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Bend at your elbows to lower your body towards the ground without touching. Push yourself back up to a plank position. Repeat 10-15 times. Increase the repetitions as you feel comfortable. *You can modify the push-up by kneeling instead of doing a full plank","Arm Toning Workout: Push-Ups","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"86f49402-87b6-4f50-b170-0a16a8418a09","Begin in a plank (or kneeling) position. Place your hands under your chest, closer together with elbows slightly outwards so your two index fingers and thumbs form a triangle on the ground. Bend at your elbows and lower your body to the ground without touching. Push yourself back up. Repeat 10-15 times. Increase the repetitions as you feel comfortable","Arm Toning Workout: Tricep Push-Ups",{"_uid":676,"answer":677,"question":678,"component":670},"332e4a1b-92e4-408d-bb26-e1a5445c870d","Grab a pull-up bar with your palms and forearms facing towards you. Slowly pull your body up as high as you can. Lower down slowly. Repeat 5 times. Rest 1 minute. Repeat. *If you don’t have a pull-up bar, try the bent over row to target the same muscle groups","Arm Toning Workout: Pull-Ups",{"_uid":680,"answer":681,"question":682,"component":670},"19c43deb-ab70-498d-bee6-6c71142a3269","Stand with a dumbbell in each hand, palms facing inwards, feet shoulder-width apart. Bend at the hips at a 45-degree angle, keeping your back straight. Let your arms hang naturally. Bending at the elbows, lift the dumbbells straight upwards. Slowly lower them back to starting position. Repeat for three (3) sets of 10 repetitions","Arm Toning Workout: Bent Over Row",{"_uid":684,"answer":685,"question":686,"component":670},"0ffc48d5-6d6e-4b6e-b608-bc8a3c47703a","Stand with your arms close at your sides, feet shoulder-width apart, and a dumbbell in each hand. Hold each dumbbell with your palms facing outwards. Starting with your right arm, bend at the elbow to raise the dumbbell toward your shoulder. Slowly lower the dumbbell back down. Repeat with the left arm. Repeat for three (3) sets of 10 repetitions","Arm Toning Workout: Bicep Curls",{"_uid":688,"answer":689,"question":690,"component":670},"da050b2a-f49b-452f-8bf9-a32339dad95c","Stand with one dumbbell in your right hand, palms inward, arm by your side, feet shoulder-width apart. Fully extend your right arm, raising the dumbbell straight over the top of your head. Keeping your upper arm still, bend at your elbow to carefully bring the dumbbell down behind your head. Slowly raise the dumbbell to start position and repeat 10 times. Switch to your left arm for another 10 repetitions. Continue to alternate for three (3) sets on each side","Arm Toning Workout: Tricep Extensions",{"_uid":692,"answer":693,"question":694,"component":670},"04d6e2ff-12fb-4b17-b648-5d4aece80910","Begin in a seated position on a sturdy bench, chair, or the edge of a table. Grip the edge of the surface on either side of your hips. Slide yourself forward so you are supporting yourself only with your arms (and feet on the floor). Bend at your elbows to lower your body 3-5 inches down. Push yourself back up. Repeat for three (3) sets of 10 repetitions. *For an added challenge, you can extend your legs further in front of you","Arm Toning Workout: Tricep Dips",{"_uid":696,"answer":697,"question":698,"component":670},"cb7027d2-7573-4737-a004-db18c7aef86d","Stand with feet shoulder-width apart, arms at your sides with a dumbbell in each hand. Keep your palms facing inwards and your elbows slightly bent. Slowly raise both your arms out and up to shoulder height. Lower both arms slowly back to starting position. Repeat for three (3) sets of 10 repetitions. *Start with much lighter weight than you would for bicep curls or tricep extensions (under 5 lbs.)","Arm Toning Workout: Lateral Raise",{"_uid":700,"answer":701,"question":702,"component":670},"74a47773-a80b-4c70-8f0e-5baec5bdd38c","Stand with feet shoulder-width apart, arms at your sides with a dumbbell in each hand. Keep your palms facing backward and elbows slightly bent. Slowly raise both arms straight out in front of you. Lower both arms slowly back to starting position. Repeat for three (3) sets of 10 repetitions","Arm Toning Workout: Front Raise",{"_uid":704,"answer":705,"question":706,"component":670},"ddf9dc13-3120-49cf-9e0b-d11a899de469","Fully extend your right arm in front of you. Hold your right elbow with your left hand. Gently pull your right arm across your chest until you feel a stretch in your right shoulder. Hold for 30 seconds. Switch arms and repeat for 30 seconds","Cool Down Stretches: Shoulder Stretch",{"_uid":708,"answer":709,"question":710,"component":670},"fb25b8d0-5b37-4679-bc13-eceeed7f908c","Extend your right arm straight above your head. Bend your right arm at the elbow so your right hand is behind your head and your elbow is pointed upwards. Use your left hand to hold your elbow, slightly pulling your right arm further behind you until you feel the stretch in your triceps. Hold for 30 seconds. Switch arms and repeat for 30 seconds","Cool Down Stretches: Tricep Stretch",{"_uid":712,"answer":713,"question":714,"component":670},"327ff405-63be-4e5d-85e7-595568292f9a","Interlace your fingers, linking your hands together behind your lower back. Fully extend both arms back. Slowly lift both arms, hands together, as far as you can until you feel the stretch in your biceps and chest. Hold for 30 seconds","Cool Down Stretches: Bicep and Chest Stretch",{"_uid":716,"answer":717,"question":718,"component":670},"f03cabaf-8061-4de8-8f3f-c8a82e43dcc6","All body toning requires a combination of cardio, healthy diet, and of course, strengthening exercises. Consistency and commitment to your training program will deliver results. In our mind, boxing training is one of the most enjoyable ways to reach your goals and start to see toned arms.","How can I tone my arms?",{"_uid":720,"answer":721,"question":722,"component":670},"d987e6af-28cb-4efd-a9f7-39d81664c545","The length of your arm workout depends on your skill level. As little as 15 minutes a day is a great start. You never want to overwork any part of your body in one session, so starting slow is important to avoid injury or burnout. Listen to your body. Remember, your muscles need time to repair after every workout – this is how they get stronger and more toned.","How many minutes should an arm workout be?",{"_uid":724,"answer":725,"question":726,"component":670},"c1ef5061-246e-4a54-b2eb-61a8eeff22f2","This really depends on your starting level, your training, your body type, and your goals. Again, increasing muscle tone anywhere in your body takes commitment – you need to be ready to put in the work. Having a structured exercise program with support from a trainer can be extremely helpful. With a multi-faceted approach of healthy eating, moderate to high intensity cardio, and strength training, you can expect to feel and see results in a matter of weeks.","How long does it take to tone arms?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":728,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":740,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":741,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":729,"component":39,"meta_info":737,"block_image":738,"cover_image":739,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":730,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":735,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":736,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":731,"component":118,"meta_info":732,"meta_title":7,"block_image":733,"cover_image":734,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":743,"created_at":744,"published_at":745,"updated_at":746,"id":747,"uuid":748,"content":749,"slug":758,"full_slug":759,"sort_by_date":48,"position":281,"tag_list":760,"is_startpage":9,"parent_id":761,"meta_data":48,"group_id":762,"first_published_at":763,"release_id":48,"lang":60,"path":48,"alternates":764,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":750,"_uid":751,"name":743,"photo":752,"component":755,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":756,"social_link_instagram":757,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":753,"alt":743,"name":743,"focus":48,"title":743,"filename":754,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","author","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],65634443,"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":766,"content":767},"doc",[768,790,794,801,806,812,846,850,855,859,895,900,905,943,947,952,957,995,1000,1004,1041,1046,1050,1088,1093,1098,1134,1138,1143,1147,1178,1182,1187,1191,1220,1225,1268,1273,1305,1310,1340,1345,1370,1374,1378,1381,1385,1389,1393,1397,1401,1437,1449,1454],{"type":769,"content":770},"paragraph",[771,774,780,788],{"text":772,"type":773},"Are you looking to get in better shape for the summer? Let’s face it--we all want to get toned and ready for the beach. To get that “toned” look, we want more definition in our muscles. How can we achieve this? Through