A lot of people might not think about shadow boxing as an effective way of losing weight. Rather, a lot of them think that shadow boxing is just for professional boxers. In this article, we will explain how shadow boxing is an effective approach to losing weight.
Shadowboxing is basically a warm-up or cool down activity that boxers do before starting a boxing workout. But the shadow boxing moves can be merged into 2-3 minute rounds of intense activity that will help in burning loads of calories, boost your blood pump, strengthen your core, arms & shoulders. A thirty-minute session of shadow-boxing practice can make you burn up to 300 calories. The best thing you can learn to do is shadow boxing at home, you don’t need any additional equipment for it except for technique, a mirror, and a fighter’s mind.
Also, it’s a fun way of jazzing up your cardio routine. Even if you are not a boxer, linear, monotonous, workout machines can lower your motivation. Shadowboxing is a technique of punching your imaginary opponent in the air. It engages your upper body, footwork, head movements & positioning throughout the session. While you exert energy through these sessions, you get to burn fat. Getting a perfectly shaped body is not easy. It comes with hard work, dedication & consistency.
Shadow Boxing Weight Loss Program
Here’s a shadow boxing workout session that you can do for losing weight. Practicing it 3-5 times a day with diet control would do the job. However, you can also try different boxing mats and pits workouts for body toning and building iron strength. Make sure you do a little warm-up practice before it and end with a cool down.
- Start your practice session by throwing a jab, by making sure you step in & pull right back to the head so you can block the imaginary counters.
- Then combine the jab with a straight cross, then the left hook & dip the head sideways to your left. Then either do the left hook or the right cross. (these are the defensive combos)
- Then, engage your lower body and practice the footwork by moving yourself forward and backward, side-to-side. Also, practice the slips.
- Make sure you add some punches along with the slips. Slip to your left like you are countering a left hook or straight. Then slip to your right as if you are countering the right cross.
- Then steal the punch. Throw the quick 1, 2, using the balls of the feet, and drive yourself a little backward to evade the counter.
- Lastly, throw a sharp jab & jump back out.
How to do a Jab
The primary punching technique that is incorporated in shadow boxing is a jab. It can earn you the respect of a professional boxer if you execute it properly. Start practicing by standing in front of the mirror, hold your dominant hand in the relaxed fist, then stretch from your shoulder while moving the arm till you have reached the full extension. Ensure that the knuckles are totally horizontal & flat in front of the reflection. Perform the jabs repeatedly till you are able to throw them at a pretty good speed & your punches start feeling natural & effortless. Once you are there switch to the non-dominant hand and train it.
How to throw Uppercuts
Forgiving a lifting kick to the opponent, the upper trunk is used for throwing the uppercut punch. Begin practicing it by using your dominant hand, and plant your feet firmly on the ground at shoulder distance apart. Keep the biceps flexed, your shoulders relaxed then rotate the toe like you are carrying to fist up underneath the opponent’s chin. While you throw the uppercut make sure you keep the arm flexed in the “V” shape while rotating the upper body by throwing the punch. Similarly, like the jab, practice uppercut with your dominant hand & then practice it with the other side so you are able to practice the combination in your shadow boxing session.
How to throw Hooks
Hook begins at a similar position as the uppercut. You get to throw your body blow, while the upper body moves & elbows come up with one arm in the motion. Your prime aim is targeting your opponent’s torso. While all energy of these punches will originate by the pivot of the foot. Practice these moves with your hands till they start feeling natural and easy.
A lot of boxers stand in a way that their left foot comes at the front of their right. It’s up to you which stance you choose. This one or the opposite. During the shadow boxing session workout, you can change your stance for training both of your sides equally. Your calorie-burning capacity can increase by adding backward, forward & sideways movements while throwing punches.