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Tuck your toes and lift your hips. Place your feet hip-width apart or wider with your toes pointed straight ahead. As your heels descend to the floor, work your legs toward straight, press your thighs back, and engage your quadriceps. If your spine starts to round, keep a slight bend in your knees. Lift your sits bones toward the sky and lengthen your back and sides. Your hands should be shoulder-distance apart with your index fingers pointing straight ahead and your fingers spread out wide. Press down through the base of your thumb and index finger, reducing any weight in your wrists. Straighten your arms, draw your forearms in, and lift away from the mat. Rotate your upper arms out and slide your shoulders down your back. Keep your neck long and align your ears between your upper arms. Gaze toward your belly button. Draw your shoulders away from your ears, press your hips up and back, and keep your back from rounding. Continue to breathe and hold for 20 seconds","Downward Facing Dog",{"_uid":676,"answer":677,"question":678,"component":670},"2126e10c-7544-4b7c-b6a8-711ec44d863e","From the downward-facing dog pose, roll your body into a high plank position. Drop your knees and lower yourself onto the ground. Place your palms and forearms on the ground next to your chest and press into the floor, lifting your chest up. Hold this pose for 15 seconds. Release back down to the mat","Sphinx Pose",{"_uid":680,"answer":681,"question":682,"component":670},"07057ac4-e50d-4ae1-b3b8-773f8c027c2f","Stretches lower back, thighs, shoulders, and arms. From a kneeling position, bring your big toes together and spread your knees out wider than your torso. Fold forward from the crease of your hips and place your forehead on the floor. Place your arms by your sides or extend them out forward with your palms facing down. Drop your hips back toward your heels. Close your eyes and continue to inhale and exhale deeply. Hold this pose for as long as you’d like.","Child’s Pose",{"_uid":684,"answer":685,"question":686,"component":670},"315d931c-aed5-4e96-9021-666a998ffe68","Begin on all fours and press your hands into the ground. Round your back towards the sky and lift the sides of your waist away from the floor. Draw your lower belly toward your spine and tuck your tailbone under. Keep the sides of your neck long and allow your head to hang towards the floor. Spread your shoulder blades apart. Press down through your palms and simultaneously lift your chest and your tailbone toward the sky. Draw down through your shoulder blades and slide your shoulders down your back. As your stomach draws down toward the floor, gaze up and keep your spine long. Repeat flowing between the two poses for 15 seconds.","Cat-Cow Pose","Tough as a Mother | Stretching and Recovery for Moms",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":689,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":701,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":702,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":690,"component":39,"meta_info":698,"block_image":699,"cover_image":700,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":691,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":696,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":692,"component":118,"meta_info":693,"meta_title":7,"block_image":694,"cover_image":695,"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":704,"created_at":705,"published_at":706,"updated_at":707,"id":708,"uuid":709,"content":710,"slug":720,"full_slug":721,"sort_by_date":48,"position":133,"tag_list":722,"is_startpage":9,"parent_id":723,"meta_data":48,"group_id":724,"first_published_at":725,"release_id":48,"lang":60,"path":48,"alternates":726,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Shanie Smash","2021-08-11T04:34:28.071Z","2022-02-08T23:32:50.344Z","2022-02-08T23:32:50.361Z",65634458,"4142592f-c148-458f-92f8-14109b3c6e00",{"bio":711,"_uid":712,"name":713,"photo":714,"component":717,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":718,"social_link_linkedin":7,"social_link_instagram":719,"social_link_pinterest":7},"Shanie \"Smash\" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.","d2991143-0ebd-407b-882a-34f18228dcd8","Shanie \"Smash\" Rusth",{"id":715,"alt":713,"name":7,"focus":48,"title":713,"filename":716,"copyright":7,"fieldtype":50},3804763,"https://a.storyblok.com/f/115220/350x350/e49a4383cc/shanie_smash_rusth.png","author","https://www.facebook.com/ShanieSMASHRusth","https://www.instagram.com/shaniesmash","shanie-smash","authors/shanie-smash",[],65634443,"6e090df1-6d33-4c8b-bf07-456dfe01f05a","2021-08-17T21:42:56.612Z",[],{"type":728,"content":729},"doc",[730,736,749,753,757,761,768,774,788,880,884,894,926,930,941,979,983,993,1049,1054,1058,1071],{"type":731,"content":732},"paragraph",[733],{"text":734,"type":735},"The most amazing and magical transformation that a woman can face is growing and birthing a baby. It is truly astonishing to see what our bodies are capable of when we bear a child. Women are literally the vessels that bring souls into this world, and we should always remember and be proud of this, especially after becoming new moms.","text",{"type":731,"content":737},[738,747],{"text":739,"type":735,"marks":740},"During pregnancy",[741],{"type":742,"attrs":743},"link",{"href":744,"uuid":48,"anchor":48,"custom":745,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/5-bodyweight-exercises-to-do-during-pregnancy",{},"_blank",{"text":748,"type":735}," and childbirth, our bodies are not only put under a lot of stress, but they also go through major physical changes. Your pelvis may be unstable and more prone to aches and pains. Your shoulders may become more rounded and forward-facing due to the extra weight you are carrying and from holding and feeding your baby. Also, your core and pelvic floor have been stretched tremendously and will need adequate time to heal. Rushing to work out may just hinder your recovery process. Remember that it took over nine months for your body to grow your baby and you shouldn’t expect to see results overnight. Rather than jumping into a strenuous exercise routine, ease into it with some stretches.",{"type":731,"content":750},[751],{"text":752,"type":735},"Important note: Before doing these stretches or starting any other exercise routine, make sure to get clearance from your doctor.",{"type":731,"content":754},[755],{"text":756,"type":735},"Do these 4 stretches if you’re a new mom who is feeling the tension in your shoulders, neck, back, and hips.",{"type":731,"content":758},[759],{"text":760,"type":735},"Hold each pose for 15 to 20 seconds or cycle through them for a full mobility routine.",{"type":762,"attrs":763,"content":765},"heading",{"level":764},2,[766],{"text":767,"type":735},"4 Postpartum Stretches",{"type":762,"attrs":769,"content":771},{"level":770},3,[772],{"text":773,"type":735},"Downward-Facing Dog Pose",{"type":775,"attrs":776},"blok",{"id":777,"body":778},"484578bf-80f7-464f-9cbc-27d1c77ba6ef",[779],{"url":780,"_uid":782,"image":783,"component":786,"copyright_details":787},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"story","i-3d411e40-1921-453b-a839-0695de2f2b23",{"id":784,"alt":773,"name":7,"focus":48,"title":773,"filename":785,"copyright":7,"fieldtype":50},4586369,"https://a.storyblok.com/f/115220/1380x700/7ca3ae2cd6/downward_facing_dog_pose.png","content_image",[],{"type":789,"content":790},"bullet_list",[791,798,804,810,824,838,844,850,856,862,868,874],{"type":792,"content":793},"list_item",[794],{"type":731,"content":795},[796],{"text":797,"type":735},"Begin on your hands and knees",{"type":792,"content":799},[800],{"type":731,"content":801},[802],{"text":803,"type":735},"Tuck