Sunday Chronicle phyzzicality 19 May 2019 A jab here and the a ...

A jab here and the a Punch there

Published May 19, 2019, 12:24 am IST
Updated May 19, 2019, 12:24 am IST
Boxing is always considered as a men’s workout. But these exercises are designed specifically for women.
Basics are very important in boxing we have 4 basic punches — Jab, cross, hook, uppercut.
 Basics are very important in boxing we have 4 basic punches — Jab, cross, hook, uppercut.

Boxing is a whole body workout. Major muscles: Pectorals, shoulders, deltoids, abdominal muscles (core muscles), legs. Minor muscles: biceps, triceps. Basics are very important in boxing we have 4 basic punches — Jab, cross, hook, uppercut.

Boxing encourages a healthier lifestyle, which benefits physical and mental stress relief, increases patience, reflexes, courage etc


Push ups build power and strength in the chest, shoulders, triceps as well as core muscles.

Step 1: Lie facing down on the ground with your palms on the floor at a shoulder width distance. The balls of your feet should touch the ground.

Step 2: Push yourself up, keeping your body in a straight line and your elbows pointed to your toes.


Sides lateral raise
This exercise increases shoulder mobility. Equipment that can be used : dumbbell, stretch band.
Step 1: Take dumbbells, bring them to your side at arms length. Your palms should face down.
Step 2: Lift the dumbbells to your side with a slight bend on the elbow and bring it down to your starting position.


Dumbbell power snatch
It helps to increase your speed, agility, coordination and explosiveness.

Step 1: Start with a dumbbell directly below you, so that you are standing over it.

Step 2: Squat down so that you are in a similar start position to a deadlift, with your chest and head up and the shoulders slightly higher than the hips.

Step 3: Lift the dumbbell with your legs and back, coming straight up with the dumbbell, making sure not to bend the arm early.

Step 4: Once you have pulled as high as you can, turn the elbow underneath the dumbbell, ending in the overhead position of the movement.

Step 5: You can receive the dumbbell in the standing overhead position, similar to the muscle snatch, or you can re-bend the knees and hips to receive the dumbbell at a lower point.


Lateral raise lunges
For balance, coordination and to strengthen your legs.
Step 1: Place your right foot forward on the ground, heel first. Lean your body forward so that 70 per cent of your weight is on your front foot. Keep your back and upper body straight.

Step 2: Continue to move your body forward until your right upper leg (thigh) is parallel to the floor. You may need to bend your hips slightly to stay in this position, but keep your back straight.

Step 3: Do not to move your right knee past your toes. Your right knee should be positioned directly above your right ankle.

Step 4: Once in the lunge position, your left (back) knee should also form a 90 degree angle, but your lower leg (shin) will be parallel to the ground while your upper leg (thigh) will be perpendicular to the ground.

Step 5: While lunging, do the lateral raise (upwards) and when coming back to starting position hands should be down.


Increases muscle endurance in the abdomen and helps you maintain good posture.

Step 1: Lie on your back with your knees bent

Step 2: Place your hands behind your head

Step 3: Lift your upper body using your abdominal muscles towards your knee and come back to the foot in a controlled motion.



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