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Guide","2021-12-23T08:53:51.004Z","2022-09-26T19:55:12.755Z","2022-09-26T19:55:12.796Z",94559787,"293d7e30-918b-4f38-82a2-116aea50cf16",{"_uid":664,"faqs":665,"title":657,"topic":695,"author":710,"content":737,"category":1073,"schedule":1081,"component":1082,"meta_info":1083,"cover_image":1086,"description":1085},"db1e1297-11ee-4da1-ad21-05ba3c6fac89",[666,671,675,679,683,687,691],{"_uid":667,"answer":668,"question":669,"component":670},"50d27bb7-c658-4f4a-82f8-9a1f49fcf83b","Check out these exercises you can do sitting down...\n- Seated Quad Stretch\n- Seated Trunk Rotation\n- Calf Stretch\n- Hamstring Stretch\n- Neck Stretch\n- Cat/Cow","What are some exercises I can do sitting in a chair?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"69deab6a-d3f6-48a5-b7eb-7771d7659889","- Lift your right heel off of the floor and place it perpendicularly over your left knee\n- Use your right hand to gently push down on your right knee to attain a deeper stretch\n- Hold for 20-60 seconds\n- Repeat on the other side","Seated Quad Stretch",{"_uid":676,"answer":677,"question":678,"component":670},"09806fbf-7b4f-4f59-939e-e02465891d36","- In the direction you want to twist, place that same side hand on your chair, next to your hip\n- Twist at your torso until you are looking over your shoulder\n- Hold in the twisted position for 20-30 seconds\n- Be sure to keep your spine long and straight\n- Release slowly back to center\n- Repeat on the other side","Seated Trunk Rotation",{"_uid":680,"answer":681,"question":682,"component":670},"33a848ff-0c51-4e8b-928e-94d1f1ba9679","- Lift both of your heels off of the ground, pressing down through your toes and the balls of your feet\n- Hold for 20-30 seconds as you continue to draw your heels upward\n- Slowly release back down\n- Repeat 2 times","Calf Stretch",{"_uid":684,"answer":685,"question":686,"component":670},"d1a58d85-b06d-4516-b15d-9ba3ffcedb84","- Straighten your right leg (or both legs) out in front of you with your toes pointed upward\n- Keeping your spine straight, inhale and reach down towards your toes\n- Exhale and feel the stretch in your hamstrings\n- Hold for 20-60 seconds\n- Release back up\n- Repeat with the left leg","Hamstring Stretch",{"_uid":688,"answer":689,"question":690,"component":670},"cca5bbe2-4d97-477d-a02e-2f741c2cabe6","- Drop your ear towards your right shoulder and gently apply pressure with your right hand on your left ear\n- Hold the stretch for 20-30 seconds\n- Slowly release and repeat on the left side","Neck Stretch",{"_uid":692,"answer":693,"question":694,"component":670},"0cc1655d-7fd3-455c-b9ec-f6a47194e348","- From your seated position, inhale and expand your chest, drawing your shoulders back\n- Exhale, contract, and round your back, drawing your shoulders forward\n- Repeat this motion 10 times, being sure to breathe deeply","Cat/Cow",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":696,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":697,"component":39,"meta_info":705,"block_image":706,"cover_image":707,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":698,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":729,"full_slug":730,"sort_by_date":48,"position":731,"tag_list":732,"is_startpage":9,"parent_id":733,"meta_data":48,"group_id":734,"first_published_at":735,"release_id":48,"lang":60,"path":7,"alternates":736,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Raquel \"Rocky\" Harris","2021-10-07T12:39:37.751Z","2022-02-08T23:23:07.898Z","2022-02-08T23:23:07.920Z",76423440,"1ff878d7-c428-49af-a5d9-61e7e26113e2",{"bio":718,"_uid":719,"name":711,"photo":720,"component":724,"social_link_tiktok":725,"social_link_twitter":726,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":727,"social_link_linkedin":7,"social_link_instagram":728,"social_link_pinterest":7},"Raquel “Rocky” Harris has won titles in Karate, Kickboxing, and Muay Thai. She traveled with Team USA and secured a Gold Medal in her first World Championship tournament. Rocky is an author, screenwriter, fitness model, and FightCamp Trainer. She is also USA Boxing Coach certified.","3a9698cb-1622-4423-9a18-db187894f9ea",{"id":721,"alt":711,"name":722,"focus":48,"title":711,"filename":723,"copyright":7,"fieldtype":50},3804728,"FightCamp Trainer Raquel \"Rocky\" Harris","https://a.storyblok.com/f/115220/350x350/9dc2067ac5/raquel_rocky_harris.png","author","https://www.tiktok.com/@RaquelHarrisNYC","https://www.twitter.com/RaquelHarrisNYC","https://www.facebook.com/RaquelHarrisNYC","https://www.instagram.com/raquel.harris","raquel-rocky-harris","authors/raquel-rocky-harris",-190,[],65634443,"30ede7f2-da2f-4f27-aa2a-d8ebd17dfa71","2021-10-20T17:21:30.468Z",[],{"type":738,"content":739},"doc",[740,756,763,767,776,783,795,823,828,837,874,879,888,914,919,928,965,970,979,999,1004,1014,1034],{"type":741,"content":742},"paragraph",[743,746,754],{"text":744,"type":745},"Whether you are on an airplane or between courses at the dinner table, the holidays lack movement. The cozying up by the fireplace needs to be balanced with ","text",{"text":747,"type":745,"marks":748},"stretches",[749],{"type":750,"attrs":751},"link",{"href":752,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-dynamic-and-static-at-home-boxing-stretches","_blank",{"text":755,"type":745}," to improve muscle health. That’s why I’ve put together these six stretches that you can perform without having to get up from your seat.",{"type":757,"attrs":758,"content":760},"heading",{"level":759},2,[761],{"text":762,"type":745},"Dinner Table Stretch Exercises",{"type":741,"content":764},[765],{"text":766,"type":745},"(Stretches you can do in a chair)",{"type":741,"content":768},[769,774],{"text":770,"type":745,"marks":771},"Tip",[772],{"type":773},"bold",{"text":775,"type":745},": It’s always helpful to loosen up your body a bit even before stretching. If you are stiff, keep these stretches dynamic until you’re adequately warmed up.",{"type":757,"attrs":777,"content":779},{"level":778},3,[780,781],{"text":674,"type":745},{"type":782},"hard_break",{"type":784,"attrs":785},"blok",{"id":786,"body":787},"ab176c51-f85e-4006-9f61-972c027b7ed4",[788],{"_uid":789,"image":790,"component":793,"copyright_details":794},"i-e2442116-6b03-4c3b-a24d-dcc4d5e7f6ce",{"id":791,"alt":674,"name":7,"focus":48,"title":674,"filename":792,"copyright":7,"fieldtype":50},3567142,"https://a.storyblok.com/f/115220/700x1100/d8f6e8f07d/seated_quad_stretch.png","content_image",[],{"type":796,"content":797},"bullet_list",[798,805,811,817],{"type":799,"content":800},"list_item",[801],{"type":741,"content":802},[803],{"text":804,"type":745},"Lift your right heel off of the floor and place it perpendicularly over your left knee",{"type":799,"content":806},[807],{"type":741,"content":808},[809],{"text":810,"type":745},"Use your right hand to gently push down on your right knee to attain a deeper stretch",{"type":799,"content":812},[813],{"type":741,"content":814},[815],{"text":816,"type":745},"Hold for 20-60 seconds",{"type":799,"content":818},[819],{"type":741,"content":820},[821],{"text":822,"type":745},"Repeat on the other side",{"type":757,"attrs":824,"content":825},{"level":778},[826,827],{"text":678,"type":745},{"type":782},{"type":784,"attrs":829},{"id":786,"body":830},[831],{"_uid":832,"image":833,"component":793,"copyright_details":836},"i-f00616f4-9dd8-42d2-93c0-ee543cfc6827",{"id":834,"alt":678,"name":7,"focus":48,"title":678,"filename":835,"copyright":7,"fieldtype":50},3567150,"https://a.storyblok.com/f/115220/700x1100/269e22bfcf/seated_trunk_rotation.png",[],{"type":796,"content":838},[839,845,851,857,863,869],{"type":799,"content":840},[841],{"type":741,"content":842},[843],{"text":844,"type":745},"In the direction you want to twist, place that same side hand on your chair, next to your hip",{"type":799,"content":846},[847],{"type":741,"content":848},[849],{"text":850,"type":745},"Twist at your torso until you are looking over your shoulder",{"type":799,"content":852},[853],{"type":741,"content":854},[855],{"text":856,"type":745},"Hold in the twisted position for 20-30 seconds",{"type":799,"content":858},[859],{"type":741,"content":860},[861],{"text":862,"type":745},"Be sure to keep your spine long and