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How long do I have to work out to achieve my desired results? Does working out longer mean I’ll reach my goals faster? Here, we will evaluate the pros and cons of mini workouts vs. longer duration workouts to see if one method is “better” than the other.\nHint: Sometimes both are best!","faq_schema",{"_uid":671,"answer":672,"question":673,"component":669},"4fa6d3ee-4477-4fea-93d4-0050ca7f9ef0","The latest buzz in the fitness industry is the idea of quick, calorie-burning mini workouts that get your heart rate elevated just enough to produce a sweat. Fitness expert and Nike Master Trainer, Joe Holder, actually coined the term “exercise snack” when talking about these workouts: brief, usually 15-minute long, routines that still have the long-term health benefits of your more traditional long workouts.","What are mini workouts?",{"_uid":675,"answer":676,"question":677,"component":669},"3a7ba993-8126-494d-9cd0-db1b1fed0ba3","Here are some of the pros of mini workouts:\n- Time efficient\n- Usually 10-20 minutes long\n- Improve base-level strength\n- Improve sleep quality\n- Improve coordination and body control\n- Reduce stress\n- Improve blood sugar levels\n- This study shows that mini workout routines were more effective to stabilize blood sugar levels than longer training sessions\n- Can be done multiple times per day","What are the pros of mini workouts?",{"_uid":679,"answer":680,"question":681,"component":669},"5597efa7-c522-479a-9860-d1c3db2b0b44","Here are some of the cons of mini workouts:\n- Poor program structure can lead to poor workout results\n- Doing too much or too little HIIT (High-Intensity Interval Training) vs. LISS (Low-Intensity Steady State) training\n- Too many HIIT sessions can negatively affect health, leading to impaired mitochondria, spiked cortisol levels, and increase stress on joints\n- LISS cardio may lead to burnout and overuse injuries\n- Many routines are HIIT-based which often means higher impact\n- These can be tough for older individuals or those with compromised joints","What are the cons of mini workouts?",{"_uid":683,"answer":684,"question":685,"component":669},"dd3a53de-ec5f-4105-8605-3a059ca7a6d2","Hour-long fitness classes can be some of the best exercise that you can get. The main benefits of a longer workout session are the ability to build your endurance, work your full-body, and practice your technique for a fitness specialty, for example: boxing, kickboxing, MMA, etc.","What are hour-long class sessions?",{"_uid":687,"answer":688,"question":689,"component":669},"8ac70925-01fd-40c1-b1dc-35e5d8aef42c","Here are some of the pros of hour-long workouts:\n- Increase cardiovascular endurance\n- Increase work capacity\n- Great for sport-specific training\n- In order to master a sport, extensive time is needed for certain disciplines\n- Allow you to focus on different boxing techniques\n- Punches\n- Slips\n- Combos\n- Allow for full warm-up, cool down, coaching, and proper recovery during workouts","What are the pros of hour-long workouts?",{"_uid":691,"answer":692,"question":693,"component":669},"b97e0fcd-53c0-474c-b3d0-9a984f5e1709","Here are some of the cons of hour-long workouts:\n- Time commitment\n- Most people need to build up their endurance for long workouts\n- Need adequate recovery\n- Rest between sessions is crucial\n- Cause mental fatigue\n- When this happens, injuries are more likely to occur","What are the cons of hour-long workout sessions?",{"_uid":695,"answer":696,"question":697,"component":669},"ecc2cbfc-8aa4-4352-842c-33937169f2cb","We know that each day will not be the same. Some days you may have time and want to get in a good 60 minute, 3 round boxing workout, and other days you may only have time to get in a quick 15-minute kickboxing session before starting work. So we say mix up your training week and add both workout lengths. Here are some examples of how to incorporate both styles of sessions.\n- 2-3 hour-long sessions per week\n- Example: Tuesday, Thursday, Saturday split\n- 2-4 mini sessions on days in between\n- Example: Monday, Friday sessions","How can I mix up my workout sessions?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":699,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":711,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":712,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":700,"component":39,"meta_info":708,"block_image":709,"cover_image":710,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":701,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":706,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":707,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":702,"component":118,"meta_info":703,"meta_title":7,"block_image":704,"cover_image":705,"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":714,"created_at":715,"published_at":716,"updated_at":717,"id":718,"uuid":719,"content":720,"slug":728,"full_slug":729,"sort_by_date":48,"position":419,"tag_list":730,"is_startpage":9,"parent_id":731,"meta_data":48,"group_id":732,"first_published_at":733,"release_id":48,"lang":60,"path":48,"alternates":734,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Jeff Turbett","2021-09-10T15:39:27.817Z","2022-02-08T23:27:30.944Z","2022-02-08T23:27:30.964Z",71000021,"556f66aa-ba69-478f-94b7-752150a263c0",{"bio":721,"_uid":722,"name":714,"photo":723,"component":726,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":727,"social_link_instagram":7,"social_link_pinterest":7},"Jeff Turbett has trained in boxing, kickboxing, Muay Thai, and MMA. He is a personal trainer and knows the importance of cross-training for combat sports. He’s also a contributor at BellaVita Fitness and Wellness online.","ff36f7e6-d1b4-4b58-904a-12365466e0d9",{"id":724,"alt":714,"name":714,"focus":48,"title":714,"filename":725,"copyright":7,"fieldtype":50},3804748,"https://a.storyblok.com/f/115220/350x350/e906492f6a/jeff_turbett.png","author","https://www.linkedin.com/in/jeffrey-turbett-ii-606b8157/","jeff-turbett","authors/jeff-turbett",[],65634443,"0f4c1487-9f9e-402f-b789-104e64b5f0de","2021-10-20T17:21:33.170Z",[],{"type":736,"content":737},"doc",[738,744,753,762,775,778,784,860,865,907,913,923,934,938,1006,1010,1058,1064,1074,1078,1106,1111,1123,1153,1158,1162,1174],{"type":739,"content":740},"paragraph",[741],{"text":742,"type":743},"How long do I have to work out to achieve my desired results? Does working out longer mean I’ll reach my goals faster? Here, we will evaluate the pros and cons of mini workouts vs. longer duration workouts to see if one method is “better” than the other.","text",{"type":739,"content":745},[746,751],{"text":747,"type":743,"marks":748},"Hint",[749],{"type":750},"bold",{"text":752,"type":743},": Sometimes both are best!",{"type":754,"attrs":755,"content":757},"heading",{"level":756},2,[758,760],{"text":759,"type":743},"Mini Workouts",{"type":761},"hard_break",{"type":763,"attrs":764},"blok",{"id":765,"body":766},"07a164bd-bde2-47e8-b5ee-f1affbf39946",[767],{"_uid":768,"image":769,"component":773,"copyright_details":774},"i-b64147db-7b68-4a53-b55b-76389b628002",{"id":770,"alt":771,"name":7,"focus":48,"title":771,"filename":772,"copyright":7,"fieldtype":50},4029112,"FightCamp Trainer Jess Evans Shadowboxing","https://a.storyblok.com/f/115220/1100x1100/a49f9940fa/shadowboxing.png","content_image",[],{"type":739,"content":776},[777],{"text":672,"type":743},{"type":754,"attrs":779,"content":781},{"level":780},3,[782],{"text":783,"type":743},"Pros",{"type":785,"content":786},"bullet_list",[787,802,808,814,820,832,854],{"type":788,"content":789},"list_item",[790,794],{"type":739,"content":791},[792],{"text":793,"type":743},"Time efficient",{"type":785,"content":795},[796],{"type":788,"content":797},[798],{"type":739,"content":799},[800],{"text":801,"type":743},"Usually 10-20 minutes long",{"type":788,"content":803},[804],{"type":739,"content":805},[806],{"text":807,"type":743},"Improve base-level strength",{"type":788,"content":809},[810],{"type":739,"content":811},[812],{"text":813,"type":743},"Improve sleep quality",{"type":788,"content":815},[816],{"type":739,"content":817},[818],{"text":819,"type":743},"Improve coordination and body control",{"type":788,"content":821},[822],{"type":739,"content":823},[824],{"text":825,"type":743,"marks":826},"Reduce stress",[827],{"type":828,"attrs":829},"link",{"href":830,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress","_blank",{"type":788,"content":833},[834,838],{"type":739,"content":835},[836],{"text":837,"type":743},"Improve