拳击入门基础知识？英文双语对照

1、基础体能（耐力、协调、力量）

我这里说的体能并不是说跑步能跑多久那种体力，这个体能是指体适能，他分别有力量、速度、耐力、协调、平衡、柔韧、灵敏。包含了很多种，体适能是许多专项运动的基础，他决定了你的运动水平上限和下限。

那新手需要练习那些基础体能呢？

一、耐力。 像长跑，徒手力量这些运动，增加自己的肌耐力。你跑步能跑很久并不代表你在拳台上体力充沛。因为拳击运动是全身肌肉的运动，也包含了变速，持续的节奏，拥有好的耐力才能支撑专项的训练内容。

训练方法：

中长度的跑步，10-15圈（以下所有圈数都是400米，因为用圈数能够更加好的计算每圈时长),保证每圈2分钟内，控制节奏，不是说你一圈跑个1′20″，下一圈跑个2′30″来维持平均时长。

渐变跑，同样15圈，先跑5圈后休息一分钟或两分钟（按训练程度而定)然后跑4圈，依次类推，渐变下去要越来越少圈数，但是时间要越来越快。比如5圈是保持2分一圈，4圈保持1分50/圈，3圈保持1分40/圈......

变速跑：这个我就不细说了，可以自行网上搜索，30米的，50米的慢转快的变速跑。

二、力量。拳击运动让人想起的第一印象可能就是具有力量的，有技术的拳手每天都在讨论如何发力，但前提是你得有力量，而新手要求的力量则是用来保护自己的。像我刚练那会儿，技术好，没力量，尤其我的握力、腕力，导致了我打沙包会使得我手腕承受不住。（当时我173cm，体重也就50kg)

训练方法:

俯卧撑（窄距）100个-200个，可以分组。要求有一半是快速完成，剩下一半可以放慢节奏注意质量（力量有基础的可以用拳头做，女生可以用半跪式）。可以将100个俯卧撑穿插在一些空击或者跳绳的休息时间里做10-20个。俯卧撑能练到胸肌和肱三，窄距的主要是练肱三的爆发和耐力，出拳的时候肱三是手臂主要发力的肌肉。

仰卧起坐100-200，同上，可以穿插在一些徒手技术里面，仰卧起坐主要是为了保护你的腹部，腹肌密度有了才不容易被打爆肝。

深蹲（徒手or负重）100个/周-200个/周，新手来说可以每周抽两天时间出来练深蹲，刚开始可以一天练50个徒手的，节奏要平稳，不要做快的。有健身基础的可以做负重的杠铃深蹲，一天做小重量多次数，一天做大重量少次数。深蹲属于大力量训练，每周练两天即可，中间间隔两到三天，我的话是周一和周四是专门练大力量，你们可以自己调节。

引体向上100个/周or划船100个/周，这两个动作主要是强化我们的背部肌肉，出拳的时候背部的肌肉也是起到主要发力，体重轻的朋友可以尝试做引体向上，和深蹲一样，把100个分开两天训练，体重比较重的，做不起引体向上的可以用划船器或者杠铃哑铃训练。

1, fundamental physical ability (endurance, harmonious, force)

The physical ability that says here is not to say ran can run how long the sort of physical strength, this physical ability is to show system is comfortable can, he has force, speed, endurance, harmonious, balance, withy, delicacy respectively. Included a lot of kinds, system is comfortable the foundation that can be a lot of special motion, he decided your athletic level upper limit and floor level.

Does that novice need to practice those fundamental physical ability?

One, endurance. Resemble long-distance running, bare-handed force these motion, increase oneself flesh staying power. Your ran can run very long do not the upper part of the body in boxing stage on behalf of you force is abundant. Because boxing motion is systemic sarcous motion, also included speed change, persistent rhythm, the endurance ability that has had props up special training content.

Train a method:

In the ran of length, 10-15 is encircled (number of the following and all pen is 400 meters, because use a number,) can grow more well when calculating every, make sure every are encircled 2 minutes inside, control rhythm, not be to say your circuit runs a 20 ″ of 1 ′ , next circuit run 30 ″ come to a 2 ′ maintain average when long.

Gradual change runs, same 15, after running 5 rounds first, rest one minute or dichotomy bell (press training rate and decide) run 4 rounds next, ordinal analogize, gradual change goes down to want to encircle number lesser and lesser, but time wants faster and faster. For instance 5 it is to hold 2 minutes of pens, 4 hold pen of 1 minute of 50/ , 3 hold pen of 1 minute of 40/ . . . . . .

Gearshift runs: This I not dilatancy, can search on proper motion net, 30 meters, 50 meters turn slow sharp speed change runs.

2, force. The first impression that boxing motion lets a person remember may have power namely, the boxing hand that has a technology is discussing how to send force everyday, but premise is you get effective amount, and the force that the novice asks is to use him protection. Firm like me experienced at that time, the technology is good, do not have force, especially my grip, brawn, brought about me to hit sanded bag to be able to make my artifice does not bear. (at that time my 173cm, weight also with respect to 50kg)

Train a method:

Push-up (narrow be apart from) 100 - 200, can in group. The requirement has an in part is to be finished quickly, it is OK to remain an in part rein in rhythm notes quality (what force has a base is OK do with fist, the schoolgirl can use half genuflect formula) . Can attack 100 push-up thrust deep into the enemy forces in a few sky or 10-20 is done in the breathing space of skip. Push-up can drill chest muscle and humerus 3, narrow those who be apart from basically is experienced humerus of 3 erupt and endurance, when giving a fist, the upper arm 3 it is the muscle that the arm basically sends force.

Sit-ups 100-200, alexandrine, can alternate inside a few bare-handed technologies, sit-ups basically is to protect your abdomen, abdominal muscle density had ability to be hit not easily to explode liver.

Crouch greatly (bare-handed Or loads) 100 / - 200 / , two days of time can be smoked to come out to drill every week for the novice crouch greatly, it is OK to just began a day of practice 50 bare-handed, rhythm wants smooth, do not do fast. Those who have gymnastical base is OK do loaded barbell to crouch greatly, one day does little weight to be counted for many times, one day makes great weight little time. Crouch greatly belong to great power to train, drill every week two days can, intermediate interval two arrive 3 days, my word is Zhou Yihe Zhou Si is special practice great power, you yourselves can adjust.

Pull-up 100 / week Or rows 100 / , these two movements basically are aggrandizement our back muscle, when giving a fist, the muscle of back also is to have main hair power, the friend with light weight can try to do pull-up, with crouching greatly, part 100 two days train, weight is heavier, do what do not remove pull-up is OK with row implement or barbell dumbbell trains.