level":818},[2010],{"text":2011,"type":750},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":768,"attrs":2013},{"id":2014,"body":2015},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2016],{"url":2017,"_uid":2018,"image":2019,"component":833,"copyright_details":2023},{"id":7,"url":7,"linktype":828,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2020,"alt":2021,"name":7,"focus":48,"title":2021,"filename":2022,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":746,"content":2025},[2026,2028,2035],{"text":2027,"type":750},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":2029,"type":750,"marks":2030},"burn more calories",[2031],{"type":759,"attrs":2032},{"href":2033,"uuid":48,"anchor":48,"custom":2034,"target":762,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2036,"type":750}," even after you’re done working out.",{"type":782,"attrs":2038,"content":2039},{"level":818},[2040],{"text":2041,"type":750},"Kickboxing Is A Full Body Workout",{"type":768,"attrs":2043},{"id":2014,"body":2044},[2045],{"url":2046,"_uid":2047,"image":2048,"component":833,"copyright_details":2052},{"id":7,"url":7,"linktype":828,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2049,"alt":2050,"name":7,"focus":48,"title":2050,"filename":2051,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":746,"content":2054},[2055],{"text":2056,"type":750},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":746,"content":2058},[2059,2061,2068,2070,2077],{"text":2060,"type":750},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":2062,"type":750,"marks":2063},"all-level lower body workout",[2064],{"type":759,"attrs":2065},{"href":2066,"uuid":48,"anchor":48,"custom":2067,"target":762,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2069,"type":750}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2071,"type":750,"marks":2072},"upper body workout",[2073],{"type":759,"attrs":2074},{"href":2075,"uuid":48,"anchor":48,"custom":2076,"target":762,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2078,"type":750}," led by Flo Master.",{"type":782,"attrs":2080,"content":2081},{"level":818},[2082],{"text":2083,"type":750},"Boxing Can Be Low-Impact",{"type":768,"attrs":2085},{"id":2014,"body":2086},[2087],{"url":2088,"_uid":2089,"image":2090,"component":833,"copyright_details":2094},{"id":7,"url":7,"linktype":828,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2091,"alt":2092,"name":7,"focus":48,"title":2092,"filename":2093,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":746,"content":2096},[2097,2099,2106],{"text":2098,"type":750},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":2100,"type":750,"marks":2101},"shadowboxing",[2102],{"type":759,"attrs":2103},{"href":2104,"uuid":48,"anchor":48,"custom":2105,"target":762,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2107,"type":750}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":782,"attrs":2109,"content":2110},{"level":818},[2111],{"text":2112,"type":750},"Kick Boring Cardio To The Curb",{"type":746,"content":2114},[2115],{"text":2116,"type":750},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":782,"attrs":2118,"content":2119},{"level":818},[2120],{"text":1881,"type":750},{"type":746,"content":2122},[2123,2124,2129],{"text":1885,"type":750},{"text":1887,"type":750,"marks":2125},[2126],{"type":759,"attrs":2127},{"href":1891,"uuid":48,"anchor":48,"custom":2128,"target":762,"linktype":13},{},{"text":2130,"type":750}," 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":746,"content":2132},[2133],{"text":1899,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2135,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2140,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2141,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2136,"component":118,"meta_info":2137,"meta_title":7,"block_image":2138,"cover_image":2139,"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},[],[],"2022-12-12 00:00",{"_uid":2144,"title":2145,"plugin":43,"description":2146},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":2148,"alt":2149,"name":7,"focus":48,"title":2149,"filename":2150,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1566],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2160,"created_at":2161,"published_at":2162,"updated_at":2163,"id":2164,"uuid":2165,"content":2166,"slug":2422,"full_slug":2423,"sort_by_date":48,"position":2424,"tag_list":2425,"is_startpage":9,"parent_id":1567,"meta_data":48,"group_id":2426,"first_published_at":2162,"release_id":48,"lang":60,"path":1570,"alternates":2427,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":2167,"faqs":2168,"title":2160,"topic":2189,"author":2204,"content":2205,"category":2403,"schedule":2411,"component":1553,"meta_info":2412,"cover_image":2416,"description":2420,"contributors":2421},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2169,2173,2177,2181,2185],{"_uid":2170,"answer":2171,"question":2172,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":2174,"answer":2175,"question":2176,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":2178,"answer":2179,"question":2180,