blood sugar levels",{"type":785,"content":839},[840],{"type":788,"content":841},[842],{"type":739,"content":843},[844,846,852],{"text":845,"type":743},"This ",{"text":847,"type":743,"marks":848},"study",[849],{"type":828,"attrs":850},{"href":851,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://link.springer.com/article/10.1007/s00125-014-3244-6#page-1",{"text":853,"type":743}," shows that mini workout routines were more effective to stabilize blood sugar levels than longer training sessions",{"type":788,"content":855},[856],{"type":739,"content":857},[858],{"text":859,"type":743},"Can be done multiple times per day",{"type":754,"attrs":861,"content":862},{"level":780},[863],{"text":864,"type":743},"Cons",{"type":785,"content":866},[867,873,893],{"type":788,"content":868},[869],{"type":739,"content":870},[871],{"text":872,"type":743},"Poor program structure can lead to poor workout results",{"type":788,"content":874},[875,879],{"type":739,"content":876},[877],{"text":878,"type":743},"Doing too much or too little HIIT (High-Intensity Interval Training) vs. LISS (Low-Intensity Steady State) training",{"type":785,"content":880},[881,887],{"type":788,"content":882},[883],{"type":739,"content":884},[885],{"text":886,"type":743},"Too many HIIT sessions can negatively affect health, leading to impaired mitochondria, spiked cortisol levels, and increase stress on joints",{"type":788,"content":888},[889],{"type":739,"content":890},[891],{"text":892,"type":743},"LISS cardio may lead to burnout and overuse injuries",{"type":788,"content":894},[895,899],{"type":739,"content":896},[897],{"text":898,"type":743},"Many routines are HIIT-based which often means higher impact",{"type":785,"content":900},[901],{"type":788,"content":902},[903],{"type":739,"content":904},[905],{"text":906,"type":743},"These can be tough for older individuals or those with compromised joints",{"type":754,"attrs":908,"content":909},{"level":756},[910,912],{"text":911,"type":743},"Hour-Long Class Sessions (Boxing/Kickboxing)",{"type":761},{"type":763,"attrs":914},{"id":765,"body":915},[916],{"_uid":917,"image":918,"component":773,"copyright_details":922},"i-3595fc65-4aff-42dc-a3f7-9e5531ce6c6f",{"id":919,"alt":920,"name":7,"focus":48,"title":920,"filename":921,"copyright":7,"fieldtype":50},4029114,"FightCamp Trainer Jess Evans Kickboxing","https://a.storyblok.com/f/115220/1100x1100/d2258ec305/kickboxing.png",[],{"type":739,"content":924},[925,927,932],{"text":926,"type":743},"Hour-long fitness classes, or \"meals\", can be some of the best exercise that you can get. The main benefits of a longer workout session are the ability to build your endurance, work your full-body, and practice your technique for a fitness specialty, for example: boxing, ",{"text":151,"type":743,"marks":928},[929],{"type":828,"attrs":930},{"href":931,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/7-reasons-why-you-should-be-kickboxing/",{"text":933,"type":743},", MMA, etc.",{"type":754,"attrs":935,"content":936},{"level":780},[937],{"text":783,"type":743},{"type":785,"content":939},[940,946,952,1000],{"type":788,"content":941},[942],{"type":739,"content":943},[944],{"text":945,"type":743},"Increase cardiovascular endurance",{"type":788,"content":947},[948],{"type":739,"content":949},[950],{"text":951,"type":743},"Increase work capacity",{"type":788,"content":953},[954,958],{"type":739,"content":955},[956],{"text":957,"type":743},"Great for sport-specific training",{"type":785,"content":959},[960,966],{"type":788,"content":961},[962],{"type":739,"content":963},[964],{"text":965,"type":743},"In order to master a sport, extensive time is needed for certain disciplines",{"type":788,"content":967},[968,972],{"type":739,"content":969},[970],{"text":971,"type":743},"Allow you to focus on different boxing techniques ",{"type":785,"content":973},[974,980,990],{"type":788,"content":975},[976],{"type":739,"content":977},[978],{"text":979,"type":743},"Punches",{"type":788,"content":981},[982],{"type":739,"content":983},[984],{"text":985,"type":743,"marks":986},"Slips",[987],{"type":828,"attrs":988},{"href":989,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-slip-in-boxing-boxing-training",{"type":788,"content":991},[992],{"type":739,"content":993},[994],{"text":995,"type":743,"marks":996},"Combos",[997],{"type":828,"attrs":998},{"href":999,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-101-2-punch-combos/",{"type":788,"content":1001},[1002],{"type":739,"content":1003},[1004],{"text":1005,"type":743},"Allow for full warm-up, cool down, coaching, and proper recovery during workouts",{"type":754,"attrs":1007,"content":1008},{"level":780},[1009],{"text":864,"type":743},{"type":785,"content":1011},[1012,1018,1032,1038,1044],{"type":788,"content":1013},[1014],{"type":739,"content":1015},[1016],{"text":1017,"type":743},"Time commitment",{"type":788,"content":1019},[1020,1024],{"type":739,"content":1021},[1022],{"text":1023,"type":743},"Endurance",{"type":785,"content":1025},[1026],{"type":788,"content":1027},[1028],{"type":739,"content":1029},[1030],{"text":1031,"type":743},"Most people need to build up their endurance for long workouts",{"type":788,"content":1033},[1034],{"type":739,"content":1035},[1036],{"text":1037,"type":743},"Need adequate recovery",{"type":788,"content":1039},[1040],{"type":739,"content":1041},[1042],{"text":1043,"type":743},"Rest between sessions is crucial",{"type":788,"content":1045},[1046,1050],{"type":739,"content":1047},[1048],{"text":1049,"type":743},"Cause mental fatigue",{"type":785,"content":1051},[1052],{"type":788,"content":1053},[1054],{"type":739,"content":1055},[1056],{"text":1057,"type":743},"When this happens, injuries are more likely to occur",{"type":754,"attrs":1059,"content":1060},{"level":756},[1061,1063],{"text":1062,"type":743},"Things To Consider",{"type":761},{"type":763,"attrs":1065},{"id":765,"body":1066},[1067],{"_uid":1068,"image":1069,"component":773,"copyright_details":1073},"i-5cd5471a-d290-406c-b4a6-8ed24b77326e",{"id":1070,"alt":1071,"name":7,"focus":48,"title":1071,"filename":1072,"copyright":7,"fieldtype":50},4029115,"FightCamp Trainer Jess Evans Boxing","https://a.storyblok.com/f/115220/1100x1100/2ef6a3e650/boxing.png",[],{"type":739,"content":1075},[1076],{"text":1077,"type":743},"Ultimately, the optimal workout length comes down to you on an individual level and what works best for your schedule and goals. Consider your experience, timeframe, and resources, and ask yourself:",{"type":785,"content":1079},[1080,1086,1092],{"type":788,"content":1081},[1082],{"type":739,"content":1083},[1084],{"text":1085,"type":743},"Do you have time for regular, full boxing classes?",{"type":788,"content":1087},[1088],{"type":739,"content":1089},[1090],{"text":1091,"type":743},"Are you getting adequate rest between workouts?",{"type":788,"content":1093},[1094,1098],{"type":739,"content":1095},[1096],{"text":1097,"type":743},"Do you know where to find mini workouts? ",{"type":785,"content":1099},[1100],{"type":788,"content":1101},[1102],{"type":739,"content":1103},[1104],{"text":1105,"type":743},"Quick online searches can yield thousands of “exercise snacks” making it overwhelming to choose",{"type":754,"attrs":1107,"content":1108},{"level":756},[1109],{"text":1110,"type":743},"Mix It Up!",{"type":739,"content":1112},[1113,1115,1121],{"text":1114,"type":743},"We know that no day will be exactly the same. Some days you may have time and want to get in a good 45-minute, 10-round boxing workout, and other days you may only have time to get in a quick ",{"text":1116,"type":743,"marks":1117},"15-minute kickboxing session",[1118],{"type":828,"attrs":1119},{"href":1120,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/15-minute-bodyweight-workout-for-kickboxing",{"text":1122,"type":743}," before starting work. So we say mix up your training each week and add both workout lengths. Here are some examples of how to incorporate both styles of sessions.",{"type":785,"content":1124},[1125,1139],{"type":788,"content":1126},[1127,1131],{"type":739,"content":1128},[1129],{"text":1130,"type":743},"2-3 hour-long sessions per week",{"type":785,"content":1132},[1133],{"type":788,"content":1134},[1135],{"type":739,"content":1136},[1137],{"text":1138,"type":743},"Example: Tuesday, Thursday, Saturday split",{"type":788,"content":1140},[1141,1145],{"type":739,"content":1142},[1143],{"text":1144,"type":743},"2-4 mini sessions on days in