your toes and lift your hips",{"type":792,"content":805},[806],{"type":731,"content":807},[808],{"text":809,"type":735},"Place your feet hip-width apart or wider with your toes pointed straight ahead",{"type":792,"content":811},[812,816],{"type":731,"content":813},[814],{"text":815,"type":735},"As your heels descend to the floor, work your legs toward straight, press your thighs back, and engage your quadriceps",{"type":789,"content":817},[818],{"type":792,"content":819},[820],{"type":731,"content":821},[822],{"text":823,"type":735},"If your spine starts to round, keep a slight bend in your knees",{"type":792,"content":825},[826,830],{"type":731,"content":827},[828],{"text":829,"type":735},"Lift your sits bones toward the sky and lengthen your back and sides",{"type":789,"content":831},[832],{"type":792,"content":833},[834],{"type":731,"content":835},[836],{"text":837,"type":735},"Your hands should be shoulder distance apart with your index fingers pointing straight ahead and your fingers spread out wide",{"type":792,"content":839},[840],{"type":731,"content":841},[842],{"text":843,"type":735},"Press down through the base of your thumb and index finger, reducing any weight in your wrists",{"type":792,"content":845},[846],{"type":731,"content":847},[848],{"text":849,"type":735},"Straighten your arms, draw your forearms in, and lift away from the mat",{"type":792,"content":851},[852],{"type":731,"content":853},[854],{"text":855,"type":735},"Rotate your upper arms out and slide your shoulders down your back",{"type":792,"content":857},[858],{"type":731,"content":859},[860],{"text":861,"type":735},"Keep your neck long and align your ears between your upper arms",{"type":792,"content":863},[864],{"type":731,"content":865},[866],{"text":867,"type":735},"Gaze toward your belly button",{"type":792,"content":869},[870],{"type":731,"content":871},[872],{"text":873,"type":735},"Draw your shoulders away from your ears, press your hips up and back, and keep your back from rounding",{"type":792,"content":875},[876],{"type":731,"content":877},[878],{"text":879,"type":735},"Continue to breathe and hold for 20 seconds",{"type":762,"attrs":881,"content":882},{"level":770},[883],{"text":678,"type":735},{"type":775,"attrs":885},{"id":777,"body":886},[887],{"url":888,"_uid":889,"image":890,"component":786,"copyright_details":893},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-44f8b41e-639c-41bb-8841-3778a73b730d",{"id":891,"alt":678,"name":7,"focus":48,"title":678,"filename":892,"copyright":7,"fieldtype":50},4586335,"https://a.storyblok.com/f/115220/1380x700/e2158df981/sphinx_pose.png",[],{"type":789,"content":895},[896,902,908,914,920],{"type":792,"content":897},[898],{"type":731,"content":899},[900],{"text":901,"type":735},"From the downward-facing dog pose, roll your body into a high plank position",{"type":792,"content":903},[904],{"type":731,"content":905},[906],{"text":907,"type":735},"Drop your knees and lower yourself onto the ground",{"type":792,"content":909},[910],{"type":731,"content":911},[912],{"text":913,"type":735},"Place your palms and forearms on the ground next to your chest and press into the floor, lifting your chest up",{"type":792,"content":915},[916],{"type":731,"content":917},[918],{"text":919,"type":735},"Hold this pose for 15 seconds",{"type":792,"content":921},[922],{"type":731,"content":923},[924],{"text":925,"type":735},"Release back down to the mat",{"type":762,"attrs":927,"content":928},{"level":770},[929],{"text":682,"type":735},{"type":775,"attrs":931},{"id":777,"body":932},[933],{"url":934,"_uid":935,"image":936,"component":786,"copyright_details":940},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-31eb7701-16a6-4b37-8be0-d52dfce05c9f",{"id":937,"alt":938,"name":7,"focus":48,"title":938,"filename":939,"copyright":7,"fieldtype":50},4586258,"Child's Pose","https://a.storyblok.com/f/115220/1380x700/1ba7be3353/childs_pose.png",[],{"type":789,"content":942},[943,949,955,961,967,973],{"type":792,"content":944},[945],{"type":731,"content":946},[947],{"text":948,"type":735},"From a kneeling position, bring your big toes together and spread your knees out wider than your torso",{"type":792,"content":950},[951],{"type":731,"content":952},[953],{"text":954,"type":735},"Fold forward from the crease of your hips and place your forehead on the floor",{"type":792,"content":956},[957],{"type":731,"content":958},[959],{"text":960,"type":735},"Place your arms by your sides or extend them out forward with your palms facing down",{"type":792,"content":962},[963],{"type":731,"content":964},[965],{"text":966,"type":735},"Drop your hips back toward your heels",{"type":792,"content":968},[969],{"type":731,"content":970},[971],{"text":972,"type":735},"Close your eyes and continue to inhale and exhale deeply",{"type":792,"content":974},[975],{"type":731,"content":976},[977],{"text":978,"type":735},"Hold this pose for as long as you’d like",{"type":762,"attrs":980,"content":981},{"level":770},[982],{"text":686,"type":735},{"type":775,"attrs":984},{"id":777,"body":985},[986],{"url":987,"_uid":988,"image":989,"component":786,"copyright_details":992},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-82125f02-2917-4634-a958-30394a2a8b7f",{"id":990,"alt":686,"name":7,"focus":48,"title":686,"filename":991,"copyright":7,"fieldtype":50},4585900,"https://a.storyblok.com/f/115220/1380x700/cca179a420/cat_cow_pose.png",[],{"type":789,"content":994},[995,1001,1007,1013,1019,1025,1031,1037,1043],{"type":792,"content":996},[997],{"type":731,"content":998},[999],{"text":1000,"type":735},"Begin on all fours and press your hands into the ground",{"type":792,"content":1002},[1003],{"type":731,"content":1004},[1005],{"text":1006,"type":735},"Round your back towards the sky and lift the sides of your waist away from the floor",{"type":792,"content":1008},[1009],{"type":731,"content":1010},[1011],{"text":1012,"type":735},"Draw your lower belly toward your spine and tuck your tailbone under",{"type":792,"content":1014},[1015],{"type":731,"content":1016},[1017],{"text":1018,"type":735},"Keep the sides of your neck long and allow your head to hang towards the floor",{"type":792,"content":1020},[1021],{"type":731,"content":1022},[1023],{"text":1024,"type":735},"Spread your shoulder blades apart",{"type":792,"content":1026},[1027],{"type":731,"content":1028},[1029],{"text":1030,"type":735},"Press down through your palms and simultaneously lift your chest and your tailbone toward the sky",{"type":792,"content":1032},[1033],{"type":731,"content":1034},[1035],{"text":1036,"type":735},"Draw down through your shoulder blades and slide your shoulders down your back",{"type":792,"content":1038},[1039],{"type":731,"content":1040},[1041],{"text":1042,"type":735},"As your stomach draws down toward the floor, gaze up and keep your spine long",{"type":792,"content":1044},[1045],{"type":731,"content":1046},[1047],{"text":1048,"type":735},"Repeat flowing between the two poses for 15 seconds",{"type":762,"attrs":1050,"content":1051},{"level":764},[1052],{"text":1053,"type":735},"Tough As A Mother",{"type":731,"content":1055},[1056],{"text":1057,"type":735},"There should be no rush or pressure to get your pre-baby body back. Your main focus as a new mom should be staying healthy so that you can raise a healthy baby. I like to say that when a child is born, so is the mother. Ease into this new role, rather than rushing to go back to your previous self, because that person has transformed into something even greater.",{"type":731,"content":1059},[1060,1062,1069],{"text":1061,"type":735},"Moms, we know you’re tough – show us your inner fighter and get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1063,"type":735,"marks":1064},"FightCamp