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":2182,"answer":2183,"question":2184,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":2186,"answer":2187,"question":2188,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2190,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2202,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2203,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2191,"component":39,"meta_info":2199,"block_image":2200,"cover_image":2201,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2192,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2197,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2198,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2193,"component":118,"meta_info":2194,"meta_title":7,"block_image":2195,"cover_image":2196,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":743,"content":2206},[2207,2221,2225,2229,2233,2237,2241,2244,2249,2254,2268,2273,2277,2282,2286,2291,2305,2309,2313,2327,2341,2345,2349,2363,2368,2372,2385,2389,2399],{"type":746,"content":2208},[2209,2211,2219],{"text":2210,"type":750},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2212,"type":750,"marks":2213},"interval training",[2214,2218],{"type":759,"attrs":2215},{"href":2216,"uuid":48,"anchor":48,"custom":2217,"target":762,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1626},{"text":2220,"type":750}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":746,"content":2222},[2223],{"text":2224,"type":750},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":782,"attrs":2226,"content":2227},{"level":818},[2228],{"text":2172,"type":750},{"type":746,"content":2230},[2231],{"text":2232,"type":750},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":746,"content":2234},[2235],{"text":2236,"type":750},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":782,"attrs":2238,"content":2239},{"level":818},[2240],{"text":2176,"type":750},{"type":746,"content":2242},[2243],{"text":2175,"type":750},{"type":782,"attrs":2245,"content":2246},{"level":818},[2247],{"text":2248,"type":750},"Unique Benefits of HIIT",{"type":782,"attrs":2250,"content":2251},{"level":784},[2252],{"text":2253,"type":750},"Maximum Effectiveness in Less Time",{"type":746,"content":2255},[2256,2258,2266],{"text":2257,"type":750},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":2259,"type":750,"marks":2260},"25-30% more calories",[2261,2265],{"type":759,"attrs":2262},{"href":2263,"uuid":48,"anchor":48,"custom":2264,"target":762,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1626},{"text":2267,"type":750}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":782,"attrs":2269,"content":2270},{"level":784},[2271],{"text":2272,"type":750},"Tones Muscle",{"type":746,"content":2274},[2275],{"text":2276,"type":750},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":782,"attrs":2278,"content":2279},{"level":784},[2280],{"text":2281,"type":750},"Adds Variety",{"type":746,"content":2283},[2284],{"text":2285,"type":750},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":782,"attrs":2287,"content":2288},{"level":784},[2289],{"text":2290,"type":750},"Improves Cardiovascular Health",{"type":746,"content":2292},[2293,2295,2303],{"text":2294,"type":750},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":2296,"type":750,"marks":2297},"greater improvements in blood pressure",[2298,2302],{"type":759,"attrs":2299},{"href":2300,"uuid":48,"anchor":48,"custom":2301,"target":762,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1626},{"text":2304,"type":750}," and blood sugar than moderate-intensity workouts. ",{"type":782,"attrs":2306,"content":2307},{"level":818},[2308],{"text":2184,"type":750},{"type":746,"content":2310},[2311],{"text":2312,"type":750},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":746,"content":2314},[2315,2317,2325],{"text":2316,"type":750},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":2318,"type":750,"marks":2319},"roadwork",[2320,2324],{"type":759,"attrs":2321},{"href":2322,"uuid":48,"anchor":48,"custom":2323,"target":762,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1626},{"text":2326,"type":750},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":746,"content":2328},[2329,2331,2339],{"text":2330,"type":750},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2332,"type":750,"marks":2333},"HIIT jump rope workout",[2334,2338],{"type":759,"attrs":2335},{"href":2336,"uuid":48,"anchor":48,"custom":2337,"target":762,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1626},{"text":2340,"type":750}," for a full-body cardio blast in just minutes.",{"type":782,"attrs":2342,"content":2343},{"level":818},[2344],{"text":2188,"type":750},{"type":746,"content":2346},[2347],{"text":2348,"type":750},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":746,"content":2350},[2351,2353,2361],{"text":2352,"type":750},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2354,"type":750,"marks":2355},"10 minutes of HIIT boxing",[2356,2360],{"type":759,"attrs":2357},{"href":2358,"uuid":48,"anchor":48,"custom":2359,"target":762,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1626},{"text":2362,"type":750}," and