between",{"type":785,"content":1146},[1147],{"type":788,"content":1148},[1149],{"type":739,"content":1150},[1151],{"text":1152,"type":743},"Example: Monday, Friday sessions",{"type":754,"attrs":1154,"content":1155},{"level":756},[1156],{"text":1157,"type":743},"Something Is Better Than Nothing",{"type":739,"content":1159},[1160],{"text":1161,"type":743},"Keep your workouts fresh and fun. At the end of the day, remember, any workout is better than none!",{"type":739,"content":1163},[1164,1166,1172],{"text":1165,"type":743},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1167,"type":743,"marks":1168},"FightCamp App",[1169],{"type":828,"attrs":1170},{"href":1171,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1173,"type":743}," and train with real fighters from the comfort of your own home.",{"type":763,"attrs":1175},{"id":1176,"body":1177},"0d411765-111d-4d5a-af68-392d0e8a7d89",[1178],{"url":1179,"_uid":1181,"image":1182,"component":773,"copyright_details":1186},{"id":7,"url":1180,"linktype":13,"fieldtype":14,"cached_url":1180},"https://fightcamp.app.link/GD872R25zob","i-ed20910b-67c8-4837-a3a6-e20fc2547170",{"id":1183,"alt":1184,"name":7,"focus":48,"title":1184,"filename":1185,"copyright":7,"fieldtype":50},4331950,"Try A Free Workout - Download The FightCamp App","https://a.storyblok.com/f/115220/1380x500/aa4f529b1e/blog_in-article_ads_free_workout_opt4_041222.png",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1188,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1193,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1194,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1189,"component":118,"meta_info":1190,"meta_title":7,"block_image":1191,"cover_image":1192,"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},[],[],"2022-05-02 00:00","article",{"_uid":1198,"title":657,"plugin":43,"description":1199},"8e2ab901-0574-47e7-938f-04f798127517","FightCamp takes a look at workout duration and helps answer the question of many boxers and fitness enthusiasts: mini workouts or hour-long sessions?",{"id":1201,"alt":657,"name":7,"focus":48,"title":657,"filename":1202,"copyright":7,"fieldtype":50},4029109,"https://a.storyblok.com/f/115220/2400x990/cbf3933774/which-are-better-mini-workouts-or-one-long-boxing-workout.png",[],"which-are-better-mini-workouts-or-one-long-boxing-workout","blogs/which-are-better-mini-workouts-or-one-long-boxing-workout",-3970,[1208],"featured",60887917,"3f5c03ac-0c35-4323-b5e5-bed50870331e","2022-05-03T23:59:00.000Z","training/{{story.slug}}",[],["Reactive",1215],[1216,1396,1740,2025,2373,2556],{"name":1217,"created_at":1218,"published_at":1219,"updated_at":1220,"id":1221,"uuid":1222,"content":1223,"slug":1389,"full_slug":1390,"sort_by_date":48,"position":1391,"tag_list":1392,"is_startpage":9,"parent_id":1209,"meta_data":48,"group_id":1393,"first_published_at":1394,"release_id":48,"lang":60,"path":1212,"alternates":1395,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":1224,"faqs":1225,"title":1217,"topic":1242,"author":1257,"content":1258,"category":1371,"schedule":1379,"component":1196,"meta_info":1380,"cover_image":1384,"description":1387,"contributors":1388},"af46e437-bfbd-4a28-91a2-df5259454628",[1226,1230,1234,1238],{"_uid":1227,"answer":1228,"question":1229,"component":669},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":1231,"answer":1232,"question":1233,"component":669},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":1235,"answer":1236,"question":1237,"component":669},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":1239,"answer":1240,"question":1241,"component":669},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1243,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1255,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1256,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1244,"component":39,"meta_info":1252,"block_image":1253,"cover_image":1254,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1245,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1250,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1251,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1246,"component":118,"meta_info":1247,"meta_title":7,"block_image":1248,"cover_image":1249,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":736,"content":1259},[1260,1273,1278,1282,1287,1291,1305,1310,1323,1328,1332,1345,1349,1354,1367],{"type":739,"content":1261},[1262,1264,1271],{"text":1263,"type":743},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":1265,"type":743,"marks":1266},"Strength training",[1267],{"type":828,"attrs":1268},{"href":1269,"uuid":48,"anchor":48,"custom":1270,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":1272,"type":743}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":754,"attrs":1274,"content":1275},{"level":756},[1276],{"text":1277,"type":743},"Why do Boxers Train Their Neck?",{"type":739,"content":1279},[1280],{"text":1281,"type":743},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":754,"attrs":1283,"content":1284},{"level":756},[1285],{"text":1286,"type":743},"How do Boxers Strength Train Their Neck?",{"type":739,"content":1288},[1289],{"text":1290,"type":743},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":785,"content":1292},[1293,1299],{"type":788,"content":1294},[1295],{"type":739,"content":1296},[1297],{"text":1298,"type":743},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":788,"content":1300},[1301],{"type":739,"content":1302},[1303],{"text":1304,"type":743},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":754,"attrs":1306,"content":1307},{"level":756},[1308],{"text":1309,"type":743},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":739,"content":1311},[1312,1314,1321],{"text":1313,"type":743},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":1315,"type":743,"marks":1316},"injury",[1317],{"type":828,"attrs":1318},{"href":1319,"uuid":48,"anchor":48,"custom":1320,"target":831,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":1322,"type":743}," occurring.",{"type":754,"attrs":1324,"content":1325},{"level":756},[1326],{"text":1327,"type":743},"How Often Should Boxers Train Their Neck?",{"type":739,"content":1329},[1330],{"text":1331,"type":743},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":763,"attrs":1333},{"id":1334,"body":1335},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[1336],{"_uid":1337,"text":1338,"image":1339,"author":1343,"component":1344},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":1340,"alt":1341,"name":7,"focus":7,"title":1341,"filename":1342,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":739,"content":1346},[1347],{"text":1348,"type":743},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":754,"attrs":1350,"content":1351},{"level":756},[1352],{"text":1353,"type":743},"Train Like a Fighter",{"type":739,"content":1355},[1356,1358,1365],{"text":1357,"type":743},"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":1359,"type":743,"marks":1360},"FightCamp",[1361],{"type":828,"attrs":1362},{"href":1363,"uuid":48,"anchor":48,"custom":1364,"target":831,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1366,"type":743}," 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":739,"content":1368},[1369],{"text":1370,"type":743},"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":1372,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1377,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1378,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1373,"component":118,"meta_info":1374,"meta_title":7,"block_image":1375,"cover_image":1376,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":1381,"title":1382,"plugin":43,"description":1383},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":1385,"alt":1341,"name":7,"focus":7,"title":1341,"filename":1386,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1208],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":1397,"created_at":1398,"published_at":1399,"updated_at":1400,"id":1401,"uuid":1402,"content":1403,"slug":1734,"full_slug":1735,"sort_by_date":48,"position":1736,"tag_list":1737,"is_startpage":9,"parent_id":1209,"meta_data":48,"group_id":1738,"first_published_at":1399,"release_id":48,"lang":60,"path":1212,"alternates":1739,"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":1404,"faqs":1405,"title":1397,"topic":1454,"author":1469,"content":1470,"category":1717,"schedule":1725,"component":1196,"meta_info":1726,"cover_image":1730,"description":1729,"contributors":1733},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1406,1410,1414,1418,1422,1426,1430,1434,1438,1442,1446,1450],{"_uid":1407