Simple exercises, no tools required, suitable for everyone
Regular boxing has long been known as a sport that helps increase physical strength, improve endurance and effectively support weight loss. However, not everyone has the opportunity to go to the gym or have specialized equipment. That is the reason why dark boxing exercises, also known as shadow boxing, are being chosen by many people as a comprehensive training method at home.
Shadow boxing is a form of exercise by punching in the air. When performing, the practitioner not only moves the arms but also the entire body such as the shoulders, chest, abdomen, buttocks and legs. This exercise requires no tools, is inexpensive, can be done anywhere and is suitable for all ages.
Dr. Michael Hamlin, a physical science expert at Wake Forest University (USA), said: Shaddo boxing can significantly improve coordination, increase strength and help practitioners control their bodies better. Even without using a sandbag or glove, throwing punches into the air still has a clear effect in increasing muscle and reducing fat".
Improve overall health, improve balance and figure
Many scientific studies have shown that dark punch training has a positive effect on cardiovascular health and supports effective weight loss, especially in overweight people. A study published in the Journal of Science and Sports Medicine confirmed that shadow boxing significantly improves metabolic efficiency, thereby burning calories faster.
In addition to helping reduce fat, shadow boxing also helps increase muscle mass, especially in the shoulders, biceps and core muscles. act continuously when giving punches, making muscles stimulated and firmer over time. At the same time, maintaining balance when moving and punching also helps practitioners improve their body balance - which is very important, especially in the elderly.
A significant plus is that shadow boxing is easy to combine with other exercises such as squats, crunches or jumps on the spot. Practitioners can build a schedule that suits their physical condition and time without having to invest in additional equipment.
Simple implementation:
Stand firm with your feet shoulder-width apart.
grasp the hand and bring it up to the chin.
punch each hand forward.
Always keep your abs and shoulders tight, try to punch quickly and hard.
punch each hand about 50 times to warm up, then gradually increase as much as possible.