straight",{"type":799,"content":864},[865],{"type":741,"content":866},[867],{"text":868,"type":745},"Release slowly back to center",{"type":799,"content":870},[871],{"type":741,"content":872},[873],{"text":822,"type":745},{"type":757,"attrs":875,"content":876},{"level":778},[877,878],{"text":682,"type":745},{"type":782},{"type":784,"attrs":880},{"id":786,"body":881},[882],{"_uid":883,"image":884,"component":793,"copyright_details":887},"i-b435d5d8-f8c9-43d7-8ff0-b2be496c6d09",{"id":885,"alt":682,"name":7,"focus":48,"title":682,"filename":886,"copyright":7,"fieldtype":50},3567139,"https://a.storyblok.com/f/115220/700x1100/20fd5a755f/calf_stretch.png",[],{"type":796,"content":889},[890,896,902,908],{"type":799,"content":891},[892],{"type":741,"content":893},[894],{"text":895,"type":745},"Lift both of your heels off of the ground, pressing down through your toes and the balls of your feet",{"type":799,"content":897},[898],{"type":741,"content":899},[900],{"text":901,"type":745},"Hold for 20-30 seconds as you continue to draw your heels upward",{"type":799,"content":903},[904],{"type":741,"content":905},[906],{"text":907,"type":745},"Slowly release back down",{"type":799,"content":909},[910],{"type":741,"content":911},[912],{"text":913,"type":745},"Repeat 2 times",{"type":757,"attrs":915,"content":916},{"level":778},[917,918],{"text":686,"type":745},{"type":782},{"type":784,"attrs":920},{"id":786,"body":921},[922],{"_uid":923,"image":924,"component":793,"copyright_details":927},"i-034c94d1-229d-42b9-b032-012dd864f5aa",{"id":925,"alt":686,"name":7,"focus":48,"title":686,"filename":926,"copyright":7,"fieldtype":50},3567152,"https://a.storyblok.com/f/115220/700x1100/83296c8287/hamstring_stretch.png",[],{"type":796,"content":929},[930,936,942,948,953,959],{"type":799,"content":931},[932],{"type":741,"content":933},[934],{"text":935,"type":745},"Straighten your right leg (or both legs) out in front of you with your toes pointed upward",{"type":799,"content":937},[938],{"type":741,"content":939},[940],{"text":941,"type":745},"Keeping your spine straight, inhale and reach down towards your toes",{"type":799,"content":943},[944],{"type":741,"content":945},[946],{"text":947,"type":745},"Exhale and feel the stretch in your hamstrings",{"type":799,"content":949},[950],{"type":741,"content":951},[952],{"text":816,"type":745},{"type":799,"content":954},[955],{"type":741,"content":956},[957],{"text":958,"type":745},"Release back up",{"type":799,"content":960},[961],{"type":741,"content":962},[963],{"text":964,"type":745},"Repeat with the left leg",{"type":757,"attrs":966,"content":967},{"level":778},[968,969],{"text":690,"type":745},{"type":782},{"type":784,"attrs":971},{"id":786,"body":972},[973],{"_uid":974,"image":975,"component":793,"copyright_details":978},"i-829cf256-1d06-4bd9-b669-3d5def140ec3",{"id":976,"alt":690,"name":7,"focus":48,"title":690,"filename":977,"copyright":7,"fieldtype":50},3567153,"https://a.storyblok.com/f/115220/700x1100/97b6d47112/neck_stretch.png",[],{"type":796,"content":980},[981,987,993],{"type":799,"content":982},[983],{"type":741,"content":984},[985],{"text":986,"type":745},"Drop your ear towards your right shoulder and gently apply pressure with your right hand on your left ear",{"type":799,"content":988},[989],{"type":741,"content":990},[991],{"text":992,"type":745},"Hold the stretch for 20-30 seconds",{"type":799,"content":994},[995],{"type":741,"content":996},[997],{"text":998,"type":745},"Slowly release and repeat on the left side",{"type":757,"attrs":1000,"content":1001},{"level":778},[1002,1003],{"text":694,"type":745},{"type":782},{"type":784,"attrs":1005},{"id":786,"body":1006},[1007],{"_uid":1008,"image":1009,"component":793,"copyright_details":1013},"i-e61f358d-e6b4-4701-b140-ce3c30702673",{"id":1010,"alt":1011,"name":7,"focus":48,"title":1011,"filename":1012,"copyright":7,"fieldtype":50},3567188,"Seated Cat Cow","https://a.storyblok.com/f/115220/1100x1100/e7dd3d9a82/seated_cat_cow.png",[],{"type":796,"content":1015},[1016,1022,1028],{"type":799,"content":1017},[1018],{"type":741,"content":1019},[1020],{"text":1021,"type":745},"From your seated position, inhale and expand your chest, drawing your shoulders back",{"type":799,"content":1023},[1024],{"type":741,"content":1025},[1026],{"text":1027,"type":745},"Exhale, contract, and round your back, drawing your shoulders forward",{"type":799,"content":1029},[1030],{"type":741,"content":1031},[1032],{"text":1033,"type":745},"Repeat this motion 10 times, being sure to breathe deeply",{"type":741,"content":1035},[1036,1038,1039,1040,1042,1048,1050,1056,1058,1064,1066,1071],{"text":1037,"type":745},"You shouldn’t be the only one feeling limber and loose throughout the holidays. Introduce these stretches to your friends and family, so everyone can get the most out of ”sitting” or enjoying the marathons of your favorite holiday movie. Sharing is caring this time of year, am I right!?!",{"type":782},{"type":782},{"text":1041,"type":745},"Want more ideas on how to stay fit this holiday season? Check out the FightCamp ",{"text":1043,"type":745,"marks":1044},"app",[1045],{"type":750,"attrs":1046},{"href":1047,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1049,"type":745},", ",{"text":1051,"type":745,"marks":1052},"blog",[1053],{"type":750,"attrs":1054},{"href":1055,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/",{"text":1057,"type":745},", and ",{"text":1059,"type":745,"marks":1060},"YouTube Channel",[1061],{"type":750,"attrs":1062},{"href":1063,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://bit.ly/3oYefXf",{"text":1065,"type":745}," for all the latest ",{"text":179,"type":745,"marks":1067},[1068],{"type":750,"attrs":1069},{"href":1070,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/5-minute-punching-bag-hiit-workout-for-the-holidays/",{"text":1072,"type":745}," and kickboxing workouts, nutrition & wellness tips, and tutorials from expert trainers for perfecting your technique.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1074,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1079,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1080,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1075,"component":118,"meta_info":1076,"meta_title":7,"block_image":1077,"cover_image":1078,"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},[],[],"2021-12-24 00:00","article",{"_uid":1084,"title":657,"plugin":43,"description":1085},"abb25857-c145-4e2b-8ffa-e1c8fb4baa6a","Whether you’re stuck at the dinner table or jet-setting to visit family, these seated stretches will help you keep balanced and flexible this holiday season.",{"id":1087,"alt":657,"name":7,"focus":48,"title":657,"filename":1088,"copyright":7,"fieldtype":50},3567444,"https://a.storyblok.com/f/115220/2400x990/87ed912da2/how-to-survive-the-holidays-fightcamp-stretching-guide.png","how-to-survive-the-holidays-fightcamp-stretching-guide","blogs/how-to-survive-the-holidays-fightcamp-stretching-guide",-3080,[1093],"featured",60887917,"5773c00a-13fb-4105-8075-43180dc46436","2021-12-24T01:24:00.000Z","training/how-to-survive-the-holidays-fightcamp-stretching-guide",[],["Reactive",1100],[1101,1521,1743,2122,2297,2640],{"name":1102,"created_at":1103,"published_at":1104,"updated_at":1105,"id":1106,"uuid":1107,"content":1108,"slug":1513,"full_slug":1514,"sort_by_date":48,"position":1515,"tag_list":1516,"is_startpage":9,"parent_id":1094,"meta_data":48,"group_id":1517,"first_published_at":1518,"release_id":48,"lang":60,"path":1519,"alternates":1520,"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":1109,"faqs":1110,"title":1102,"topic":1115,"author":1130,"content":1131,"category":1494,"schedule":1502,"component":1082,"meta_info":1503,"cover_image":1507,"description":1511,"contributors":1512},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1111],{"_uid":1112,"answer":1113,"question":1114,"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":1116,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1128,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1129,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1117,"component":39,"meta_info":1125,"block_image":1126,"cover_image":1127,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1118,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1123,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1124,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1119,"component":118,"meta_info":1120,"meta_title":7,"block_image":1121,"cover_image":1122,"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":738,"content":1132},[1133,1137,1141,1145,1158,1190,1194,1199,1203,1207,1212,1216,1236,1241,1245,1271,1275,1280,1284,1304,1309,1313,1333,1338,1342,1373,1378,1381,1401,1406,1410,1430,1435,1439,1459,1472,1477,1490],{"type":741,"content":1134},[1135],{"text":1136,"type":745},"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":741,"content":1138},[1139],{"text":1140,"type":745},"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":741,"content":1142},[1143],{"text":1144,"type":745},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":741,"content":1146},[1147,1149,1156],{"text":1148,"type":745},"With