feel the difference with just one workout.",{"type":782,"attrs":2364,"content":2365},{"level":818},[2366],{"text":2367,"type":750},"Hit With HIIT",{"type":746,"content":2369},[2370],{"text":2371,"type":750},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":746,"content":2373},[2374,2376,2384],{"text":2375,"type":750},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":2377,"type":750,"marks":2378},"FightCamp’s extensive library of HIIT workouts",[2379,2383],{"type":759,"attrs":2380},{"href":2381,"uuid":48,"anchor":48,"custom":2382,"target":762,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1626},{"text":1531,"type":750},{"type":782,"attrs":2386,"content":2387},{"level":818},[2388],{"text":1881,"type":750},{"type":746,"content":2390},[2391,2392,2398],{"text":1885,"type":750},{"text":1887,"type":750,"marks":2393},[2394,2397],{"type":759,"attrs":2395},{"href":1891,"uuid":48,"anchor":48,"custom":2396,"target":762,"linktype":13},{},{"type":1626},{"text":2130,"type":750},{"type":746,"content":2400},[2401],{"text":2402,"type":750},"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":2404,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2409,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2410,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2405,"component":118,"meta_info":2406,"meta_title":7,"block_image":2407,"cover_image":2408,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":2413,"title":2414,"plugin":43,"description":2415},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":2417,"alt":2418,"name":7,"focus":7,"title":2418,"filename":2419,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1566],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":2429,"created_at":2430,"published_at":2431,"updated_at":2432,"id":2433,"uuid":2434,"content":2435,"slug":2610,"full_slug":2611,"sort_by_date":48,"position":2612,"tag_list":2613,"is_startpage":9,"parent_id":1567,"meta_data":48,"group_id":2614,"first_published_at":2615,"release_id":48,"lang":60,"path":1570,"alternates":2616,"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":2436,"faqs":2437,"title":2454,"topic":2455,"author":2470,"content":2471,"category":2591,"schedule":2599,"component":1553,"meta_info":2600,"cover_image":2604,"description":2608,"contributors":2609},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[2438,2442,2446,2450],{"_uid":2439,"answer":2440,"question":2441,"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":2443,"answer":2444,"question":2445,"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":2447,"answer":2448,"question":2449,"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":2451,"answer":2452,"question":2453,"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":2456,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2468,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2469,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2457,"component":39,"meta_info":2465,"block_image":2466,"cover_image":2467,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2458,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2463,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2464,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2459,"component":118,"meta_info":2460,"meta_title":7,"block_image":2461,"cover_image":2462,"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":743,"content":2472},[2473,2486,2490,2501,2514,2518,2527,2531,2535,2544,2557,2562,2575,2579,2588],{"type":746,"content":2474},[2475,2477,2484],{"text":2476,"type":750},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":2478,"type":750,"marks":2479},"Muhammad Ali",[2480],{"type":759,"attrs":2481},{"href":2482,"uuid":48,"anchor":48,"custom":2483,"target":762,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":2485,"type":750}," 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":782,"attrs":2487,"content":2488},{"level":818},[2489],{"text":2445,"type":750},{"type":768,"attrs":2491},{"id":2492,"body":2493},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[2494],{"url":7,"_uid":2495,"image":2496,"component":833,"copyright_details":2500},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":2497,"alt":2498,"name":7,"focus":7,"title":2498,"filename":2499,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":746,"content":2502},[2503,2505,2512],{"text":2504,"type":750},"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":2506,"type":750,"marks":2507},"Manny Pacquiao",[2508],{"type":759,"attrs":2509},{"href":2510,"uuid":48,"anchor":48,"custom":2511,"target":762,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":2513,"type":750},". His punches have great technique and flow well, naturally building