,"answer":1408,"question":1409,"component":669},"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":1411,"answer":1412,"question":1413,"component":669},"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":1415,"answer":1416,"question":1417,"component":669},"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":1419,"answer":1420,"question":1421,"component":669},"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":1423,"answer":1424,"question":1425,"component":669},"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":1427,"answer":1428,"question":1429,"component":669},"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":1431,"answer":1432,"question":1433,"component":669},"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":1435,"answer":1436,"question":1437,"component":669},"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":1439,"answer":1440,"question":1441,"component":669},"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":1443,"answer":1444,"question":1445,"component":669},"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":1447,"answer":1448,"question":1449,"component":669},"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":1451,"answer":1452,"question":1453,"component":669},"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":1455,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1467,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1468,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1456,"component":39,"meta_info":1464,"block_image":1465,"cover_image":1466,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1457,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1462,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1463,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1458,"component":118,"meta_info":1459,"meta_title":7,"block_image":1460,"cover_image":1461,"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":736,"content":1471},[1472,1492,1504,1517,1522,1526,1538,1542,1556,1560,1565,1568,1572,1583,1595,1599,1602,1607,1618,1630,1634,1637,1642,1653,1657,1661,1665,1668,1673,1684,1688,1692,1696,1701,1705,1714],{"type":739,"content":1473},[1474,1476,1482,1484,1490],{"text":1475,"type":743},"Out of the ",{"text":1477,"type":743,"marks":1478},"six (6) basic punches",[1479],{"type":828,"attrs":1480},{"href":1481,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1483,"type":743}," in boxing, punch number one is the ",{"text":1485,"type":743,"marks":1486},"jab",[1487],{"type":828,"attrs":1488},{"href":1489,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1491,"type":743},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":739,"content":1493},[1494,1496,1502],{"text":1495,"type":743},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1497,"type":743,"marks":1498},"Coach PJ",[1499],{"type":828,"attrs":1500},{"href":1501,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":1503,"type":743}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":763,"attrs":1505},{"id":1506,"body":1507},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1508],{"_uid":1509,"link":1510,"image":1512,"title":1514,"component":1516},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1511,"linktype":13,"fieldtype":14,"cached_url":1511},"https://youtu.be/JM-8c3EqwZg",{"id":1513,"alt":1514,"name":7,"focus":48,"title":1514,"filename":1515,"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":754,"attrs":1518,"content":1519},{"level":756},[1520],{"text":1521,"type":743},"5 Most Common Jab Mistakes",{"type":754,"attrs":1523,"content":1524},{"level":780},[1525],{"text":1417,"type":743},{"type":763,"attrs":1527},{"id":1506,"body":1528},[1529],{"url":1530,"_uid":1532,"image":1533,"component":773,"copyright_details":1537},{"id":7,"url":7,"linktype":1531,"fieldtype":14,"cached_url":7},"story","i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1534,"alt":1535,"name":7,"focus":48,"title":1535,"filename":1536,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":739,"content":1539},[1540],{"text":1541,"type":743},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":785,"content":1543},[1544,1550],{"type":788,"content":1545},[1546],{"type":739,"content":1547},[1548],{"text":1549,"type":743},"While extending the arm to punch",{"type":788,"content":1551},[1552],{"type":739,"content":1553},[1554],{"text":1555,"type":743},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":739,"content":1557},[1558],{"text":1559,"type":743},"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":754,"attrs":1561,"content":1562},{"level":780},[1563],{"text":1564,"type":743},"How To Fix It:",{"type":739,"content":1566},[1567],{"text":1420,"type":743},{"type":754,"attrs":1569,"content":1570},{"level":780},[1571],{"text":1425,"type":743},{"type":763,"attrs":1573},{"id":1506,"body":1574},[1575],{"url":1576,"_uid":1577,"image":1578,"component":773,"copyright_details":1582},{"id":7,"url":7,"linktype":1531,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1579,"alt":1580,"name":7,"focus":48,"title":1580,"filename":1581,"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":739,"content":1584},[1585,1587,1593],{"text":1586,"type":743},"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":1588,"type":743,"marks":1589},"hook",[1590],{"type":828,"attrs":1591},{"href":1592,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":1594,"type":743}," 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":754,"attrs":1596,"content":1597},{"level":780},[1598],{"text":1564,"type":743},{"type":739,"content":1600},[1601],{"text":1428,"type":743},{"type":754,"attrs":1603,"content":1604},{"level":780},[1605],{"text":1606,"type":743},"3. Pushing the Jab",{"type":763,"attrs":1608},{"id":1506,"body":1609},[1610],{"url":1611,"_uid":1612,"image":1613,"component":773,"copyright_details":1617},{"id":7,"url":7,"linktype":1531,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1614,"alt":1615,"name":7,"focus":48,"title":1615,"filename":1616,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":739,"content":1619},[1620,1622,1628],{"text":1621,"type":743},"“Pushing the jab” means leaning into the punch. In your ",{"text":1623,"type":743,"marks":1624},"boxing stance",[1625],{"type":828,"attrs":1626},{"href":1627,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":1629,"type":743},", 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":754,"attrs":1631,"content":1632},{"level":780},[1633],{"text":1564,"type":743},{"type":739,"content":1635},[1636],{"text":1436,"type":743},{"type":754,"attrs":1638,"content":1639},{"level":780},[1640],{"text":1641,"type":743},"4. Flaring Your Elbows",{"type":763,"attrs":1643},{"id":1506,"body":1644},[1645],{"url":1646,"_uid":1647,"image":1648,"component":773,"copyright_details":1652},{"id":7,"url":7,"linktype":1531,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":1649,"alt":1650,"name":7,"focus":48,"title":1650,"filename":1651,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":739,"content":1654},[1655],{"text":1656,"type":743},"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":739,"content":1658},[1659],{"text":1660,"type":743},"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":754,"attrs":1662,"content":1663},{"level":780},[1664],{"text":1564,"type":743},{"type":739,"content":1666},[1667],{"text":1444,"type":743},{"type":754,"attrs":1669,"content":1670},{"level":780},[1671],{"text":1672,"type":743},"5. Not Jabbing Enough",{"type":763,"attrs":1674},{"id":1506,"body":1675},[1676],{"url":1677,"_uid":1678,"image":1679,"component":773,"copyright_details":1683},{"id":7,"url":7,"linktype":1531,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":1680,"alt":1681,"name":7,"focus":48,"title":1681,"filename":1682,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":739,"content":1685},[1686],{"text":1687,"type":743},"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":754,"attrs":1689,"content":1690},{"level":780},[1691],{"text":1564,"type":743},{"type":739,"content":1693},[1694],{"text":1695,"type":743},"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":754,"attrs":1697,"content":1698},{"level":756},[1699],{"text":1700,"type":743},"Keep On Jabbing",{"type":739,"content":1702},[1703],{"text":1704,"type":743},"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":739,"content":1706},[1707,1708,1712],{"text":1357,"type":743},{"text":1359,"type":743,"marks":1709},[1710],{"type":828,"attrs":1711},{"href":1363,"uuid":48,"anchor":48,"target":831,"linktype":13},{"text":1713,"type":743}," 