consistent resistance training and ",{"text":1150,"type":745,"marks":1151},"healthy nutrition",[1152],{"type":750,"attrs":1153},{"href":1154,"uuid":48,"anchor":48,"custom":1155,"target":753,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1157,"type":745},", women can develop strong arm muscles that will empower you to:",{"type":796,"content":1159},[1160,1166,1172,1178,1184],{"type":799,"content":1161},[1162],{"type":741,"content":1163},[1164],{"text":1165,"type":745},"Throw a solid punch",{"type":799,"content":1167},[1168],{"type":741,"content":1169},[1170],{"text":1171,"type":745},"Carry your kids or fur babies",{"type":799,"content":1173},[1174],{"type":741,"content":1175},[1176],{"text":1177,"type":745},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":799,"content":1179},[1180],{"type":741,"content":1181},[1182],{"text":1183,"type":745},"Feel confident in every tank top and sleeveless dress",{"type":799,"content":1185},[1186],{"type":741,"content":1187},[1188],{"text":1189,"type":745},"Haul all those bags from the car to the house in one trip ",{"type":741,"content":1191},[1192],{"text":1193,"type":745},"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":757,"attrs":1195,"content":1196},{"level":759},[1197],{"text":1198,"type":745},"Arm Exercises for Women",{"type":741,"content":1200},[1201],{"text":1202,"type":745},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":741,"content":1204},[1205],{"text":1206,"type":745},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":757,"attrs":1208,"content":1209},{"level":778},[1210],{"text":1211,"type":745},"1. Plank With Bicep Curl",{"type":741,"content":1213},[1214],{"text":1215,"type":745},"Target Muscles: Biceps & Core",{"type":796,"content":1217},[1218,1224,1230],{"type":799,"content":1219},[1220],{"type":741,"content":1221},[1222],{"text":1223,"type":745},"Begin in plank position, holding two dumbbells on the floor",{"type":799,"content":1225},[1226],{"type":741,"content":1227},[1228],{"text":1229,"type":745},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":799,"content":1231},[1232],{"type":741,"content":1233},[1234],{"text":1235,"type":745},"Maintain plank position and repeat with the other arm",{"type":757,"attrs":1237,"content":1238},{"level":778},[1239],{"text":1240,"type":745},"2. Overhead Tricep Extension",{"type":741,"content":1242},[1243],{"text":1244,"type":745},"Target Muscles: Triceps",{"type":796,"content":1246},[1247,1253,1259,1265],{"type":799,"content":1248},[1249],{"type":741,"content":1250},[1251],{"text":1252,"type":745},"Hold the weight overhead with both hands",{"type":799,"content":1254},[1255],{"type":741,"content":1256},[1257],{"text":1258,"type":745},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":799,"content":1260},[1261],{"type":741,"content":1262},[1263],{"text":1264,"type":745},"Straighten your elbows and extend the weight overhead",{"type":799,"content":1266},[1267],{"type":741,"content":1268},[1269],{"text":1270,"type":745},"Hold the fully extended position for a moment, then repeat slowly",{"type":741,"content":1272},[1273],{"text":1274,"type":745},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":757,"attrs":1276,"content":1277},{"level":778},[1278],{"text":1279,"type":745},"3. Upright Row ",{"type":741,"content":1281},[1282],{"text":1283,"type":745},"Target Muscles: Traps & Deltoids",{"type":796,"content":1285},[1286,1292,1298],{"type":799,"content":1287},[1288],{"type":741,"content":1289},[1290],{"text":1291,"type":745},"Begin standing with your feet hip-width apart",{"type":799,"content":1293},[1294],{"type":741,"content":1295},[1296],{"text":1297,"type":745},"Lift your barbell or dumbbells straight up toward your chin",{"type":799,"content":1299},[1300],{"type":741,"content":1301},[1302],{"text":1303,"type":745},"Pause at the top of the lift, lower, and repeat",{"type":757,"attrs":1305,"content":1306},{"level":778},[1307],{"text":1308,"type":745},"4. Lateral Arm Raise",{"type":741,"content":1310},[1311],{"text":1312,"type":745},"Target Muscles: Triceps & Shoulders",{"type":796,"content":1314},[1315,1321,1327],{"type":799,"content":1316},[1317],{"type":741,"content":1318},[1319],{"text":1320,"type":745},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":799,"content":1322},[1323],{"type":741,"content":1324},[1325],{"text":1326,"type":745},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":799,"content":1328},[1329],{"type":741,"content":1330},[1331],{"text":1332,"type":745},"Lower and repeat",{"type":757,"attrs":1334,"content":1335},{"level":778},[1336],{"text":1337,"type":745},"5. Dumbbell Bench Press",{"type":741,"content":1339},[1340],{"text":1341,"type":745},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":796,"content":1343},[1344,1350,1356,1367],{"type":799,"content":1345},[1346],{"type":741,"content":1347},[1348],{"text":1349,"type":745},"Begin laying on a bench with your feet flat on the floor",{"type":799,"content":1351},[1352],{"type":741,"content":1353},[1354],{"text":1355,"type":745},"Lift the dumbbells to chest height, with your hands facing forward",{"type":799,"content":1357},[1358],{"type":741,"content":1359},[1360,1362],{"text":1361,"type":745},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1363,"type":745,"marks":1364},"(don’t let the dumbbells touch)",[1365],{"type":1366},"italic",{"type":799,"content":1368},[1369],{"type":741,"content":1370},[1371],{"text":1372,"type":745},"Lower your arms and repeat",{"type":757,"attrs":1374,"content":1375},{"level":778},[1376],{"text":1377,"type":745},"6. Tricep Dips",{"type":741,"content":1379},[1380],{"text":1244,"type":745},{"type":796,"content":1382},[1383,1389,1395],{"type":799,"content":1384},[1385],{"type":741,"content":1386},[1387],{"text":1388,"type":745},"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":799,"content":1390},[1391],{"type":741,"content":1392},[1393],{"text":1394,"type":745},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":799,"content":1396},[1397],{"type":741,"content":1398},[1399],{"text":1400,"type":745},"Push yourself back up until your arms are almost straight, and repeat",{"type":757,"attrs":1402,"content":1403},{"level":778},[1404],{"text":1405,"type":745},"7. Decline Push-Up",{"type":741,"content":1407},[1408],{"text":1409,"type":745},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":796,"content":1411},[1412,1418,1424],{"type":799,"content":1413},[1414],{"type":741,"content":1415},[1416],{"text":1417,"type":745},"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":799,"content":1419},[1420],{"type":741,"content":1421},[1422],{"text":1423,"type":745},"Brace your core and glutes, and lower yourself down into a push-up",{"type":799,"content":1425},[1426],{"type":741,"content":1427},[1428],{"text":1429,"type":745},"Extend your elbows to push yourself up, and repeat",{"type":757,"attrs":1431,"content":1432},{"level":778},[1433],{"text":1434,"type":745},"8. Diamond Push-Up",{"type":741,"content":1436},[1437],{"text":1438,"type":745},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":796,"content":1440},[1441,1447,1453],{"type":799,"content":1442},[1443],{"type":741,"content":1444},[1445],{"text":1446,"type":745},"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":799,"content":1448},[1449],{"type":741,"content":1450},[1451],{"text":1452,"type":745},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":799,"content":1454},[1455],{"type":741,"content":1456},[1457],{"text":1458,"type":745},"Push