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The most basic boxing combos to focus on and develop when starting out are 2- and 3-punch combinations. Those will build up the basics you will lean on when there is no time to think.","How many boxing combos are there?",{"_uid":676,"answer":677,"question":678,"component":670},"805a0b49-33e6-41c4-abda-e3e25707f3ec","You can practice boxing combos by shadowboxing, hitting the heavy bag, or doing mitts with a trainer. Once you’ve learned the basics, it’s helpful to have someone shout random punch combos for you to execute so there is an element of randomness and uncertainty to your boxing flow. This helps your reaction and preparation for a boxing match.\n\nWith FightCamp's at-home boxing gym, you can practice your basic combos in the comfort of your home. On the app, you can workout with our trainers, and with the FightCamp free-standing punching bag, you get resistance on your shots, making the experience better and more realistic.","How do you practice boxing combos?",{"_uid":680,"answer":681,"question":682,"component":670},"9ba6243a-7e4f-4c67-9d83-c733e950ef8f","There is no single best boxing combination.\n\nEvery combination has a way to counter it, so it comes down to you selecting what combinations would work best on every opponent and for every situation.","What is the best boxing combo?",{"_uid":684,"answer":685,"question":686,"component":670},"15c36dd6-3397-416c-b3ee-868d6075a79b","There are a total of 36 possible 2-punch combos. Many are very useful, some are only effective under certain conditions, and some are rarely, if ever, executed. We will focus on a few, very powerful 2-punch boxing combos to practice. Read more in our article here.","What are some of the best 2-punch boxing combos?",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":688,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"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":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"name":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":719,"full_slug":720,"sort_by_date":48,"position":309,"tag_list":721,"is_startpage":9,"parent_id":722,"meta_data":48,"group_id":723,"first_published_at":724,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Nikolay Tsenkov","2021-09-10T15:38:56.034Z","2022-02-08T23:27:59.181Z","2022-02-08T23:27:59.198Z",71000019,"92fee6ba-7b21-45f4-8929-2f235e047422",{"bio":710,"_uid":711,"name":703,"photo":712,"component":716,"social_link_tiktok":7,"social_link_twitter":717,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":718,"social_link_instagram":7,"social_link_pinterest":7},"Nikolay Tsenkov is a dad, husband, entrepreneur, and boxing aficionado. He has trained alongside national and European champions and professional boxers. He is an avid student of boxing, but enjoys all martial arts.","27612f2c-db97-49a9-a5ed-460dc3a1660a",{"id":713,"alt":703,"name":714,"focus":48,"title":703,"filename":715,"copyright":7,"fieldtype":50},3804749,"FightCamp Writer Nikolay Tsenkov","https://a.storyblok.com/f/115220/350x350/38aed45417/nikolay_tsenkov.png","author","https://www.twitter.com/NikolayTsenkov","https://www.linkedin.com/in/tsenkov/","nikolay-tsenkov","authors/nikolay-tsenkov",[],65634443,"d5784b05-019c-4dcf-aff1-8c102977de68","2021-09-20T22:01:15.806Z",[],{"type":727,"content":728},"doc",[729,735,784,790,798,820,824,830,835,840,845,850,855,859,864,867,871,875,903,907,911,915,931,935,939,943,987,992,996,1001,1005,1009,1053,1057,1062,1066,1109,1113,1117,1122,1126,1160,1164,1168,1214,1219,1253,1260,1265,1269,1309,1313,1318,1352,1356,1361,1365,1369,1374,1378,1444,1448,1452,1457,1461,1506,1510,1515,1520,1566,1571,1610,1614,1618,1622,1627,1632,1668,1672,1677,1715,1719,1723,1739,1744,1756,1761],{"type":730,"content":731},"paragraph",[732],{"text":733,"type":734},"When the going gets tough in the ring, even the best fighters revert to their basic instincts acquired during training. We rely on our muscle memory and movements that we have practiced again and again so that we are able to adequately respond to the perceived dangers posed by our opponent. Most of these movements have become almost second nature to us as we work on them in our boxing workouts and drills.","text",{"type":730,"content":736},[737,739,745,753,755,759,765,767,771,777,782],{"text":738,"type":734},"After learning about proper ",{"text":740,"type":734,"marks":741}," ",[742],{"type":743,"attrs":744},"styled",{"class":7},{"text":746,"type":734,"marks":747},"boxing stances",[748],{"type":749,"attrs":750},"link",{"href":751,"uuid":48,"anchor":48,"target":752,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/the-ultimate-guide-to-boxing-stances","_blank",{"text":754,"type":734},", how to move in all directions while keeping ",{"text":740,"type":734,"marks":756},[757],{"type":743,"attrs":758},{"class":7},{"text":760,"type":734,"marks":761},"balance",[762],{"type":749,"attrs":763},{"href":764,"uuid":48,"anchor":48,"target":752,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-do-boxers-stay-balanced",{"text":766,"type":734},", and how to throw ",{"text":740,"type":734,"marks":768},[769],{"type":743,"attrs":770},{"class":7},{"text":772,"type":734,"marks":773},"all of the punches",[774],{"type":749,"attrs":775},{"href":776,"uuid":48,"anchor":48,"target":752,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/six-6-basic-boxing-punches",{"text":778,"type":734,"marks":779},"  ",[780],{"type":743,"attrs":781},{"class":7},{"text":783,"type":734},"separately, it's time to learn how to combine all of these into combos (a.k.a. \"combinations\") and build an arsenal of tools and the best punching combos to help us perform at any situation.",{"type":785,"attrs":786,"content":788},"heading",{"level":787},2,[789],{"text":669,"type":734},{"type":730,"content":791},[792,794,796],{"text":793,"type":734},"A boxing combo is a sequence of punches and movements that you execute to attack or counter your opponent.",{"type":795},"hard_break",{"text":797,"type":734},"A successful boxing combo is one where you manage to:",{"type":799,"content":800},"bullet_list",[801,808,814],{"type":802,"content":803},"list_item",[804],{"type":730,"content":805},[806],{"text":807,"type":734},"land your shots",{"type":802,"content":809},[810],{"type":730,"content":811},[812],{"text":813,"type":734},"protect yourself from any counterattack from an opponent",{"type":802,"content":815},[816],{"type":730,"content":817},[818],{"text":819,"type":734},"quickly get out of your opponent’s reach",{"type":730,"content":821},[822],{"text":823,"type":734},"First, we will start with the proper terminology for boxing punches. This is referred to as the punch count number system:",{"type":785,"attrs":825,"content":827},{"level":826},3,[828],{"text":829,"type":734},"1 = Jab",{"type":785,"attrs":831,"content":832},{"level":826},[833],{"text":834,"type":734},"2 = Cross",{"type":785,"attrs":836,"content":837},{"level":826},[838],{"text":839,"type":734},"3 = Lead Hook",{"type":785,"attrs":841,"content":842},{"level":826},[843],{"text":844,"type":734},"4 = Rear Hook",{"type":785,"attrs":846,"content":847},{"level":826},[848],{"text":849,"type":734},"5 = Lead Uppercut",{"type":785,"attrs":851,"content":852},{"level":826},[853],{"text":854,"type":734},"6 = Rear Uppercut",{"type":730,"content":856},[857],{"text":858,"type":734},"Note: In some boxing workouts, you may see only numbers listed to indicate the drills and rounds. These are the corresponding punches for each drill.",{"type":785,"attrs":860,"content":861},{"level":787},[862],{"text":863,"type":734},"How many punching combinations are there?",{"type":730,"content":865},[866],{"text":673,"type":734},{"type":785,"attrs":868,"content":869},{"level":787},[870],{"text":678,"type":734},{"type":730,"content":872},[873],{"text":874,"type":734},"You can practice boxing combos by shadowboxing, hitting the heavy bag, or doing mitts with a trainer. Once you’ve learned the basics, it’s helpful to have someone shout random punch combos for you to execute so there is an element of randomness and uncertainty to your boxing flow. This helps your reaction and preparation for a boxing match.",{"type":730,"content":876},[877,879,883,889,891,895,901],{"text":878,"type":734},"With ",{"text":740,"type":734,"marks":880},[881],{"type":743,"attrs":882},{"class":7},{"text":884,"type":734,"marks":885},"FightCamp's at-home boxing gym",[886],{"type":749,"attrs":887},{"href":888,"uuid":48,"anchor":48,"target":752,"linktype":48},"http://fightcamp.com/shop/?utm_source=organic&utm_medium=blog&utm_campaign=&utm_content=",{"text":890,"type":734},", you can practice your basic combos in the comfort of your home. On the app, you can workout with our trainers, and with the ",{"text":740,"type":734,"marks":892},[893],{"type":743,"attrs":894},{"class":7},{"text":896,"type":734,"marks":897},"FightCamp free-standing punching bag",[898],{"type":749,"attrs":899},{"href":900,"uuid":48,"anchor":48,"target":752,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/at-home-boxing-equipment-the-free-standing-punching-bag",{"text":902,"type":734},", you get resistance on your shots, making the experience better and more realistic.",{"type":785,"attrs":904,"content":905},{"level":787},[906],{"text":682,"type":734},{"type":730,"content":908},[909],{"text":910,"type":734},"There is no single best punching combo.",{"type":730,"content":912},[913],{"text":914,"type":734},"Every combination has a way to counter it, so it comes down to you selecting what combinations would work best on every opponent and for every situation.",{"type":730,"content":916},[917,919,923,929],{"text":918,"type":734},"If you don’t have the time to go through all of our 2-punch combo suggestions and work through all 3-punch combos in an upcoming article - FightCamp Trainer PJ made a shortcut for you in his video ",{"text":740,"type":734,"marks":920},[921],{"type":743,"attrs":922},{"class":7},{"text":924,"type":734,"marks":925},"\"5 Boxing Combos every beginner NEEDS to learn\"",[926],{"type":749,"attrs":927},{"href":928,"uuid":48,"anchor":48,"target":752,"linktype":48},"https://www.youtube.com/watch?v=kzOuIDYXCHg",{"text":930,"type":734},".",{"type":785,"attrs":932,"content":933},{"level":787},[934],{"text":686,"type":734},{"type":730,"content":936},[937],{"text":938,"type":734},"There are a total of 36 possible 2-punch combos. Many are very useful, some are only effective under certain conditions, and some are rarely, if ever, executed. We will focus on a few, very powerful 2-punch boxing combos to practice.",{"type":730,"content":940},[941],{"text":942,"type":734},"A few things to keep in mind as you practice:",{"type":799,"content":944},[945,951,957,963,969,975,981],{"type":802,"content":946},[947],{"type":730,"content":948},[949],{"text":950,"type":734},"At the