Shadow Box For Fun and Exercise
Shadow boxing is the act of punching into the air, usually without an opponent, as exercise. The name comes from the practice of standing close to a wall and pretending to punch the shadow you project onto it. Most professional boxers start their training by learning to quickly and effectively punch the air from all angles, before being given gloves. However, you do not have to be a boxer, or even be interested in the sport of boxing, in order to use shadow boxing techniques to relieve stress, exercise and have fun. Punching the air for a number of minutes requires almost no equipment and is an excellent aerobic workout, which is great for your heart, lungs and muscles. Read more to find out how to shadow box for fun and exercise.
Contents
Steps
Shadow Boxing Punches
- Stand with your feet shoulder width apart in front of a mirror. Place your dominant foot forward slightly. Bend your knees, so that you could move your feet if you needed to, and hold your hands up near the top of your chest.
- Learn the basic shadow boxing punches, in order to create your own equipment-less exercise routine. You want to stand in a T-formation, with solid posture through your back and shoulders. Flex your core muscles in as you try to execute the following punches slowly:
- Do a jab. This is a swift punch aimed straight at your shadow's head. In boxing, it is used to stun, rather than deliver a knock out. You can do this with your right or left hands. Do a combination of a left jab and a right jab, while keeping your body tight and steady.
- Do a straight punch. This is a punch with the right or left arm that is delivered with strong power. This is a knockout punch to your shadow's head.
- Do a hook. A left or right hook should start with your fist near your chin. A right hook should go slightly to the right, before turning back in a leftward motion on your shadow's chin. The left hook should go in the opposite direction.
- Do an uppercut. Drop down about {{safesubst:#invoke:convert|convert}} by bending your knees, and then send a swift and strong punch upwards toward your "opponent's" chin.
- Do straight punches to the body. Bend your knees slightly and aim punches to the left and right sides of your shadow's body.
Create a Shadow Boxing Workout
- Find a private space at home, in an office, at the gym, in a hotel room or outdoors. Use a mirror, if you want to create an "opponent," or turn on a bright light behind you, so that you can project your shadow on to the wall. A shadow boxing exercise program can be done almost anywhere and in almost any clothes.
- It is best to wear flat shoes, rather than heels. Athletic shoes with arch supports are preferable, so you can incorporate flexible movement into your exercise routine.
- Get in the correct stance and practice your punches slowly for 1 minute. Flex your arm muscles and make the movements as deliberate as possible. When you are confident that you are ready to speed up, then you can begin to move faster.
- Punch into the air for 3 straight minutes at any speed. Set a timer or start along with a clock. Do the same punches or use any combination, while you bend your knees and keep your core muscles secure to retain your balance.
- Add in footwork. Incorporate lunges, squatting, switch feet or hop between your front and back foot, as if you are ready to follow your opponent around the ring. Footwork and hopping increases the intensity of this cardiovascular workout.
- You can do the hand work (punches) and footwork separately, and then try adding them together. You must be careful to retain good posture and core muscle strength while you move.
- Speed punch for 3 minutes. A boxer usually aims to throw about 250 to 300 punches per 3-minute period. You will be much slower than this when you start, so count your punches and work up to this speed.
- Rest between 3-minute periods. In the beginning, speed punching and footwork will increase your heart rate and make you sweat. As you continue boxing, you will be able to add intervals into your speed boxing routine to create an even better workout.
- Begin interval training. Punch for 3 minutes, and then do jumping jacks, jump rope or climb up and down stairs for 1 minute. Repeat this set 3 to 5 times for an excellent cardiovascular workout.
- Rest by shadow boxing in slow motion. Concentrate on each punch by flexing your muscles and delivering punches as slowly and deliberately as possible for 1 to 3 minutes. Return to a faster workout once you catch your breath.
- Add in weights to create a better aerobic and strength-training workout. Punch by holding 1 to 3 lb. (0.5 to 1.4 kg) weights, secure wrist weights or use weighted boxing gloves. These can all be purchased at most sporting goods supply stores.
Tips
- Shadow boxing for 5 minutes at work is an excellent way to relieve stress. If you are feeling frustrated or overworked, find a private office without a window and punch into the air. Shadow boxing has the added benefit of relieving tension from the shoulders, arms, chest, wrists and hands, which can prevent repetitive stress injuries from computer work.
- Turn on music that is over 120 beats per minute. You can do this on a stereo or an iPod. Studies have shown that music helps you to increase the intensity of your workout, and also to feel better during intense exercise.
Warnings
- Do not begin a shadow boxing routine if you have chronic problems with your arms, shoulders or wrists. Consult a doctor to ask if you can undertake these motions. Although shadow boxing is considered a low-impact option, adding hopping or jumping creates a high-impact workout, which can be tough on the joints.
Things You'll Need
- Mirror
- Athletic shoes
- Small hand weights, wrist weights or weighted boxing gloves
- Private space
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