May 2nd, 2023 6:21 PM Mr. Q Categories: Dumbbell
Dumbbell shadow boxing is a form of exercise that mimics the movements of a boxer without actually making contact. It involves holding a dumbbell in each hand and performing punches, jabs, hooks, and uppercuts.
Stretch to do prior to exercise:
- Arm circles
- Shoulder stretches
- Wrist stretches
- Torso twists
Warmup to do prior to exercise:
- Jumping jacks
- High knees
- Butt kicks
- Shadow boxing without weights
How to select the proper weight: Choose a weight that is comfortable to hold and allows you to perform the movements with proper form. A good starting weight is 1-2 pounds.
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold a dumbbell in each hand with your fists facing forward.
- Punch forward with your left arm, rotating your fist as you extend your arm.
- Punch forward with your right arm, rotating your fist as you extend your arm.
- Perform hooks and uppercuts by rotating your torso and punching with either arm.
- Continue to alternate punches, hooks, and uppercuts for the desired number of reps.
How to reduce difficulty: Use lighter weights or perform the exercise without weights.
How to increase difficulty: Use heavier weights, increase the speed of the punches, or perform the exercise for a longer period of time.
Number of reps:
- Beginner: 2 sets of 10-12 reps
- Intermediate: 3 sets of 12-15 reps
- Advanced: 4 sets of 15-20 reps
Estimated time for exercise: 10-15 minutes
Muscle Group(s):Abdominals, Biceps, Forearms, Shoulders, Triceps
Primary:Deltoids, Biceps Brachii, Triceps Brachii
Secondary:Rectus Abdominis, Cardio