beginning of every combo - your weight is slightly on your back foot",{"type":802,"content":952},[953],{"type":730,"content":954},[955],{"text":956,"type":734},"Throw every punch with a step",{"type":802,"content":958},[959],{"type":730,"content":960},[961],{"text":962,"type":734},"Shooting the same hand twice requires two steps (front foot steps, back foot catches up; repeat)",{"type":802,"content":964},[965],{"type":730,"content":966},[967],{"text":968,"type":734},"Alternating hands between punches requires one step (front foot moves together with first punch; back foot catches up with the second punch)",{"type":802,"content":970},[971],{"type":730,"content":972},[973],{"text":974,"type":734},"If you consistently lose balance between the punches, try to practice very slowly to spot where the problem is and correct it",{"type":802,"content":976},[977],{"type":730,"content":978},[979],{"text":980,"type":734},"Make sure your guard doesn’t get compromised mid-combo - one hand should always cover your chin, and you should return the throwing hand as quick as possible to your guard after the punch",{"type":802,"content":982},[983],{"type":730,"content":984},[985],{"text":986,"type":734},"Always finish the combo in your proper boxing stance",{"type":785,"attrs":988,"content":989},{"level":787},[990],{"text":991,"type":734},"Leading With The Jab",{"type":730,"content":993},[994],{"text":995,"type":734},"The jab is the most universal opening. It works with every punch to follow, including the jab itself (the double-jab, or 1-1).",{"type":785,"attrs":997,"content":998},{"level":826},[999],{"text":1000,"type":734},"The 1-1",{"type":730,"content":1002},[1003],{"text":1004,"type":734},"Whenever you feel like you are being cornered or backed close, but not on, the ropes, you can likely use the double-jab to push your opponent forward.",{"type":730,"content":1006},[1007],{"text":1008,"type":734},"The way to execute it:",{"type":799,"content":1010},[1011,1017,1023,1029,1035,1041,1047],{"type":802,"content":1012},[1013],{"type":730,"content":1014},[1015],{"text":1016,"type":734},"Starting from your weight shifted towards your back foot",{"type":802,"content":1018},[1019],{"type":730,"content":1020},[1021],{"text":1022,"type":734},"[1] Throw the jab",{"type":802,"content":1024},[1025],{"type":730,"content":1026},[1027],{"text":1028,"type":734},"As you are extending the leading hand, step forward (front foot first)",{"type":802,"content":1030},[1031],{"type":730,"content":1032},[1033],{"text":1034,"type":734},"Your back foot catches up as you are bringing the hand back",{"type":802,"content":1036},[1037],{"type":730,"content":1038},[1039],{"text":1040,"type":734},"[1] Before you bring your leading hand halfway back to your guard - quickly shoot a second jab with it",{"type":802,"content":1042},[1043],{"type":730,"content":1044},[1045],{"text":1046,"type":734},"Make another step forward (same as before)",{"type":802,"content":1048},[1049],{"type":730,"content":1050},[1051],{"text":1052,"type":734},"Reset to your stance",{"type":730,"content":1054},[1055],{"text":1056,"type":734},"Remember what we said earlier, we are shooting the same hand twice, so it requires TWO steps.",{"type":785,"attrs":1058,"content":1059},{"level":826},[1060],{"text":1061,"type":734},"The 1-2",{"type":730,"content":1063},[1064],{"text":1065,"type":734},"This is probably one of the easiest and best punching combos to learn:",{"type":799,"content":1067},[1068,1074,1080,1086,1092,1098,1104],{"type":802,"content":1069},[1070],{"type":730,"content":1071},[1072],{"text":1073,"type":734},"Start with your weight shifted towards your back foot",{"type":802,"content":1075},[1076],{"type":730,"content":1077},[1078],{"text":1079,"type":734},"[1] Jab",{"type":802,"content":1081},[1082],{"type":730,"content":1083},[1084],{"text":1085,"type":734},"Step forward with your leading foot as you extend the jab",{"type":802,"content":1087},[1088],{"type":730,"content":1089},[1090],{"text":1091,"type":734},"[2] Cross",{"type":802,"content":1093},[1094],{"type":730,"content":1095},[1096],{"text":1097,"type":734},"When your jab is on the way back to the guard, start extending the cross",{"type":802,"content":1099},[1100],{"type":730,"content":1101},[1102],{"text":1103,"type":734},"Your rear leg catches up with the front step and pivots into the shot, at the same time as you extend the cross",{"type":802,"content":1105},[1106],{"type":730,"content":1107},[1108],{"text":1052,"type":734},{"type":730,"content":1110},[1111],{"text":1112,"type":734},"Here we alternate the hands, and therefore, we need to make only ONE step.",{"type":730,"content":1114},[1115],{"text":1116,"type":734},"When executing these boxing punch combos, try to make your first step forward and a tiny bit to the side (for orthodox stance - that's front + left; for southpaw - front + right). This way the cross that follows can deliver more power as your body will have more freedom of rotation.",{"type":785,"attrs":1118,"content":1119},{"level":826},[1120],{"text":1121,"type":734},"The 1-3",{"type":730,"content":1123},[1124],{"text":1125,"type":734},"Similar to the 1-1 (double jab), you should throw the 3 (lead hook) before you return your lead hand to guard (as you consecutively shoot the same hand).",{"type":799,"content":1127},[1128,1133,1138,1143,1149,1155],{"type":802,"content":1129},[1130],{"type":730,"content":1131},[1132],{"text":1073,"type":734},{"type":802,"content":1134},[1135],{"type":730,"content":1136},[1137],{"text":1079,"type":734},{"type":802,"content":1139},[1140],{"type":730,"content":1141},[1142],{"text":1085,"type":734},{"type":802,"content":1144},[1145],{"type":730,"content":1146},[1147],{"text":1148,"type":734},"[3] Before your lead hand is halfway back to your guard, throw a lead hook",{"type":802,"content":1150},[1151],{"type":730,"content":1152},[1153],{"text":1154,"type":734},"Together with the hook, take another step forward (same as before)",{"type":802,"content":1156},[1157],{"type":730,"content":1158},[1159],{"text":1052,"type":734},{"type":730,"content":1161},[1162],{"text":1163,"type":734},"A good way to use this combo is to make your opponent think you’re only going to throw a single jab. For instance, throw a single jab, move around, throw a 1-1, move again, and then bam: 1-3. A beginner would almost always cover up or they will try to parry a second jab, exposing their chin on the side.",{"type":730,"content":1165},[1166],{"text":1167,"type":734},"You should vary your boxing combos with footwork as well as punches. For example, a popular 1-3 variation, when anticipating a counter right from your opponent after you throw the jab, would be:",{"type":799,"content":1169},[1170,1175,1180,1185,1191,1197,1203,1209],{"type":802,"content":1171},[1172],{"type":730,"content":1173},[1174],{"text":1073,"type":734},{"type":802,"content":1176},[1177],{"type":730,"content":1178},[1179],{"text":1079,"type":734},{"type":802,"content":1181},[1182],{"type":730,"content":1183},[1184],{"text":1085,"type":734},{"type":802,"content":1186},[1187],{"type":730,"content":1188},[1189],{"text":1190,"type":734},"Slip towards your leading hand (orthodox → left; southpaw → right)",{"type":802,"content":1192},[1193],{"type":730,"content":1194},[1195],{"text":1196,"type":734},"Back foot catches up",{"type":802,"content":1198},[1199],{"type":730,"content":1200},[1201],{"text":1202,"type":734},"[3] Lead Hook",{"type":802,"content":1204},[1205],{"type":730,"content":1206},[1207],{"text":1208,"type":734},"Without a step, front foot pivots a bit into the hook",{"type":802,"content":1210},[1211],{"type":730,"content":1212},[1213],{"text":1052,"type":734},{"type":785,"attrs":1215,"content":1216},{"level":826},[1217],{"text":1218,"type":734},"The 1-4",{"type":799,"content":1220},[1221,1226,1231,1236,1242,1248],{"type":802,"content":1222},[1223],{"type":730,"content":1224},[1225],{"text":1073,"type":734},{"type":802,"content":1227},[1228],{"type":730,"content":1229},[1230],{"text":1079,"type":734},{"type":802,"content":1232},[1233],{"type":730,"content":1234},[1235],{"text":1085,"type":734},{"type":802,"content":1237},[1238],{"type":730,"content":1239},[1240],{"text":1241,"type":734},"[4] Rear Hook",{"type":802,"content":1243},[1244],{"type":730,"content":1245},[1246],{"text":1247,"type":734},"Similar to the 1-2, the back foot catches up while you throw the second shot (the rear hook)",{"type":802,"content":1249},[1250],{"type":730,"content":1251},[1252],{"text":1052,"type":734},{"type":730,"content":1254},[1255,1257,1258],{"text":1256,"type":734},"This combo is similar in mechanics to the 1-2, but this time, you have to be closer to your opponent. The rear hook is a mid-to-short range weapon, so you have to be significantly closer to your opponent after the jab, in order to land the hook.",{"type":795},{"text":1259,"type":734},"Again, we are alternating hands, so only take ONE step forward.",{"type":785,"attrs":1261,"content":1262},{"level":826},[1263],{"text":1264,"type":734},"The 1-5",{"type":730,"content":1266},[1267],{"text":1268,"type":734},"This is another combo where we throw with the leading hand twice, but this time we are going to make an exception and we are going to only take one step.",{"type":799,"content":1270},[1271,1276,1281,1286,1292,1298,1304],{"type":802,"content":1272},[1273],{"type":730,"content":1274},[1275],{"text":1073,"type":734},{"type":802,"content":1277},[1278],{"type":730,"content":1279},[1280],{"text":1079,"type":734},{"type":802,"content":1282},[1283],{"type":730,"content":1284},[1285],{"text":1085,"type":734},{"type":802,"content":1287},[1288],{"type":730,"content":1289},[1290],{"text":1291,"type":734},"Shift your weight to the front foot as the back foot catches up, and rotate the torso to load up",{"type":802,"content":1293},[1294],{"type":730,"content":1295},[1296],{"text":1297,"type":734},"[5] Lead uppercut",{"type":802,"content":1299},[1300],{"type":730,"content":1301},[1302],{"text":1303,"type":734},"Without a step and with your feet planted on the ground, throw the punch",{"type":802,"content":1305},[1306],{"type":730,"content":1307},[1308],{"text":1052,"type":734},{"type":730,"content":1310},[1311],{"text":1312,"type":734},"If you haven't seen the knockout of the first Dillian Whyte vs. Alexander Povetkin, this is how it happened. Povetkin threw the jab with a step forward, Whyte slipped it and covered high expecting an overhand right, and pop--Povetkin threw the left uppercut, catching Whyte's chin from underneath his guard.",{"type":785,"attrs":1314,"content":1315},{"level":826},[1316],{"text":1317,"type":734},"The 