In the eyes of a boxer, the body is muscle. The huge muscle groups make a boxer intimidating. How does a professional boxer treat these muscles in his body that are as important as life?
Calf: elastic
If you don’t want to become a living sandbag, movement is crucial for a boxer, and the foundation of jumping movement lies in the calves. When exerting force, the calves must have good elasticity to be able to exert force smoothly. The most important thing about calves is endurance, and the key to training them is the number of repetitions and time. Tyson used 500 pounds to do each set of 300 heel raises. Ali's training consists of 1,000 reps per set.
Thighs: explosive power
Strong thighs are the best gift God has given to a boxer. In every boxing action, the thighs play an irreplaceable role. The primary mission of the thighs is to exert force during heavy strikes. The stronger the force, the better. If it can have the same momentum as a rocket, it will be the best performance. It is impossible for a boxer to try his best with every punch, but just hitting a few beautiful punches at the right time is enough to hurt the opponent. Compared with explosive power, the endurance of the thigh is not crucial. A boxer's thigh training is to increase weight and improve absolute strength. Tyson, the heavyweight boxing champion who is famous for his hard hitting ability,His squat scores are all over 1,000 pounds, and he never does more than 6 reps per set.
Waist: Endurance
The waist is a channel for strength, which transmits the strength from the thighs to the upper body. The waist itself can also generate a lot of strength. It's just that the force generated is smaller than that of the thigh, but it is used more frequently. Every punch of a professional boxer should fully utilize the strength of the waist. The requirements for absolute waist strength can be lower, but endurance must not be ignored.
Neck: Muscles
The head and neck is a very important part for boxers. The same head and neck of the bison can provide good shock absorption. If you have a long and thin neck, your head will swing back and forth like a pendulum when hit. The head and neck exert force passively, so strength and endurance are not important. What is important is the muscles, which means they need to be strengthened. Tyson's headstand and prone neck flexion and extension are all for this purpose. It is a pure muscle training method. You don't need to think too much about weight and number of repetitions, as long as you can grow in size.
Shoulders: Mobility
The shoulder is the most important part of a boxer, and it is needed for any movement. Since the shoulder is not the part that generates force, its flexibility is the most important. Therefore, shoulders should be trained like calves. The best movements are dumbbell presses and front raises, with no less than 200 reps in each group. Always be careful about the danger of being unable to lift your arms in the 8th round. This is a great opportunity for your opponent to do whatever they want.
Abs: well developed
There is one part of a boxer that is very important among all muscles, and that is the abdominal muscles. It has to be very strong to withstand heavy blows. The only requirement for this part is to be well developed, such as sit-ups, supine leg raises, hanging leg raises... The iron-like abdominal muscles are the real gold belt of the boxing champion.
After talking about the training of each part of the muscles, let us test our brains with undeveloped physical thinking from a purely utilitarian perspective and a purely rational analysis method, and find out which part of the muscles plays the role has the greatest contribution value.
I have learned in physics that the formula for punching power is f=mv/t. In other words, to increase punching power f, you can increase m and v and lower t. Among them, m is the strength of the limbs that are forming attack momentum on the target. The larger m is, the greater the power of the punch. From the perspective of the structure of the human body, the contraction of the muscles close to the lower part can drive the limbs with greater strength to form the attack target
The higher the speed, the smaller the limb force that the muscles can drive. This is what is often said about force coming from the ground. However, it cannot be considered that the muscles on the calf are the most important. The circumference of the muscles and the role of the joints must also be taken into consideration. The acceleration distance obtained from this varies according to the shape of the body weight.The momentum of success is also different. The formation formula of the relevant limb acceleration is f=ma, and the impulse velocity is v=at, thus f=mv/t is obtained. Through this idea, we can roughly analyze the contribution of each part of the muscle.
Calf
The function of the calf is to drive the limbs above the knee to form attack impulse. However, unfortunately, the muscle group of the calf is not large enough, so the f value is small, so the acceleration formed by a=f/m is also small. , and because the calf can only drive the movement of the ankle joint and has limited control over the limbs, it is difficult to form a large attack impulse speed, so the calf will not contribute much to the power of the punch. Its greater significance is that the fist can be attacked After the command, immediately tighten the relevant muscles, reduce the muscle buffer, and make it punch instantly.
Thighs
From the perspective of human body structure, the thigh is the part that can drive the greatest limb power to form attack impulse except the calf. It can drive the limbs above the waist to form attack impulse. Secondly, its muscle circumference is also the largest outside the human body, so its muscle strength f is also the largest. It can ensure greater acceleration of the relevant limbs, and because the acceleration distance of bending the knees and kicking the legs is relatively large, he can Shorten more acceleration time and form a larger attack impulse speed, which is why boxers emphasize squat exercises in training.
Waist
The muscle circumference of the waist is second only to the thighs on the punching line. Although the waist can drive less limb power than the thighs, because the range of turning the waist is greater than the range of kicking, it can be attacked The momentum and speed will also be greater, so the waist is also the main part of the fist force, and its main contribution is equal to or second only to the thighs.
Shoulders and arms
The muscles of the shoulder and arm can drive the arm to attack speed. Because the strength of the arm relative to the trunk is sharply reduced, the contribution to the attack impulse formed by the punch force is sharply reduced, and the impact on the time is very important. effect. From the formula f=mv/t, we can see that the strength m of the arm is relatively small, but the speed is much faster than the torso. More importantly, the upper arm driven by the shoulder arm is the part that ultimately forms the attack speed of the fist, so Increasing the speed of punching plays a key role in improving punching power.
Although each part contributes differently to the power of the punch, it is useless without anyone. The human body is a whole. Analysis seems to allow comparison of parts one by one, but the completion of an action is the result of the cooperation of all parts. , only when the overall balance is strong will the opponent not be able to find fatal weaknesses.
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