momentum.",{"type":782,"attrs":2515,"content":2516},{"level":818},[2517],{"text":2449,"type":750},{"type":768,"attrs":2519},{"id":2492,"body":2520},[2521],{"url":7,"_uid":2522,"image":2523,"component":833,"copyright_details":2526},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":2524,"alt":2498,"name":7,"focus":7,"title":2498,"filename":2525,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":746,"content":2528},[2529],{"text":2530,"type":750},"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":782,"attrs":2532,"content":2533},{"level":818},[2534],{"text":2453,"type":750},{"type":768,"attrs":2536},{"id":2492,"body":2537},[2538],{"url":7,"_uid":2539,"image":2540,"component":833,"copyright_details":2543},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":2541,"alt":2498,"name":7,"focus":7,"title":2498,"filename":2542,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":746,"content":2545},[2546,2548,2555],{"text":2547,"type":750},"In boxing movies, you will often hear boxers ‘",{"text":2549,"type":750,"marks":2550},"hiss",[2551],{"type":759,"attrs":2552},{"href":2553,"uuid":48,"anchor":48,"custom":2554,"target":762,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":2556,"type":750},"’ 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":782,"attrs":2558,"content":2559},{"level":818},[2560],{"text":2561,"type":750},"The Takeaway",{"type":746,"content":2563},[2564,2566,2573],{"text":2565,"type":750},"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":2567,"type":750,"marks":2568},"breathing",[2569],{"type":759,"attrs":2570},{"href":2571,"uuid":48,"anchor":48,"custom":2572,"target":762,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2574,"type":750}," 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":782,"attrs":2576,"content":2577},{"level":818},[2578],{"text":1881,"type":750},{"type":746,"content":2580},[2581,2582,2587],{"text":1885,"type":750},{"text":1887,"type":750,"marks":2583},[2584],{"type":759,"attrs":2585},{"href":1891,"uuid":48,"anchor":48,"custom":2586,"target":762,"linktype":13},{},{"text":2130,"type":750},{"type":746,"content":2589},[2590],{"text":2402,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2592,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2597,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2598,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2593,"component":118,"meta_info":2594,"meta_title":7,"block_image":2595,"cover_image":2596,"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":2601,"title":2602,"plugin":43,"description":2603},"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":2605,"alt":2606,"name":7,"focus":7,"title":2606,"filename":2607,"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,[1566],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":2618,"created_at":2619,"published_at":2620,"updated_at":2621,"id":2622,"uuid":2623,"content":2624,"slug":2848,"full_slug":2849,"sort_by_date":48,"position":2850,"tag_list":2851,"is_startpage":9,"parent_id":1567,"meta_data":48,"group_id":2852,"first_published_at":2853,"release_id":48,"lang":60,"path":1570,"alternates":2854,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":2625,"faqs":2626,"title":2618,"topic":2639,"author":1611,"content":2654,"category":2829,"schedule":2837,"component":1553,"meta_info":2838,"cover_image":2842,"description":2846,"contributors":2847},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2627,2631,2635],{"_uid":2628,"answer":2629,"question":2630,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":2632,"answer":2633,"question":2634,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":2636,"answer":2637,"question":2638,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2640,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2652,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2653,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2641,"component":39,"meta_info":2649,"block_image":2650,"cover_image":2651,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2642,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2647,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2648,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2643,"component":118,"meta_info":2644,"meta_title":7,"block_image":2645,"cover_image":2646,"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":743,"content":2655},[2656,2660,2664,2668,2672,2686,2732,2745,2750,2774,2808,2812,2816,2826],{"type":782,"attrs":2657,"content":2658},{"level":818},[2659],{"text":2630,"type":750},{"type":746,"content":2661},[2662],{"text":2663,"type":750},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":746,"content":2665},[2666],{"text":2667,"type":750},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":782,"attrs":2669,"content":2670},{"level":818},[2671],{"text":2634,"type":750},{"type":746,"content":2673},[2674,2676,2684],{"text":2675,"type":750},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":2677,"type":750,"marks":2678},"National Academy of Sports Medicine",[2679,2683],{"type":759,"attrs":2680},{"href":2681,"uuid":48,"anchor":48,"custom":2682,"target":762,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1626},{"text":2685,"type":750}," has a few exercise-related symptoms of overtraining:",{"type":836,"attrs":2687,"content":2689},{"order":2688},{"order":838},[2690,2696,2702,2708,2714,2720,2726],{"type":792,"content":2691},[2692],{"type":746,"content":2693},[2694],{"text":2695,"type":750},"A plateau or decline in workout performance or