App",[1065],{"type":742,"attrs":1066},{"href":1067,"uuid":48,"anchor":48,"custom":1068,"target":746,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1070,"type":735}," and train with real fighters from the comfort of your own home.",{"type":775,"attrs":1072},{"id":1073,"body":1074},"7244bffb-41f7-4b63-965e-b31e73a8b354",[1075],{"url":1076,"_uid":1078,"image":1079,"component":786,"copyright_details":1083},{"id":7,"url":1077,"linktype":13,"fieldtype":14,"cached_url":1077},"https://fightcamp.app.link/GD872R25zob","i-fa25f633-2649-4712-99de-2f88808736c3",{"id":1080,"alt":1081,"name":7,"focus":48,"title":1081,"filename":1082,"copyright":7,"fieldtype":50},4331964,"Try A Free Workout - Download The FightCamp App","https://a.storyblok.com/f/115220/1380x500/52120db4c5/blog_in-article_ads_free_workout_opt2_041222.png",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1085,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1090,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1091,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1086,"component":118,"meta_info":1087,"meta_title":7,"block_image":1088,"cover_image":1089,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-05-03 00:00","article",{"_uid":1095,"title":1096,"plugin":43,"description":1097},"d84e0ab8-1714-4ed5-b252-3fe61d78a4f3","Tough as a Mother: Stretching & Recovery for Moms | FightCamp","Mother’s Day shouldn’t be the only time we celebrate moms and motherhood. Moms are tough every day! FightCamp has four stretches to release tension and destress.",{"id":1099,"alt":657,"name":7,"focus":48,"title":657,"filename":1100,"copyright":7,"fieldtype":50},4586601,"https://a.storyblok.com/f/115220/2400x990/0034de8b87/tough-as-a-mother-stretching-and-recovery-for-moms.png","Mother’s Day shouldn’t be the only time we celebrate moms and motherhood. Moms are tough every day! Do these four (4) stretches to release tension and destress.",[],"tough-as-a-mother-stretching-and-recovery-for-moms","blogs/tough-as-a-mother-stretching-and-recovery-for-moms",[1106],"featured",60887917,"4c52f269-3ef9-40d8-b740-1e8147da0bcb","2022-05-03T23:59:00.000Z","training/{{story.slug}}",[],["Reactive",1113],[1114,1461,1733,1909,2085,2314],{"name":1115,"created_at":1116,"published_at":1117,"updated_at":1118,"id":1119,"uuid":1120,"content":1121,"slug":1455,"full_slug":1456,"sort_by_date":48,"position":1457,"tag_list":1458,"is_startpage":9,"parent_id":1107,"meta_data":48,"group_id":1459,"first_published_at":1117,"release_id":48,"lang":60,"path":1110,"alternates":1460,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":1122,"faqs":1123,"title":1115,"topic":1172,"author":1187,"content":1188,"category":1438,"schedule":1446,"component":1093,"meta_info":1447,"cover_image":1451,"description":1450,"contributors":1454},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1124,1128,1132,1136,1140,1144,1148,1152,1156,1160,1164,1168],{"_uid":1125,"answer":1126,"question":1127,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":1129,"answer":1130,"question":1131,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":1133,"answer":1134,"question":1135,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":1137,"answer":1138,"question":1139,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":1141,"answer":1142,"question":1143,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":1145,"answer":1146,"question":1147,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":1149,"answer":1150,"question":1151,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":1153,"answer":1154,"question":1155,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":1157,"answer":1158,"question":1159,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":1161,"answer":1162,"question":1163,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":1165,"answer":1166,"question":1167,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":1169,"answer":1170,"question":1171,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1173,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1185,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1186,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1174,"component":39,"meta_info":1182,"block_image":1183,"cover_image":1184,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1175,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1180,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1181,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1176,"component":118,"meta_info":1177,"meta_title":7,"block_image":1178,"cover_image":1179,"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},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":728,"content":1189},[1190,1210,1222,1235,1240,1244,1255,1259,1273,1277,1282,1285,1289,1300,1312,1316,1319,1324,1335,1347,1351,1354,1359,1370,1374,1378,1382,1385,1390,1401,1405,1409,1413,1418,1422,1434],{"type":731,"content":1191},[1192,1194,1200,1202,1208],{"text":1193,"type":735},"Out of the ",{"text":1195,"type":735,"marks":1196},"six (6) basic punches",[1197],{"type":742,"attrs":1198},{"href":1199,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1201,"type":735}," in boxing, punch number one is the ",{"text":1203,"type":735,"marks":1204},"jab",[1205],{"type":742,"attrs":1206},{"href":1207,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1209,"type":735},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":731,"content":1211},[1212,1214,1220],{"text":1213,"type":735},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1215,"type":735,"marks":1216},"Coach PJ",[1217],{"type":742,"attrs":1218},{"href":1219,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":1221,"type":735}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":775,"attrs":1223},{"id":1224,"body":1225},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1226],{"_uid":1227,"link":1228,"image":1230,"title":1232,"component":1234},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1229,"linktype":13,"fieldtype":14,"cached_url":1229},"https://youtu.be/JM-8c3EqwZg",{"id":1231,"alt":1232,"name":7,"focus":48,"title":1232,"filename":1233,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png","image_video_link",{"type":762,"attrs":1236,"content":1237},{"level":764},[1238],{"text":1239,"type":735},"5 Most Common Jab Mistakes",{"type":762,"attrs":1241,"content":1242},{"level":770},[1243],{"text":1135,"type":735},{"type":775,"attrs":1245},{"id":1224,"body":1246},[1247],{"url":1248,"_uid":1249,"image":1250,"component":786,"copyright_details":1254},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1251,"alt":1252,"name":7,"focus":48,"title":1252,"filename":1253,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":731,"content":1256},[1257],{"text":1258,"type":735},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":789,"content":1260},[1261,1267],{"type":792,"content":1262},[1263],{"type":731,"content":1264},[1265],{"text":1266,"type":735},"While extending the arm to punch",{"type":792,"content":1268},[1269],{"type":731,"content":1270},[1271],{"text":1272,"type":735},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":731,"content":1274},[1275],{"text":1276,"type":735},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":762,"attrs":1278,"content":1279},{"level":770},[1280],{"text":1281,"type":735},"How To Fix