cardio, ","text",{"text":775,"type":773,"marks":776}," ",[777],{"type":778,"attrs":779},"styled",{"class":7},{"text":781,"type":773,"marks":782},"a healthy diet",[783],{"type":784,"attrs":785},"link",{"href":786,"uuid":48,"anchor":48,"target":787,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/what-to-eat-before-a-boxing-workout","_blank",{"text":789,"type":773},", and strengthening exercises.",{"type":769,"content":791},[792],{"text":793,"type":773},"Boxing is an excellent way to tone your arms as well as your whole body, by combining strength training and cardio to help you reach your goals. Since building arm strength is a big part of boxing training, here are some boxers’ favorite exercises to get you feeling and looking strong and confident.",{"type":795,"attrs":796,"content":798},"heading",{"level":797},2,[799],{"text":800,"type":773},"Arm-Toning Workout",{"type":795,"attrs":802,"content":803},{"level":797},[804],{"text":805,"type":773},"Push-Ups",{"type":795,"attrs":807,"content":809},{"level":808},3,[810],{"text":811,"type":773},"Equipment Needed: None",{"type":813,"content":814},"bullet_list",[815,822,828,834,840],{"type":816,"content":817},"list_item",[818],{"type":769,"content":819},[820],{"text":821,"type":773},"Begin in a plank position with your toes and palms on the ground and back and neck straight",{"type":816,"content":823},[824],{"type":769,"content":825},[826],{"text":827,"type":773},"Bend at your elbows to lower your body towards the ground without touching",{"type":816,"content":829},[830],{"type":769,"content":831},[832],{"text":833,"type":773},"Push yourself back up to a plank position",{"type":816,"content":835},[836],{"type":769,"content":837},[838],{"text":839,"type":773},"Repeat 10-15 times",{"type":816,"content":841},[842],{"type":769,"content":843},[844],{"text":845,"type":773},"Increase the repetitions as you feel comfortable",{"type":769,"content":847},[848],{"text":849,"type":773},"*You can modify the push-up by kneeling instead of doing a full plank",{"type":795,"attrs":851,"content":852},{"level":797},[853],{"text":854,"type":773},"Tricep Push-Ups",{"type":795,"attrs":856,"content":857},{"level":808},[858],{"text":811,"type":773},{"type":813,"content":860},[861,867,873,879,885,890],{"type":816,"content":862},[863],{"type":769,"content":864},[865],{"text":866,"type":773},"Begin in a plank (or kneeling) position",{"type":816,"content":868},[869],{"type":769,"content":870},[871],{"text":872,"type":773},"Place your hands under your chest, closer together with elbows slightly outwards so your two index fingers and thumbs form a triangle on the ground",{"type":816,"content":874},[875],{"type":769,"content":876},[877],{"text":878,"type":773},"Bend at your elbows and lower your body to the ground without touching",{"type":816,"content":880},[881],{"type":769,"content":882},[883],{"text":884,"type":773},"Push yourself back up",{"type":816,"content":886},[887],{"type":769,"content":888},[889],{"text":839,"type":773},{"type":816,"content":891},[892],{"type":769,"content":893},[894],{"text":845,"type":773},{"type":795,"attrs":896,"content":897},{"level":797},[898],{"text":899,"type":773},"Pull-Ups",{"type":795,"attrs":901,"content":902},{"level":808},[903],{"text":904,"type":773},"Equipment Needed: Pull-up bar",{"type":813,"content":906},[907,913,919,925,931,937],{"type":816,"content":908},[909],{"type":769,"content":910},[911],{"text":912,"type":773},"Grab a pull-up bar with your palms and forearms facing towards you",{"type":816,"content":914},[915],{"type":769,"content":916},[917],{"text":918,"type":773},"Slowly pull your body up as high as you can",{"type":816,"content":920},[921],{"type":769,"content":922},[923],{"text":924,"type":773},"Lower down slowly",{"type":816,"content":926},[927],{"type":769,"content":928},[929],{"text":930,"type":773},"Repeat 5 times",{"type":816,"content":932},[933],{"type":769,"content":934},[935],{"text":936,"type":773},"Rest 1 minute",{"type":816,"content":938},[939],{"type":769,"content":940},[941],{"text":942,"type":773},"Repeat",{"type":769,"content":944},[945],{"text":946,"type":773},"*If you don’t have a pull-up bar, try the bent over row to target the same muscle groups",{"type":795,"attrs":948,"content":949},{"level":797},[950],{"text":951,"type":773},"Bent Over Row",{"type":795,"attrs":953,"content":954},{"level":808},[955],{"text":956,"type":773},"Equipment Needed: Dumbbells",{"type":813,"content":958},[959,965,971,977,983,989],{"type":816,"content":960},[961],{"type":769,"content":962},[963],{"text":964,"type":773},"Stand with a dumbbell in each hand, palms facing inwards, feet shoulder-width apart",{"type":816,"content":966},[967],{"type":769,"content":968},[969],{"text":970,"type":773},"Bend at the hips at a 45-degree angle, keeping your back straight",{"type":816,"content":972},[973],{"type":769,"content":974},[975],{"text":976,"type":773},"Let your arms hang naturally",{"type":816,"content":978},[979],{"type":769,"content":980},[981],{"text":982,"type":773},"Bending at the elbows, lift the dumbbells straight upwards",{"type":816,"content":984},[985],{"type":769,"content":986},[987],{"text":988,"type":773},"Slowly lower them back to starting position",{"type":816,"content":990},[991],{"type":769,"content":992},[993],{"text":994,"type":773},"Repeat for three (3) sets of 10 repetitions",{"type":795,"attrs":996,"content":997},{"level":797},[998],{"text":999,"type":773},"Bicep Curl",{"type":795,"attrs":1001,"content":1002},{"level":808},[1003],{"text":956,"type":773},{"type":813,"content":1005},[1006,1012,1018,1024,1030,1036],{"type":816,"content":1007},[1008],{"type":769,"content":1009},[1010],{"text":1011,"type":773},"Stand with your arms close at your sides, feet shoulder-width apart, and a dumbbell in each hand",{"type":816,"content":1013},[1014],{"type":769,"content":1015},[1016],{"text":1017,"type":773},"Hold each dumbbell with your palms facing outwards",{"type":816,"content":1019},[1020],{"type":769,"content":1021},[1022],{"text":1023,"type":773},"Starting with your right arm, bend at the elbow to raise the dumbbell toward your shoulder",{"type":816,"content":1025},[1026],{"type":769,"content":1027},[1028],{"text":1029,"type":773},"Slowly lower the dumbbell back down",{"type":816,"content":1031},[1032],{"type":769,"content":1033},[1034],{"text":1035,"type":773},"Repeat with the left arm",{"type":816,"content":1037},[1038],{"type":769,"content":1039},[1040],{"text":994,"type":773},{"type":795,"attrs":1042,"content":1043},{"level":797},[1044],{"text":1045,"type":773},"Tricep Extensions",{"type":795,"attrs":1047,"content":1048},{"level":808},[1049],{"text":956,"type":773},{"type":813,"content":1051},[1052,1058,1064,1070,1076,1082],{"type":816,"content":1053},[1054],{"type":769,"content":1055},[1056],{"text":1057,"type":773},"Stand with one dumbbell in your right hand, palms inward, arm by your side, feet shoulder-width apart",{"type":816,"content":1059},[1060],{"type":769,"content":1061},[1062],{"text":1063,"type":773},"Fully extend your right arm, raising the dumbbell straight over the top of your head",{"type":816,"content":1065},[1066],{"type":769,"content":1067},[1068],{"text":1069,"type":773},"Keeping your upper arm still, bend at your elbow to carefully bring the dumbbell down behind your head",{"type":816,"content":1071},[1072],{"type":769,"content":1073},[1074],{"text":1075,"type":773},"Slowly raise the dumbbell to starting position and repeat 10 times",{"type":816,"content":1077},[1078],{"type":769,"content":1079},[1080],{"text":1081,"type":773},"Switch to your left arm from another 10 repetitions",{"type":816,"content":1083},[1084],{"type":769,"content":1085},[1086],{"text":1087,"type":773},"Continue to alternate for three (3) sets on each side",{"type":795,"attrs":1089,"content":1090},{"level":797},[1091],{"text":1092,"type":773},"Tricep Dips",{"type":795,"attrs":1094,"content":1095},{"level":808},[1096],{"text":1097,"type":773},"Equipment Needed: Sturdy bench, chair, or table",{"type":813,"content":1099},[1100,1106,1112,1118,1124,1129],{"type":816,"content":1101},[1102],{"type":769,"content":1103},[1104],{"text":1105,"type":773},"Begin in a seated position on a sturdy bench, chair, or the edge of a table",{"type":816,"content":1107},[1108],{"type":769,"content":1109},[1110],{"text":1111,"type":773},"Grip the edge of the surface on either side of your hips",{"type":816,"content":1113},[1114],{"type":769,"content":1115},[1116],{"text":1117,"type":773},"Slide yourself forward so you are supporting yourself only with your arms (and feet on the floor)",{"type":816,"content":1119},[1120],{"type":769,"content":1121},[1122],{"text":1123,"type":773},"Bend at your elbows to lower your body 3-5 inches down",{"type":816,"content":1125},[1126],{"type":769,"content":1127},[1128],{"text":884,"type":773},{"type":816,"content":1130},[1131],{"type":769,"content":1132},[1133],{"text":994,"type":773},{"type":769,"content":1135},[1136],{"text":1137,"type":773},"*For an added challenge, you can extend your legs further in front of you",{"type":795,"attrs":1139,"content":1140},{"level":797},[1141],{"text":1142,"type":773},"Lateral