1-6",{"type":799,"content":1319},[1320,1325,1330,1335,1341,1347],{"type":802,"content":1321},[1322],{"type":730,"content":1323},[1324],{"text":1073,"type":734},{"type":802,"content":1326},[1327],{"type":730,"content":1328},[1329],{"text":1079,"type":734},{"type":802,"content":1331},[1332],{"type":730,"content":1333},[1334],{"text":1085,"type":734},{"type":802,"content":1336},[1337],{"type":730,"content":1338},[1339],{"text":1340,"type":734},"[6] Rear Uppercut",{"type":802,"content":1342},[1343],{"type":730,"content":1344},[1345],{"text":1346,"type":734},"Similar to the 1-2 and the 1-4, the back foot catches up while you throw the second shot (the rear uppercut)",{"type":802,"content":1348},[1349],{"type":730,"content":1350},[1351],{"text":1052,"type":734},{"type":730,"content":1353},[1354],{"text":1355,"type":734},"The ideal situation to throw the 1-6 is to have your opponent make the mistake of leaning a bit forward and keeping a high guard after a jab. You need to be even closer than for the 1-4 to land the uppercut in this situation.",{"type":785,"attrs":1357,"content":1358},{"level":787},[1359],{"text":1360,"type":734},"Starting Off With The Cross",{"type":730,"content":1362},[1363],{"text":1364,"type":734},"Combos leading with the cross are a bit harder to learn. For those of you who face an opposite guard much more often than your own (usually southpaws fight mostly orthodox stance fighters), the lead cross combos should be in your basic arsenal.",{"type":730,"content":1366},[1367],{"text":1368,"type":734},"When you are a lefty (fighting from the southpaw stance) and you are against an orthodox stance fighter, the jab doesn't work well. It constantly clashes with your opponent’s jab.",{"type":785,"attrs":1370,"content":1371},{"level":826},[1372],{"text":1373,"type":734},"The 2-2",{"type":730,"content":1375},[1376],{"text":1377,"type":734},"This is a very rare combo and thus rarely expected on the other side. As you can see, doubling one of the hands results in two steps of the feet. Here is how to execute it:",{"type":799,"content":1379},[1380,1386,1391,1397,1403,1409,1415,1421,1427,1433,1439],{"type":802,"content":1381},[1382],{"type":730,"content":1383},[1384],{"text":1385,"type":734},"Shift your weight towards your back foot",{"type":802,"content":1387},[1388],{"type":730,"content":1389},[1390],{"text":1091,"type":734},{"type":802,"content":1392},[1393],{"type":730,"content":1394},[1395],{"text":1396,"type":734},"Step forward with your leading foot as you extend the cross",{"type":802,"content":1398},[1399],{"type":730,"content":1400},[1401],{"text":1402,"type":734},"Don't worry about pivoting the back foot too much",{"type":802,"content":1404},[1405],{"type":730,"content":1406},[1407],{"text":1408,"type":734},"Bring the hand fully back to your guard, as quickly as possible",{"type":802,"content":1410},[1411],{"type":730,"content":1412},[1413],{"text":1414,"type":734},"Let your back foot catch-up with the step",{"type":802,"content":1416},[1417],{"type":730,"content":1418},[1419],{"text":1420,"type":734},"Add a little bit of loading/twisting of your torso for the second shot",{"type":802,"content":1422},[1423],{"type":730,"content":1424},[1425],{"text":1426,"type":734},"[2] Throw a second cross",{"type":802,"content":1428},[1429],{"type":730,"content":1430},[1431],{"text":1432,"type":734},"This time make a shorter step with the front foot",{"type":802,"content":1434},[1435],{"type":730,"content":1436},[1437],{"text":1438,"type":734},"Having both feet closer together allows you to make a better pivot of the back foot and deliver a more powerful shot",{"type":802,"content":1440},[1441],{"type":730,"content":1442},[1443],{"text":1052,"type":734},{"type":730,"content":1445},[1446],{"text":1447,"type":734},"When leading with a cross, you should always throw it very quickly because there is a big distance to cover. Try to throw the first shot with 60% of your full power, so you don't overextend making it hard to bring the hand back and prep for the second shot, and then throw the second shot with more power.",{"type":730,"content":1449},[1450],{"text":1451,"type":734},"After every combo, you need to move away from the danger zone. After throwing the back hand you are particularly vulnerable, so make sure to quickly move away from the range of your opponent: in and out.",{"type":785,"attrs":1453,"content":1454},{"level":826},[1455],{"text":1456,"type":734},"The 2-6",{"type":730,"content":1458},[1459],{"text":1460,"type":734},"A common combo you see with a leading cross is the one with a rear uppercut to follow. This time we will add a slip in between punches:",{"type":799,"content":1462},[1463,1468,1473,1478,1484,1490,1496,1501],{"type":802,"content":1464},[1465],{"type":730,"content":1466},[1467],{"text":1385,"type":734},{"type":802,"content":1469},[1470],{"type":730,"content":1471},[1472],{"text":1091,"type":734},{"type":802,"content":1474},[1475],{"type":730,"content":1476},[1477],{"text":1396,"type":734},{"type":802,"content":1479},[1480],{"type":730,"content":1481},[1482],{"text":1483,"type":734},"Slip to your rear hand's direction (for southpaw → left)",{"type":802,"content":1485},[1486],{"type":730,"content":1487},[1488],{"text":1489,"type":734},"The slip will not require a new step: instead of catching up with your back foot forward, step with it in the direction of the slip. This changes the back foot’s position.",{"type":802,"content":1491},[1492],{"type":730,"content":1493},[1494],{"text":1495,"type":734},"Rotate/twist your upper body to load up",{"type":802,"content":1497},[1498],{"type":730,"content":1499},[1500],{"text":1340,"type":734},{"type":802,"content":1502},[1503],{"type":730,"content":1504},[1505],{"text":1052,"type":734},{"type":730,"content":1507},[1508],{"text":1509,"type":734},"Varying boxing combos with slips helps you avoid return fire from the opponent and puts your following shot(s) on a new, potentially unexpected angle.",{"type":785,"attrs":1511,"content":1512},{"level":787},[1513],{"text":1514,"type":734},"Lead Hook Combos",{"type":785,"attrs":1516,"content":1517},{"level":826},[1518],{"text":1519,"type":734},"The 3-2",{"type":799,"content":1521},[1522,1527,1532,1538,1543,1549,1555,1560],{"type":802,"content":1523},[1524],{"type":730,"content":1525},[1526],{"text":1385,"type":734},{"type":802,"content":1528},[1529],{"type":730,"content":1530},[1531],{"text":1202,"type":734},{"type":802,"content":1533},[1534],{"type":730,"content":1535},[1536],{"text":1537,"type":734},"Step forward with your leading foot as you rotate your upper body for the hook",{"type":802,"content":1539},[1540],{"type":730,"content":1541},[1542],{"text":1091,"type":734},{"type":802,"content":1544},[1545],{"type":730,"content":1546},[1547],{"text":1548,"type":734},"As your leading hand travels back to guard, start extending the cross",{"type":802,"content":1550},[1551],{"type":730,"content":1552},[1553],{"text":1554,"type":734},"During this, your back foot catches up with the step, together with cross, and you pivot the leg on the ball of your foot",{"type":802,"content":1556},[1557],{"type":730,"content":1558},[1559],{"text":1052,"type":734},{"type":802,"content":1561},[1562],{"type":730,"content":1563},[1564],{"text":1565,"type":734},"The legs execute almost the exact same movement as in the 1-2.",{"type":785,"attrs":1567,"content":1568},{"level":826},[1569],{"text":1570,"type":734},"The 3-6",{"type":799,"content":1572},[1573,1578,1583,1588,1593,1599,1605],{"type":802,"content":1574},[1575],{"type":730,"content":1576},[1577],{"text":1385,"type":734},{"type":802,"content":1579},[1580],{"type":730,"content":1581},[1582],{"text":1202,"type":734},{"type":802,"content":1584},[1585],{"type":730,"content":1586},[1587],{"text":1537,"type":734},{"type":802,"content":1589},[1590],{"type":730,"content":1591},[1592],{"text":1340,"type":734},{"type":802,"content":1594},[1595],{"type":730,"content":1596},[1597],{"text":1598,"type":734},"As your leading hand travels back to guard, start extending the uppercut",{"type":802,"content":1600},[1601],{"type":730,"content":1602},[1603],{"text":1604,"type":734},"During this, your back foot catches up with the step, together with the rotation for the rear uppercut",{"type":802,"content":1606},[1607],{"type":730,"content":1608},[1609],{"text":1052,"type":734},{"type":730,"content":1611},[1612],{"text":1613,"type":734},"Protecting yourself from uppercuts and hooks at the same time is not easy. That's why combining them works well. To execute 3-6 well, your body should do almost exactly the same as in 1-6, but from a closer distance. Adding a 1 or 2 at the beginning can be a good way to solve the distance problem and get into range a bit more safely.",{"type":730,"content":1615},[1616],{"text":1617,"type":734},"Another way to throw an effective 3-6 is to hit the body with the hook (3) and when the opponent leans over to protect from another body shot, you throw the uppercut to catch their chin.",{"type":730,"content":1619},[1620],{"text":1621,"type":734},"Leading with the rear hook is hard for advanced boxers, so we will leave it out of this article.",{"type":785,"attrs":1623,"content":1624},{"level":787},[1625],{"text":1626,"type":734},"Start With The Lead Uppercut",{"type":785,"attrs":1628,"content":1629},{"level":826},[1630],{"text":1631,"type":734},"The 5-2",{"type":799,"content":1633},[1634,1639,1645,1651,1657,1663],{"type":802,"content":1635},[1636],{"type":730,"content":1637},[1638],{"text":1385,"type":734},{"type":802,"content":1640},[1641],{"type":730,"content":1642},[1643],{"text":1644,"type":734},"Lean towards your leading foot to get a bit lower",{"type":802,"content":1646},[1647],{"type":730,"content":1648},[1649],{"text":1650,"type":734},"[5] Lead Uppercut",{"type":802,"content":1652},[1653],{"type":730,"content":1654},[1655],{"text":1656,"type":734},"Step forward with your leading foot as you get up with the uppercut",{"type":802,"content":1658},[1659],{"type":730,"content":1660},[1661],{"text":1662,"type":734},"[2] Cross (like the 1-2 and 3-2)",{"type":802,"content":1664},[1665],{"type":730,"content":1666},[1667],{"text":1052,"type":734},{"type":730,"content":1669},[1670],{"text":1671,"type":734},"Sometimes you are able to land the cross, but it constantly hits the guard or the forehead of your opponent. To get their chin up and exposed, you can wait for a straight shot (1 or 2 / jab or cross) slip to your leading foot in order to get into a good, low position for throwing the lead uppercut: 5 - 2.",{"type":785,"attrs":1673,"content":1674},{"level":826},[1675],{"text":1676,"type":734},"The 5-4",{"type":799,"content":1678},[1679,1684,1689,1694,1699,1704,1710],{"type":802,"content":1680},[1681],{"type":730,"content":1682},[1683],{"text":1385,"type":734},{"type":802,"content":1685},[1686],{"type":730,"content":1687},[1688],{"text":1644,"type":734},{"type":802,"content":1690},[1691],{"type":730,"content":1692},[1693],{"text":1650,"type":734},{"type":802,"content":1695},[1696],{"type":730,"content":1697},[1698],{"text":1656,"type":734},{"type":802,"content":1700},[1701],{"type":730,"content":1702},[1703],{"text":1241,"type":734},{"type":802,"content":1705},[1706],{"type":730,"content":1707},[1708],{"text":1709,"type":734},"Similar