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":739,"content":1715},[1716],{"text":1370,"type":743},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1718,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1723,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1724,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1719,"component":118,"meta_info":1720,"meta_title":7,"block_image":1721,"cover_image":1722,"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":1727,"title":1728,"plugin":43,"description":1729},"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":1731,"alt":1397,"name":7,"focus":48,"title":1397,"filename":1732,"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,[1208],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":1741,"created_at":1742,"published_at":1743,"updated_at":1744,"id":1745,"uuid":1746,"content":1747,"slug":2018,"full_slug":2019,"sort_by_date":48,"position":2020,"tag_list":2021,"is_startpage":9,"parent_id":1209,"meta_data":48,"group_id":2022,"first_published_at":2023,"release_id":48,"lang":60,"path":1212,"alternates":2024,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":1748,"faqs":1749,"title":1741,"topic":1766,"author":1257,"content":1781,"category":1999,"schedule":2007,"component":1196,"meta_info":2008,"cover_image":2012,"description":2016,"contributors":2017},"0970fa5a-5687-49ba-9c33-b7285372264c",[1750,1754,1758,1762],{"_uid":1751,"answer":1752,"question":1753,"component":669},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":1755,"answer":1756,"question":1757,"component":669},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":1759,"answer":1760,"question":1761,"component":669},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":1763,"answer":1764,"question":1765,"component":669},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":1767,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":1779,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":1780,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":1768,"component":39,"meta_info":1776,"block_image":1777,"cover_image":1778,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1769,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1774,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1775,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1770,"component":118,"meta_info":1771,"meta_title":7,"block_image":1772,"cover_image":1773,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"type":736,"content":1782},[1783,1788,1808,1813,1818,1822,1854,1858,1863,1873,1893,1897,1902,1906,1932,1936,1962,1966,1971,1983,1987,1996],{"type":754,"attrs":1784,"content":1785},{"level":756},[1786],{"text":1787,"type":743},"How to Get Better Head Movement in Boxing",{"type":739,"content":1789},[1790,1792,1799,1801,1806],{"text":1791,"type":743},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":1793,"type":743,"marks":1794},"movements",[1795],{"type":828,"attrs":1796},{"href":1797,"uuid":48,"anchor":48,"custom":1798,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":1800,"type":743}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":1802,"type":743,"marks":1803},"employ",[1804],{"type":1805},"italic",{"text":1807,"type":743}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":754,"attrs":1809,"content":1810},{"level":756},[1811],{"text":1812,"type":743},"3 Boxing Head Movement Drills",{"type":754,"attrs":1814,"content":1815},{"level":780},[1816],{"text":1817,"type":743},"The 5 Point Pivot Drill",{"type":739,"content":1819},[1820],{"text":1821,"type":743},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":785,"content":1823},[1824,1830,1836,1842,1848],{"type":788,"content":1825},[1826],{"type":739,"content":1827},[1828],{"text":1829,"type":743},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":788,"content":1831},[1832],{"type":739,"content":1833},[1834],{"text":1835,"type":743},"Weave under to the other side (to avoid hooks)",{"type":788,"content":1837},[1838],{"type":739,"content":1839},[1840],{"text":1841,"type":743},"Pull back/sway (good for avoiding uppercuts)",{"type":788,"content":1843},[1844],{"type":739,"content":1845},[1846],{"text":1847,"type":743},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":788,"content":1849},[1850],{"type":739,"content":1851},[1852],{"text":1853,"type":743},"Throw a punch (it's important that defense and offense are fluid) ",{"type":739,"content":1855},[1856],{"text":1857,"type":743},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":754,"attrs":1859,"content":1860},{"level":780},[1861],{"text":1862,"type":743},"Frame and Shoot Drill",{"type":739,"content":1864},[1865,1867,1871],{"text":1866,"type":743},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":1868,"type":743,"marks":1869},"will",[1870],{"type":1805},{"text":1872,"type":743}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":785,"content":1874},[1875,1881,1887],{"type":788,"content":1876},[1877],{"type":739,"content":1878},[1879],{"text":1880,"type":743},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":788,"content":1882},[1883],{"type":739,"content":1884},[1885],{"text":1886,"type":743},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":788,"content":1888},[1889],{"type":739,"content":1890},[1891],{"text":1892,"type":743},"Once you know what feels best, throw a punch from that position. ",{"type":739,"content":1894},[1895],{"text":1896,"type":743},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":754,"attrs":1898,"content":1899},{"level":780},[1900],{"text":1901,"type":743},"The Line Drill",{"type":739,"content":1903},[1904],{"text":1905,"type":743},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":785,"content":1907},[1908,1914,1920,1926],{"type":788,"content":1909},[1910],{"type":739,"content":1911},[1912],{"text":1913,"type":743},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":788,"content":1915},[1916],{"type":739,"content":1917},[1918],{"text":1919,"type":743}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":788,"content":1921},[1922],{"type":739,"content":1923},[1924],{"text":1925,"type":743},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":788,"content":1927},[1928],{"type":739,"content":1929},[1930],{"text":1931,"type":743},"Repeat step 1",{"type":739,"content":1933},[1934],{"text":1935,"type":743},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":785,"content":1937},[1938,1944,1950,1956],{"type":788,"content":1939},[1940],{"type":739,"content":1941},[1942],{"text":1943,"type":743},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":788,"content":1945},[1946],{"type":739,"content":1947},[1948],{"text":1949,"type":743},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":788,"content":1951},[1952],{"type":739,"content":1953},[1954],{"text":1955,"type":743},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":788,"content":1957},[1958],{"type":739,"content":1959},[1960],{"text":1961,"type":743},"Return to neutral and repeat the sequence",{"type":739,"content":1963},[1964],{"text":1965,"type":743},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":754,"attrs":1967,"content":1968},{"level":756},[1969],{"text":1970,"type":743},"Keep Your Head Moving",{"type":739,"content":1972},[1973,1975,1981],{"text":1974,"type":743},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":1793,"type":743,"marks":1976},[1977],{"type":828,"attrs":1978},{"href":1979,"uuid":48,"anchor":48,"custom":1980,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":1982,"type":743}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":754,"attrs":1984,"content":1985},{"level":756},[1986],{"text":1353,"type":743},{"type":739,"content":1988},[1989,1990,1995],{"text":1357,"type":743},{"text":1359,"type":743,"marks":1991},[1992],{"type":828,"attrs":1993},{"href":1363,"uuid":48,"anchor":48,"custom":1994,"target":831,"linktype":13},{},{"text":1713,"type":743},{"type":739,"content":1997},[1998],{"text":1370,"type":743},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2000,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2005,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2006,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2001,"component":118,"meta_info":2002,"meta_title":7,"block_image":2003,"cover_image":2004,"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":2009,"title":2010,"plugin":43,"description":2011},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":2013,"alt":2014,"name":7,"focus":7,"title":2014,"filename":2015,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[1208],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":2026,"created