Raise",{"type":795,"attrs":1144,"content":1145},{"level":808},[1146],{"text":956,"type":773},{"type":813,"content":1148},[1149,1155,1161,1167,1173],{"type":816,"content":1150},[1151],{"type":769,"content":1152},[1153],{"text":1154,"type":773},"Stand with feet shoulder-width apart, arms at your sides with a dumbbell in each hand",{"type":816,"content":1156},[1157],{"type":769,"content":1158},[1159],{"text":1160,"type":773},"Keep your palms facing inwards and your elbows slightly bent",{"type":816,"content":1162},[1163],{"type":769,"content":1164},[1165],{"text":1166,"type":773},"Slowly raise both your arms out and up to shoulder height",{"type":816,"content":1168},[1169],{"type":769,"content":1170},[1171],{"text":1172,"type":773},"Lower both arms slowly back to starting position",{"type":816,"content":1174},[1175],{"type":769,"content":1176},[1177],{"text":994,"type":773},{"type":769,"content":1179},[1180],{"text":1181,"type":773},"*Start with much lighter weight than you would for bicep curls or tricep extensions (under 5 lbs.)",{"type":795,"attrs":1183,"content":1184},{"level":797},[1185],{"text":1186,"type":773},"Front Raise",{"type":795,"attrs":1188,"content":1189},{"level":808},[1190],{"text":956,"type":773},{"type":813,"content":1192},[1193,1198,1204,1210,1215],{"type":816,"content":1194},[1195],{"type":769,"content":1196},[1197],{"text":1154,"type":773},{"type":816,"content":1199},[1200],{"type":769,"content":1201},[1202],{"text":1203,"type":773},"Keep your palms facing backward and elbows slightly bent",{"type":816,"content":1205},[1206],{"type":769,"content":1207},[1208],{"text":1209,"type":773},"Slowly raise both arms straight out in front of you",{"type":816,"content":1211},[1212],{"type":769,"content":1213},[1214],{"text":1172,"type":773},{"type":816,"content":1216},[1217],{"type":769,"content":1218},[1219],{"text":994,"type":773},{"type":795,"attrs":1221,"content":1222},{"level":797},[1223],{"text":1224,"type":773},"Cool Down Stretches",{"type":769,"content":1226},[1227,1233,1235,1239,1245,1250,1252,1256,1262,1266],{"text":1228,"type":773,"marks":1229},"Stretching",[1230],{"type":784,"attrs":1231},{"href":1232,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://youtu.be/dR0Nx5SycKQ",{"text":1234,"type":773}," is important before and ",{"text":775,"type":773,"marks":1236},[1237],{"type":778,"attrs":1238},{"class":7},{"text":1240,"type":773,"marks":1241},"after",[1242],{"type":784,"attrs":1243},{"href":1244,"uuid":48,"anchor":48,"target":787,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-cool-down-after-a-boxing-workout",{"text":1246,"type":773,"marks":1247},"  ",[1248],{"type":778,"attrs":1249},{"class":7},{"text":1251,"type":773},"strength training. Here are three (3) of the ",{"text":775,"type":773,"marks":1253},[1254],{"type":778,"attrs":1255},{"class":7},{"text":1257,"type":773,"marks":1258},"best stretches",[1259],{"type":784,"attrs":1260},{"href":1261,"uuid":48,"anchor":48,"target":787,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/8-minute-cool-down-static-stretching-routine-for-boxing",{"text":1246,"type":773,"marks":1263},[1264],{"type":778,"attrs":1265},{"class":7},{"text":1267,"type":773},"that target the arms and shoulders:",{"type":795,"attrs":1269,"content":1270},{"level":797},[1271],{"text":1272,"type":773},"Shoulder Stretch",{"type":813,"content":1274},[1275,1281,1287,1293,1299],{"type":816,"content":1276},[1277],{"type":769,"content":1278},[1279],{"text":1280,"type":773},"Fully extend your right arm in front of you",{"type":816,"content":1282},[1283],{"type":769,"content":1284},[1285],{"text":1286,"type":773},"Hold your right elbow with your left hand",{"type":816,"content":1288},[1289],{"type":769,"content":1290},[1291],{"text":1292,"type":773},"Gently pull your right arm across your chest until you feel a stretch in your right shoulder",{"type":816,"content":1294},[1295],{"type":769,"content":1296},[1297],{"text":1298,"type":773},"Hold for 30 seconds",{"type":816,"content":1300},[1301],{"type":769,"content":1302},[1303],{"text":1304,"type":773},"Switch arms and repeat for 30 seconds",{"type":795,"attrs":1306,"content":1307},{"level":797},[1308],{"text":1309,"type":773},"Tricep Stretch",{"type":813,"content":1311},[1312,1318,1324,1330,1335],{"type":816,"content":1313},[1314],{"type":769,"content":1315},[1316],{"text":1317,"type":773},"Extend your right arm straight above your head",{"type":816,"content":1319},[1320],{"type":769,"content":1321},[1322],{"text":1323,"type":773},"Bend your right arm at the elbow so your right hand is behind your head and your elbow is pointed upwards",{"type":816,"content":1325},[1326],{"type":769,"content":1327},[1328],{"text":1329,"type":773},"Use your left hand to hold your elbow, slightly pulling your right arm further behind you until you feel the stretch in your triceps",{"type":816,"content":1331},[1332],{"type":769,"content":1333},[1334],{"text":1298,"type":773},{"type":816,"content":1336},[1337],{"type":769,"content":1338},[1339],{"text":1304,"type":773},{"type":795,"attrs":1341,"content":1342},{"level":797},[1343],{"text":1344,"type":773},"Bicep and Chest Stretch",{"type":813,"content":1346},[1347,1353,1359,1365],{"type":816,"content":1348},[1349],{"type":769,"content":1350},[1351],{"text":1352,"type":773},"Interlace your fingers, linking your hands together behind your lower back",{"type":816,"content":1354},[1355],{"type":769,"content":1356},[1357],{"text":1358,"type":773},"Fully extend both arms back",{"type":816,"content":1360},[1361],{"type":769,"content":1362},[1363],{"text":1364,"type":773},"Slowly lift both arms, hands together, as far as you can until you feel the stretch in your biceps and chest",{"type":816,"content":1366},[1367],{"type":769,"content":1368},[1369],{"text":1298,"type":773},{"type":769,"content":1371},[1372],{"text":1373,"type":773},"There you go! Your arms will definitely be feeling the burn after these toning exercises. That’s how you know you are well on your way to sculpted summer arms! Remember to stay hydrated and nourish your body with healthy foods and lean protein during recovery--don’t strain yourself or you’ll stunt your progress!",{"type":795,"attrs":1375,"content":1376},{"level":797},[1377],{"text":718,"type":773},{"type":769,"content":1379},[1380],{"text":717,"type":773},{"type":795,"attrs":1382,"content":1383},{"level":797},[1384],{"text":722,"type":773},{"type":769,"content":1386},[1387],{"text":1388,"type":773},"The length of your arm workout depends on your skill level. As little as 15 minutes a day is a great start. You never want to overwork any part of your body in one session, so starting slow is important to avoid injury or burnout. Listen to your body. Your muscles need time to repair after every workout – this is how they get stronger and toned.",{"type":795,"attrs":1390,"content":1391},{"level":797},[1392],{"text":726,"type":773},{"type":769,"content":1394},[1395],{"text":1396,"type":773},"This really depends on your starting level, your training, your body type, and your goals. Again, increasing muscle tone anywhere in your body takes commitment – you need to be ready to put in the work. Having a structured exercise program with support from a trainer can be extremely helpful.",{"type":769,"content":1398},[1399],{"text":1400,"type":773},"With a multi-faceted approach of healthy eating, moderate to high intensity cardio, and strength training, you can expect to feel and see results in a matter of weeks.",{"type":769,"content":1402},[1403,1405,1409,1415,1419,1421,1425,1431,1435],{"text":1404,"type":773},"Getting toned for summer is possible with the right approach. Commitment and consistency are key, but it should also be fun! ",{"text":775,"type":773,"marks":1406},[1407],{"type":778,"attrs":1408},{"class":7},{"text":1410,"type":773,"marks":1411},"Boxing training",[1412],{"type":784,"attrs":1413},{"href":1414,"uuid":48,"anchor":48,"target":787,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":1246,"type":773,"marks":1416},[1417],{"type":778,"attrs":1418},{"class":7},{"text":1420,"type":773},"can sculpt and shape your whole body quickly while being one of the most enjoyable ",{"text":775,"type":773,"marks":1422},[1423],{"type":778,"attrs":1424},{"class":7},{"text":1426,"type":773,"marks":1427},"workouts",[1428],{"type":784,"attrs":1429},{"href":1430,"uuid":48,"anchor":48,"target":787,"linktype":48},"https://bit.ly/3oYefXf",{"text":1246,"type":773,"marks":1432},[1433],{"type":778,"attrs":1434},{"class":7},{"text":1436,"type":773},"of your life.",{"type":769,"content":1438},[1439,1441,1447],{"text":1440,"type":773},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1442,"type":773,"marks":1443},"FightCamp App",[1444],{"type":784,"attrs":1445},{"href":1446,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1448,"type":773}," and train with real fighters from the comfort of your own home.",{"type":795,"attrs":1450,"content":1451},{"level":808},[1452],{"text":1453,"type":773},"Related Articles",{"type":769,"content":1455},[1456,1462,1464,1470,1471,1477,1478,1484,1485,1491,1492],{"text":1457,"type":773,"marks":1458},"3-Month Summer Body Workout Plan For Women: Month 