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更新日期：2019-01-16
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Fight Off the Shadows!
Boxing is a brutal, basic sport — and it can also serve as a brutal, basic workout to help you knock out your fitness goals.
Even when you don't have gloves or an opponent, the principles of the "Sweet Science" can be applied to make you a more formidable athlete. And if you're frustrated and you want to unleash some pent up aggression during your workout, there's nothing better than grabbing some boxing gloves and whaling on a heavy bag.
Drilling for the sport can help to improve your cardio stamina, endurance, balance, and coordination. You'll be working your upper body, lower body, and core, and the intense, fat-burning workouts can help to drop weight, too — plus you'll be able to handle yourself better if someone starts swinging at you.
But it takes more than just effort and grit to make the most of a fighter's fitness routine. You're going to need to funnel that intensity into specific movements and drills to really begin to reap the benefits.
Shadow boxing is a prime way to polish your form, footwork, and breathing technique. Start in boxing stance and throw a couple jabs and crosses. As you do, dance around with fast footwork, like hopping forward and back, taking lateral steps, or even incorporating squats to simulate ducking under your opponent's punch. You really can't mess this one up since you just make it up as you go along.
Shadow boxing is when a boxer or fighter moves around by himself throwing punches at the air. Shadowboxing is a popular exercise for fighters to hone their fighting techniques, condition their muscles, warm-up or warm down during their workouts, or even to mentally prepare themselves before a fight. Done properly and with the right goals in mind, shadow boxing can improve your boxing technique, stregnth, power, speed, endurance, rhythm, footwork, offense and defense, and overall fighting abilities.
What are the benefits of shadow boxing?
Shadow boxing is incredibly versatile because of its freestyle nature and simplicity. You can practice anything you want without any distraction (of a bag moving around, or an opponent trying to hit you), and take instant feedback from a mirror, coach, or camera. You don’t need any equipment or anybody. Shadowboxing is quite harmless as you aren’t punished for making mistakes. All you need is an imagination and you can practice virtually any movement you want.
The drawback to shadow boxing may be that it isn’t always realistic of a real fight. There is nobody for you to adjust to. Even if you’re fighting an imaginary opponent, there’s a good chance this imaginary opponent is moving the way you would move and with too much predictability. Fighting a real opponent is always harder because he’s unpredictable and requires you to change your thoughts and react on the fly.