_at":2027,"published_at":2028,"updated_at":2029,"id":2030,"uuid":2031,"content":2032,"slug":2366,"full_slug":2367,"sort_by_date":48,"position":2368,"tag_list":2369,"is_startpage":9,"parent_id":1209,"meta_data":48,"group_id":2370,"first_published_at":2371,"release_id":48,"lang":60,"path":1212,"alternates":2372,"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":2033,"faqs":2034,"title":2026,"topic":2047,"author":2062,"content":2063,"category":2347,"schedule":2355,"component":1196,"meta_info":2356,"cover_image":2360,"description":2364,"contributors":2365},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2035,2039,2043],{"_uid":2036,"answer":2037,"question":2038,"component":669},"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":2040,"answer":2041,"question":2042,"component":669},"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":2044,"answer":2045,"question":2046,"component":669},"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":2048,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2060,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2061,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2049,"component":39,"meta_info":2057,"block_image":2058,"cover_image":2059,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2050,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2055,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2056,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2051,"component":118,"meta_info":2052,"meta_title":7,"block_image":2053,"cover_image":2054,"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":736,"content":2064},[2065,2080,2084,2096,2101,2106,2136,2141,2168,2173,2195,2200,2222,2227,2249,2254,2281,2286,2302,2306,2330,2334,2344],{"type":739,"content":2066},[2067,2069,2078],{"text":2068,"type":743},"Post-workout ",{"text":2070,"type":743,"marks":2071},"stretches",[2072,2076],{"type":828,"attrs":2073},{"href":2074,"uuid":48,"anchor":48,"custom":2075,"target":831,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":2077},"underline",{"text":2079,"type":743}," 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":754,"attrs":2081,"content":2082},{"level":756},[2083],{"text":2038,"type":743},{"type":739,"content":2085},[2086,2094],{"text":2087,"type":743,"marks":2088},"Research",[2089,2093],{"type":828,"attrs":2090},{"href":2091,"uuid":48,"anchor":48,"custom":2092,"target":831,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":2077},{"text":2095,"type":743}," 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":754,"attrs":2097,"content":2098},{"level":756},[2099],{"text":2100,"type":743},"7 Stretches to Help You Recover Post-Workout",{"type":754,"attrs":2102,"content":2103},{"level":780},[2104],{"text":2105,"type":743},"Shoulder Flossing",{"type":2107,"attrs":2108,"content":2111},"ordered_list",{"order":2109},{"order":2110},1,[2112,2118,2124,2130],{"type":788,"content":2113},[2114],{"type":739,"content":2115},[2116],{"text":2117,"type":743},"Start in a standing position.",{"type":788,"content":2119},[2120],{"type":739,"content":2121},[2122],{"text":2123,"type":743},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":788,"content":2125},[2126],{"type":739,"content":2127},[2128],{"text":2129,"type":743},"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":788,"content":2131},[2132],{"type":739,"content":2133},[2134],{"text":2135,"type":743},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":754,"attrs":2137,"content":2138},{"level":780},[2139],{"text":2140,"type":743},"World's Greatest Stretch ",{"type":2107,"attrs":2142,"content":2143},{"order":2110},[2144,2150,2156,2162],{"type":788,"content":2145},[2146],{"type":739,"content":2147},[2148],{"text":2149,"type":743},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":788,"content":2151},[2152],{"type":739,"content":2153},[2154],{"text":2155,"type":743},"Next to the left hand, raise the left hand to the sky. ",{"type":788,"content":2157},[2158],{"type":739,"content":2159},[2160],{"text":2161,"type":743},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":788,"content":2163},[2164],{"type":739,"content":2165},[2166],{"text":2167,"type":743},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":754,"attrs":2169,"content":2170},{"level":780},[2171],{"text":2172,"type":743},"Kneeling Quad/Hip Flexor Stretch",{"type":2107,"attrs":2174,"content":2176},{"order":2175},{"order":2110},[2177,2183,2189],{"type":788,"content":2178},[2179],{"type":739,"content":2180},[2181],{"text":2182,"type":743},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":788,"content":2184},[2185],{"type":739,"content":2186},[2187],{"text":2188,"type":743},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":788,"content":2190},[2191],{"type":739,"content":2192},[2193],{"text":2194,"type":743},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":754,"attrs":2196,"content":2197},{"level":780},[2198],{"text":2199,"type":743},"Cat/Cow",{"type":2107,"attrs":2201,"content":2203},{"order":2202},{"order":2110},[2204,2210,2216],{"type":788,"content":2205},[2206],{"type":739,"content":2207},[2208],{"text":2209,"type":743},"Start on all fours, neutral spine. ",{"type":788,"content":2211},[2212],{"type":739,"content":2213},[2214],{"text":2215,"type":743},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":788,"content":2217},[2218],{"type":739,"content":2219},[2220],{"text":2221,"type":743},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":754,"attrs":2223,"content":2224},{"level":780},[2225],{"text":2226,"type":743},"Thread the Needle",{"type":2107,"attrs":2228,"content":2230},{"order":2229},{"order":2110},[2231,2237,2243],{"type":788,"content":2232},[2233],{"type":739,"content":2234},[2235],{"text":2236,"type":743},"Start on all fours. ",{"type":788,"content":2238},[2239],{"type":739,"content":2240},[2241],{"text":2242,"type":743},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":788,"content":2244},[2245],{"type":739,"content":2246},[2247],{"text":2248,"type":743},"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":754,"attrs":2250,"content":2251},{"level":780},[2252],{"text":2253,"type":743},"Thread the Needle With a Twist ",{"type":2107,"attrs":2255,"content":2257},{"order":2256},{"order":2110},[2258,2263,2269,2275],{"type":788,"content":2259},[2260],{"type":739,"content":2261},[2262],{"text":2236,"type":743},{"type":788,"content":2264},[2265],{"type":739,"content":2266},[2267],{"text":2268,"type":743},"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":788,"content":2270},[2271],{"type":739,"content":2272},[2273],{"text":2274,"type":743},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":788,"content":2276},[2277],{"type":739,"content":2278},[2279],{"text":2280,"type":743},"Return to the starting position.",{"type":754,"attrs":2282,"content":2283},{"level":780},[2284],{"text":2285,"type":743},"Scorpion Stretch (Prone) ",{"type":2107,"attrs":2287,"content":2289},{"order":2288},{"order":2110},[2290,2296],{"type":788,"content":2291},[2292],{"type":739,"content":2293},[2294],{"text":2295,"type":743},"Begin lying down, arms out in T. ",{"type":788,"content":2297},[2298],{"type":739,"content":2299},[2300],{"text":2301,"type":743},"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":754,"attrs":2303,"content":2304},{"level":756},[2305],{"text":2046,"type":743},{"type":739,"content":2307},[2308,2310,2318,2320,2328],{"text":2309,"type":743},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2311,"type":743,"marks":2312},"range of motion improvements",[2313,2317],{"type":828,"attrs":2314},{"href":2315,"uuid":48,"anchor":48,"custom":2316,"target":831,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":2077},{"text":2319,"type":743},". 