1",[1459],{"type":784,"attrs":1460},{"href":1461,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-month-summer-body-workout-plan-for-women-month-1",{"type":1463},"hard_break",{"text":1465,"type":773,"marks":1466},"3 Month SUMMER Body Workout Plan For Women: Month 2",[1467],{"type":784,"attrs":1468},{"href":1469,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-month-summer-body-workout-plan-for-women-month-2",{"type":1463},{"text":1472,"type":773,"marks":1473},"3 Month SUMMER Body Workout Plan For Women: Month 3",[1474],{"type":784,"attrs":1475},{"href":1476,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-month-summer-body-workout-plan-for-women-month-3",{"type":1463},{"text":1479,"type":773,"marks":1480},"QUICK 15-Minute Summer Workout Routine",[1481],{"type":784,"attrs":1482},{"href":1483,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/quick-15-minute-summer-workout-routine",{"type":1463},{"text":1486,"type":773,"marks":1487},"Get Toned Fast With Kickboxing At-Home",[1488],{"type":784,"attrs":1489},{"href":1490,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/get-toned-fast-with-kickboxing-at-home",{"type":1463},{"text":1493,"type":773,"marks":1494},"Get #ShanieSmashed: 7-Day Full-Body Strength Workout",[1495],{"type":784,"attrs":1496},{"href":1497,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/get-shaniesmashed-7-day-full-body-strength-workout",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1499,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1504,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1505,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1500,"component":118,"meta_info":1501,"meta_title":7,"block_image":1502,"cover_image":1503,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-06-17 00:00","article",{"_uid":1509,"title":657,"plugin":43,"description":1510},"f0d767ff-9b19-443a-8a87-189e09b06a5a","What's the secret to getting TONED ARMS like a boxer fast? Do these 8 strength training exercises and your arms will be tank top ready in time for summer!",{"id":1512,"alt":1513,"name":7,"focus":48,"title":1513,"filename":1514,"copyright":7,"fieldtype":50},3982079,"8 BEST Arm Toning Exercises For Summer","https://a.storyblok.com/f/115220/2400x990/dce0caea03/8-best-arm-toning-exercises-for-summer.png",[],[],"8-best-arm-toning-exercises-for-summer","blogs/8-best-arm-toning-exercises-for-summer",-1190,[],60887917,"3a382bce-7646-4bb5-a89e-f3cd066d040d","2021-06-17T12:39:00.000Z","training/{{story.slug}}",[],["Reactive",1527],[1528,1827,2014,2281,2510,2859],{"name":1529,"created_at":1530,"published_at":1531,"updated_at":1532,"id":1533,"uuid":1534,"content":1535,"slug":1819,"full_slug":1820,"sort_by_date":48,"position":1821,"tag_list":1822,"is_startpage":9,"parent_id":1521,"meta_data":48,"group_id":1824,"first_published_at":1825,"release_id":48,"lang":60,"path":1524,"alternates":1826,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":1536,"faqs":1537,"title":1550,"topic":1551,"author":1566,"content":1567,"category":1800,"schedule":1808,"component":1507,"meta_info":1809,"cover_image":1813,"description":1817,"contributors":1818},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1538,1542,1546],{"_uid":1539,"answer":1540,"question":1541,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":1543,"answer":1544,"question":1545,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":1547,"answer":1548,"question":1549,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1552,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1564,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1565,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1553,"component":39,"meta_info":1561,"block_image":1562,"cover_image":1563,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1554,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1559,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1560,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1555,"component":118,"meta_info":1556,"meta_title":7,"block_image":1557,"cover_image":1558,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":766,"content":1568},[1569,1573,1578,1593,1608,1613,1633,1637,1642,1659,1663,1683,1687,1692,1707,1711,1716,1740,1745,1759,1763,1777,1782,1796],{"type":769,"content":1570},[1571],{"text":1572,"type":773},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":795,"attrs":1574,"content":1575},{"level":797},[1576],{"text":1577,"type":773},"Floyd “Money” Mayweather Jr.",{"type":1579,"attrs":1580},"blok",{"id":1581,"body":1582},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1583],{"url":1584,"_uid":1586,"image":1587,"component":1591,"copyright_details":1592},{"id":7,"url":7,"linktype":1585,"fieldtype":14,"cached_url":7},"story","i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1588,"alt":1589,"name":7,"focus":7,"title":1589,"filename":1590,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png","content_image",[],{"type":769,"content":1594},[1595,1597,1606],{"text":1596,"type":773},"Regarded as the best technical boxer of this age, ",{"text":1598,"type":773,"marks":1599},"Floyd Mayweather Jr.",[1600,1604],{"type":784,"attrs":1601},{"href":1602,"uuid":48,"anchor":48,"custom":1603,"target":787,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1605},"underline",{"text":1607,"type":773}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":795,"attrs":1609,"content":1610},{"level":808},[1611],{"text":1612,"type":773},"The Philly Shell",{"type":813,"content":1614},[1615,1621,1627],{"type":816,"content":1616},[1617],{"type":769,"content":1618},[1619],{"text":1620,"type":773},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":816,"content":1622},[1623],{"type":769,"content":1624},[1625],{"text":1626,"type":773},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":816,"content":1628},[1629],{"type":769,"content":1630},[1631],{"text":1632,"type":773},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":769,"content":1634},[1635],{"text":1636,"type":773},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":795,"attrs":1638,"content":1639},{"level":797},[1640],{"text":1641,"type":773},"Pernell “Sweet Pea” Whitaker",{"type":1579,"attrs":1643},{"id":1581,"body":1644},[1645],{"url":1646,"_uid":1647,"image":1648,"component":1591,"copyright_details":1652},{"id":7,"url":7,"linktype":1585,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":1649,"alt":1650,"name":7,"focus":7,"title":1650,"filename":1651,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[1653],{"_uid":1654,"link":1655,"title":1657,"component":1658},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":1656,"target":787,"linktype":13,"fieldtype":14,"cached_url":1656},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":769,"content":1660},[1661],{"text":1662,"type":773},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":813,"content":1664},[1665,1671,1677],{"type":816,"content":1666},[1667],{"type":769,"content":1668},[1669],{"text":1670,"type":773},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":816,"content":1672},[1673],{"type":769,"content":1674},[1675],{"text":1676,"type":773},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":816,"content":1678},[1679],{"type":769,"content":1680},[1681],{"text":1682,"type":773},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":769,"content":1684},[1685],{"text":1686,"type":773},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":795,"attrs":1688,"content":1689},{"level":797},[1690],{"text":1691,"type":773},"Muhammad Ali",{"type":1579,"attrs":1693},{"id":1581,"body":1694},[1695],{"url":1696,"_uid":1697,"image":1698,"component":1591,"copyright_details":1701},{"id":7,"url":7,"linktype":1585,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":1699,"alt":1589,"name":7,"focus":7,"title":1589,"filename":1700,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[1702],{"_uid":1703,"link":1704,"title":1706,"component":1658},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":1705,"target":787,"linktype":13,"fieldtype":14,"cached_url":1705},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":769,"content":1708},[1709],{"text":1710,"type":773},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":795,"attrs":1712,"content":1713},{"level":808},[1714],{"text":1715,"type":773},"The Ali Shuffle",{"type":813,"content":1717},[1718,1734],{"type":816,"content":1719},[1720],{"type":769,"content":1721},[1722,1724,1732],{"text":1723,"type":773},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":1725,"type":773,"marks":1726},"To do the Ali Shuffle",[1727,1731],{"type":784,"attrs":1728},{"href":1729,"uuid":48,"anchor":48,"custom":1730,"target":787,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1605},{"text":1733,"type":773},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":816,"content":1735},[1736],{"type":769,"content":1737},[1738],{"text":1739,"type":773},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":795,"attrs":1741,"content":1742},{"level":808},[1743],{"text":1744,"type":773},"The Rope a