yourself back up and repeat",{"type":741,"content":1460},[1461,1463,1470],{"text":1462,"type":745},"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":1464,"type":745,"marks":1465},"FightCamp Community",[1466],{"type":750,"attrs":1467},{"href":1468,"uuid":48,"anchor":48,"custom":1469,"target":753,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":1471,"type":745}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":757,"attrs":1473,"content":1474},{"level":759},[1475],{"text":1476,"type":745},"Train Like a Woman",{"type":741,"content":1478},[1479,1481,1488],{"text":1480,"type":745},"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":1482,"type":745,"marks":1483},"FightCamp",[1484],{"type":750,"attrs":1485},{"href":1486,"uuid":48,"anchor":48,"custom":1487,"target":753,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1489,"type":745}," 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":741,"content":1491},[1492],{"text":1493,"type":745},"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":1495,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1500,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1501,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1496,"component":118,"meta_info":1497,"meta_title":7,"block_image":1498,"cover_image":1499,"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":1504,"title":1505,"plugin":43,"description":1506},"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":1508,"alt":1509,"name":7,"focus":7,"title":1509,"filename":1510,"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,[1093],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z","training/{{story.slug}}",[],{"name":1522,"created_at":1523,"published_at":1524,"updated_at":1525,"id":1526,"uuid":1527,"content":1528,"slug":1737,"full_slug":1738,"sort_by_date":48,"position":1739,"tag_list":1740,"is_startpage":9,"parent_id":1094,"meta_data":48,"group_id":1741,"first_published_at":1524,"release_id":48,"lang":60,"path":1519,"alternates":1742,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":1529,"faqs":1530,"title":1522,"topic":1547,"author":1562,"content":1563,"category":1718,"schedule":1726,"component":1082,"meta_info":1727,"cover_image":1731,"description":1735,"contributors":1736},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1531,1535,1539,1543],{"_uid":1532,"answer":1533,"question":1534,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1536,"answer":1537,"question":1538,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1540,"answer":1541,"question":1542,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1544,"answer":1545,"question":1546,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1548,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1560,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1561,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1549,"component":39,"meta_info":1557,"block_image":1558,"cover_image":1559,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1550,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1555,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1556,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1551,"component":118,"meta_info":1552,"meta_title":7,"block_image":1553,"cover_image":1554,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":738,"content":1564},[1565,1569,1584,1588,1593,1596,1601,1606,1610,1615,1619,1624,1628,1633,1637,1642,1656,1660,1664,1668,1672,1677,1681,1695,1699,1704,1715],{"type":741,"content":1566},[1567],{"text":1568,"type":745},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":741,"content":1570},[1571,1573,1582],{"text":1572,"type":745},"Running for boxers is a critical element of ",{"text":1574,"type":745,"marks":1575},"roadwork drills",[1576,1580],{"type":750,"attrs":1577},{"href":1578,"uuid":48,"anchor":48,"custom":1579,"target":753,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1581},"underline",{"text":1583,"type":745}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":741,"content":1585},[1586],{"text":1587,"type":745},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":757,"attrs":1589,"content":1590},{"level":759},[1591],{"text":1592,"type":745},"Is Running Good for Boxing?",{"type":741,"content":1594},[1595],{"text":1533,"type":745},{"type":757,"attrs":1597,"content":1598},{"level":759},[1599],{"text":1600,"type":745},"Benefits of Running for Boxers",{"type":757,"attrs":1602,"content":1603},{"level":778},[1604],{"text":1605,"type":745},"Builds Endurance & Stamina",{"type":741,"content":1607},[1608],{"text":1609,"type":745},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":757,"attrs":1611,"content":1612},{"level":778},[1613],{"text":1614,"type":745},"Improves Cardiovascular System",{"type":741,"content":1616},[1617],{"text":1618,"type":745},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":757,"attrs":1620,"content":1621},{"level":778},[1622],{"text":1623,"type":745},"Strengthens Lower Body",{"type":741,"content":1625},[1626],{"text":1627,"type":745},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":757,"attrs":1629,"content":1630},{"level":778},[1631],{"text":1632,"type":745},"Teaches Discipline",{"type":741,"content":1634},[1635],{"text":1636,"type":745},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":757,"attrs":1638,"content":1639},{"level":778},[1640],{"text":1641,"type":745},"Enhances Mental Clarity",{"type":741,"content":1643},[1644,1646,1654],{"text":1645,"type":745},"Much like boxing, running can be a form of ",{"text":1647,"type":745,"marks":1648},"meditative movement",[1649,1653],{"type":750,"attrs":1650},{"href":1651,"uuid":48,"anchor":48,"custom":1652,"target":753,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1581},{"text":1655,"type":745}," that clears your head and focuses your mind.",{"type":757,"attrs":1657,"content":1658},{"level":759},[1659],{"text":1542,"type":745},{"type":741,"content":1661},[1662],{"text":1663,"type":745},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":741,"content":1665},[1666],{"text":1667,"type":745},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":741,"content":1669},[1670],{"text":1671,"type":745},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":757,"attrs":1673,"content":1674},{"level":759},[1675],{"text":1676,"type":745},"How Long Should I Be Running for Boxing?",{"type":741,"content":1678},[1679],{"text":1680,"type":745},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":741,"content":1682},[1683,1685,1693],{"text":1684,"type":745},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":1686,"type":745,"marks":1687},"10 minutes of running",[1688,1692],{"type":750,"attrs":1689},{"href":1690,"uuid":48,"anchor":48,"custom":1691,"target":753,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1581},{"text":1694,"type":745}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":741,"content":1696},[1697],{"text":1698,"type":745},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":757,"attrs":1700,"content":1701},{"level":759},[1702],{"text":1703,"type":745},"Train Like a Fighter",{"type":741,"content":1705},[1706,1707,1713],{"text":1480,"type":745},{"text":1482,"type":745,"marks":1708},[1709,1712],{"type":750,"attrs":1710},{"href":1486,"uuid":48,"anchor":48,"custom":1711,"target":753,"linktype":13},{},{"type":1581},{"text":1714,"type":745}," 