It:",{"type":731,"content":1283},[1284],{"text":1138,"type":735},{"type":762,"attrs":1286,"content":1287},{"level":770},[1288],{"text":1143,"type":735},{"type":775,"attrs":1290},{"id":1224,"body":1291},[1292],{"url":1293,"_uid":1294,"image":1295,"component":786,"copyright_details":1299},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1296,"alt":1297,"name":7,"focus":48,"title":1297,"filename":1298,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":731,"content":1301},[1302,1304,1310],{"text":1303,"type":735},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":1305,"type":735,"marks":1306},"hook",[1307],{"type":742,"attrs":1308},{"href":1309,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":1311,"type":735}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":762,"attrs":1313,"content":1314},{"level":770},[1315],{"text":1281,"type":735},{"type":731,"content":1317},[1318],{"text":1146,"type":735},{"type":762,"attrs":1320,"content":1321},{"level":770},[1322],{"text":1323,"type":735},"3. Pushing the Jab",{"type":775,"attrs":1325},{"id":1224,"body":1326},[1327],{"url":1328,"_uid":1329,"image":1330,"component":786,"copyright_details":1334},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1331,"alt":1332,"name":7,"focus":48,"title":1332,"filename":1333,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":731,"content":1336},[1337,1339,1345],{"text":1338,"type":735},"“Pushing the jab” means leaning into the punch. In your ",{"text":1340,"type":735,"marks":1341},"boxing stance",[1342],{"type":742,"attrs":1343},{"href":1344,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":1346,"type":735},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":762,"attrs":1348,"content":1349},{"level":770},[1350],{"text":1281,"type":735},{"type":731,"content":1352},[1353],{"text":1154,"type":735},{"type":762,"attrs":1355,"content":1356},{"level":770},[1357],{"text":1358,"type":735},"4. Flaring Your Elbows",{"type":775,"attrs":1360},{"id":1224,"body":1361},[1362],{"url":1363,"_uid":1364,"image":1365,"component":786,"copyright_details":1369},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":1366,"alt":1367,"name":7,"focus":48,"title":1367,"filename":1368,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":731,"content":1371},[1372],{"text":1373,"type":735},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":731,"content":1375},[1376],{"text":1377,"type":735},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":762,"attrs":1379,"content":1380},{"level":770},[1381],{"text":1281,"type":735},{"type":731,"content":1383},[1384],{"text":1162,"type":735},{"type":762,"attrs":1386,"content":1387},{"level":770},[1388],{"text":1389,"type":735},"5. Not Jabbing Enough",{"type":775,"attrs":1391},{"id":1224,"body":1392},[1393],{"url":1394,"_uid":1395,"image":1396,"component":786,"copyright_details":1400},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":1397,"alt":1398,"name":7,"focus":48,"title":1398,"filename":1399,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":731,"content":1402},[1403],{"text":1404,"type":735},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":762,"attrs":1406,"content":1407},{"level":770},[1408],{"text":1281,"type":735},{"type":731,"content":1410},[1411],{"text":1412,"type":735},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":762,"attrs":1414,"content":1415},{"level":764},[1416],{"text":1417,"type":735},"Keep On Jabbing",{"type":731,"content":1419},[1420],{"text":1421,"type":735},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":731,"content":1423},[1424,1426,1432],{"text":1425,"type":735},"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":1427,"type":735,"marks":1428},"FightCamp",[1429],{"type":742,"attrs":1430},{"href":1431,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1433,"type":735}," 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":731,"content":1435},[1436],{"text":1437,"type":735},"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":1439,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1444,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1445,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1440,"component":118,"meta_info":1441,"meta_title":7,"block_image":1442,"cover_image":1443,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":1448,"title":1449,"plugin":43,"description":1450},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":1452,"alt":1115,"name":7,"focus":48,"title":1115,"filename":1453,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1106],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":1462,"created_at":1463,"published_at":1464,"updated_at":1465,"id":1466,"uuid":1467,"content":1468,"slug":1727,"full_slug":1728,"sort_by_date":48,"position":1729,"tag_list":1730,"is_startpage":9,"parent_id":1107,"meta_data":48,"group_id":1731,"first_published_at":1464,"release_id":48,"lang":60,"path":1110,"alternates":1732,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":1469,"faqs":1470,"title":1462,"topic":1491,"author":1506,"content":1507,"category":1708,"schedule":1716,"component":1093,"meta_info":1717,"cover_image":1721,"description":1725,"contributors":1726},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1471,1475,1479,1483,1487],{"_uid":1472,"answer":1473,"question":1474,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1476,"answer":1477,"question":1478,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":1480,"answer":1481,"question":1482,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":1484,"answer":1485,"question":1486,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":1488,"answer":1489,"question":1490,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1492,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1504,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1505,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1493,"component":39,"meta_info":1501,"block_image":1502,"cover_image":1503,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1494,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1499,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1500,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1495,"component":118,"meta_info":1496,"meta_title":7,"block_image":1497,"cover_image":1498,"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":728,"content":1508},[1509,1524,1528,1532,1536,1540,1544,1547,1552,1557,1571,1576,1580,1585,1589,1594,1608,1612,1616,1630,1644,1648,1652,1666,1671,1675,1689,1694,1704],{"type":731,"content":1510},[1511,1513,1522],{"text":1512,"type":735},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1514,"type":735,"marks":1515},"interval training",[1516,1520],{"type":742,"attrs":1517},{"href":1518,"uuid":48,"anchor":48,"custom":1519,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1521},"underline",{"text":1523,"type":735}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":731,"content":1525},[1526],{"text":1527,"type":735},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":762,"attrs":1529,"content":1530},{"level":764},[1531],{"text":1474,"type":735},{"type":731,"content":1533},[1534],{"text":1535,"type":735},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":731,"content":1537},[1538],{"text":1539,"type":735},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":762,"attrs":1541,"content":1542},{"level":764},[1543],{"text":1478,"type":735},{"type":731,"content":1545},[1546],{"text":1477,"type":735},{"type":762,"attrs":1548,"content":1549},{"level":764},[1550],{"text":1551,"type":735},"Unique Benefits of HIIT",{"type":762,"attrs":1553,"content":1554},{"level":770},[1555],{"text":1556,"type":735},"Maximum Effectiveness in Less Time",{"type":731,"content":1558},[1559,1561,1569],{"text":1560,"type":735},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":1562,"type":735,"marks":1563},"25-30% more calories",[1564,1568],{"type":742,"attrs":1565},{"href":1566,"uuid":48,"anchor":48,"custom":1567,"target":746,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1521},{"text":1570,"type":735}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":762,"attrs":1572,"content":1573},{"level":770},[1574],{"text":1575,"type":735},"Tones Muscle",{"type":731,"content":1577},[1578],{"text":1579,"type":735},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":762,"attrs":1581,"content":1582},{"level":770},[1583],{"text":1584,"type":735},"Adds