to the 1-4, the back foot catches up while you throw the second shot (the rear hook)",{"type":802,"content":1711},[1712],{"type":730,"content":1713},[1714],{"text":1052,"type":734},{"type":730,"content":1716},[1717],{"text":1718,"type":734},"This combo is the same basic idea as with the 5-2. You lift the opponent’s chin (with the 5) to hit it with the back hand, but instead of throwing the cross, you throw the rear hook (4).",{"type":730,"content":1720},[1721],{"text":1722,"type":734},"In this article, we covered the most important 2-punch boxing combos. Practice these combos shadowboxing in front of the mirror, on the heavy bag, with mitts, and sparring. Think about the situations where they fit best and work at making these combos a snap reaction.",{"type":730,"content":1724},[1725,1727,1731,1737],{"text":1726,"type":734},"Stay tuned for Part 2, where we will take a look at the best combinations with 3 punches. In the meantime, check out our  ",{"text":740,"type":734,"marks":1728},[1729],{"type":743,"attrs":1730},{"class":7},{"text":1732,"type":734,"marks":1733},"YouTube Channel",[1734],{"type":749,"attrs":1735},{"href":1736,"uuid":48,"anchor":48,"target":752,"linktype":48},"https://www.youtube.com/channel/UCJ6J1r5u8CFsbyVZ03A6IaQ",{"text":1738,"type":734}," for the best punching combos, tips, and tricks.",{"type":785,"attrs":1740,"content":1741},{"level":787},[1742],{"text":1743,"type":734},"Train Like a Fighter",{"type":730,"content":1745},[1746,1748,1754],{"text":1747,"type":734},"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":1749,"type":734,"marks":1750},"FightCamp",[1751],{"type":749,"attrs":1752},{"href":1753,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1755,"type":734}," 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. As Mike Tyson said - “FightCamp is the next level of training!”",{"type":785,"attrs":1757,"content":1758},{"level":826},[1759],{"text":1760,"type":734},"Related Articles",{"type":730,"content":1762},[1763,1768,1769],{"text":1764,"type":734,"marks":1765},"Six (6) Basic Boxing Punches",[1766],{"type":749,"attrs":1767},{"href":776,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":795},{"text":1770,"type":734,"marks":1771},"The Ultimate Guide To Boxing Stances",[1772],{"type":749,"attrs":1773},{"href":751,"uuid":48,"anchor":48,"target":48,"linktype":48},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1775,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1780,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1781,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1776,"component":118,"meta_info":1777,"meta_title":7,"block_image":1778,"cover_image":1779,"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},[],[],"2021-04-30 00:00","article",{"_uid":1785,"title":1786,"plugin":43,"description":1787},"76351d48-9c1e-47c7-9722-5e944ff66f87","Boxing 101: Best 2-Punch Combos | FightCamp","Every boxing workout incorporates boxing punch combinations. Learn the best 2-PUNCH COMBOS every beginner should start with at FightCamp.",{"id":1789,"alt":1790,"name":7,"focus":48,"title":1790,"filename":1791,"copyright":7,"fieldtype":50},3210539,"FightCamp - Best Punching Combos","https://a.storyblok.com/f/115220/2400x990/98d9975510/boxing-101-2-punch-combos.jpg","Every boxing workout incorporates boxing punch combinations. In this article we take a look at the best 2-PUNCH COMBOS every beginner should start with.",[],"boxing-101-2-punch-combos","blogs/boxing-101-2-punch-combos",-260,[],60887917,"beb28872-f5c9-4234-9688-6ddaa164e059","2021-04-30T01:58:00.000Z","training/{{story.slug}}",[],["Reactive",1804],[1805,2222,2604,2836,3122,3299],{"name":1806,"created_at":1807,"published_at":1808,"updated_at":1809,"id":1810,"uuid":1811,"content":1812,"slug":2214,"full_slug":2215,"sort_by_date":48,"position":2216,"tag_list":2217,"is_startpage":9,"parent_id":1798,"meta_data":48,"group_id":2219,"first_published_at":2220,"release_id":48,"lang":60,"path":1801,"alternates":2221,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":1813,"faqs":1814,"title":1806,"topic":1819,"author":1834,"content":1835,"category":2195,"schedule":2203,"component":1783,"meta_info":2204,"cover_image":2208,"description":2212,"contributors":2213},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1815],{"_uid":1816,"answer":1817,"question":1818,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1820,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1832,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1833,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1821,"component":39,"meta_info":1829,"block_image":1830,"cover_image":1831,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1822,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1827,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1828,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1823,"component":118,"meta_info":1824,"meta_title":7,"block_image":1825,"cover_image":1826,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":727,"content":1836},[1837,1841,1845,1849,1862,1894,1898,1903,1907,1911,1916,1920,1940,1945,1949,1975,1979,1984,1988,2008,2013,2017,2037,2042,2046,2077,2082,2085,2105,2110,2114,2134,2139,2143,2163,2176,2181,2191],{"type":730,"content":1838},[1839],{"text":1840,"type":734},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":730,"content":1842},[1843],{"text":1844,"type":734},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":730,"content":1846},[1847],{"text":1848,"type":734},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":730,"content":1850},[1851,1853,1860],{"text":1852,"type":734},"With consistent resistance training and ",{"text":1854,"type":734,"marks":1855},"healthy nutrition",[1856],{"type":749,"attrs":1857},{"href":1858,"uuid":48,"anchor":48,"custom":1859,"target":752,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1861,"type":734},", women can develop strong arm muscles that will empower you to:",{"type":799,"content":1863},[1864,1870,1876,1882,1888],{"type":802,"content":1865},[1866],{"type":730,"content":1867},[1868],{"text":1869,"type":734},"Throw a solid punch",{"type":802,"content":1871},[1872],{"type":730,"content":1873},[1874],{"text":1875,"type":734},"Carry your kids or fur babies",{"type":802,"content":1877},[1878],{"type":730,"content":1879},[1880],{"text":1881,"type":734},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":802,"content":1883},[1884],{"type":730,"content":1885},[1886],{"text":1887,"type":734},"Feel confident in every tank top and sleeveless dress",{"type":802,"content":1889},[1890],{"type":730,"content":1891},[1892],{"text":1893,"type":734},"Haul all those bags from the car to the house in one trip ",{"type":730,"content":1895},[1896],{"text":1897,"type":734},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":785,"attrs":1899,"content":1900},{"level":787},[1901],{"text":1902,"type":734},"Arm Exercises for Women",{"type":730,"content":1904},[1905],{"text":1906,"type":734},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":730,"content":1908},[1909],{"text":1910,"type":734},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":785,"attrs":1912,"content":1913},{"level":826},[1914],{"text":1915,"type":734},"1. Plank With Bicep Curl",{"type":730,"content":1917},[1918],{"text":1919,"type":734},"Target Muscles: Biceps & Core",{"type":799,"content":1921},[1922,1928,1934],{"type":802,"content":1923},[1924],{"type":730,"content":1925},[1926],{"text":1927,"type":734},"Begin in plank position, holding two dumbbells on the floor",{"type":802,"content":1929},[1930],{"type":730,"content":1931},[1932],{"text":1933,"type":734},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":802,"content":1935},[1936],{"type":730,"content":1937},[1938],{"text":1939,"type":734},"Maintain plank position and repeat with the other arm",{"type":785,"attrs":1941,"content":1942},{"level":826},[1943],{"text":1944,"type":734},"2. Overhead Tricep Extension",{"type":730,"content":1946},[1947],{"text":1948,"type":734},"Target Muscles: Triceps",{"type":799,"content":1950},[1951,1957,1963,1969],{"type":802,"content":1952},[1953],{"type":730,"content":1954},[1955],{"text":1956,"type":734},"Hold the weight overhead with both hands",{"type":802,"content":1958},[1959],{"type":730,"content":1960},[1961],{"text":1962,"type":734},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":802,"content":1964},[1965],{"type":730,"content":1966},[1967],{"text":1968,"type":734},"Straighten your elbows and extend the weight overhead",{"type":802,"content":1970},[1971],{"type":730,"content":1972},[1973],{"text":1974,"type":734},"Hold the fully extended position for a moment, then repeat slowly",{"type":730,"content":1976},[1977],{"text":1978,"type":734},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":785,"attrs":1980,"content":1981},{"level":826},[1982],{"text":1983,"type":734},"3. Upright Row ",{"type":730,"content":1985},[1986],{"text":1987,"type":734},"Target Muscles: Traps & Deltoids",{"type":799,"content":1989},[1990,1996,2002],{"type":802,"content":1991},[1992],{"type":730,"content":1993},[1994],{"text":1995,"type":734},"Begin standing with your feet hip-width apart",{"type":802,"content":1997},[1998],{"type":730,"content":1999},[2000],{"text":2001,"type":734},"Lift your barbell or dumbbells straight up toward your chin",{"type":802,"content":2003},[2004],{"type":730,"content":2005},[2006],{"text":2007,"type":734},"Pause at the top of the lift, lower, and repeat",{"type":785,"attrs":2009,"content":2010},{"level":826},[2011],{"text":2012,"type":734},"4. Lateral Arm Raise",{"type":730,"content":2014},[2015],{"text":2016,"type":734},"Target Muscles: Triceps & Shoulders",{"type":799,"content":2018},[2019,2025,2031],{"type":802,"content":2020},[2021],{"type":730,"content":2022},[2023],{"text":2024,"type":734},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":802,"content":2026},[2027],{"type":730,"content":2028},[2029],{"text":2030,"type":734},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":802,"content":2032},[2033],{"type":730,"content":2034},[2035],{"text":2036,"type":734},"Lower and repeat",{"type":785,"attrs":2038,"content":2039},{"level":826},[2040],{"text":2041,"type":734},"5. Dumbbell Bench Press",{"type":730,"content":2043},[2044],{"text":2045,"type":734},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":799,"content":2047},[2048,2054,2060,2071],{"type":802,"content":2049},[2050],{"type":730,"content":2051},[2052],{"text":2053,"type":734},"Begin laying on a bench with your feet flat on the floor",{"type":802,"content":2055},[2056],{"type":730,"content":2057},[2058],{"text":2059,"type":734},"Lift the dumbbells to chest height, with