Dope",{"type":813,"content":1746},[1747,1753],{"type":816,"content":1748},[1749],{"type":769,"content":1750},[1751],{"text":1752,"type":773},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":816,"content":1754},[1755],{"type":769,"content":1756},[1757],{"text":1758,"type":773},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":769,"content":1760},[1761],{"text":1762,"type":773},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":769,"content":1764},[1765,1767,1775],{"text":1766,"type":773},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":1768,"type":773,"marks":1769},"FightCamp Community",[1770,1774],{"type":784,"attrs":1771},{"href":1772,"uuid":48,"anchor":48,"custom":1773,"target":787,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1605},{"text":1776,"type":773},"!",{"type":795,"attrs":1778,"content":1779},{"level":797},[1780],{"text":1781,"type":773},"Train Like a Fighter",{"type":769,"content":1783},[1784,1786,1794],{"text":1785,"type":773},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1787,"type":773,"marks":1788},"FightCamp",[1789,1793],{"type":784,"attrs":1790},{"href":1791,"uuid":48,"anchor":48,"custom":1792,"target":787,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1605},{"text":1795,"type":773}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":769,"content":1797},[1798],{"text":1799,"type":773},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1801,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1806,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1807,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1802,"component":118,"meta_info":1803,"meta_title":7,"block_image":1804,"cover_image":1805,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":1810,"title":1811,"plugin":43,"description":1812},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":1814,"alt":1815,"name":7,"focus":7,"title":1815,"filename":1816,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1823],"featured","0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":1828,"created_at":1829,"published_at":1830,"updated_at":1831,"id":1832,"uuid":1833,"content":1834,"slug":2007,"full_slug":2008,"sort_by_date":48,"position":2009,"tag_list":2010,"is_startpage":9,"parent_id":1521,"meta_data":48,"group_id":2011,"first_published_at":2012,"release_id":48,"lang":60,"path":1524,"alternates":2013,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":1835,"faqs":1836,"title":1853,"topic":1854,"author":1566,"content":1869,"category":1988,"schedule":1996,"component":1507,"meta_info":1997,"cover_image":2001,"description":2005,"contributors":2006},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[1837,1841,1845,1849],{"_uid":1838,"answer":1839,"question":1840,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":1842,"answer":1843,"question":1844,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":1846,"answer":1847,"question":1848,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":1850,"answer":1851,"question":1852,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1855,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1867,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1868,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1856,"component":39,"meta_info":1864,"block_image":1865,"cover_image":1866,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1857,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1862,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1863,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1858,"component":118,"meta_info":1859,"meta_title":7,"block_image":1860,"cover_image":1861,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":766,"content":1870},[1871,1883,1887,1898,1911,1915,1924,1928,1932,1941,1954,1959,1972,1976,1985],{"type":769,"content":1872},[1873,1875,1881],{"text":1874,"type":773},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":1691,"type":773,"marks":1876},[1877],{"type":784,"attrs":1878},{"href":1879,"uuid":48,"anchor":48,"custom":1880,"target":787,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":1882,"type":773}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":795,"attrs":1884,"content":1885},{"level":797},[1886],{"text":1844,"type":773},{"type":1579,"attrs":1888},{"id":1889,"body":1890},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[1891],{"url":7,"_uid":1892,"image":1893,"component":1591,"copyright_details":1897},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":1894,"alt":1895,"name":7,"focus":7,"title":1895,"filename":1896,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":769,"content":1899},[1900,1902,1909],{"text":1901,"type":773},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":1903,"type":773,"marks":1904},"Manny Pacquiao",[1905],{"type":784,"attrs":1906},{"href":1907,"uuid":48,"anchor":48,"custom":1908,"target":787,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":1910,"type":773},". His punches have great technique and flow well, naturally building momentum.",{"type":795,"attrs":1912,"content":1913},{"level":797},[1914],{"text":1848,"type":773},{"type":1579,"attrs":1916},{"id":1889,"body":1917},[1918],{"url":7,"_uid":1919,"image":1920,"component":1591,"copyright_details":1923},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":1921,"alt":1895,"name":7,"focus":7,"title":1895,"filename":1922,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":769,"content":1925},[1926],{"text":1927,"type":773},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":795,"attrs":1929,"content":1930},{"level":797},[1931],{"text":1852,"type":773},{"type":1579,"attrs":1933},{"id":1889,"body":1934},[1935],{"url":7,"_uid":1936,"image":1937,"component":1591,"copyright_details":1940},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":1938,"alt":1895,"name":7,"focus":7,"title":1895,"filename":1939,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":769,"content":1942},[1943,1945,1952],{"text":1944,"type":773},"In boxing movies, you will often hear boxers ‘",{"text":1946,"type":773,"marks":1947},"hiss",[1948],{"type":784,"attrs":1949},{"href":1950,"uuid":48,"anchor":48,"custom":1951,"target":787,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":1953,"type":773},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":795,"attrs":1955,"content":1956},{"level":797},[1957],{"text":1958,"type":773},"The Takeaway",{"type":769,"content":1960},[1961,1963,1970],{"text":1962,"type":773},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":1964,"type":773,"marks":1965},"breathing",[1966],{"type":784,"attrs":1967},{"href":1968,"uuid":48,"anchor":48,"custom":1969,"target":787,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1971,"type":773}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":795,"attrs":1973,"content":1974},{"level":797},[1975],{"text":1781,"type":773},{"type":769,"content":1977},[1978,1979,1984],{"text":1785,"type":773},{"text":1787,"type":773,"marks":1980},[1981],{"type":784,"attrs":1982},{"href":1791,"uuid":48,"anchor":48,"custom":1983,"target":787,"linktype":13},{},{"text":1795,"type":773},{"type":769,"content":1986},[1987],{"text":1799,"type":773},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1989,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1994,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1995,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1990,"component":118,"meta_info":1991,"meta_title":7,"block_image":1992,"cover_image":1993,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-22 00:00",{"_uid":1998,"title":1999,"plugin":43,"description":2000},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":2002,"alt":2003,"name":7,"focus":7,"title":2003,"filename":2004,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1823],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":2015,"created_at":2016,"published_at":2017,"updated_at":2018,"id":2019,"uuid":2020,"content":2021,"slug":2275,"full_slug":2276,"sort_by_date":48,"position":2277,"tag_list":2278,"is_startpage":9,"parent_id":1521,"meta_data":48,"group_id":2279,"first_published_at":2017,"release_id":48,"lang":60,"path":1524,"alternates":2280,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":2022,"faqs":2023,"title":2015,"topic":2044,"author":748,"content":2059,"category":2256,"schedule":2264,"component":1507,"meta_info":2265,"cover_image":2269,"description":2273,"contributors":2274},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2024,2028,2032,2036,2040],{"_uid":2025,"answer":2026,"question":2027,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":2029,"answer":2030,"question":2031,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":2033,"answer":2034,"question":2035,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":2037,"answer":2038,"question":2039,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":2041,"answer":2042,"question":2043,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2045,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2057,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2058,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2046,"component":39,"meta_info":2054,"block_image":2055,"cover_image":2056,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2047,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2052,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2053,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2048,"component":118,"meta_info":2049,"meta_title":7,"block_image":2050,"cover_image":2051,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":766,"content":2060},[2061,2075,2079,2083,2087,2091,2095,2098,2103,2108,2122,2127,2131,2136,2140,2145,2159,2163,2167,2181,2195,2199,2203,2217,2222,2226,2239,2243,2253],{"type":769,"content":2062},[2063,2065,2073],{"text":2064,"type":773},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2066,"type":773,"marks":2067},"interval