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":741,"content":1716},[1717],{"text":1493,"type":745},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1719,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1724,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1720,"component":118,"meta_info":1721,"meta_title":7,"block_image":1722,"cover_image":1723,"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":1728,"title":1729,"plugin":43,"description":1730},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":1732,"alt":1733,"name":7,"focus":7,"title":1733,"filename":1734,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1093],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":1744,"created_at":1745,"published_at":1746,"updated_at":1747,"id":1748,"uuid":1749,"content":1750,"slug":2115,"full_slug":2116,"sort_by_date":48,"position":2117,"tag_list":2118,"is_startpage":9,"parent_id":1094,"meta_data":48,"group_id":2119,"first_published_at":2120,"release_id":48,"lang":60,"path":1519,"alternates":2121,"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":1751,"faqs":1752,"title":1744,"topic":1781,"author":1130,"content":1796,"category":2096,"schedule":2104,"component":1082,"meta_info":2105,"cover_image":2109,"description":2113,"contributors":2114},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[1753,1757,1761,1765,1769,1773,1777],{"_uid":1754,"answer":1755,"question":1756,"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":1758,"answer":1759,"question":1760,"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":1762,"answer":1763,"question":1764,"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":1766,"answer":1767,"question":1768,"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":1770,"answer":1771,"question":1772,"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":1774,"answer":1775,"question":1776,"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":1778,"answer":1779,"question":1780,"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":1782,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1794,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1795,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1783,"component":39,"meta_info":1791,"block_image":1792,"cover_image":1793,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1784,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1789,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1790,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1785,"component":118,"meta_info":1786,"meta_title":7,"block_image":1787,"cover_image":1788,"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":738,"content":1797},[1798,1803,1807,1811,1815,1835,1839,1843,1847,1852,1856,1900,1905,1909,1923,1927,1949,1954,1958,2026,2031,2035,2055,2060,2074,2078,2083,2093],{"type":757,"attrs":1799,"content":1800},{"level":759},[1801],{"text":1802,"type":745},"Boxing Terminology",{"type":741,"content":1804},[1805],{"text":1806,"type":745},"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":757,"attrs":1808,"content":1809},{"level":759},[1810],{"text":1756,"type":745},{"type":741,"content":1812},[1813],{"text":1814,"type":745},"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":796,"content":1816},[1817,1823],{"type":799,"content":1818},[1819],{"type":741,"content":1820},[1821],{"text":1822,"type":745},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":799,"content":1824},[1825],{"type":741,"content":1826},[1827,1829,1833],{"text":1828,"type":745},"Southpaw Stance",{"text":1830,"type":745,"marks":1831}," ",[1832],{"type":773},{"text":1834,"type":745},"– Standing with your right foot farther out in front than your left foot",{"type":757,"attrs":1836,"content":1837},{"level":759},[1838],{"text":1760,"type":745},{"type":741,"content":1840},[1841],{"text":1842,"type":745},"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":741,"content":1844},[1845],{"text":1846,"type":745},"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":757,"attrs":1848,"content":1849},{"level":778},[1850],{"text":1851,"type":745},"Boxing Punches",{"type":741,"content":1853},[1854],{"text":1855,"type":745},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":796,"content":1857},[1858,1864,1870,1876,1882,1888,1894],{"type":799,"content":1859},[1860],{"type":741,"content":1861},[1862],{"text":1863,"type":745},"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":799,"content":1865},[1866],{"type":741,"content":1867},[1868],{"text":1869,"type":745},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":799,"content":1871},[1872],{"type":741,"content":1873},[1874],{"text":1875,"type":745},"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":799,"content":1877},[1878],{"type":741,"content":1879},[1880],{"text":1881,"type":745},"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":799,"content":1883},[1884],{"type":741,"content":1885},[1886],{"text":1887,"type":745},"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":799,"content":1889},[1890],{"type":741,"content":1891},[1892],{"text":1893,"type":745},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":799,"content":1895},[1896],{"type":741,"content":1897},[1898],{"text":1899,"type":745},"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":757,"attrs":1901,"content":1902},{"level":778},[1903],{"text":1904,"type":745},"Boxing Movements",{"type":741,"content":1906},[1907],{"text":1908,"type":745},"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":796,"content":1910},[1911,1917],{"type":799,"content":1912},[1913],{"type":741,"content":1914},[1915],{"text":1916,"type":745},"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":799,"content":1918},[1919],{"type":741,"content":1920},[1921],{"text":1922,"type":745},"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":741,"content":1924},[1925],{"text":1926,"type":745},"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":796,"content":1928},[1929,1943],{"type":799,"content":1930},[1931],{"type":741,"content":1932},[1933,1941],{"text":1934,"type":745,"marks":1935},"Shoulder Roll",[1936,1940],{"type":750,"attrs":1937},{"href":1938,"uuid":48,"anchor":48,"custom":1939,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1581},{"text":1942,"type":745}," – 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":799,"content":1944},[1945],{"type":741,"content":1946},[1947],{"text":1948,"type":745},"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":757,"attrs":1950,"content":1951},{"level":778},[1952],{"text":1953,"type":745},"Boxing Training",{"type":741,"content":1955},[1956],{"text":1957,"type":745},"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":1959,"attrs":1960,"content":1963},"ordered_list",{"order":1961},{"order":1962},1,[1964,1970,1976,1990,2004],{"type":799,"content":1965},[1966],{"type":741,"content":1967},[1968],{"text":1969,"type":745},"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":799,"content":1971},[1972],{"type":741,"content":1973},[1974],{"text":1975,"type":745},"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":799,"content":1977},[1978],{"type":741,"content":1979},[1980,1988],{"text":1981,"type":745,"marks":1982},"Mittwork",[1983,1987],{"type":750,"attrs":1984},{"href":1985,"uuid":48,"anchor":48,"custom":1986,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1581},{"text":1989,"type":745}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":799,"content":1991},[1992],{"type":741,"content":1993},[1994,2002],{"text":1995,"type":745,"marks":1996},"Sparring",[1997,2001],{"type":750,"attrs":1998},{"href":1999,"uuid":48,"anchor":48,"custom":2000,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1581},{"text":2003,"type":745}," – 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":799,"content":2005},[2006],{"type":741,"content":2007},[2008,2016,2018,2024],{"text":2009,"type":745,"marks":2010},"Roadwork",[2011,2015],{"type":750,"attrs":2012},{"href":2013,"uuid":48,"anchor":48,"custom":2014,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1581},{"text":2017,"type":745}," – 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":1574,"type":745,"marks":2019},[2020,2023],{"type":750,"attrs":2021},{"href":2013,"uuid":48,"anchor":48,"custom":2022,"target":753,"linktype":13},{},{"type":1581},{"text":2025,"type":745}," to add to your boxer training.",{"type":757,"attrs":2027,"content":2028},{"level":778},[2029],{"text":2030,"type":745},"Heavy Bag Training",{"type":741,"content":2032},[2033],{"text":2034,"type":745},"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":796,"content":2036},[2037,2043,2049],{"type":799,"content":2038},[2039],{"type":741,"content":2040},[2041],{"text":2042,"type":745},"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":799,"content":2044},[2045],{"type":741,"content":2046},[2047],{"text":2048,"type":745},"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":799,"content":2050},[2051],{"type":741,"content":2052},[2053],{"text":2054,"type":745},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":757,"attrs":2056,"content":2057},{"level":778},[2058],{"text":2059,"type":745},"Recovery",{"type":741,"content":2061},[2062,2064,2072],{"text":2063,"type":745},"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":2065,"type":745,"marks":2066},"interview