your hands facing forward",{"type":802,"content":2061},[2062],{"type":730,"content":2063},[2064,2066],{"text":2065,"type":734},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2067,"type":734,"marks":2068},"(don’t let the dumbbells touch)",[2069],{"type":2070},"italic",{"type":802,"content":2072},[2073],{"type":730,"content":2074},[2075],{"text":2076,"type":734},"Lower your arms and repeat",{"type":785,"attrs":2078,"content":2079},{"level":826},[2080],{"text":2081,"type":734},"6. Tricep Dips",{"type":730,"content":2083},[2084],{"text":1948,"type":734},{"type":799,"content":2086},[2087,2093,2099],{"type":802,"content":2088},[2089],{"type":730,"content":2090},[2091],{"text":2092,"type":734},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":802,"content":2094},[2095],{"type":730,"content":2096},[2097],{"text":2098,"type":734},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":802,"content":2100},[2101],{"type":730,"content":2102},[2103],{"text":2104,"type":734},"Push yourself back up until your arms are almost straight, and repeat",{"type":785,"attrs":2106,"content":2107},{"level":826},[2108],{"text":2109,"type":734},"7. Decline Push-Up",{"type":730,"content":2111},[2112],{"text":2113,"type":734},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":799,"content":2115},[2116,2122,2128],{"type":802,"content":2117},[2118],{"type":730,"content":2119},[2120],{"text":2121,"type":734},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":802,"content":2123},[2124],{"type":730,"content":2125},[2126],{"text":2127,"type":734},"Brace your core and glutes, and lower yourself down into a push-up",{"type":802,"content":2129},[2130],{"type":730,"content":2131},[2132],{"text":2133,"type":734},"Extend your elbows to push yourself up, and repeat",{"type":785,"attrs":2135,"content":2136},{"level":826},[2137],{"text":2138,"type":734},"8. Diamond Push-Up",{"type":730,"content":2140},[2141],{"text":2142,"type":734},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":799,"content":2144},[2145,2151,2157],{"type":802,"content":2146},[2147],{"type":730,"content":2148},[2149],{"text":2150,"type":734},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":802,"content":2152},[2153],{"type":730,"content":2154},[2155],{"text":2156,"type":734},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":802,"content":2158},[2159],{"type":730,"content":2160},[2161],{"text":2162,"type":734},"Push yourself back up and repeat",{"type":730,"content":2164},[2165,2167,2174],{"text":2166,"type":734},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":2168,"type":734,"marks":2169},"FightCamp Community",[2170],{"type":749,"attrs":2171},{"href":2172,"uuid":48,"anchor":48,"custom":2173,"target":752,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2175,"type":734}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":785,"attrs":2177,"content":2178},{"level":787},[2179],{"text":2180,"type":734},"Train Like a Woman",{"type":730,"content":2182},[2183,2184,2189],{"text":1747,"type":734},{"text":1749,"type":734,"marks":2185},[2186],{"type":749,"attrs":2187},{"href":1753,"uuid":48,"anchor":48,"custom":2188,"target":752,"linktype":13},{},{"text":2190,"type":734}," 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":730,"content":2192},[2193],{"text":2194,"type":734},"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":2196,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2201,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2202,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2197,"component":118,"meta_info":2198,"meta_title":7,"block_image":2199,"cover_image":2200,"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},[],[],"2023-01-24 00:00",{"_uid":2205,"title":2206,"plugin":43,"description":2207},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":2209,"alt":2210,"name":7,"focus":7,"title":2210,"filename":2211,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[2218],"featured","a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":2223,"created_at":2224,"published_at":2225,"updated_at":2226,"id":2227,"uuid":2228,"content":2229,"slug":2597,"full_slug":2598,"sort_by_date":48,"position":2599,"tag_list":2600,"is_startpage":9,"parent_id":1798,"meta_data":48,"group_id":2601,"first_published_at":2602,"release_id":48,"lang":60,"path":1801,"alternates":2603,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":2230,"faqs":2231,"title":2223,"topic":2260,"author":1834,"content":2275,"category":2578,"schedule":2586,"component":1783,"meta_info":2587,"cover_image":2591,"description":2595,"contributors":2596},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[2232,2236,2240,2244,2248,2252,2256],{"_uid":2233,"answer":2234,"question":2235,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":2237,"answer":2238,"question":2239,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":2241,"answer":2242,"question":2243,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":2245,"answer":2246,"question":2247,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":2249,"answer":2250,"question":2251,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":2253,"answer":2254,"question":2255,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":2257,"answer":2258,"question":2259,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2261,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2273,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2274,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2262,"component":39,"meta_info":2270,"block_image":2271,"cover_image":2272,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2263,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2268,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2269,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2264,"component":118,"meta_info":2265,"meta_title":7,"block_image":2266,"cover_image":2267,"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":727,"content":2276},[2277,2282,2286,2290,2294,2314,2318,2322,2326,2331,2335,2379,2384,2388,2402,2406,2429,2434,2438,2507,2512,2516,2536,2541,2555,2559,2564,2575],{"type":785,"attrs":2278,"content":2279},{"level":787},[2280],{"text":2281,"type":734},"Boxing Terminology",{"type":730,"content":2283},[2284],{"text":2285,"type":734},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":785,"attrs":2287,"content":2288},{"level":787},[2289],{"text":2235,"type":734},{"type":730,"content":2291},[2292],{"text":2293,"type":734},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":799,"content":2295},[2296,2302],{"type":802,"content":2297},[2298],{"type":730,"content":2299},[2300],{"text":2301,"type":734},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":802,"content":2303},[2304],{"type":730,"content":2305},[2306,2308,2312],{"text":2307,"type":734},"Southpaw Stance",{"text":740,"type":734,"marks":2309},[2310],{"type":2311},"bold",{"text":2313,"type":734},"– Standing with your right foot farther out in front than your left foot",{"type":785,"attrs":2315,"content":2316},{"level":787},[2317],{"text":2239,"type":734},{"type":730,"content":2319},[2320],{"text":2321,"type":734},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":730,"content":2323},[2324],{"text":2325,"type":734},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":785,"attrs":2327,"content":2328},{"level":826},[2329],{"text":2330,"type":734},"Boxing Punches",{"type":730,"content":2332},[2333],{"text":2334,"type":734},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":799,"content":2336},[2337,2343,2349,2355,2361,2367,2373],{"type":802,"content":2338},[2339],{"type":730,"content":2340},[2341],{"text":2342,"type":734},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":802,"content":2344},[2345],{"type":730,"content":2346},[2347],{"text":2348,"type":734},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":802,"content":2350},[2351],{"type":730,"content":2352},[2353],{"text":2354,"type":734},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":802,"content":2356},[2357],{"type":730,"content":2358},[2359],{"text":2360,"type":734},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":802,"content":2362},[2363],{"type":730,"content":2364},[2365],{"text":2366,"type":734},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":802,"content":2368},[2369],{"type":730,"content":2370},[2371],{"text":2372,"type":734},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":802,"content":2374},[2375],{"type":730,"content":2376},[2377],{"text":2378,"type":734},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":785,"attrs":2380,"content":2381},{"level":826},[2382],{"text":2383,"type":734},"Boxing Movements",{"type":730,"content":2385},[2386],{"text":2387,"type":734},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":799,"content":2389},[2390,2396],{"type":802,"content":2391},[2392],{"type":730,"content":2393},[2394],{"text":2395,"type":734},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":802,"content":2397},[2398],{"type":730,"content":2399},[2400],{"text":2401,"type":734},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":730,"content":2403},[2404],{"text":2405,"type":734},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":799,"content":2407},[2408,2423],{"type":802,"content":2409},[2410],{"type":730,"content":2411},[2412,2421],{"text":2413,"type":734,"marks":2414},"Shoulder Roll",[2415,2419],{"type":749,"attrs":2416},{"href":2417,"uuid":48,"anchor":48,"custom":2418,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":2420},"underline",{"text":2422,"type":734}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":802,"content":2424},[2425],{"type":730,"content":2426},[2427],{"text":2428,"type":734},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":785,"attrs":2430,"content":2431},{"level":826},[2432],{"text":2433,"type":734},"Boxing Training",{"type":730,"content":2435},[2436],{"text":2437,"type":734},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":2439,"attrs":2440,"content":2443},"ordered_list",{"order":2441},{"order":2442},1,[2444,2450,2456,2470,2484],{"type":802,"content":2445},[2446],{"type":730,"content":2447},[2448],{"text":2449,"type":734},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":802,"content":2451},[2452],{"type":730,"content":2453},[2454],{"text":2455,"type":734},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":802,"content":2457},[2458],{"type":730,"content":2459},[2460,2468],{"text":2461,"type":734,"marks":2462},"Mittwork",[2463,2467],{"type":749,"attrs":2464},{"href":2465,"uuid":48,"anchor":48,"custom":2466,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":2420},{"text":2469,"type":734}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":802,"content":2471},[2472],{"type":730,"content":2473},[2474,2482],{"text":2475,"type":734,"marks":2476},"Sparring",[2477,2481],{"type":749,"attrs":2478},{"href":2479,"uuid":48,"anchor":48,"custom":2480,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":2420},{"text":2483,"type":734}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":802,"content":2485},[2486],{"type":730,"content":2487},[2488,2496,2498,2505],{"text":2489,"type":734,"marks":2490},"Roadwork",[2491,2495],{"type":749,"attrs":2492},{"href":2493,"uuid":48,"anchor":48,"custom":2494,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":2420},{"text":2497,"type":734}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":2499,"type":734,"marks":2500},"roadwork