Enhancing Skills

Shadow boxing

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

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.

Proper form:

  1. Stand with your feet shoulder-width apart and knees slightly bent.
  2. Hold a dumbbell in each hand with your fists facing forward.
  3. Punch forward with your left arm, rotating your fist as you extend your arm.
  4. Punch forward with your right arm, rotating your fist as you extend your arm.
  5. Perform hooks and uppercuts by rotating your torso and punching with either arm.
  6. 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

Body Group:

Cardio

Muscle Group(s):

Abdominals, Biceps, Forearms, Shoulders, Triceps

Muscles used:

Primary:

Deltoids, Biceps Brachii, Triceps Brachii

Secondary:

Rectus Abdominis, Cardio

Tertiary:

Deltoids (Posterior)

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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