progress",{"type":792,"content":2697},[2698],{"type":746,"content":2699},[2700],{"text":2701,"type":750},"A perception of increased exertion during “normal” or “easy” workouts",{"type":792,"content":2703},[2704],{"type":746,"content":2705},[2706],{"text":2707,"type":750},"Excessive sweating or overheating",{"type":792,"content":2709},[2710],{"type":746,"content":2711},[2712],{"text":2713,"type":750},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":792,"content":2715},[2716],{"type":746,"content":2717},[2718],{"text":2719,"type":750},"A lack of feeling “refreshed” after regular rest and recovery",{"type":792,"content":2721},[2722],{"type":746,"content":2723},[2724],{"text":2725,"type":750},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":792,"content":2727},[2728],{"type":746,"content":2729},[2730],{"text":2731,"type":750},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":746,"content":2733},[2734,2736,2743],{"text":2735,"type":750},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1537,"type":750,"marks":2737},[2738,2742],{"type":759,"attrs":2739},{"href":2740,"uuid":48,"anchor":48,"custom":2741,"target":762,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1626},{"text":2744,"type":750}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":782,"attrs":2746,"content":2747},{"level":818},[2748],{"text":2749,"type":750},"A Day of Rest",{"type":746,"content":2751},[2752,2754,2762,2764,2772],{"text":2753,"type":750},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":2755,"type":750,"marks":2756},"Aaron",[2757,2761],{"type":759,"attrs":2758},{"href":2759,"uuid":48,"anchor":48,"custom":2760,"target":762,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1626},{"text":2763,"type":750}," and ",{"text":2765,"type":750,"marks":2766},"Flo",[2767,2771],{"type":759,"attrs":2768},{"href":2769,"uuid":48,"anchor":48,"custom":2770,"target":762,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1626},{"text":2773,"type":750},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":746,"content":2775},[2776,2778,2786,2788,2796,2798,2806],{"text":2777,"type":750},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2779,"type":750,"marks":2780},"researchers",[2781,2785],{"type":759,"attrs":2782},{"href":2783,"uuid":48,"anchor":48,"custom":2784,"target":762,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1626},{"text":2787,"type":750}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":2789,"type":750,"marks":2790},"FightCamp Trainers",[2791,2795],{"type":759,"attrs":2792},{"href":2793,"uuid":48,"anchor":48,"custom":2794,"target":762,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1626},{"text":2797,"type":750}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2799,"type":750,"marks":2800},"neurological connections",[2801,2805],{"type":759,"attrs":2802},{"href":2803,"uuid":48,"anchor":48,"custom":2804,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1626},{"text":2807,"type":750},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":746,"content":2809},[2810],{"text":2811,"type":750},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":782,"attrs":2813,"content":2814},{"level":818},[2815],{"text":1881,"type":750},{"type":746,"content":2817},[2818,2819,2825],{"text":1885,"type":750},{"text":1887,"type":750,"marks":2820},[2821,2824],{"type":759,"attrs":2822},{"href":1891,"uuid":48,"anchor":48,"custom":2823,"target":762,"linktype":13},{},{"type":1626},{"text":1895,"type":750},{"type":746,"content":2827},[2828],{"text":2402,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2830,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2835,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2836,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2831,"component":118,"meta_info":2832,"meta_title":7,"block_image":2833,"cover_image":2834,"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},[],[],"2023-01-12 00:00",{"_uid":2839,"title":2840,"plugin":43,"description":2841},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":2843,"alt":2844,"name":7,"focus":7,"title":2844,"filename":2845,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1566],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":2856,"created_at":2857,"published_at":2858,"updated_at":2859,"id":2860,"uuid":2861,"content":2862,"slug":3021,"full_slug":3022,"sort_by_date":48,"position":3023,"tag_list":3024,"is_startpage":9,"parent_id":1567,"meta_data":48,"group_id":3025,"first_published_at":3026,"release_id":48,"lang":60,"path":1570,"alternates":3027,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":2863,"faqs":2864,"title":2856,"topic":2881,"author":2470,"content":2896,"category":3003,"schedule":3011,"component":1553,"meta_info":3012,"cover_image":3016,"description":3019,"contributors":3020},"af46e437-bfbd-4a28-91a2-df5259454628",[2865,2869,2873,2877],{"_uid":2866,"answer":2867,"question":2868,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":2870,"answer":2871,"question":2872,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":2874,"answer":2875,"question":2876,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":2878,"answer":2879,"question":2880,