drills",[2501,2504],{"type":749,"attrs":2502},{"href":2493,"uuid":48,"anchor":48,"custom":2503,"target":752,"linktype":13},{},{"type":2420},{"text":2506,"type":734}," to add to your boxer training.",{"type":785,"attrs":2508,"content":2509},{"level":826},[2510],{"text":2511,"type":734},"Heavy Bag Training",{"type":730,"content":2513},[2514],{"text":2515,"type":734},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":799,"content":2517},[2518,2524,2530],{"type":802,"content":2519},[2520],{"type":730,"content":2521},[2522],{"text":2523,"type":734},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":802,"content":2525},[2526],{"type":730,"content":2527},[2528],{"text":2529,"type":734},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":802,"content":2531},[2532],{"type":730,"content":2533},[2534],{"text":2535,"type":734},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":785,"attrs":2537,"content":2538},{"level":826},[2539],{"text":2540,"type":734},"Recovery",{"type":730,"content":2542},[2543,2545,2553],{"text":2544,"type":734},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":2546,"type":734,"marks":2547},"interview with FightCamp Trainer Coach PJ",[2548,2552],{"type":749,"attrs":2549},{"href":2550,"uuid":48,"anchor":48,"custom":2551,"target":752,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":2420},{"text":2554,"type":734},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":730,"content":2556},[2557],{"text":2558,"type":734},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":785,"attrs":2560,"content":2561},{"level":787},[2562],{"text":2563,"type":734},"Talk and Train Like a Fighter",{"type":730,"content":2565},[2566,2567,2573],{"text":1747,"type":734},{"text":1749,"type":734,"marks":2568},[2569,2572],{"type":749,"attrs":2570},{"href":1753,"uuid":48,"anchor":48,"custom":2571,"target":752,"linktype":13},{},{"type":2420},{"text":2574,"type":734}," 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":730,"content":2576},[2577],{"text":2194,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2579,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2584,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2585,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2580,"component":118,"meta_info":2581,"meta_title":7,"block_image":2582,"cover_image":2583,"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},[],[],"2023-01-22 00:00",{"_uid":2588,"title":2589,"plugin":43,"description":2590},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":2592,"alt":2593,"name":7,"focus":7,"title":2593,"filename":2594,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[2218],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":2605,"created_at":2606,"published_at":2607,"updated_at":2608,"id":2609,"uuid":2610,"content":2611,"slug":2829,"full_slug":2830,"sort_by_date":48,"position":2831,"tag_list":2832,"is_startpage":9,"parent_id":1798,"meta_data":48,"group_id":2833,"first_published_at":2834,"release_id":48,"lang":60,"path":1801,"alternates":2835,"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":2612,"faqs":2613,"title":2605,"topic":2630,"author":2645,"content":2646,"category":2813,"schedule":2821,"component":1783,"meta_info":2822,"cover_image":2825,"description":2824,"contributors":2828},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[2614,2618,2622,2626],{"_uid":2615,"answer":2616,"question":2617,"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":2619,"answer":2620,"question":2621,"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":2623,"answer":2624,"question":2625,"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":2627,"answer":2628,"question":2629,"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":2631,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2643,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2644,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2632,"component":39,"meta_info":2640,"block_image":2641,"cover_image":2642,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2633,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2638,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2634,"component":118,"meta_info":2635,"meta_title":7,"block_image":2636,"cover_image":2637,"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":727,"content":2647},[2648,2661,2675,2680,2684,2696,2700,2705,2709,2713,2719,2729,2742,2747,2758,2761,2771,2772,2777,2790,2801,2810],{"type":730,"content":2649},[2650,2652,2659],{"text":2651,"type":734},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":2653,"type":734,"marks":2654},"Aaron Swenson",[2655],{"type":749,"attrs":2656},{"href":2657,"uuid":48,"anchor":48,"custom":2658,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":2660,"type":734}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":2662,"attrs":2663},"blok",{"id":2664,"body":2665},"0a18151c-90cf-40c6-926a-b258a15847a9",[2666],{"_uid":2667,"link":2668,"image":2670,"title":2672,"component":2674},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":2669,"linktype":13,"fieldtype":14,"cached_url":2669},"https://youtu.be/oMc52QTWo1A",{"id":2671,"alt":2672,"name":7,"focus":48,"title":2672,"filename":2673,"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":785,"attrs":2676,"content":2677},{"level":787},[2678],{"text":2679,"type":734},"The Rebellious Age",{"type":730,"content":2681},[2682],{"text":2683,"type":734},"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":2662,"attrs":2685},{"id":2664,"body":2686},[2687],{"url":2688,"_uid":2690,"image":2691,"component":2694,"copyright_details":2695},{"id":7,"url":7,"linktype":2689,"fieldtype":14,"cached_url":7},"story","i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":2692,"alt":2653,"name":7,"focus":48,"title":2653,"filename":2693,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png","content_image",[],{"type":730,"content":2697},[2698],{"text":2699,"type":734},"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":785,"attrs":2701,"content":2702},{"level":787},[2703],{"text":2704,"type":734},"It’s Time To Spar",{"type":730,"content":2706},[2707],{"text":2708,"type":734},"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":730,"content":2710},[2711],{"text":2712,"type":734},"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":785,"attrs":2714,"content":2715},{"level":787},[2716,2718],{"text":2717,"type":734},"Humbling Experience and A New Life Path",{"type":795},{"type":2662,"attrs":2720},{"id":2664,"body":2721},[2722],{"url":2723,"_uid":2724,"image":2725,"component":2694,"copyright_details":2728},{"id":7,"url":7,"linktype":2689,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":2726,"alt":2653,"name":7,"focus":48,"title":2653,"filename":2727,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":730,"content":2730},[2731,2733,2740],{"text":2732,"type":734},"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":2734,"type":734,"marks":2735},"body shot",[2736],{"type":749,"attrs":2737},{"href":2738,"uuid":48,"anchor":48,"custom":2739,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":2741,"type":734}," 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":785,"attrs":2743,"content":2744},{"level":787},[2745,2746],{"text":2629,"type":734},{"type":795},{"type":2662,"attrs":2748},{"id":2664,"body":2749},[2750],{"url":2751,"_uid":2752,"image":2753,"component":2694,"copyright_details":2757},{"id":7,"url":7,"linktype":2689,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":2754,"alt":2755,"name":7,"focus":48,"title":2755,"filename":2756,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":730,"content":2759},[2760],{"text":2628,"type":734},{"type":2662,"attrs":2762},{"id":2763,"body":2764},"ce079800-7842-415f-8625-1c76bcc86c9f",[2765],{"_uid":2766,"text":2767,"image":2768,"author":2769,"component":2770},"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":730},{"type":785,"attrs":2773,"content":2774},{"level":787},[2775],{"text":2776,"type":734},"Inspirational FightCamp Trainers",{"type":730,"content":2778},[2779,2781,2788],{"text":2780,"type":734},"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":2782,"type":734,"marks":2783},"FightCamp Trainers",[2784],{"type":749,"attrs":2785},{"href":2786,"uuid":48,"anchor":48,"custom":2787,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":2789,"type":734}," have you covered.",{"type":2662,"attrs":2791},{"id":2664,"body":2792},[2793],{"url":2794,"_uid":2795,"image":2796,"component":2694,"copyright_details":2800},{"id":7,"url":7,"linktype":2689,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":2797,"alt":2798,"name":7,"focus":48,"title":2798,"filename":2799,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":730,"content":2802},[2803,2804,2809],{"text":1747,"type":734},{"text":1749,"type":734,"marks":2805},[2806],{"type":749,"attrs":2807},{"href":1753,"uuid":48,"anchor":48,"custom":2808,"target":752,"linktype":13},{},{"text":2190,"type":734},{"type":730,"content":2811},[2812],{"text":2194,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2814,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2819,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2820,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2815,"component":118,"meta_info":2816,"meta_title":7,"block_image":2817,"cover_image":2818,"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":2823,"title":2605,"plugin":43,"description":2824},"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":2826,"alt":2605,"name":7,"focus":48,"title":2605,"filename":2827,"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,[2218],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":2837,"created_at":2838,"published_at":2839,"updated_at":2840,"id":2841,"uuid":2842,"content":2843,"slug":3115,"full_slug":3116,"sort_by_date":48,"position":3117,"tag_list":3118,"is_startpage":9,"parent_id":1798,"meta_data":48,"group_id":3119,"first_published_at":3120,"release_id":48,"lang":60,"path":1801,"alternates":3121,"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":2844,"faqs":2845,"title":2858,"topic":2859,"author":2874,"content":2875,"category":3096,"schedule":3104,"component":1783,"meta_info":3105,"cover_image":3109,"description":3113,"contributors":3114},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2846,2850,2854],{"_uid":2847,"answer":2848,"question":2849,"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":2851,"answer":2852,"question":2853,"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":2855,"answer":2856,"question":2857,"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":2860,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2872,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2873,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2861,"component":39,"meta_info":2869,"block_image":2870,"cover_image":2871,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2862,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2867,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2868,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2863,"component":118,"meta_info":2864,"meta_title":7,"block_image":2865,"cover_image":2866,"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":727,"content":2876},[2877,2881,2886,2898,2912,2917,2937,2941,2946,2963,2967,2987,2991,2996,3011,3015,3020,3044,3049,3063,3067,3079,3083,3093],{"type":730,"content":2878},[2879],{"text":2880,"type":734},"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":785,"attrs":2882,"content":2883},{"level":787},[2884],{"text":2885,"type":734},"Floyd “Money” Mayweather Jr.",{"type":2662,"attrs":2887},{"id":2888,"body":2889},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2890],{"url":2891,"_uid":2892,"image":2893,"component":2694,"copyright_details":2897},{"id":7,"url":7,"linktype":2689,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2894,"alt":2895,"name":7,"focus":7,"title":2895,"filename":2896,"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",[],{"type":730,"content":2899},[2900,2902,2910],{"text":2901,"type":734},"Regarded as the best technical boxer of this age, ",{"text":2903,"type":734,"marks":2904},"Floyd Mayweather Jr.",[2905,2909],{"type":749,"attrs":2906},{"href":2907,"uuid":48,"anchor":48,"custom":2908,"target":752,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":2420},{"text":2911,"type":734}," 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":785,"attrs":2913,"content":2914},{"level":826},[2915],{"text":2916,"type":734},"The Philly Shell",{"type":799,"content":2918},[2919,2925,2931],{"type":802,"content":2920},[2921],{"type":730,"content":2922},[2923],{"text":2924,"type":734},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":802,"content":2926},[2927],{"type":730,"content":2928},[2929],{"text":2930,"type":734},"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":802,"content":2932},[2933],{"type":730,"content":2934},[2935],{"text":2936,"type":734},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":730,"content":2938},[2939],{"text":2940,"type":734},"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":785,"attrs":2942,"content":2943},{"level":787},[2944],{"text":2945,"type":734},"Pernell “Sweet Pea” Whitaker",{"type":2662,"attrs":2947},{"id":2888,"body":2948},[2949],{"url":2950,"_uid":2951,"image":2952,"component":2694,"copyright_details":2956},{"id":7,"url":7,"linktype":2689,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2953,"alt":2954,"name":7,"focus":7,"title":2954,"filename":2955,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2957],{"_uid":2958,"link":2959,"title":2961,"component":2962},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2960,"target":752,"linktype":13,"fieldtype":14,"cached_url":2960},"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":730,"content":2964},[2965],{"text":2966,"type":734},"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":799,"content":2968},[2969,2975,2981],{"type":802,"content":2970},[2971],{"type":730,"content":2972},[2973],{"text":2974,"type":734},"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":802,"content":2976},[2977],{"type":730,"content":2978},[2979],{"text":2980,"type":734},"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":802,"content":2982},[2983],{"type":730,"content":2984},[2985],{"text":2986,"type":734},"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":730,"content":2988},[2989],{"text":2990,"type":734},"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":785,"attrs":2992,"content":2993},{"level":787},[2994],{"text":2995,"type":734},"Muhammad Ali",{"type":2662,"attrs":2997},{"id":2888,"body":2998},[2999],{"url":3000,"_uid":3001,"image":3002,"component":2694,"copyright_details":3005},{"id":7,"url":7,"linktype":2689,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":3003,"alt":2895,"name":7,"focus":7,"title":2895,"filename":3004,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[3006],{"_uid":3007,"link":3008,"title":3010,"component":2962},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":3009,"target":752,"linktype":13,"fieldtype":14,"cached_url":3009},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":730,"content":3012},[3013],{"text":3014,"type":734},"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":785,"attrs":3016,"content":3017},{"level":826},[3018],{"text":3019,"type":734},"The Ali Shuffle",{"type":799,"content":3021},[3022,3038],{"type":802,"content":3023},[3024],{"type":730,"content":3025},[3026,3028,3036],{"text":3027,"type":734},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":3029,"type":734,"marks":3030},"To do the Ali Shuffle",[3031,3035],{"type":749,"attrs":3032},{"href":3033,"uuid":48,"anchor":48,"custom":3034,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":2420},{"text":3037,"type":734},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":802,"content":3039},[3040],{"type":730,"content":3041},[3042],{"text":3043,"type":734},"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":785,"attrs":3045,"content":3046},{"level":826},[3047],{"text":3048,"type":734},"The Rope a Dope",{"type":799,"content":3050},[3051,3057],{"type":802,"content":3052},[3053],{"type":730,"content":3054},[3055],{"text":3056,"type":734},"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":802,"content":3058},[3059],{"type":730,"content":3060},[3061],{"text":3062,"type":734},"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":730,"content":3064},[3065],{"text":3066,"type":734},"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":730,"content":3068},[3069,3071,3077],{"text":3070,"type":734},"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":2168,"type":734,"marks":3072},[3073,3076],{"type":749,"attrs":3074},{"href":2172,"uuid":48,"anchor":48,"custom":3075,"target":752,"linktype":13},{},{"type":2420},{"text":3078,"type":734},"!",{"type":785,"attrs":3080,"content":3081},{"level":787},[3082],{"text":1743,"type":734},{"type":730,"content":3084},[3085,3086,3092],{"text":1747,"type":734},{"text":1749,"type":734,"marks":3087},[3088,3091],{"type":749,"attrs":3089},{"href":1753,"uuid":48,"anchor":48,"custom":3090,"target":752,"linktype":13},{},{"type":2420},{"text":2190,"type":734},{"type":730,"content":3094},[3095],{"text":2194,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3097,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3102,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3103,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3098,"component":118,"meta_info":3099,"meta_title":7,"block_image":3100,"cover_image":3101,"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":3106,"title":3107,"plugin":43,"description":3108},"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":3110,"alt":3111,"name":7,"focus":7,"title":3111,"filename":3112,"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,[2218],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":3123,"created_at":3124,"published_at":3125,"updated_at":3126,"id":3127,"uuid":3128,"content":3129,"slug":3293,"full_slug":3294,"sort_by_date":48,"position":3295,"tag_list":3296,"is_startpage":9,"parent_id":1798,"meta_data":48,"group_id":3297,"first_published_at":3125,"release_id":48,"lang":60,"path":1801,"alternates":3298,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":3130,"faqs":3131,"title":3123,"topic":3140,"author":2874,"content":3155,"category":3274,"schedule":3282,"component":1783,"meta_info":3283,"cover_image":3287,"description":3291,"contributors":3292},"c6387572-343f-40bf-8172-852035367c90",[3132,3136],{"_uid":3133,"answer":3134,"question":3135,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":3137,"answer":3138,"question":3139,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":3141,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":3153,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":3154,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":3142,"component":39,"meta_info":3150,"block_image":3151,"cover_image":3152,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3143,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3148,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3149,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3144,"component":118,"meta_info":3145,"meta_title":7,"block_image":3146,"cover_image":3147,"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":727,"content":3156},[3157,3162,3165,3170,3175,3179,3184,3188,3193,3206,3211,3224,3229,3233,3238,3248,3253,3257,3261,3270],{"type":785,"attrs":3158,"content":3159},{"level":787},[3160],{"text":3161,"type":734},"Boxing Gym Culture",{"type":730,"content":3163},[3164],{"text":3138,"type":734},{"type":785,"attrs":3166,"content":3167},{"level":787},[3168],{"text":3169,"type":734},"What Are the Basic Boxing Gym Rules? ",{"type":785,"attrs":3171,"content":3172},{"level":826},[3173],{"text":3174,"type":734},"Yes Coach, No Coach",{"type":730,"content":3176},[3177],{"text":3178,"type":734},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":785,"attrs":3180,"content":3181},{"level":826},[3182],{"text":3183,"type":734},"Sharing is Caring",{"type":730,"content":3185},[3186],{"text":3187,"type":734},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":785,"attrs":3189,"content":3190},{"level":826},[3191],{"text":3192,"type":734},"Keep it Clean",{"type":730,"content":3194},[3195,3197,3204],{"text":3196,"type":734},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":3198,"type":734,"marks":3199},"clean it off.",[3200],{"type":749,"attrs":3201},{"href":3202,"uuid":48,"anchor":48,"custom":3203,"target":752,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":3205,"type":734}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":785,"attrs":3207,"content":3208},{"level":826},[3209],{"text":3210,"type":734},"No Killers in Sparring",{"type":730,"content":3212},[3213,3215,3222],{"text":3214,"type":734},"In most boxing gym workouts you will find yourself ",{"text":3216,"type":734,"marks":3217},"sparring",[3218],{"type":749,"attrs":3219},{"href":3220,"uuid":48,"anchor":48,"custom":3221,"target":752,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":3223,"type":734},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":785,"attrs":3225,"content":3226},{"level":826},[3227],{"text":3228,"type":734},"Don’t