Variety",{"type":731,"content":1586},[1587],{"text":1588,"type":735},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":762,"attrs":1590,"content":1591},{"level":770},[1592],{"text":1593,"type":735},"Improves Cardiovascular Health",{"type":731,"content":1595},[1596,1598,1606],{"text":1597,"type":735},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":1599,"type":735,"marks":1600},"greater improvements in blood pressure",[1601,1605],{"type":742,"attrs":1602},{"href":1603,"uuid":48,"anchor":48,"custom":1604,"target":746,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1521},{"text":1607,"type":735}," and blood sugar than moderate-intensity workouts. ",{"type":762,"attrs":1609,"content":1610},{"level":764},[1611],{"text":1486,"type":735},{"type":731,"content":1613},[1614],{"text":1615,"type":735},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":731,"content":1617},[1618,1620,1628],{"text":1619,"type":735},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":1621,"type":735,"marks":1622},"roadwork",[1623,1627],{"type":742,"attrs":1624},{"href":1625,"uuid":48,"anchor":48,"custom":1626,"target":746,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1521},{"text":1629,"type":735},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":731,"content":1631},[1632,1634,1642],{"text":1633,"type":735},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1635,"type":735,"marks":1636},"HIIT jump rope workout",[1637,1641],{"type":742,"attrs":1638},{"href":1639,"uuid":48,"anchor":48,"custom":1640,"target":746,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1521},{"text":1643,"type":735}," for a full-body cardio blast in just minutes.",{"type":762,"attrs":1645,"content":1646},{"level":764},[1647],{"text":1490,"type":735},{"type":731,"content":1649},[1650],{"text":1651,"type":735},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":731,"content":1653},[1654,1656,1664],{"text":1655,"type":735},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1657,"type":735,"marks":1658},"10 minutes of HIIT boxing",[1659,1663],{"type":742,"attrs":1660},{"href":1661,"uuid":48,"anchor":48,"custom":1662,"target":746,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1521},{"text":1665,"type":735}," and feel the difference with just one workout.",{"type":762,"attrs":1667,"content":1668},{"level":764},[1669],{"text":1670,"type":735},"Hit With HIIT",{"type":731,"content":1672},[1673],{"text":1674,"type":735},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":731,"content":1676},[1677,1679,1687],{"text":1678,"type":735},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1680,"type":735,"marks":1681},"FightCamp’s extensive library of HIIT workouts",[1682,1686],{"type":742,"attrs":1683},{"href":1684,"uuid":48,"anchor":48,"custom":1685,"target":746,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1521},{"text":1688,"type":735},"!",{"type":762,"attrs":1690,"content":1691},{"level":764},[1692],{"text":1693,"type":735},"Train Like a Fighter",{"type":731,"content":1695},[1696,1697,1703],{"text":1425,"type":735},{"text":1427,"type":735,"marks":1698},[1699,1702],{"type":742,"attrs":1700},{"href":1431,"uuid":48,"anchor":48,"custom":1701,"target":746,"linktype":13},{},{"type":1521},{"text":1433,"type":735},{"type":731,"content":1705},[1706],{"text":1707,"type":735},"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":1709,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1714,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1715,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1710,"component":118,"meta_info":1711,"meta_title":7,"block_image":1712,"cover_image":1713,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":1718,"title":1719,"plugin":43,"description":1720},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":1722,"alt":1723,"name":7,"focus":7,"title":1723,"filename":1724,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1106],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1734,"created_at":1735,"published_at":1736,"updated_at":1737,"id":1738,"uuid":1739,"content":1740,"slug":1903,"full_slug":1904,"sort_by_date":48,"position":1905,"tag_list":1906,"is_startpage":9,"parent_id":1107,"meta_data":48,"group_id":1907,"first_published_at":1736,"release_id":48,"lang":60,"path":1110,"alternates":1908,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":1741,"faqs":1742,"title":1734,"topic":1759,"author":1774,"content":1775,"category":1884,"schedule":1892,"component":1093,"meta_info":1893,"cover_image":1897,"description":1901,"contributors":1902},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1743,1747,1751,1755],{"_uid":1744,"answer":1745,"question":1746,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":1748,"answer":1749,"question":1750,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":1752,"answer":1753,"question":1754,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":1756,"answer":1757,"question":1758,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1760,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1772,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1773,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1761,"component":39,"meta_info":1769,"block_image":1770,"cover_image":1771,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1762,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1767,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1768,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1763,"component":118,"meta_info":1764,"meta_title":7,"block_image":1765,"cover_image":1766,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":728,"content":1776},[1777,1781,1786,1806,1811,1815,1820,1823,1828,1840,1845,1858,1863,1867,1871,1881],{"type":731,"content":1778},[1779],{"text":1780,"type":735},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":762,"attrs":1782,"content":1783},{"level":764},[1784],{"text":1785,"type":735},"Practice, Practice, Practice",{"type":731,"content":1787},[1788,1790,1795,1797,1804],{"text":1789,"type":735},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1791,"type":735,"marks":1792},"always",[1793],{"type":1794},"italic",{"text":1796,"type":735}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1798,"type":735,"marks":1799},"mirror",[1800],{"type":742,"attrs":1801},{"href":1802,"uuid":48,"anchor":48,"custom":1803,"target":746,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1805,"type":735}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":762,"attrs":1807,"content":1808},{"level":770},[1809],{"text":1810,"type":735},"Shoulder Touch Drill",{"type":731,"content":1812},[1813],{"text":1814,"type":735},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":762,"attrs":1816,"content":1817},{"level":770},[1818],{"text":1819,"type":735},"Cobra Bag",{"type":731,"content":1821},[1822],{"text":1749,"type":735},{"type":762,"attrs":1824,"content":1825},{"level":770},[1826],{"text":1827,"type":735},"Sparring",{"type":731,"content":1829},[1830,1832,1838],{"text":1831,"type":735},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1827,"type":735,"marks":1833},[1834],{"type":742,"attrs":1835},{"href":1836,"uuid":48,"anchor":48,"custom":1837,"target":746,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1839,"type":735}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":762,"attrs":1841,"content":1842},{"level":770},[1843],{"text":1844,"type":735},"“Free flow” mitt work",{"type":731,"content":1846},[1847,1849,1856],{"text":1848,"type":735},"Free flow ",{"text":1850,"type":735,"marks":1851},"mitt