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":2321,"type":743,"marks":2322},"Studies",[2323,2327],{"type":828,"attrs":2324},{"href":2325,"uuid":48,"anchor":48,"custom":2326,"target":831,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":2077},{"text":2329,"type":743}," 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":754,"attrs":2331,"content":2332},{"level":756},[2333],{"text":1353,"type":743},{"type":739,"content":2335},[2336,2337,2343],{"text":1357,"type":743},{"text":1359,"type":743,"marks":2338},[2339,2342],{"type":828,"attrs":2340},{"href":1363,"uuid":48,"anchor":48,"custom":2341,"target":831,"linktype":13},{},{"type":2077},{"text":1366,"type":743},{"type":739,"content":2345},[2346],{"text":1370,"type":743},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2348,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2353,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2354,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2349,"component":118,"meta_info":2350,"meta_title":7,"block_image":2351,"cover_image":2352,"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":2357,"title":2358,"plugin":43,"description":2359},"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":2361,"alt":2362,"name":7,"focus":7,"title":2362,"filename":2363,"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,[1208],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2374,"created_at":2375,"published_at":2376,"updated_at":2377,"id":2378,"uuid":2379,"content":2380,"slug":2549,"full_slug":2550,"sort_by_date":48,"position":2551,"tag_list":2552,"is_startpage":9,"parent_id":1209,"meta_data":48,"group_id":2553,"first_published_at":2554,"release_id":48,"lang":60,"path":1212,"alternates":2555,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":2381,"faqs":2382,"title":2399,"topic":2400,"author":2415,"content":2416,"category":2533,"schedule":2541,"component":1196,"meta_info":2542,"cover_image":2545,"description":2544,"contributors":2548},"c628587a-c675-49db-aeb5-90c6a222f9b6",[2383,2387,2391,2395],{"_uid":2384,"answer":2385,"question":2386,"component":669},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":2388,"answer":2389,"question":2390,"component":669},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":2392,"answer":2393,"question":2394,"component":669},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":2396,"answer":2397,"question":2398,"component":669},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2401,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2413,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2414,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2402,"component":39,"meta_info":2410,"block_image":2411,"cover_image":2412,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2403,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2408,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2409,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2404,"component":118,"meta_info":2405,"meta_title":7,"block_image":2406,"cover_image":2407,"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},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":736,"content":2417},[2418,2431,2436,2441,2453,2456,2461,2472,2475,2480,2491,2495,2499,2504,2517,2521,2530],{"type":739,"content":2419},[2420,2422,2429],{"text":2421,"type":743},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":2423,"type":743,"marks":2424},"shadowboxing",[2425],{"type":828,"attrs":2426},{"href":2427,"uuid":48,"anchor":48,"custom":2428,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2430,"type":743}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":754,"attrs":2432,"content":2433},{"level":756},[2434],{"text":2435,"type":743},"Why You Should Practice Shadowboxing With Hand Weights",{"type":754,"attrs":2437,"content":2438},{"level":780},[2439],{"text":2440,"type":743},"1. Speed",{"type":763,"attrs":2442},{"id":2443,"body":2444},"58589914-3cf9-454d-8369-7218c807f59a",[2445],{"url":2446,"_uid":2447,"image":2448,"component":773,"copyright_details":2452},{"id":7,"url":7,"linktype":1531,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":2449,"alt":2450,"name":7,"focus":48,"title":2450,"filename":2451,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":739,"content":2454},[2455],{"text":2389,"type":743},{"type":754,"attrs":2457,"content":2458},{"level":780},[2459],{"text":2460,"type":743},"2. Arm Endurance",{"type":763,"attrs":2462},{"id":2443,"body":2463},[2464],{"url":2465,"_uid":2466,"image":2467,"component":773,"copyright_details":2471},{"id":7,"url":7,"linktype":1531,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2468,"alt":2469,"name":7,"focus":48,"title":2469,"filename":2470,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":739,"content":2473},[2474],{"text":2393,"type":743},{"type":754,"attrs":2476,"content":2477},{"level":780},[2478],{"text":2479,"type":743},"3. Cardiovascular Conditioning",{"type":763,"attrs":2481},{"id":2443,"body":2482},[2483],{"url":2484,"_uid":2485,"image":2486,"component":773,"copyright_details":2490},{"id":7,"url":7,"linktype":1531,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2487,"alt":2488,"name":7,"focus":48,"title":2488,"filename":2489,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":739,"content":2492},[2493],{"text":2494,"type":743},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":739,"content":2496},[2497],{"text":2498,"type":743},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":754,"attrs":2500,"content":2501},{"level":756},[2502],{"text":2503,"type":743},"Amp Up Your Training",{"type":739,"content":2505},[2506,2508,2515],{"text":2507,"type":743},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":2509,"type":743,"marks":2510},"FightCamp Facebook Community",[2511],{"type":828,"attrs":2512},{"href":2513,"uuid":48,"anchor":48,"custom":2514,"target":831,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2516,"type":743}," and let me know.",{"type":754,"attrs":2518,"content":2519},{"level":756},[2520],{"text":1353,"type":743},{"type":739,"content":2522},[2523,2524,2529],{"text":1357,"type":743},{"text":1359,"type":743,"marks":2525},[2526],{"type":828,"attrs":2527},{"href":1363,"uuid":48,"anchor":48,"custom":2528,"target":831,"linktype":13},{},{"text":1713,"type":743},{"type":739,"content":2531},[2532],{"text":1370,"type":743},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2534,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2539,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2540,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2535,"component":118,"meta_info":2536,"meta_title":7,"block_image":2537,"cover_image":2538,"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},[],[],"2023-01-16 00:00",{"_uid":2543,"title":2399,"plugin":43,"description":2544},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":2546,"alt":2374,"name":7,"focus":48,"title":2374,"filename":2547,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1208],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":2557,"created_at":2558,"published_at":2559,"updated_at":2560,"id":2561,"uuid":2562,"content":2563,"slug":2963,"full_slug":2964,"sort_by_date":48,"position":2965,"tag_list":2966,"is_startpage":9,"parent_id":1209,"meta_data":48,"group_id":2967,"first_published_at":2968,"release_id":48,"lang":60,"path":1212,"alternates":2969,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":2564,"faqs":2565,"title":2557,"topic":2570,"author":2585,"content":2586,"category":2944,"schedule":2952,"component":1196,"meta_info":2953,"cover_image":2957,"description":2961,"contributors":2962},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[2566],{"_uid":2567,"answer":2568,"question":2569,"component":669},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2571,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2583,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2584,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2572,"component":39,"meta_info":2580,"block_image":2581,"cover_image":2582,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2573,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2578,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2579,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2574,"component":118,"meta_info":2575,"meta_title":7,"block_image":2576,"cover_image":2577,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":736,"content":2587},[2588,2592,2596,2600,2613,2645,2649,2654,2658,2662,2667,2671,2691,2696,2700,2726,2730,2735,2739,2759,2764,2768,2788,2793,2797,2827,2832,2835,2855,2860,2864,2884,2889,2893,2913,2926,2931,2940],{"type":739,"content":2589},[2590],{"text":2591,"type":743},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":739,"content":2593},[2594],{"text":2595,"type":743},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":739,"content":2597},[2598],{"text":2599,"type":743},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":739,"content":2601},[2602,2604,2611],{"text":2603,"type":743},"With consistent resistance training and ",{"text":2605,"type":743,"marks":2606},"healthy nutrition",[2607],{"type":828,"attrs":2608},{"href":2609,"uuid":48,"anchor":48,"custom":2610,"target":831,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":2612,"type":743},", women can develop strong arm muscles that will empower you