training",[2068,2072],{"type":784,"attrs":2069},{"href":2070,"uuid":48,"anchor":48,"custom":2071,"target":787,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1605},{"text":2074,"type":773}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":769,"content":2076},[2077],{"text":2078,"type":773},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":795,"attrs":2080,"content":2081},{"level":797},[2082],{"text":2027,"type":773},{"type":769,"content":2084},[2085],{"text":2086,"type":773},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":769,"content":2088},[2089],{"text":2090,"type":773},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":795,"attrs":2092,"content":2093},{"level":797},[2094],{"text":2031,"type":773},{"type":769,"content":2096},[2097],{"text":2030,"type":773},{"type":795,"attrs":2099,"content":2100},{"level":797},[2101],{"text":2102,"type":773},"Unique Benefits of HIIT",{"type":795,"attrs":2104,"content":2105},{"level":808},[2106],{"text":2107,"type":773},"Maximum Effectiveness in Less Time",{"type":769,"content":2109},[2110,2112,2120],{"text":2111,"type":773},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":2113,"type":773,"marks":2114},"25-30% more calories",[2115,2119],{"type":784,"attrs":2116},{"href":2117,"uuid":48,"anchor":48,"custom":2118,"target":787,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1605},{"text":2121,"type":773}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":795,"attrs":2123,"content":2124},{"level":808},[2125],{"text":2126,"type":773},"Tones Muscle",{"type":769,"content":2128},[2129],{"text":2130,"type":773},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":795,"attrs":2132,"content":2133},{"level":808},[2134],{"text":2135,"type":773},"Adds Variety",{"type":769,"content":2137},[2138],{"text":2139,"type":773},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":795,"attrs":2141,"content":2142},{"level":808},[2143],{"text":2144,"type":773},"Improves Cardiovascular Health",{"type":769,"content":2146},[2147,2149,2157],{"text":2148,"type":773},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":2150,"type":773,"marks":2151},"greater improvements in blood pressure",[2152,2156],{"type":784,"attrs":2153},{"href":2154,"uuid":48,"anchor":48,"custom":2155,"target":787,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1605},{"text":2158,"type":773}," and blood sugar than moderate-intensity workouts. ",{"type":795,"attrs":2160,"content":2161},{"level":797},[2162],{"text":2039,"type":773},{"type":769,"content":2164},[2165],{"text":2166,"type":773},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":769,"content":2168},[2169,2171,2179],{"text":2170,"type":773},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":2172,"type":773,"marks":2173},"roadwork",[2174,2178],{"type":784,"attrs":2175},{"href":2176,"uuid":48,"anchor":48,"custom":2177,"target":787,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1605},{"text":2180,"type":773},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":769,"content":2182},[2183,2185,2193],{"text":2184,"type":773},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2186,"type":773,"marks":2187},"HIIT jump rope workout",[2188,2192],{"type":784,"attrs":2189},{"href":2190,"uuid":48,"anchor":48,"custom":2191,"target":787,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1605},{"text":2194,"type":773}," for a full-body cardio blast in just minutes.",{"type":795,"attrs":2196,"content":2197},{"level":797},[2198],{"text":2043,"type":773},{"type":769,"content":2200},[2201],{"text":2202,"type":773},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":769,"content":2204},[2205,2207,2215],{"text":2206,"type":773},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2208,"type":773,"marks":2209},"10 minutes of HIIT boxing",[2210,2214],{"type":784,"attrs":2211},{"href":2212,"uuid":48,"anchor":48,"custom":2213,"target":787,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1605},{"text":2216,"type":773}," and feel the difference with just one workout.",{"type":795,"attrs":2218,"content":2219},{"level":797},[2220],{"text":2221,"type":773},"Hit With HIIT",{"type":769,"content":2223},[2224],{"text":2225,"type":773},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":769,"content":2227},[2228,2230,2238],{"text":2229,"type":773},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":2231,"type":773,"marks":2232},"FightCamp’s extensive library of HIIT workouts",[2233,2237],{"type":784,"attrs":2234},{"href":2235,"uuid":48,"anchor":48,"custom":2236,"target":787,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1605},{"text":1776,"type":773},{"type":795,"attrs":2240,"content":2241},{"level":797},[2242],{"text":1781,"type":773},{"type":769,"content":2244},[2245,2246,2252],{"text":1785,"type":773},{"text":1787,"type":773,"marks":2247},[2248,2251],{"type":784,"attrs":2249},{"href":1791,"uuid":48,"anchor":48,"custom":2250,"target":787,"linktype":13},{},{"type":1605},{"text":1795,"type":773},{"type":769,"content":2254},[2255],{"text":1799,"type":773},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2257,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2262,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2263,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2258,"component":118,"meta_info":2259,"meta_title":7,"block_image":2260,"cover_image":2261,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":2266,"title":2267,"plugin":43,"description":2268},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":2270,"alt":2271,"name":7,"focus":7,"title":2271,"filename":2272,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1823],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":2282,"created_at":2283,"published_at":2284,"updated_at":2285,"id":2286,"uuid":2287,"content":2288,"slug":2503,"full_slug":2504,"sort_by_date":48,"position":2505,"tag_list":2506,"is_startpage":9,"parent_id":1521,"meta_data":48,"group_id":2507,"first_published_at":2508,"release_id":48,"lang":60,"path":1524,"alternates":2509,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":2289,"faqs":2290,"title":2282,"topic":2307,"author":2322,"content":2323,"category":2487,"schedule":2495,"component":1507,"meta_info":2496,"cover_image":2499,"description":2498,"contributors":2502},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[2291,2295,2299,2303],{"_uid":2292,"answer":2293,"question":2294,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":2296,"answer":2297,"question":2298,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":2300,"answer":2301,"question":2302,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":2304,"answer":2305,"question":2306,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2308,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2320,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2321,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2309,"component":39,"meta_info":2317,"block_image":2318,"cover_image":2319,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2310,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2315,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2316,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2311,"component":118,"meta_info":2312,"meta_title":7,"block_image":2313,"cover_image":2314,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":766,"content":2324},[2325,2338,2351,2356,2360,2370,2374,2379,2383,2387,2393,2403,2416,2421,2432,2435,2445,2446,2451,2464,2475,2484],{"type":769,"content":2326},[2327,2329,2336],{"text":2328,"type":773},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":2330,"type":773,"marks":2331},"Aaron Swenson",[2332],{"type":784,"attrs":2333},{"href":2334,"uuid":48,"anchor":48,"custom":2335,"target":787,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":2337,"type":773}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":1579,"attrs":2339},{"id":2340,"body":2341},"0a18151c-90cf-40c6-926a-b258a15847a9",[2342],{"_uid":2343,"link":2344,"image":2346,"title":2348,"component":2350},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":2345,"linktype":13,"fieldtype":14,"cached_url":2345},"https://youtu.be/oMc52QTWo1A",{"id":2347,"alt":2348,"name":7,"focus":48,"title":2348,"filename":2349,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png","image_video_link",{"type":795,"attrs":2352,"content":2353},{"level":797},[2354],{"text":2355,"type":773},"The Rebellious