work",[1852],{"type":742,"attrs":1853},{"href":1854,"uuid":48,"anchor":48,"custom":1855,"target":746,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1857,"type":735}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":762,"attrs":1859,"content":1860},{"level":770},[1861],{"text":1862,"type":735},"Think Fast",{"type":731,"content":1864},[1865],{"text":1866,"type":735},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":762,"attrs":1868,"content":1869},{"level":764},[1870],{"text":1693,"type":735},{"type":731,"content":1872},[1873,1874,1879],{"text":1425,"type":735},{"text":1427,"type":735,"marks":1875},[1876],{"type":742,"attrs":1877},{"href":1431,"uuid":48,"anchor":48,"custom":1878,"target":746,"linktype":13},{},{"text":1880,"type":735}," 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":731,"content":1882},[1883],{"text":1707,"type":735},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1885,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1890,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1891,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1886,"component":118,"meta_info":1887,"meta_title":7,"block_image":1888,"cover_image":1889,"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":1894,"title":1895,"plugin":43,"description":1896},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":1898,"alt":1899,"name":7,"focus":7,"title":1899,"filename":1900,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1106],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1910,"created_at":1911,"published_at":1912,"updated_at":1913,"id":1914,"uuid":1915,"content":1916,"slug":2079,"full_slug":2080,"sort_by_date":48,"position":2081,"tag_list":2082,"is_startpage":9,"parent_id":1107,"meta_data":48,"group_id":2083,"first_published_at":1912,"release_id":48,"lang":60,"path":1110,"alternates":2084,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":1917,"faqs":1918,"title":1910,"topic":1935,"author":1774,"content":1950,"category":2060,"schedule":2068,"component":1093,"meta_info":2069,"cover_image":2073,"description":2077,"contributors":2078},"52144e3e-d0cf-4037-a459-fad9641f4053",[1919,1923,1927,1931],{"_uid":1920,"answer":1921,"question":1922,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":1924,"answer":1925,"question":1926,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":1928,"answer":1929,"question":1930,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":1932,"answer":1933,"question":1934,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1936,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1948,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1949,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1937,"component":39,"meta_info":1945,"block_image":1946,"cover_image":1947,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1938,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1943,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1944,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1939,"component":118,"meta_info":1940,"meta_title":7,"block_image":1941,"cover_image":1942,"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":728,"content":1951},[1952,1956,1961,1966,1979,1983,1988,1992,1997,2008,2013,2026,2031,2044,2048,2057],{"type":731,"content":1953},[1954],{"text":1955,"type":735},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":762,"attrs":1957,"content":1958},{"level":764},[1959],{"text":1960,"type":735},"4 Ways To Tire Out Your Opponent",{"type":762,"attrs":1962,"content":1963},{"level":770},[1964],{"text":1965,"type":735},"A Consistent Body Attack",{"type":731,"content":1967},[1968,1970,1977],{"text":1969,"type":735},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":1971,"type":735,"marks":1972},"opponent’s body",[1973],{"type":742,"attrs":1974},{"href":1975,"uuid":48,"anchor":48,"custom":1976,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":1978,"type":735},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":731,"content":1980},[1981],{"text":1982,"type":735},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":762,"attrs":1984,"content":1985},{"level":770},[1986],{"text":1987,"type":735},"Constant Pressure",{"type":731,"content":1989},[1990],{"text":1991,"type":735},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":762,"attrs":1993,"content":1994},{"level":770},[1995],{"text":1996,"type":735},"Cut Off the Ring ",{"type":731,"content":1998},[1999,2006],{"text":2000,"type":735,"marks":2001},"Cutting off the space",[2002],{"type":742,"attrs":2003},{"href":2004,"uuid":48,"anchor":48,"custom":2005,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2007,"type":735}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":762,"attrs":2009,"content":2010},{"level":770},[2011],{"text":2012,"type":735},"Attack the Arms",{"type":731,"content":2014},[2015,2017,2024],{"text":2016,"type":735},"This is a favorite trick of ",{"text":2018,"type":735,"marks":2019},"Canelo Alvarez",[2020],{"type":742,"attrs":2021},{"href":2022,"uuid":48,"anchor":48,"custom":2023,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":2025,"type":735}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":762,"attrs":2027,"content":2028},{"level":764},[2029],{"text":2030,"type":735},"Sapping Their Strength",{"type":731,"content":2032},[2033,2035,2042],{"text":2034,"type":735},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":2036,"type":735,"marks":2037},"Mike Tyson",[2038],{"type":742,"attrs":2039},{"href":2040,"uuid":48,"anchor":48,"custom":2041,"target":746,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":2043,"type":735}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":762,"attrs":2045,"content":2046},{"level":764},[2047],{"text":1693,"type":735},{"type":731,"content":2049},[2050,2051,2056],{"text":1425,"type":735},{"text":1427,"type":735,"marks":2052},[2053],{"type":742,"attrs":2054},{"href":1431,"uuid":48,"anchor":48,"custom":2055,"target":746,"linktype":13},{},{"text":1433,"type":735},{"type":731,"content":2058},[2059],{"text":1707,"type":735},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2061,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2066,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2067,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2062,"component":118,"meta_info":2063,"meta_title":7,"block_image":2064,"cover_image":2065,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-13 00:00",{"_uid":2070,"title":2071,"plugin":43,"description":2072},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":2074,"alt":2075,"name":7,"focus":48,"title":2075,"filename":2076,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[1106],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":2086,"created_at":2087,"published_at":2088,"updated_at":2089,"id":2090,"uuid":2091,"content":2092,"slug":2307,"full_slug":2308,"sort_by_date":48,"position":2309,"tag_list":2310,"is_startpage":9,"parent_id":1107,"meta_data":48,"group_id":2311,"first_published_at":2312,"release_id":48,"lang":60,"path":1110,"alternates":2313,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":2093,"faqs":2094,"title":2086,"topic":2111,"author":2126,"content":2127,"category":2291,"schedule":2299,"component":1093,"meta_info":2300,"cover_image":2303,"description":2302,"contributors":2306},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[2095,2099,2103,2107],{"_uid":2096,"answer":2097,"question":2098,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":2100,"answer":2101,"question":2102,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":2104,"answer":2105,"question":2106,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":2108,"answer":2109,"question":2110,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2112,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2124,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2125,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2113,"component":39,"meta_info":2121,"block_image":2122,"cover_image":2123,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2114,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2119,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2120,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2115,"component":118,"meta_info":2116,"meta_title":7,"block_image":2117,"cover_image":2118,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":728,"content":2128},[2129,2142,2154,2159,2163,2173,2177,2182,2186,2190,2197,2207,2220,2225,2236,2239,2249,2250,2255,2268,2279,2288],{"type":731,"content":2130},[2131,2133,2140],{"text":2132,"type":735},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":2134,"type":735,"marks":2135},"Aaron