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Russian
00:00:06
and its usefulness and strength for boxers. Therefore, look take it into service.00:00:14
See one of the most explosive power in boxing using these swinging exercises00:00:22
that are done from the swing from the explosive part here. If in the first part we were more like00:00:32
stabilization, then in this part there are already some such moments on the00:00:40
explosion, that is, exercises, well, I generally considered it to be a purely warm-up exercise.00:00:48
Now look, take it with both hands and00:00:54
try to literally pull it out from the swing. Here you have a foot and everything works. You are straight00:01:03
up to the point where you stand on your toes so that the entire leg cycle turns on the explosion, you see.00:01:18
Bring it in there and start it right there, that's good.00:01:21
The next moment, too, as the explosive force goes, is taken with one hand, just as you00:01:31
start with your feet and pull it sharply upward, you see00:01:36
it flies out by itself. You can also bend straight to the toes. Look at the nuances, you drag her00:01:52
here like this, but you don't even bother to see about it.00:01:58
Enough is00:02:04
enough. That's right. How can this increase the blow ?! Here's the first thing that goes right00:02:16
for you ?! Under this movement, you make an explosion that here what you see here are similar principles that so00:02:30
you can push out something like that. The only moment that is, as it were, key, is that you have the projectile00:02:37
exactly in the middle without blockages on either side. The next option is an00:02:45
exercise that leads to a blow from below. Everything is very simple to do the elbow on a short one, it is burned,00:02:57
try to unbend the elbow as little as possible in order to maintain tension here in this part,00:03:04
that is, not like this, that is, here it goes like this and you throw it under the blow from below. You see where00:03:13
I am holding, that is, not on my fingers, but on this part, and with this part you throw back you see00:03:21
how, as it were, stick your hand straight there deeply. You should try to throw it over.00:03:32
Now look, look, this part should work for you00:03:40
. The shoulder should work. You do everything with your shoulder. Now00:03:47
try to also resemble the movement betray. Wait,00:03:56
put it in order to form a movement, you need to understand where you are going to drive it from.00:04:03
You see, here you have a movement, here you have a movement, you see how soft it turns out.00:04:08
You see everything is simple. Try all of these exercises one more time, but you just need to get used to it.00:04:19
Now that's better.00:04:24
You do everything through the center.00:04:29
The next exercise is high-speed, but first I would like to dispel one of these triangular00:04:40
myths that this projectile slows down boxers, the fact is that some speed qualities00:04:46
can only be worked out with a heavy weight, well, not with a heavy weight, but let's say with a weight that is00:04:54
hard to do. To create momentum sometimes. The impulse is not of any specific00:05:03
muscle, but the impulse of the whole body, and this can only be done on strong muscles, if any of the muscles00:05:10
lags behind you will not succeed, so look you grab it from above00:05:17
in this way and start to accelerate it. This is also under a blow from below and under a blow from the side, that is, the00:05:24
moment when you see your elbow as much as possible, look up as much as possible.00:05:31
At the same time, the weight is in place and00:05:35
here is another moment, look. You see here, with a hall on the bones, you00:05:42
are going to align. Once again, I will show the grip here, a lot depends on the grip, look,00:05:49
you see how I grab it, you see the angle, you see in the hand, just under the blow.00:05:58
You pull your elbow hard.00:06:06
Well, in general, 16 kilograms is not very heavy weight. Therefore, you can do it once a week as00:06:17
necessary, if, as if for growth, for such direct growth, you can do it at least every other day. I00:06:24
know guys do different exercises every day, that is, they do not a single exercise00:06:30
, but different exercises. They just love this projectile so much, that is, it is versatile,00:06:36
compact and, in principle, well available, therefore, as it were, interest in it, which has been so popular recently,00:06:43
wakes up in general . Almost all, well, the main fighters all all go through it.00:06:50
I at least do not know a single one who would not do kettlebell. From the point of view of00:06:56
serious fighters. I say reinforcement again, you’ll work with a kettlebell for three months, you will immediately feel00:07:03
you, even after stabilization, you worked with a kettlebell, it helped you immediately the sensations are different, that is, you00:07:12
feel completely different. Here is one exercise, too, it is leading the same00:07:19
here, according to a similar scheme, it is done with a takeaway, this is a well-stabilizing exercise.00:07:29
Here, see what nuance you can take away from yourself altogether.00:07:37
You can do it on a short one with twisting, you see what a technical twisting. Here00:07:49
is this technical twisting, this is exactly the removal of blows, here you can also take out both from below00:07:57
and from the side. Therefore, it is necessary to use the wealth of the movement itself, as it were. Well00:08:05
short yes short goes very well. And now just increase the amplitude and you notice this00:08:12
phase where you have relaxation at the top point, you relax and again compression.00:08:19
Continuation of this exercise that has already been turned off00:08:27
as they say the lower part, see the same principle.00:08:33
Bring your knees a little bit at the knee like this yes yes yes yes yes yes yes.00:08:48
You see how it works differently, that is, here at the expense of the legs you can throw it out, and00:08:57
here you are already at the expense of the body, that is, the bundle of legs and the body, everything is just here.00:09:09
Here the oblique press works very well and the back works very well. The00:09:16
same thing you do, but already lying down like this, it is already the shoulders.00:09:24