Dump Your Weights",{"type":730,"content":3230},[3231],{"text":3232,"type":734},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":785,"attrs":3234,"content":3235},{"level":826},[3236],{"text":3237,"type":734},"Leave the Weightcut Fighter Alone",{"type":730,"content":3239},[3240,3242,3246],{"text":3241,"type":734},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":3243,"type":734,"marks":3244},"leave them alone.",[3245],{"type":2070},{"text":3247,"type":734}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":785,"attrs":3249,"content":3250},{"level":826},[3251],{"text":3252,"type":734},"The Golden Rule",{"type":730,"content":3254},[3255],{"text":3256,"type":734},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":785,"attrs":3258,"content":3259},{"level":787},[3260],{"text":1743,"type":734},{"type":730,"content":3262},[3263,3264,3269],{"text":1747,"type":734},{"text":1749,"type":734,"marks":3265},[3266],{"type":749,"attrs":3267},{"href":1753,"uuid":48,"anchor":48,"custom":3268,"target":752,"linktype":13},{},{"text":2574,"type":734},{"type":730,"content":3271},[3272],{"text":3273,"type":734},"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":3275,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3280,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3281,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3276,"component":118,"meta_info":3277,"meta_title":7,"block_image":3278,"cover_image":3279,"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},[],[],"2023-01-25 00:00",{"_uid":3284,"title":3285,"plugin":43,"description":3286},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":3288,"alt":3289,"name":7,"focus":7,"title":3289,"filename":3290,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[2218],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":3300,"created_at":3301,"published_at":3302,"updated_at":3303,"id":3304,"uuid":3305,"content":3306,"slug":3637,"full_slug":3638,"sort_by_date":48,"position":3639,"tag_list":3640,"is_startpage":9,"parent_id":1798,"meta_data":48,"group_id":3641,"first_published_at":3642,"release_id":48,"lang":60,"path":1801,"alternates":3643,"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":3307,"faqs":3308,"title":3300,"topic":3321,"author":3336,"content":3337,"category":3618,"schedule":3626,"component":1783,"meta_info":3627,"cover_image":3631,"description":3635,"contributors":3636},"96feb388-d990-4f15-a1d8-bbd61d760f28",[3309,3313,3317],{"_uid":3310,"answer":3311,"question":3312,"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":3314,"answer":3315,"question":3316,"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":3318,"answer":3319,"question":3320,"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":3322,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":3334,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":3335,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":3323,"component":39,"meta_info":3331,"block_image":3332,"cover_image":3333,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3324,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3329,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3330,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3325,"component":118,"meta_info":3326,"meta_title":7,"block_image":3327,"cover_image":3328,"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":727,"content":3338},[3339,3353,3357,3369,3374,3379,3407,3412,3439,3444,3466,3471,3493,3498,3520,3525,3552,3557,3573,3577,3601,3605,3615],{"type":730,"content":3340},[3341,3343,3351],{"text":3342,"type":734},"Post-workout ",{"text":3344,"type":734,"marks":3345},"stretches",[3346,3350],{"type":749,"attrs":3347},{"href":3348,"uuid":48,"anchor":48,"custom":3349,"target":752,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":2420},{"text":3352,"type":734}," 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":785,"attrs":3354,"content":3355},{"level":787},[3356],{"text":3312,"type":734},{"type":730,"content":3358},[3359,3367],{"text":3360,"type":734,"marks":3361},"Research",[3362,3366],{"type":749,"attrs":3363},{"href":3364,"uuid":48,"anchor":48,"custom":3365,"target":752,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":2420},{"text":3368,"type":734}," 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":785,"attrs":3370,"content":3371},{"level":787},[3372],{"text":3373,"type":734},"7 Stretches to Help You Recover Post-Workout",{"type":785,"attrs":3375,"content":3376},{"level":826},[3377],{"text":3378,"type":734},"Shoulder Flossing",{"type":2439,"attrs":3380,"content":3382},{"order":3381},{"order":2442},[3383,3389,3395,3401],{"type":802,"content":3384},[3385],{"type":730,"content":3386},[3387],{"text":3388,"type":734},"Start in a standing position.",{"type":802,"content":3390},[3391],{"type":730,"content":3392},[3393],{"text":3394,"type":734},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":802,"content":3396},[3397],{"type":730,"content":3398},[3399],{"text":3400,"type":734},"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":802,"content":3402},[3403],{"type":730,"content":3404},[3405],{"text":3406,"type":734},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":785,"attrs":3408,"content":3409},{"level":826},[3410],{"text":3411,"type":734},"World's Greatest Stretch ",{"type":2439,"attrs":3413,"content":3414},{"order":2442},[3415,3421,3427,3433],{"type":802,"content":3416},[3417],{"type":730,"content":3418},[3419],{"text":3420,"type":734},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":802,"content":3422},[3423],{"type":730,"content":3424},[3425],{"text":3426,"type":734},"Next to the left hand, raise the left hand to the sky. ",{"type":802,"content":3428},[3429],{"type":730,"content":3430},[3431],{"text":3432,"type":734},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":802,"content":3434},[3435],{"type":730,"content":3436},[3437],{"text":3438,"type":734},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":785,"attrs":3440,"content":3441},{"level":826},[3442],{"text":3443,"type":734},"Kneeling Quad/Hip Flexor Stretch",{"type":2439,"attrs":3445,"content":3447},{"order":3446},{"order":2442},[3448,3454,3460],{"type":802,"content":3449},[3450],{"type":730,"content":3451},[3452],{"text":3453,"type":734},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":802,"content":3455},[3456],{"type":730,"content":3457},[3458],{"text":3459,"type":734},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":802,"content":3461},[3462],{"type":730,"content":3463},[3464],{"text":3465,"type":734},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":785,"attrs":3467,"content":3468},{"level":826},[3469],{"text":3470,"type":734},"Cat/Cow",{"type":2439,"attrs":3472,"content":3474},{"order":3473},{"order":2442},[3475,3481,3487],{"type":802,"content":3476},[3477],{"type":730,"content":3478},[3479],{"text":3480,"type":734},"Start on all fours, neutral spine. ",{"type":802,"content":3482},[3483],{"type":730,"content":3484},[3485],{"text":3486,"type":734},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":802,"content":3488},[3489],{"type":730,"content":3490},[3491],{"text":3492,"type":734},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":785,"attrs":3494,"content":3495},{"level":826},[3496],{"text":3497,"type":734},"Thread the Needle",{"type":2439,"attrs":3499,"content":3501},{"order":3500},{"order":2442},[3502,3508,3514],{"type":802,"content":3503},[3504],{"type":730,"content":3505},[3506],{"text":3507,"type":734},"Start on all fours. ",{"type":802,"content":3509},[3510],{"type":730,"content":3511},[3512],{"text":3513,"type":734},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":802,"content":3515},[3516],{"type":730,"content":3517},[3518],{"text":3519,"type":734},"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":785,"attrs":3521,"content":3522},{"level":826},[3523],{"text":3524,"type":734},"Thread the Needle With a Twist ",{"type":2439,"attrs":3526,"content":3528},{"order":3527},{"order":2442},[3529,3534,3540,3546],{"type":802,"content":3530},[3531],{"type":730,"content":3532},[3533],{"text":3507,"type":734},{"type":802,"content":3535},[3536],{"type":730,"content":3537},[3538],{"text":3539,"type":734},"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":802,"content":3541},[3542],{"type":730,"content":3543},[3544],{"text":3545,"type":734},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":802,"content":3547},[3548],{"type":730,"content":3549},[3550],{"text":3551,"type":734},"Return to the starting position.",{"type":785,"attrs":3553,"content":3554},{"level":826},[3555],{"text":3556,"type":734},"Scorpion Stretch (Prone) ",{"type":2439,"attrs":3558,"content":3560},{"order":3559},{"order":2442},[3561,3567],{"type":802,"content":3562},[3563],{"type":730,"content":3564},[3565],{"text":3566,"type":734},"Begin lying down, arms out in T. ",{"type":802,"content":3568},[3569],{"type":730,"content":3570},[3571],{"text":3572,"type":734},"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":785,"attrs":3574,"content":3575},{"level":787},[3576],{"text":3320,"type":734},{"type":730,"content":3578},[3579,3581,3589,3591,3599],{"text":3580,"type":734},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":3582,"type":734,"marks":3583},"range of motion improvements",[3584,3588],{"type":749,"attrs":3585},{"href":3586,"uuid":48,"anchor":48,"custom":3587,"target":752,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":2420},{"text":3590,"type":734},". 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":3592,"type":734,"marks":3593},"Studies",[3594,3598],{"type":749,"attrs":3595},{"href":3596,"uuid":48,"anchor":48,"custom":3597,"target":752,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":2420},{"text":3600,"type":734}," 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":785,"attrs":3602,"content":3603},{"level":787},[3604],{"text":1743,"type":734},{"type":730,"content":3606},[3607,3608,3614],{"text":1747,"type":734},{"text":1749,"type":734,"marks":3609},[3610,3613],{"type":749,"attrs":3611},{"href":1753,"uuid":48,"anchor":48,"custom":3612,"target":752,"linktype":13},{},{"type":2420},{"text":2574,"type":734},{"type":730,"content":3616},[3617],{"text":3273,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3619,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3624,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3625,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3620,"component":118,"meta_info":3621,"meta_title":7,"block_image":3622,"cover_image":3623,"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":3628,"title":3629,"plugin":43,"description":3630},"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":3632,"alt":3633,"name":7,"focus":7,"title":3633,"filename":3634,"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. 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