Swenson",[2136],{"type":742,"attrs":2137},{"href":2138,"uuid":48,"anchor":48,"custom":2139,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":2141,"type":735}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":775,"attrs":2143},{"id":2144,"body":2145},"0a18151c-90cf-40c6-926a-b258a15847a9",[2146],{"_uid":2147,"link":2148,"image":2150,"title":2152,"component":1234},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":2149,"linktype":13,"fieldtype":14,"cached_url":2149},"https://youtu.be/oMc52QTWo1A",{"id":2151,"alt":2152,"name":7,"focus":48,"title":2152,"filename":2153,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png",{"type":762,"attrs":2155,"content":2156},{"level":764},[2157],{"text":2158,"type":735},"The Rebellious Age",{"type":731,"content":2160},[2161],{"text":2162,"type":735},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":775,"attrs":2164},{"id":2144,"body":2165},[2166],{"url":2167,"_uid":2168,"image":2169,"component":786,"copyright_details":2172},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":2170,"alt":2134,"name":7,"focus":48,"title":2134,"filename":2171,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":731,"content":2174},[2175],{"text":2176,"type":735},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":762,"attrs":2178,"content":2179},{"level":764},[2180],{"text":2181,"type":735},"It’s Time To Spar",{"type":731,"content":2183},[2184],{"text":2185,"type":735},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":731,"content":2187},[2188],{"text":2189,"type":735},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":762,"attrs":2191,"content":2192},{"level":764},[2193,2195],{"text":2194,"type":735},"Humbling Experience and A New Life Path",{"type":2196},"hard_break",{"type":775,"attrs":2198},{"id":2144,"body":2199},[2200],{"url":2201,"_uid":2202,"image":2203,"component":786,"copyright_details":2206},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":2204,"alt":2134,"name":7,"focus":48,"title":2134,"filename":2205,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":731,"content":2208},[2209,2211,2218],{"text":2210,"type":735},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":2212,"type":735,"marks":2213},"body shot",[2214],{"type":742,"attrs":2215},{"href":2216,"uuid":48,"anchor":48,"custom":2217,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":2219,"type":735}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":762,"attrs":2221,"content":2222},{"level":764},[2223,2224],{"text":2110,"type":735},{"type":2196},{"type":775,"attrs":2226},{"id":2144,"body":2227},[2228],{"url":2229,"_uid":2230,"image":2231,"component":786,"copyright_details":2235},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":2232,"alt":2233,"name":7,"focus":48,"title":2233,"filename":2234,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":731,"content":2237},[2238],{"text":2109,"type":735},{"type":775,"attrs":2240},{"id":2241,"body":2242},"ce079800-7842-415f-8625-1c76bcc86c9f",[2243],{"_uid":2244,"text":2245,"image":2246,"author":2247,"component":2248},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":731},{"type":762,"attrs":2251,"content":2252},{"level":764},[2253],{"text":2254,"type":735},"Inspirational FightCamp Trainers",{"type":731,"content":2256},[2257,2259,2266],{"text":2258,"type":735},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":2260,"type":735,"marks":2261},"FightCamp Trainers",[2262],{"type":742,"attrs":2263},{"href":2264,"uuid":48,"anchor":48,"custom":2265,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":2267,"type":735}," have you covered.",{"type":775,"attrs":2269},{"id":2144,"body":2270},[2271],{"url":2272,"_uid":2273,"image":2274,"component":786,"copyright_details":2278},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":2275,"alt":2276,"name":7,"focus":48,"title":2276,"filename":2277,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":731,"content":2280},[2281,2282,2287],{"text":1425,"type":735},{"text":1427,"type":735,"marks":2283},[2284],{"type":742,"attrs":2285},{"href":1431,"uuid":48,"anchor":48,"custom":2286,"target":746,"linktype":13},{},{"text":1433,"type":735},{"type":731,"content":2289},[2290],{"text":1707,"type":735},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2292,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2297,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2298,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2293,"component":118,"meta_info":2294,"meta_title":7,"block_image":2295,"cover_image":2296,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2301,"title":2086,"plugin":43,"description":2302},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":2304,"alt":2086,"name":7,"focus":48,"title":2086,"filename":2305,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1106],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":2315,"created_at":2316,"published_at":2317,"updated_at":2318,"id":2319,"uuid":2320,"content":2321,"slug":2654,"full_slug":2655,"sort_by_date":48,"position":2656,"tag_list":2657,"is_startpage":9,"parent_id":1107,"meta_data":48,"group_id":2658,"first_published_at":2659,"release_id":48,"lang":60,"path":1110,"alternates":2660,"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":2322,"faqs":2323,"title":2315,"topic":2336,"author":2351,"content":2352,"category":2635,"schedule":2643,"component":1093,"meta_info":2644,"cover_image":2648,"description":2652,"contributors":2653},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2324,2328,2332],{"_uid":2325,"answer":2326,"question":2327,"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":2329,"answer":2330,"question":2331,"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":2333,"answer":2334,"question":2335,"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":2337,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2349,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2350,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2338,"component":39,"meta_info":2346,"block_image":2347,"cover_image":2348,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2339,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2344,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2345,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2340,"component":118,"meta_info":2341,"meta_title":7,"block_image":2342,"cover_image":2343,"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":728,"content":2353},[2354,2368,2372,2384,2389,2394,2424,2429,2456,2461,2483,2488,2510,2515,2537,2542,2569,2574,2590,2594,2618,2622,2632],{"type":731,"content":2355},[2356,2358,2366],{"text":2357,"type":735},"Post-workout ",{"text":2359,"type":735,"marks":2360},"stretches",[2361,2365],{"type":742,"attrs":2362},{"href":2363,"uuid":48,"anchor":48,"custom":2364,"target":746,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1521},{"text":2367,"type":735}," 