Stretch your arms a little upward a little bit from here. Try to twist the00:09:38
shoulder blades or rather not twist it, I just lift one of the shoulder blades. A very good exercise, I remember that00:09:46
I was 15 years old, I did 50 times, watch how you grab it from above and do it.00:10:04
The shoulder blades are fully compressed.00:10:06
It is the technical moment that works very strongly here. Nobody put a technical point on00:10:14
me, I just did the exercises like they did everything like that here00:10:20
it is and adjusts itself, you see, just about the mode from here you see.00:10:36
Dimka won't go anymore. Put it on. Now here is how it stands at your headboard,00:10:45
so you grip and grab. Yes, the exercise seems to be like a half-inversion,00:10:51
only she has a short part I say again that is, but I did it up to 50 - 60 times I did00:10:57
16 kilograms, then I did this exercise with 32 kilograms, well, the same was somewhere around00:11:04
16 -17 years old ... Are you ready? You pull your elbows up to here, pull your elbows a little bit here,00:11:13
and that's enough. You don’t lower it up to here anymore, here you’re playing it looks like it’s like a00:11:21
blow from below, you see it’s safe pumping, just don’t stick it in your head. And on00:11:29
the same base there is another exercise, too, fun done on straight arms, will you try?00:11:36
Bring your elbows together now on straight arms.00:11:43
Well, as it is more convenient for you, you can, and so, too, correctly on straight00:11:52
arms, go pulling pulling pulling water here all straight arms here.00:12:00
Try to keep your elbows, the exercise is simple, but all the same, as if well, when you have never done00:12:09
this, you still have to be careful here. Everything seems to be well, just elementary, but in00:12:16
order to learn it takes time for you, you see it only as a beginning, so while you are00:12:23
trying to start the most important thing, well, how would it be that these key moments are technically00:12:30
absorbed and that's all. You lift it up like this and start making circles.00:12:41
As in one or the other.00:12:52
Well, one more exercise, that is, this exercise is already a classic of the boxing school. That is,00:12:59
I swear that's exactly what we did. For fighters, well, let's say so in the light weight category of 1600:13:09
kg, that's the thing. More than 70 kilograms weight 24 kg more than 80 kilograms 32 kg. Look from here, with a simple00:13:19
movement, you can have one hand, here, you can behind your head, and in this way you raise you see.00:13:26
The exercise is not difficult.00:13:29
But it takes strength like this, you will squeeze it 30 times. It’s possible, I’m just kind of more comfortable with my hand behind my head.00:13:42
You see your specificity.00:13:57
Also from the series, well, I don’t know simple exercises, too, only done in this way.00:14:04
Here there is one moment, when there is no rug, we put it straight with a towel00:14:11
and folded it several times. Because here is the corner of the elbow, well, that00:14:18
is, you literally stand on your elbows, that is, as if for beginners, it is generally not recommended00:14:24
this exercise is associated with injuries, so you slowly see things like this.00:14:32
If, as if by experience, you can do it faster.00:14:38
That is, your brush should only work with a brush. Here you are right here and00:14:47
you see, you see the camber in your fingers, hold it, hold it.00:14:52
Also a very interesting exercise, you can do it by the way with two weights. Purely here in our00:15:05
version using a bench. You see they are about the same, that is, you00:15:12
fix one hand like this again, watch how I grab how I pull, and here you have a00:15:22
movement you can pull cleanly like this, or you can pull like this to the shoulder again the difference to the chest00:15:35
and to the shoulder. There is also a third option when you pull on the lats here, here you pull you see.00:15:47
Three positions three options. Try chest to shoulder to thigh first.00:15:58
To the chest is where we fold the chest. Here the bituha works here on this fold the bituha works.00:16:11
Stronger to the shoulder.00:16:18
More elbow, don't touch the floor to the thigh, and here you bring it out, and it looks like00:16:32
this macro complex for the legs is also one of the very simple exercises of very00:16:42
effective exercises for the development of the already basic development of the legs.00:16:47
You put one leg on a chair with the other, look there is a difference, here you hold the00:16:53
kettlebell squat this one system you hold here the other system so here two times00:17:01
one-two-three-four-times two-three-four.00:17:11
Once again, I say such simple exercises are very useful, very useful not only for00:17:17
boxing, that is, they are, well, in some sports, well, as basic exercises for the development of the skeleton in general,00:17:27
or, as they say, a corset. Here's from a series of serious exercises. You grab the weight with your elbow00:17:35
and push it up and at least three times like this, do it like this, that is, this is a very serious00:17:42
percussive exercise, this is real for strong guys and if someone00:17:48
does this exercise at least four times, guys, write us We will welcome you.00:17:56
Come on, come on, come on, come on, come on, come on, come on, be on, be on, be on, be on, beauteous, well done.00:18:08
Guys, dare it suddenly turn out. On the other hand, we will continue this topic with kettlebells, that is, we will show00:18:17
even more complex exercises, that is, on the basis of simple ones, there are still a lot of complications00:18:25
, that is, the specificity of special exercises is sharpened for that, the higher your qualification experience00:18:32
, the more difficult and more difficult that is, up to the point that there well, some exercises without special00:18:41
training can not be done. Therefore, guys look watch take it into service.Description:
In this video you will see the best selection of exercises with a 16 kg weight, as well as learn about its usefulness and strength for boxers.These summing exercises must be performed by a boxer to strengthen the corset, to increase the force of the blow, to strengthen the arms.This is a crazy pumping of 16 kg weights.
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