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2882,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2894,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2895,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2883,"component":39,"meta_info":2891,"block_image":2892,"cover_image":2893,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2884,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2889,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2890,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2885,"component":118,"meta_info":2886,"meta_title":7,"block_image":2887,"cover_image":2888,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":743,"content":2897},[2898,2911,2916,2920,2925,2929,2943,2948,2961,2966,2970,2983,2987,2991,3000],{"type":746,"content":2899},[2900,2902,2909],{"text":2901,"type":750},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":2903,"type":750,"marks":2904},"Strength training",[2905],{"type":759,"attrs":2906},{"href":2907,"uuid":48,"anchor":48,"custom":2908,"target":762,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":2910,"type":750}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":782,"attrs":2912,"content":2913},{"level":818},[2914],{"text":2915,"type":750},"Why do Boxers Train Their Neck?",{"type":746,"content":2917},[2918],{"text":2919,"type":750},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":782,"attrs":2921,"content":2922},{"level":818},[2923],{"text":2924,"type":750},"How do Boxers Strength Train Their Neck?",{"type":746,"content":2926},[2927],{"text":2928,"type":750},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":789,"content":2930},[2931,2937],{"type":792,"content":2932},[2933],{"type":746,"content":2934},[2935],{"text":2936,"type":750},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":792,"content":2938},[2939],{"type":746,"content":2940},[2941],{"text":2942,"type":750},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":782,"attrs":2944,"content":2945},{"level":818},[2946],{"text":2947,"type":750},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":746,"content":2949},[2950,2952,2959],{"text":2951,"type":750},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":2953,"type":750,"marks":2954},"injury",[2955],{"type":759,"attrs":2956},{"href":2957,"uuid":48,"anchor":48,"custom":2958,"target":762,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":2960,"type":750}," occurring.",{"type":782,"attrs":2962,"content":2963},{"level":818},[2964],{"text":2965,"type":750},"How Often Should Boxers Train Their Neck?",{"type":746,"content":2967},[2968],{"text":2969,"type":750},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":768,"attrs":2971},{"id":2972,"body":2973},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[2974],{"_uid":2975,"text":2976,"image":2977,"author":2981,"component":2982},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":2978,"alt":2979,"name":7,"focus":7,"title":2979,"filename":2980,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":746,"content":2984},[2985],{"text":2986,"type":750},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":782,"attrs":2988,"content":2989},{"level":818},[2990],{"text":1881,"type":750},{"type":746,"content":2992},[2993,2994,2999],{"text":1885,"type":750},{"text":1887,"type":750,"marks":2995},[2996],{"type":759,"attrs":2997},{"href":1891,"uuid":48,"anchor":48,"custom":2998,"target":762,"linktype":13},{},{"text":1895,"type":750},{"type":746,"content":3001},[3002],{"text":1899,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3004,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3009,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3010,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3005,"component":118,"meta_info":3006,"meta_title":7,"block_image":3007,"cover_image":3008,"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},[],[],"2023-01-31 00:00",{"_uid":3013,"title":3014,"plugin":43,"description":3015},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":3017,"alt":2979,"name":7,"focus":7,"title":2979,"filename":3018,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1566],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":1553,"created_at":3029,"published_at":3030,"updated_at":3031,"id":3032,"uuid":3033,"content":3034,"slug":1553,"full_slug":3055,"sort_by_date":48,"position":446,"tag_list":3056,"is_startpage":9,"parent_id":3057,"meta_data":48,"group_id":3058,"first_published_at":3059,"release_id":48,"lang":60,"path":7,"alternates":3060,"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":3035,"component":3036,"meta_info":3037,"custom_content_list":3039},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3038,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3040,3045,3050],{"_uid":3041,"label":3042,"value":3043,"dev_id":3044,"component":750},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3046,"label":3047,"value":3048,"dev_id":3049,"component":750},"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":3051,"label":3052,"value":3053,"dev_id":3054,"component":750},"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",[],1785892868601]