with FightCamp Trainer Coach PJ",[2067,2071],{"type":750,"attrs":2068},{"href":2069,"uuid":48,"anchor":48,"custom":2070,"target":753,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1581},{"text":2073,"type":745},", 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":741,"content":2075},[2076],{"text":2077,"type":745},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":757,"attrs":2079,"content":2080},{"level":759},[2081],{"text":2082,"type":745},"Talk and Train Like a Fighter",{"type":741,"content":2084},[2085,2086,2092],{"text":1480,"type":745},{"text":1482,"type":745,"marks":2087},[2088,2091],{"type":750,"attrs":2089},{"href":1486,"uuid":48,"anchor":48,"custom":2090,"target":753,"linktype":13},{},{"type":1581},{"text":1714,"type":745},{"type":741,"content":2094},[2095],{"text":1493,"type":745},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2097,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2102,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2103,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2098,"component":118,"meta_info":2099,"meta_title":7,"block_image":2100,"cover_image":2101,"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":2106,"title":2107,"plugin":43,"description":2108},"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":2110,"alt":2111,"name":7,"focus":7,"title":2111,"filename":2112,"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,[1093],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":2123,"created_at":2124,"published_at":2125,"updated_at":2126,"id":2127,"uuid":2128,"content":2129,"slug":2290,"full_slug":2291,"sort_by_date":48,"position":2292,"tag_list":2293,"is_startpage":9,"parent_id":1094,"meta_data":48,"group_id":2294,"first_published_at":2295,"release_id":48,"lang":60,"path":1519,"alternates":2296,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":2130,"faqs":2131,"title":2123,"topic":2148,"author":2163,"content":2164,"category":2272,"schedule":2280,"component":1082,"meta_info":2281,"cover_image":2285,"description":2288,"contributors":2289},"af46e437-bfbd-4a28-91a2-df5259454628",[2132,2136,2140,2144],{"_uid":2133,"answer":2134,"question":2135,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":2137,"answer":2138,"question":2139,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":2141,"answer":2142,"question":2143,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":2145,"answer":2146,"question":2147,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2149,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2161,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2162,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2150,"component":39,"meta_info":2158,"block_image":2159,"cover_image":2160,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2151,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2156,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2157,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2152,"component":118,"meta_info":2153,"meta_title":7,"block_image":2154,"cover_image":2155,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":738,"content":2165},[2166,2179,2184,2188,2193,2197,2211,2216,2229,2234,2238,2251,2255,2259,2268],{"type":741,"content":2167},[2168,2170,2177],{"text":2169,"type":745},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":2171,"type":745,"marks":2172},"Strength training",[2173],{"type":750,"attrs":2174},{"href":2175,"uuid":48,"anchor":48,"custom":2176,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":2178,"type":745}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":757,"attrs":2180,"content":2181},{"level":759},[2182],{"text":2183,"type":745},"Why do Boxers Train Their Neck?",{"type":741,"content":2185},[2186],{"text":2187,"type":745},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":757,"attrs":2189,"content":2190},{"level":759},[2191],{"text":2192,"type":745},"How do Boxers Strength Train Their Neck?",{"type":741,"content":2194},[2195],{"text":2196,"type":745},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":796,"content":2198},[2199,2205],{"type":799,"content":2200},[2201],{"type":741,"content":2202},[2203],{"text":2204,"type":745},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":799,"content":2206},[2207],{"type":741,"content":2208},[2209],{"text":2210,"type":745},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":757,"attrs":2212,"content":2213},{"level":759},[2214],{"text":2215,"type":745},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":741,"content":2217},[2218,2220,2227],{"text":2219,"type":745},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":2221,"type":745,"marks":2222},"injury",[2223],{"type":750,"attrs":2224},{"href":2225,"uuid":48,"anchor":48,"custom":2226,"target":753,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":2228,"type":745}," occurring.",{"type":757,"attrs":2230,"content":2231},{"level":759},[2232],{"text":2233,"type":745},"How Often Should Boxers Train Their Neck?",{"type":741,"content":2235},[2236],{"text":2237,"type":745},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":784,"attrs":2239},{"id":2240,"body":2241},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[2242],{"_uid":2243,"text":2244,"image":2245,"author":2249,"component":2250},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":2246,"alt":2247,"name":7,"focus":7,"title":2247,"filename":2248,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":741,"content":2252},[2253],{"text":2254,"type":745},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":757,"attrs":2256,"content":2257},{"level":759},[2258],{"text":1703,"type":745},{"type":741,"content":2260},[2261,2262,2267],{"text":1480,"type":745},{"text":1482,"type":745,"marks":2263},[2264],{"type":750,"attrs":2265},{"href":1486,"uuid":48,"anchor":48,"custom":2266,"target":753,"linktype":13},{},{"text":1714,"type":745},{"type":741,"content":2269},[2270],{"text":2271,"type":745},"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":2273,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2278,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2279,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2274,"component":118,"meta_info":2275,"meta_title":7,"block_image":2276,"cover_image":2277,"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},[],[],"2023-01-31 00:00",{"_uid":2282,"title":2283,"plugin":43,"description":2284},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":2286,"alt":2247,"name":7,"focus":7,"title":2247,"filename":2287,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1093],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":2298,"created_at":2299,"published_at":2300,"updated_at":2301,"id":2302,"uuid":2303,"content":2304,"slug":2633,"full_slug":2634,"sort_by_date":48,"position":2635,"tag_list":2636,"is_startpage":9,"parent_id":1094,"meta_data":48,"group_id":2637,"first_published_at":2638,"release_id":48,"lang":60,"path":1519,"alternates":2639,"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":2305,"faqs":2306,"title":2298,"topic":2319,"author":2334,"content":2335,"category":2614,"schedule":2622,"component":1082,"meta_info":2623,"cover_image":2627,"description":2631,"contributors":2632},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2307,2311,2315],{"_uid":2308,"answer":2309,"question":2310,"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":2312,"answer":2313,"question":2314,"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":2316,"answer":2317,"question":2318,"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":2320,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2332,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2333,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2321,"component":39,"meta_info":2329,"block_image":2330,"cover_image":2331,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2322,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2327,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2328,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2323,"component":118,"meta_info":2324,"meta_title":7,"block_image":2325,"cover_image":2326,"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":738,"content":2336},[2337,2350,2354,2366,2371,2376,2404,2409,2436,2441,2463,2467,2489,2494,2516,2521,2548,2553,2569,2573,2597,2601,2611],{"type":741,"content":2338},[2339,2341,2348],{"text":2340,"type":745},"Post-workout ",{"text":747,"type":745,"marks":2342},[2343,2347],{"type":750,"attrs":2344},{"href":2345,"uuid":48,"anchor":48,"custom":2346,"target":753,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1581},{"text":2349,"type":745}," 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":757,"attrs":2351,"content":2352},{"level":759},[2353],{"text":2310,"type":745},{"type":741,"content":2355},[2356,2364],{"text":2357,"type":745,"marks":2358},"Research",[2359,2363],{"type":750,"attrs":2360},{"href":2361,"uuid":48,"anchor":48,"custom":2362,"target":753,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1581},{"text":2365,"type":745}," 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":757,"attrs":2367,"content":2368},{"level":759},[2369],{"text":2370,"type":745},"7 Stretches to Help You Recover Post-Workout",{"type":757,"attrs":2372,"content":2373},{"level":778},[2374],{"text":2375,"type":745},"Shoulder Flossing",{"type":1959,"attrs":2377,"content":2379},{"order":2378},{"order":1962},[2380,2386,2392,2398],{"type":799,"content":2381},[2382],{"type":741,"content":2383},[2384],{"text":2385,"type":745},"Start in a standing position.",{"type":799,"content":2387},[2388],{"type":741,"content":2389},[2390],{"text":2391,"type":745},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":799,"content":2393},[2394],{"type":741,"content":2395},[2396],{"text":2397,"type":745},"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":799,"content":2399},[2400],{"type":741,"content":2401},[2402],{"text":2403,"type":745},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":757,"attrs":2405,"content":2406},{"level":778},[2407],{"text":2408,"type":745},"World's Greatest Stretch ",{"type":1959,"attrs":2410,"content":2411},{"order":1962},[2412,2418,2424,2430],{"type":799,"content":2413},[2414],{"type":741,"content":2415},[2416],{"text":2417,"type":745},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":799,"content":2419},[2420],{"type":741,"content":2421},[2422],{"text":2423,"type":745},"Next to the left hand, raise the left hand to the sky. ",{"type":799,"content":2425},[2426],{"type":741,"content":2427},[2428],{"text":2429,"type":745},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":799,"content":2431},[2432],{"type":741,"content":2433},[2434],{"text":2435,"type":745},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":757,"attrs":2437,"content":2438},{"level":778},[2439],{"text":2440,"type":745},"Kneeling Quad/Hip Flexor Stretch",{"type":1959,"attrs":2442,"content":2444},{"order":2443},{"order":1962},[2445,2451,2457],{"type":799,"content":2446},[2447],{"type":741,"content":2448},[2449],{"text":2450,"type":745},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":799,"content":2452},[2453],{"type":741,"content":2454},[2455],{"text":2456,"type":745},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":799,"content":2458},[2459],{"type":741,"content":2460},[2461],{"text":2462,"type":745},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":757,"attrs":2464,"content":2465},{"level":778},[2466],{"text":694,"type":745},{"type":1959,"attrs":2468,"content":2470},{"order":2469},{"order":1962},[2471,2477,2483],{"type":799,"content":2472},[2473],{"type":741,"content":2474},[2475],{"text":2476,"type":745},"Start on all fours, neutral spine. ",{"type":799,"content":2478},[2479],{"type":741,"content":2480},[2481],{"text":2482,"type":745},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":799,"content":2484},[2485],{"type":741,"content":2486},[2487],{"text":2488,"type":745},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":757,"attrs":2490,"content":2491},{"level":778},[2492],{"text":2493,"type":745},"Thread the Needle",{"type":1959,"attrs":2495,"content":2497},{"order":2496},{"order":1962},[2498,2504,2510],{"type":799,"content":2499},[2500],{"type":741,"content":2501},[2502],{"text":2503,"type":745},"Start on all fours. ",{"type":799,"content":2505},[2506],{"type":741,"content":2507},[2508],{"text":2509,"type":745},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":799,"content":2511},[2512],{"type":741,"content":2513},[2514],{"text":2515,"type":745},"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":757,"attrs":2517,"content":2518},{"level":778},[2519],{"text":2520,"type":745},"Thread the Needle With a Twist ",{"type":1959,"attrs":2522,"content":2524},{"order":2523},{"order":1962},[2525,2530,2536,2542],{"type":799,"content":2526},[2527],{"type":741,"content":2528},[2529],{"text":2503,"type":745},{"type":799,"content":2531},[2532],{"type":741,"content":2533},[2534],{"text":2535,"type":745},"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":799,"content":2537},[2538],{"type":741,"content":2539},[2540],{"text":2541,"type":745},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":799,"content":2543},[2544],{"type":741,"content":2545},[2546],{"text":2547,"type":745},"Return to the starting position.",{"type":757,"attrs":2549,"content":2550},{"level":778},[2551],{"text":2552,"type":745},"Scorpion Stretch (Prone) ",{"type":1959,"attrs":2554,"content":2556},{"order":2555},{"order":1962},[2557,2563],{"type":799,"content":2558},[2559],{"type":741,"content":2560},[2561],{"text":2562,"type":745},"Begin lying down, arms out in T. ",{"type":799,"content":2564},[2565],{"type":741,"content":2566},[2567],{"text":2568,"type":745},"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":757,"attrs":2570,"content":2571},{"level":759},[2572],{"text":2318,"type":745},{"type":741,"content":2574},[2575,2577,2585,2587,2595],{"text":2576,"type":745},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2578,"type":745,"marks":2579},"range of motion improvements",[2580,2584],{"type":750,"attrs":2581},{"href":2582,"uuid":48,"anchor":48,"custom":2583,"target":753,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1581},{"text":2586,"type":745},". 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":2588,"type":745,"marks":2589},"Studies",[2590,2594],{"type":750,"attrs":2591},{"href":2592,"uuid":48,"anchor":48,"custom":2593,"target":753,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1581},{"text":2596,"type":745}," 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":757,"attrs":2598,"content":2599},{"level":759},[2600],{"text":1703,"type":745},{"type":741,"content":2602},[2603,2604,2610],{"text":1480,"type":745},{"text":1482,"type":745,"marks":2605},[2606,2609],{"type":750,"attrs":2607},{"href":1486,"uuid":48,"anchor":48,"custom":2608,"target":753,"linktype":13},{},{"type":1581},{"text":1714,"type":745},{"type":741,"content":2612},[2613],{"text":2271,"type":745},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2615,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2620,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2621,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2616,"component":118,"meta_info":2617,"meta_title":7,"block_image":2618,"cover_image":2619,"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":2624,"title":2625,"plugin":43,"description":2626},"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":2628,"alt":2629,"name":7,"focus":7,"title":2629,"filename":2630,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1093],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2641,"created_at":2642,"published_at":2643,"updated_at":2644,"id":2645,"uuid":2646,"content":2647,"slug":2918,"full_slug":2919,"sort_by_date":48,"position":2920,"tag_list":2921,"is_startpage":9,"parent_id":1094,"meta_data":48,"group_id":2922,"first_published_at":2923,"release_id":48,"lang":60,"path":1519,"alternates":2924,"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":2648,"faqs":2649,"title":2662,"topic":2663,"author":2163,"content":2678,"category":2900,"schedule":1726,"component":1082,"meta_info":2908,"cover_image":2912,"description":2916,"contributors":2917},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2650,2654,2658],{"_uid":2651,"answer":2652,"question":2653,"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":2655,"answer":2656,"question":2657,"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":2659,"answer":2660,"question":2661,"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":2664,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2676,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2677,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2665,"component":39,"meta_info":2673,"block_image":2674,"cover_image":2675,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2666,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2671,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2672,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2667,"component":118,"meta_info":2668,"meta_title":7,"block_image":2669,"cover_image":2670,"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":738,"content":2679},[2680,2684,2689,2702,2716,2721,2741,2745,2750,2767,2771,2791,2795,2800,2815,2819,2824,2848,2853,2867,2871,2883,2887,2897],{"type":741,"content":2681},[2682],{"text":2683,"type":745},"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":757,"attrs":2685,"content":2686},{"level":759},[2687],{"text":2688,"type":745},"Floyd “Money” Mayweather Jr.",{"type":784,"attrs":2690},{"id":2691,"body":2692},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2693],{"url":2694,"_uid":2696,"image":2697,"component":793,"copyright_details":2701},{"id":7,"url":7,"linktype":2695,"fieldtype":14,"cached_url":7},"story","i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2698,"alt":2699,"name":7,"focus":7,"title":2699,"filename":2700,"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":741,"content":2703},[2704,2706,2714],{"text":2705,"type":745},"Regarded as the best technical boxer of this age, ",{"text":2707,"type":745,"marks":2708},"Floyd Mayweather Jr.",[2709,2713],{"type":750,"attrs":2710},{"href":2711,"uuid":48,"anchor":48,"custom":2712,"target":753,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1581},{"text":2715,"type":745}," 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":757,"attrs":2717,"content":2718},{"level":778},[2719],{"text":2720,"type":745},"The Philly Shell",{"type":796,"content":2722},[2723,2729,2735],{"type":799,"content":2724},[2725],{"type":741,"content":2726},[2727],{"text":2728,"type":745},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":799,"content":2730},[2731],{"type":741,"content":2732},[2733],{"text":2734,"type":745},"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":799,"content":2736},[2737],{"type":741,"content":2738},[2739],{"text":2740,"type":745},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":741,"content":2742},[2743],{"text":2744,"type":745},"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":757,"attrs":2746,"content":2747},{"level":759},[2748],{"text":2749,"type":745},"Pernell “Sweet Pea” Whitaker",{"type":784,"attrs":2751},{"id":2691,"body":2752},[2753],{"url":2754,"_uid":2755,"image":2756,"component":793,"copyright_details":2760},{"id":7,"url":7,"linktype":2695,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2757,"alt":2758,"name":7,"focus":7,"title":2758,"filename":2759,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2761],{"_uid":2762,"link":2763,"title":2765,"component":2766},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2764,"target":753,"linktype":13,"fieldtype":14,"cached_url":2764},"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":741,"content":2768},[2769],{"text":2770,"type":745},"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":796,"content":2772},[2773,2779,2785],{"type":799,"content":2774},[2775],{"type":741,"content":2776},[2777],{"text":2778,"type":745},"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":799,"content":2780},[2781],{"type":741,"content":2782},[2783],{"text":2784,"type":745},"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":799,"content":2786},[2787],{"type":741,"content":2788},[2789],{"text":2790,"type":745},"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":741,"content":2792},[2793],{"text":2794,"type":745},"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":757,"attrs":2796,"content":2797},{"level":759},[2798],{"text":2799,"type":745},"Muhammad Ali",{"type":784,"attrs":2801},{"id":2691,"body":2802},[2803],{"url":2804,"_uid":2805,"image":2806,"component":793,"copyright_details":2809},{"id":7,"url":7,"linktype":2695,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2807,"alt":2699,"name":7,"focus":7,"title":2699,"filename":2808,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2810],{"_uid":2811,"link":2812,"title":2814,"component":2766},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2813,"target":753,"linktype":13,"fieldtype":14,"cached_url":2813},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":741,"content":2816},[2817],{"text":2818,"type":745},"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":757,"attrs":2820,"content":2821},{"level":778},[2822],{"text":2823,"type":745},"The Ali Shuffle",{"type":796,"content":2825},[2826,2842],{"type":799,"content":2827},[2828],{"type":741,"content":2829},[2830,2832,2840],{"text":2831,"type":745},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2833,"type":745,"marks":2834},"To do the Ali Shuffle",[2835,2839],{"type":750,"attrs":2836},{"href":2837,"uuid":48,"anchor":48,"custom":2838,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1581},{"text":2841,"type":745},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":799,"content":2843},[2844],{"type":741,"content":2845},[2846],{"text":2847,"type":745},"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":757,"attrs":2849,"content":2850},{"level":778},[2851],{"text":2852,"type":745},"The Rope a Dope",{"type":796,"content":2854},[2855,2861],{"type":799,"content":2856},[2857],{"type":741,"content":2858},[2859],{"text":2860,"type":745},"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":799,"content":2862},[2863],{"type":741,"content":2864},[2865],{"text":2866,"type":745},"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":741,"content":2868},[2869],{"text":2870,"type":745},"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":741,"content":2872},[2873,2875,2881],{"text":2874,"type":745},"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":1464,"type":745,"marks":2876},[2877,2880],{"type":750,"attrs":2878},{"href":1468,"uuid":48,"anchor":48,"custom":2879,"target":753,"linktype":13},{},{"type":1581},{"text":2882,"type":745},"!",{"type":757,"attrs":2884,"content":2885},{"level":759},[2886],{"text":1703,"type":745},{"type":741,"content":2888},[2889,2890,2896],{"text":1480,"type":745},{"text":1482,"type":745,"marks":2891},[2892,2895],{"type":750,"attrs":2893},{"href":1486,"uuid":48,"anchor":48,"custom":2894,"target":753,"linktype":13},{},{"type":1581},{"text":1489,"type":745},{"type":741,"content":2898},[2899],{"text":1493,"type":745},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2901,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2906,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2907,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2902,"component":118,"meta_info":2903,"meta_title":7,"block_image":2904,"cover_image":2905,"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":2909,"title":2910,"plugin":43,"description":2911},"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":2913,"alt":2914,"name":7,"focus":7,"title":2914,"filename":2915,"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,[1093],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":1082,"created_at":2926,"published_at":2927,"updated_at":2928,"id":2929,"uuid":2930,"content":2931,"slug":1082,"full_slug":2952,"sort_by_date":48,"position":446,"tag_list":2953,"is_startpage":9,"parent_id":2954,"meta_data":48,"group_id":2955,"first_published_at":2956,"release_id":48,"lang":60,"path":7,"alternates":2957,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2932,"component":2933,"meta_info":2934,"custom_content_list":2936},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2935,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2937,2942,2947],{"_uid":2938,"label":2939,"value":2940,"dev_id":2941,"component":745},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2943,"label":2944,"value":2945,"dev_id":2946,"component":745},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2948,"label":2949,"value":2950,"dev_id":2951,"component":745},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1787013248351]