Age",{"type":769,"content":2357},[2358],{"text":2359,"type":773},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":1579,"attrs":2361},{"id":2340,"body":2362},[2363],{"url":2364,"_uid":2365,"image":2366,"component":1591,"copyright_details":2369},{"id":7,"url":7,"linktype":1585,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":2367,"alt":2330,"name":7,"focus":48,"title":2330,"filename":2368,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":769,"content":2371},[2372],{"text":2373,"type":773},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":795,"attrs":2375,"content":2376},{"level":797},[2377],{"text":2378,"type":773},"It’s Time To Spar",{"type":769,"content":2380},[2381],{"text":2382,"type":773},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":769,"content":2384},[2385],{"text":2386,"type":773},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":795,"attrs":2388,"content":2389},{"level":797},[2390,2392],{"text":2391,"type":773},"Humbling Experience and A New Life Path",{"type":1463},{"type":1579,"attrs":2394},{"id":2340,"body":2395},[2396],{"url":2397,"_uid":2398,"image":2399,"component":1591,"copyright_details":2402},{"id":7,"url":7,"linktype":1585,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":2400,"alt":2330,"name":7,"focus":48,"title":2330,"filename":2401,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":769,"content":2404},[2405,2407,2414],{"text":2406,"type":773},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":2408,"type":773,"marks":2409},"body shot",[2410],{"type":784,"attrs":2411},{"href":2412,"uuid":48,"anchor":48,"custom":2413,"target":787,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":2415,"type":773}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":795,"attrs":2417,"content":2418},{"level":797},[2419,2420],{"text":2306,"type":773},{"type":1463},{"type":1579,"attrs":2422},{"id":2340,"body":2423},[2424],{"url":2425,"_uid":2426,"image":2427,"component":1591,"copyright_details":2431},{"id":7,"url":7,"linktype":1585,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":2428,"alt":2429,"name":7,"focus":48,"title":2429,"filename":2430,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":769,"content":2433},[2434],{"text":2305,"type":773},{"type":1579,"attrs":2436},{"id":2437,"body":2438},"ce079800-7842-415f-8625-1c76bcc86c9f",[2439],{"_uid":2440,"text":2441,"image":2442,"author":2443,"component":2444},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":769},{"type":795,"attrs":2447,"content":2448},{"level":797},[2449],{"text":2450,"type":773},"Inspirational FightCamp Trainers",{"type":769,"content":2452},[2453,2455,2462],{"text":2454,"type":773},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":2456,"type":773,"marks":2457},"FightCamp Trainers",[2458],{"type":784,"attrs":2459},{"href":2460,"uuid":48,"anchor":48,"custom":2461,"target":787,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":2463,"type":773}," have you covered.",{"type":1579,"attrs":2465},{"id":2340,"body":2466},[2467],{"url":2468,"_uid":2469,"image":2470,"component":1591,"copyright_details":2474},{"id":7,"url":7,"linktype":1585,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":2471,"alt":2472,"name":7,"focus":48,"title":2472,"filename":2473,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":769,"content":2476},[2477,2478,2483],{"text":1785,"type":773},{"text":1787,"type":773,"marks":2479},[2480],{"type":784,"attrs":2481},{"href":1791,"uuid":48,"anchor":48,"custom":2482,"target":787,"linktype":13},{},{"text":1795,"type":773},{"type":769,"content":2485},[2486],{"text":1799,"type":773},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2488,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2493,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2494,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2489,"component":118,"meta_info":2490,"meta_title":7,"block_image":2491,"cover_image":2492,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2497,"title":2282,"plugin":43,"description":2498},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":2500,"alt":2282,"name":7,"focus":48,"title":2282,"filename":2501,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1823],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":2511,"created_at":2512,"published_at":2513,"updated_at":2514,"id":2515,"uuid":2516,"content":2517,"slug":2852,"full_slug":2853,"sort_by_date":48,"position":2854,"tag_list":2855,"is_startpage":9,"parent_id":1521,"meta_data":48,"group_id":2856,"first_published_at":2857,"release_id":48,"lang":60,"path":1524,"alternates":2858,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2518,"faqs":2519,"title":2511,"topic":2532,"author":2547,"content":2548,"category":2833,"schedule":2841,"component":1507,"meta_info":2842,"cover_image":2846,"description":2850,"contributors":2851},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2520,2524,2528],{"_uid":2521,"answer":2522,"question":2523,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2525,"answer":2526,"question":2527,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":2529,"answer":2530,"question":2531,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2533,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2545,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2546,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2534,"component":39,"meta_info":2542,"block_image":2543,"cover_image":2544,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2535,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2540,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2541,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2536,"component":118,"meta_info":2537,"meta_title":7,"block_image":2538,"cover_image":2539,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":766,"content":2549},[2550,2564,2568,2580,2585,2590,2620,2625,2652,2657,2679,2684,2706,2711,2733,2738,2765,2770,2786,2790,2814,2818,2829],{"type":769,"content":2551},[2552,2554,2562],{"text":2553,"type":773},"Post-workout ",{"text":2555,"type":773,"marks":2556},"stretches",[2557,2561],{"type":784,"attrs":2558},{"href":2559,"uuid":48,"anchor":48,"custom":2560,"target":787,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1605},{"text":2563,"type":773}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":795,"attrs":2565,"content":2566},{"level":797},[2567],{"text":2523,"type":773},{"type":769,"content":2569},[2570,2578],{"text":2571,"type":773,"marks":2572},"Research",[2573,2577],{"type":784,"attrs":2574},{"href":2575,"uuid":48,"anchor":48,"custom":2576,"target":787,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1605},{"text":2579,"type":773}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":795,"attrs":2581,"content":2582},{"level":797},[2583],{"text":2584,"type":773},"7 Stretches to Help You Recover Post-Workout",{"type":795,"attrs":2586,"content":2587},{"level":808},[2588],{"text":2589,"type":773},"Shoulder Flossing",{"type":2591,"attrs":2592,"content":2595},"ordered_list",{"order":2593},{"order":2594},1,[2596,2602,2608,2614],{"type":816,"content":2597},[2598],{"type":769,"content":2599},[2600],{"text":2601,"type":773},"Start in a standing position.",{"type":816,"content":2603},[2604],{"type":769,"content":2605},[2606],{"text":2607,"type":773},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":816,"content":2609},[2610],{"type":769,"content":2611},[2612],{"text":2613,"type":773},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":816,"content":2615},[2616],{"type":769,"content":2617},[2618],{"text":2619,"type":773},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":795,"attrs":2621,"content":2622},{"level":808},[2623],{"text":2624,"type":773},"World's Greatest Stretch ",{"type":2591,"attrs":2626,"content":2627},{"order":2594},[2628,2634,2640,2646],{"type":816,"content":2629},[2630],{"type":769,"content":2631},[2632],{"text":2633,"type":773},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":816,"content":2635},[2636],{"type":769,"content":2637},[2638],{"text":2639,"type":773},"Next to the left hand, raise the left hand to the sky. ",{"type":816,"content":2641},[2642],{"type":769,"content":2643},[2644],{"text":2645,"type":773},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":816,"content":2647},[2648],{"type":769,"content":2649},[2650],{"text":2651,"type":773},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":795,"attrs":2653,"content":2654},{"level":808},[2655],{"text":2656,"type":773},"Kneeling Quad/Hip Flexor Stretch",{"type":2591,"attrs":2658,"content":2660},{"order":2659},{"order":2594},[2661,2667,2673],{"type":816,"content":2662},[2663],{"type":769,"content":2664},[2665],{"text":2666,"type":773},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":816,"content":2668},[2669],{"type":769,"content":2670},[2671],{"text":2672,"type":773},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":816,"content":2674},[2675],{"type":769,"content":2676},[2677],{"text":2678,"type":773},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":795,"attrs":2680,"content":2681},{"level":808},[2682],{"text":2683,"type":773},"Cat/Cow",{"type":2591,"attrs":2685,"content":2687},{"order":2686},{"order":2594},[2688,2694,2700],{"type":816,"content":2689},[2690],{"type":769,"content":2691},[2692],{"text":2693,"type":773},"Start on all fours, neutral