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":762,"attrs":2369,"content":2370},{"level":764},[2371],{"text":2327,"type":735},{"type":731,"content":2373},[2374,2382],{"text":2375,"type":735,"marks":2376},"Research",[2377,2381],{"type":742,"attrs":2378},{"href":2379,"uuid":48,"anchor":48,"custom":2380,"target":746,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1521},{"text":2383,"type":735}," 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":762,"attrs":2385,"content":2386},{"level":764},[2387],{"text":2388,"type":735},"7 Stretches to Help You Recover Post-Workout",{"type":762,"attrs":2390,"content":2391},{"level":770},[2392],{"text":2393,"type":735},"Shoulder Flossing",{"type":2395,"attrs":2396,"content":2399},"ordered_list",{"order":2397},{"order":2398},1,[2400,2406,2412,2418],{"type":792,"content":2401},[2402],{"type":731,"content":2403},[2404],{"text":2405,"type":735},"Start in a standing position.",{"type":792,"content":2407},[2408],{"type":731,"content":2409},[2410],{"text":2411,"type":735},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":792,"content":2413},[2414],{"type":731,"content":2415},[2416],{"text":2417,"type":735},"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":792,"content":2419},[2420],{"type":731,"content":2421},[2422],{"text":2423,"type":735},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":762,"attrs":2425,"content":2426},{"level":770},[2427],{"text":2428,"type":735},"World's Greatest Stretch ",{"type":2395,"attrs":2430,"content":2431},{"order":2398},[2432,2438,2444,2450],{"type":792,"content":2433},[2434],{"type":731,"content":2435},[2436],{"text":2437,"type":735},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":792,"content":2439},[2440],{"type":731,"content":2441},[2442],{"text":2443,"type":735},"Next to the left hand, raise the left hand to the sky. ",{"type":792,"content":2445},[2446],{"type":731,"content":2447},[2448],{"text":2449,"type":735},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":792,"content":2451},[2452],{"type":731,"content":2453},[2454],{"text":2455,"type":735},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":762,"attrs":2457,"content":2458},{"level":770},[2459],{"text":2460,"type":735},"Kneeling Quad/Hip Flexor Stretch",{"type":2395,"attrs":2462,"content":2464},{"order":2463},{"order":2398},[2465,2471,2477],{"type":792,"content":2466},[2467],{"type":731,"content":2468},[2469],{"text":2470,"type":735},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":792,"content":2472},[2473],{"type":731,"content":2474},[2475],{"text":2476,"type":735},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":792,"content":2478},[2479],{"type":731,"content":2480},[2481],{"text":2482,"type":735},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":762,"attrs":2484,"content":2485},{"level":770},[2486],{"text":2487,"type":735},"Cat/Cow",{"type":2395,"attrs":2489,"content":2491},{"order":2490},{"order":2398},[2492,2498,2504],{"type":792,"content":2493},[2494],{"type":731,"content":2495},[2496],{"text":2497,"type":735},"Start on all fours, neutral spine. ",{"type":792,"content":2499},[2500],{"type":731,"content":2501},[2502],{"text":2503,"type":735},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":792,"content":2505},[2506],{"type":731,"content":2507},[2508],{"text":2509,"type":735},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":762,"attrs":2511,"content":2512},{"level":770},[2513],{"text":2514,"type":735},"Thread the Needle",{"type":2395,"attrs":2516,"content":2518},{"order":2517},{"order":2398},[2519,2525,2531],{"type":792,"content":2520},[2521],{"type":731,"content":2522},[2523],{"text":2524,"type":735},"Start on all fours. ",{"type":792,"content":2526},[2527],{"type":731,"content":2528},[2529],{"text":2530,"type":735},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":792,"content":2532},[2533],{"type":731,"content":2534},[2535],{"text":2536,"type":735},"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":762,"attrs":2538,"content":2539},{"level":770},[2540],{"text":2541,"type":735},"Thread the Needle With a Twist ",{"type":2395,"attrs":2543,"content":2545},{"order":2544},{"order":2398},[2546,2551,2557,2563],{"type":792,"content":2547},[2548],{"type":731,"content":2549},[2550],{"text":2524,"type":735},{"type":792,"content":2552},[2553],{"type":731,"content":2554},[2555],{"text":2556,"type":735},"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":792,"content":2558},[2559],{"type":731,"content":2560},[2561],{"text":2562,"type":735},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":792,"content":2564},[2565],{"type":731,"content":2566},[2567],{"text":2568,"type":735},"Return to the starting position.",{"type":762,"attrs":2570,"content":2571},{"level":770},[2572],{"text":2573,"type":735},"Scorpion Stretch (Prone) ",{"type":2395,"attrs":2575,"content":2577},{"order":2576},{"order":2398},[2578,2584],{"type":792,"content":2579},[2580],{"type":731,"content":2581},[2582],{"text":2583,"type":735},"Begin lying down, arms out in T. ",{"type":792,"content":2585},[2586],{"type":731,"content":2587},[2588],{"text":2589,"type":735},"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":762,"attrs":2591,"content":2592},{"level":764},[2593],{"text":2335,"type":735},{"type":731,"content":2595},[2596,2598,2606,2608,2616],{"text":2597,"type":735},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2599,"type":735,"marks":2600},"range of motion improvements",[2601,2605],{"type":742,"attrs":2602},{"href":2603,"uuid":48,"anchor":48,"custom":2604,"target":746,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1521},{"text":2607,"type":735},". 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":2609,"type":735,"marks":2610},"Studies",[2611,2615],{"type":742,"attrs":2612},{"href":2613,"uuid":48,"anchor":48,"custom":2614,"target":746,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1521},{"text":2617,"type":735}," 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":762,"attrs":2619,"content":2620},{"level":764},[2621],{"text":1693,"type":735},{"type":731,"content":2623},[2624,2625,2631],{"text":1425,"type":735},{"text":1427,"type":735,"marks":2626},[2627,2630],{"type":742,"attrs":2628},{"href":1431,"uuid":48,"anchor":48,"custom":2629,"target":746,"linktype":13},{},{"type":1521},{"text":1880,"type":735},{"type":731,"content":2633},[2634],{"text":1437,"type":735},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2636,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2641,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2642,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2637,"component":118,"meta_info":2638,"meta_title":7,"block_image":2639,"cover_image":2640,"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":2645,"title":2646,"plugin":43,"description":2647},"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":2649,"alt":2650,"name":7,"focus":7,"title":2650,"filename":2651,"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,[1106],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":1093,"created_at":2662,"published_at":2663,"updated_at":2664,"id":2665,"uuid":2666,"content":2667,"slug":1093,"full_slug":2688,"sort_by_date":48,"position":446,"tag_list":2689,"is_startpage":9,"parent_id":2690,"meta_data":48,"group_id":2691,"first_published_at":2692,"release_id":48,"lang":60,"path":7,"alternates":2693,"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":2668,"component":2669,"meta_info":2670,"custom_content_list":2672},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2671,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2673,2678,2683],{"_uid":2674,"label":2675,"value":2676,"dev_id":2677,"component":735},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2679,"label":2680,"value":2681,"dev_id":2682,"component":735},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2684,"label":2685,"value":2686,"dev_id":2687,"component":735},"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",[],1787013264910]