to:",{"type":785,"content":2614},[2615,2621,2627,2633,2639],{"type":788,"content":2616},[2617],{"type":739,"content":2618},[2619],{"text":2620,"type":743},"Throw a solid punch",{"type":788,"content":2622},[2623],{"type":739,"content":2624},[2625],{"text":2626,"type":743},"Carry your kids or fur babies",{"type":788,"content":2628},[2629],{"type":739,"content":2630},[2631],{"text":2632,"type":743},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":788,"content":2634},[2635],{"type":739,"content":2636},[2637],{"text":2638,"type":743},"Feel confident in every tank top and sleeveless dress",{"type":788,"content":2640},[2641],{"type":739,"content":2642},[2643],{"text":2644,"type":743},"Haul all those bags from the car to the house in one trip ",{"type":739,"content":2646},[2647],{"text":2648,"type":743},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":754,"attrs":2650,"content":2651},{"level":756},[2652],{"text":2653,"type":743},"Arm Exercises for Women",{"type":739,"content":2655},[2656],{"text":2657,"type":743},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":739,"content":2659},[2660],{"text":2661,"type":743},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":754,"attrs":2663,"content":2664},{"level":780},[2665],{"text":2666,"type":743},"1. Plank With Bicep Curl",{"type":739,"content":2668},[2669],{"text":2670,"type":743},"Target Muscles: Biceps & Core",{"type":785,"content":2672},[2673,2679,2685],{"type":788,"content":2674},[2675],{"type":739,"content":2676},[2677],{"text":2678,"type":743},"Begin in plank position, holding two dumbbells on the floor",{"type":788,"content":2680},[2681],{"type":739,"content":2682},[2683],{"text":2684,"type":743},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":788,"content":2686},[2687],{"type":739,"content":2688},[2689],{"text":2690,"type":743},"Maintain plank position and repeat with the other arm",{"type":754,"attrs":2692,"content":2693},{"level":780},[2694],{"text":2695,"type":743},"2. Overhead Tricep Extension",{"type":739,"content":2697},[2698],{"text":2699,"type":743},"Target Muscles: Triceps",{"type":785,"content":2701},[2702,2708,2714,2720],{"type":788,"content":2703},[2704],{"type":739,"content":2705},[2706],{"text":2707,"type":743},"Hold the weight overhead with both hands",{"type":788,"content":2709},[2710],{"type":739,"content":2711},[2712],{"text":2713,"type":743},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":788,"content":2715},[2716],{"type":739,"content":2717},[2718],{"text":2719,"type":743},"Straighten your elbows and extend the weight overhead",{"type":788,"content":2721},[2722],{"type":739,"content":2723},[2724],{"text":2725,"type":743},"Hold the fully extended position for a moment, then repeat slowly",{"type":739,"content":2727},[2728],{"text":2729,"type":743},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":754,"attrs":2731,"content":2732},{"level":780},[2733],{"text":2734,"type":743},"3. Upright Row ",{"type":739,"content":2736},[2737],{"text":2738,"type":743},"Target Muscles: Traps & Deltoids",{"type":785,"content":2740},[2741,2747,2753],{"type":788,"content":2742},[2743],{"type":739,"content":2744},[2745],{"text":2746,"type":743},"Begin standing with your feet hip-width apart",{"type":788,"content":2748},[2749],{"type":739,"content":2750},[2751],{"text":2752,"type":743},"Lift your barbell or dumbbells straight up toward your chin",{"type":788,"content":2754},[2755],{"type":739,"content":2756},[2757],{"text":2758,"type":743},"Pause at the top of the lift, lower, and repeat",{"type":754,"attrs":2760,"content":2761},{"level":780},[2762],{"text":2763,"type":743},"4. Lateral Arm Raise",{"type":739,"content":2765},[2766],{"text":2767,"type":743},"Target Muscles: Triceps & Shoulders",{"type":785,"content":2769},[2770,2776,2782],{"type":788,"content":2771},[2772],{"type":739,"content":2773},[2774],{"text":2775,"type":743},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":788,"content":2777},[2778],{"type":739,"content":2779},[2780],{"text":2781,"type":743},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":788,"content":2783},[2784],{"type":739,"content":2785},[2786],{"text":2787,"type":743},"Lower and repeat",{"type":754,"attrs":2789,"content":2790},{"level":780},[2791],{"text":2792,"type":743},"5. Dumbbell Bench Press",{"type":739,"content":2794},[2795],{"text":2796,"type":743},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":785,"content":2798},[2799,2805,2811,2821],{"type":788,"content":2800},[2801],{"type":739,"content":2802},[2803],{"text":2804,"type":743},"Begin laying on a bench with your feet flat on the floor",{"type":788,"content":2806},[2807],{"type":739,"content":2808},[2809],{"text":2810,"type":743},"Lift the dumbbells to chest height, with your hands facing forward",{"type":788,"content":2812},[2813],{"type":739,"content":2814},[2815,2817],{"text":2816,"type":743},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2818,"type":743,"marks":2819},"(don’t let the dumbbells touch)",[2820],{"type":1805},{"type":788,"content":2822},[2823],{"type":739,"content":2824},[2825],{"text":2826,"type":743},"Lower your arms and repeat",{"type":754,"attrs":2828,"content":2829},{"level":780},[2830],{"text":2831,"type":743},"6. Tricep Dips",{"type":739,"content":2833},[2834],{"text":2699,"type":743},{"type":785,"content":2836},[2837,2843,2849],{"type":788,"content":2838},[2839],{"type":739,"content":2840},[2841],{"text":2842,"type":743},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":788,"content":2844},[2845],{"type":739,"content":2846},[2847],{"text":2848,"type":743},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":788,"content":2850},[2851],{"type":739,"content":2852},[2853],{"text":2854,"type":743},"Push yourself back up until your arms are almost straight, and repeat",{"type":754,"attrs":2856,"content":2857},{"level":780},[2858],{"text":2859,"type":743},"7. Decline Push-Up",{"type":739,"content":2861},[2862],{"text":2863,"type":743},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":785,"content":2865},[2866,2872,2878],{"type":788,"content":2867},[2868],{"type":739,"content":2869},[2870],{"text":2871,"type":743},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":788,"content":2873},[2874],{"type":739,"content":2875},[2876],{"text":2877,"type":743},"Brace your core and glutes, and lower yourself down into a push-up",{"type":788,"content":2879},[2880],{"type":739,"content":2881},[2882],{"text":2883,"type":743},"Extend your elbows to push yourself up, and repeat",{"type":754,"attrs":2885,"content":2886},{"level":780},[2887],{"text":2888,"type":743},"8. Diamond Push-Up",{"type":739,"content":2890},[2891],{"text":2892,"type":743},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":785,"content":2894},[2895,2901,2907],{"type":788,"content":2896},[2897],{"type":739,"content":2898},[2899],{"text":2900,"type":743},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":788,"content":2902},[2903],{"type":739,"content":2904},[2905],{"text":2906,"type":743},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":788,"content":2908},[2909],{"type":739,"content":2910},[2911],{"text":2912,"type":743},"Push yourself back up and repeat",{"type":739,"content":2914},[2915,2917,2924],{"text":2916,"type":743},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":2918,"type":743,"marks":2919},"FightCamp Community",[2920],{"type":828,"attrs":2921},{"href":2922,"uuid":48,"anchor":48,"custom":2923,"target":831,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2925,"type":743}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":754,"attrs":2927,"content":2928},{"level":756},[2929],{"text":2930,"type":743},"Train Like a Woman",{"type":739,"content":2932},[2933,2934,2939],{"text":1357,"type":743},{"text":1359,"type":743,"marks":2935},[2936],{"type":828,"attrs":2937},{"href":1363,"uuid":48,"anchor":48,"custom":2938,"target":831,"linktype":13},{},{"text":1713,"type":743},{"type":739,"content":2941},[2942],{"text":2943,"type":743},"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":2945,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2950,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2951,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2946,"component":118,"meta_info":2947,"meta_title":7,"block_image":2948,"cover_image":2949,"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":2954,"title":2955,"plugin":43,"description":2956},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":2958,"alt":2959,"name":7,"focus":7,"title":2959,"filename":2960,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. 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