spine. ",{"type":816,"content":2695},[2696],{"type":769,"content":2697},[2698],{"text":2699,"type":773},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":816,"content":2701},[2702],{"type":769,"content":2703},[2704],{"text":2705,"type":773},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":795,"attrs":2707,"content":2708},{"level":808},[2709],{"text":2710,"type":773},"Thread the Needle",{"type":2591,"attrs":2712,"content":2714},{"order":2713},{"order":2594},[2715,2721,2727],{"type":816,"content":2716},[2717],{"type":769,"content":2718},[2719],{"text":2720,"type":773},"Start on all fours. ",{"type":816,"content":2722},[2723],{"type":769,"content":2724},[2725],{"text":2726,"type":773},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":816,"content":2728},[2729],{"type":769,"content":2730},[2731],{"text":2732,"type":773},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":795,"attrs":2734,"content":2735},{"level":808},[2736],{"text":2737,"type":773},"Thread the Needle With a Twist ",{"type":2591,"attrs":2739,"content":2741},{"order":2740},{"order":2594},[2742,2747,2753,2759],{"type":816,"content":2743},[2744],{"type":769,"content":2745},[2746],{"text":2720,"type":773},{"type":816,"content":2748},[2749],{"type":769,"content":2750},[2751],{"text":2752,"type":773},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":816,"content":2754},[2755],{"type":769,"content":2756},[2757],{"text":2758,"type":773},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":816,"content":2760},[2761],{"type":769,"content":2762},[2763],{"text":2764,"type":773},"Return to the starting position.",{"type":795,"attrs":2766,"content":2767},{"level":808},[2768],{"text":2769,"type":773},"Scorpion Stretch (Prone) ",{"type":2591,"attrs":2771,"content":2773},{"order":2772},{"order":2594},[2774,2780],{"type":816,"content":2775},[2776],{"type":769,"content":2777},[2778],{"text":2779,"type":773},"Begin lying down, arms out in T. ",{"type":816,"content":2781},[2782],{"type":769,"content":2783},[2784],{"text":2785,"type":773},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":795,"attrs":2787,"content":2788},{"level":797},[2789],{"text":2531,"type":773},{"type":769,"content":2791},[2792,2794,2802,2804,2812],{"text":2793,"type":773},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2795,"type":773,"marks":2796},"range of motion improvements",[2797,2801],{"type":784,"attrs":2798},{"href":2799,"uuid":48,"anchor":48,"custom":2800,"target":787,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1605},{"text":2803,"type":773},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":2805,"type":773,"marks":2806},"Studies",[2807,2811],{"type":784,"attrs":2808},{"href":2809,"uuid":48,"anchor":48,"custom":2810,"target":787,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1605},{"text":2813,"type":773}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":795,"attrs":2815,"content":2816},{"level":797},[2817],{"text":1781,"type":773},{"type":769,"content":2819},[2820,2821,2827],{"text":1785,"type":773},{"text":1787,"type":773,"marks":2822},[2823,2826],{"type":784,"attrs":2824},{"href":1791,"uuid":48,"anchor":48,"custom":2825,"target":787,"linktype":13},{},{"type":1605},{"text":2828,"type":773}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":769,"content":2830},[2831],{"text":2832,"type":773},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2834,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2839,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2840,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2835,"component":118,"meta_info":2836,"meta_title":7,"block_image":2837,"cover_image":2838,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":2843,"title":2844,"plugin":43,"description":2845},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":2847,"alt":2848,"name":7,"focus":7,"title":2848,"filename":2849,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1823],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2860,"created_at":2861,"published_at":2862,"updated_at":2863,"id":2864,"uuid":2865,"content":2866,"slug":3029,"full_slug":3030,"sort_by_date":48,"position":3031,"tag_list":3032,"is_startpage":9,"parent_id":1521,"meta_data":48,"group_id":3033,"first_published_at":2862,"release_id":48,"lang":60,"path":1524,"alternates":3034,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":2867,"faqs":2868,"title":2860,"topic":2885,"author":1566,"content":2900,"category":3010,"schedule":3018,"component":1507,"meta_info":3019,"cover_image":3023,"description":3027,"contributors":3028},"52144e3e-d0cf-4037-a459-fad9641f4053",[2869,2873,2877,2881],{"_uid":2870,"answer":2871,"question":2872,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":2874,"answer":2875,"question":2876,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":2878,"answer":2879,"question":2880,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":2882,"answer":2883,"question":2884,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2886,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2898,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2899,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2887,"component":39,"meta_info":2895,"block_image":2896,"cover_image":2897,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2888,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2893,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2894,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2889,"component":118,"meta_info":2890,"meta_title":7,"block_image":2891,"cover_image":2892,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":766,"content":2901},[2902,2906,2911,2916,2929,2933,2938,2942,2947,2958,2963,2976,2981,2994,2998,3007],{"type":769,"content":2903},[2904],{"text":2905,"type":773},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":795,"attrs":2907,"content":2908},{"level":797},[2909],{"text":2910,"type":773},"4 Ways To Tire Out Your Opponent",{"type":795,"attrs":2912,"content":2913},{"level":808},[2914],{"text":2915,"type":773},"A Consistent Body Attack",{"type":769,"content":2917},[2918,2920,2927],{"text":2919,"type":773},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":2921,"type":773,"marks":2922},"opponent’s body",[2923],{"type":784,"attrs":2924},{"href":2925,"uuid":48,"anchor":48,"custom":2926,"target":787,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":2928,"type":773},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":769,"content":2930},[2931],{"text":2932,"type":773},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":795,"attrs":2934,"content":2935},{"level":808},[2936],{"text":2937,"type":773},"Constant Pressure",{"type":769,"content":2939},[2940],{"text":2941,"type":773},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":795,"attrs":2943,"content":2944},{"level":808},[2945],{"text":2946,"type":773},"Cut Off the Ring ",{"type":769,"content":2948},[2949,2956],{"text":2950,"type":773,"marks":2951},"Cutting off the space",[2952],{"type":784,"attrs":2953},{"href":2954,"uuid":48,"anchor":48,"custom":2955,"target":787,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2957,"type":773}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":795,"attrs":2959,"content":2960},{"level":808},[2961],{"text":2962,"type":773},"Attack the Arms",{"type":769,"content":2964},[2965,2967,2974],{"text":2966,"type":773},"This is a favorite trick of ",{"text":2968,"type":773,"marks":2969},"Canelo Alvarez",[2970],{"type":784,"attrs":2971},{"href":2972,"uuid":48,"anchor":48,"custom":2973,"target":787,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":2975,"type":773}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":795,"attrs":2977,"content":2978},{"level":797},[2979],{"text":2980,"type":773},"Sapping Their Strength",{"type":769,"content":2982},[2983,2985,2992],{"text":2984,"type":773},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":2986,"type":773,"marks":2987},"Mike Tyson",[2988],{"type":784,"attrs":2989},{"href":2990,"uuid":48,"anchor":48,"custom":2991,"target":787,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":2993,"type":773}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":795,"attrs":2995,"content":2996},{"level":797},[2997],{"text":1781,"type":773},{"type":769,"content":2999},[3000,3001,3006],{"text":1785,"type":773},{"text":1787,"type":773,"marks":3002},[3003],{"type":784,"attrs":3004},{"href":1791,"uuid":48,"anchor":48,"custom":3005,"target":787,"linktype":13},{},{"text":1795,"type":773},{"type":769,"content":3008},[3009],{"text":1799,"type":773},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3011,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3016,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3017,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3012,"component":118,"meta_info":3013,"meta_title":7,"block_image":3014,"cover_image":3015,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-13 00:00",{"_uid":3020,"title":3021,"plugin":43,"description":3022},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":3024,"alt":3025,"name":7,"focus":48,"title":3025,"filename":3026,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. 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