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  • Hi there I'm Mike Gales for Everlast Nutrition. In this video let's take a

  • look at some shadow boxing for beginners. Shadow boxing is a great way to practice

  • all your boxing technique. It's also dynamic and it is a great way to work

  • up a sweat and burn a ton of calories. It's also low-impact and surprisingly is

  • easy on the joints. It could also be an awesome mode of cardio if you have any injuries.

  • Best of all you don't need any equipment. All that you really need is

  • your imagination and the desire to get into great shape. If you wanted to you, then you

  • could use some gloves or even nothing at all to shadow box. I usually use hand

  • wraps because I like to use shadow boxing to warm up. Then i can move on to

  • something else like the heavy bag, the focus mitts or perhaps some sparring.

  • That way, my hands to be ready to go. I will leave a link in the description

  • below to show you how to properly wrap your hands.

  • Traditionally people did use their own shadow to shadow box. Yet your shadow will be dependent

  • on the available light. So you may want to begin by using a mirror instead.

  • In the beginning, I'm not looking to be powerful or explosive.

  • I'm going to take things nice and easy. Start off by facing the mirror and

  • assuming you're proper boxing stance. I'll leave a link to that in the

  • description below as well. All that you're looking to do here, in the

  • beginning, is set yourself up in your stance and get yourself comfortable.

  • I'm going to keep my guard up and loosen up by shifting my weight from foot to foot.

  • Once I feel comfortable in my boxing stance, I'm going to spend about a minute

  • just moving around. I'm not going to throw any punches. I'm just going to

  • remain in my stance as I move forward and back. Then laterally from one side to the other.

  • I also might throw in the odd pivot or two here and there.

  • After I've moved around for a little bit, I'll return to one spot in front of the mirror.

  • I'm going to start to throw some punches in place.

  • Keep in mind that this is not a minute to win it. I don't want to be rapidly throwing only my

  • arm as quickly as possible. Instead, I want to keep things at a much more

  • realistic tempo. I'm going to throw one punch reset myself into my stance.

  • Then i will throw another punch. For someone who's new to shadow boxing,

  • trying it up for the first time. I would suggest throwing 50 of each of the basic punches.

  • So that would be 50 jabs, 50 crosses, 50 left hooks to the head,

  • 50 right hooks to the head, 50 left hooks to the body, then the right hooks to the

  • body ,followed by some uppercuts. As I throw each punch, I'm looking directly at

  • myself in the mirror. I'm making sure that I'm using proper technique for each shot.

  • I'm keeping track of my hand position. I'm making sure that my

  • shoulders stay nice and high to protect my chin. That my elbows aren't too

  • wide but most importantly I'm trying to remain relaxed and I don't forget to breathe.

  • I can also get used to the idea of someone throwing punches towards me.

  • Luckily in this case, it is only my reflection and so there's no need to worry.

  • After I've thrown 50 repetitions of each punch,

  • I'm going to finish off by practicing some defensive maneuvers for a couple of minutes.

  • I will use my imagination to envision myself slipping my opponent's punches,

  • bobbing and weaving and blocking his punches.

  • I will try and pivot in and out of punching position.

  • I'm going to stick to looking into the mirror and throwing those 50 repetitions

  • of each punch for a couple weeks. I will do that until I feel confident with my technique.

  • After a while, once you've gotten used to shadow boxing with a mirror, let's see if

  • we can put together your own shadow boxing routine. To do this, I'm going

  • to use an app on my smartphone to keep track of the time.I'm going to aim

  • for three minutes of shadow boxing followed by one minute of rest. I'm

  • going to aim for five rounds to really work up a sweat. Let's start out the

  • first round and like we did previously we're going to start up with some movement only.

  • For the first round we're not going to throw any punches.

  • Once you've gotten used to shadow boxing and you feel a little more

  • comfortable with your technique, you can move away from the mirror You can begin to

  • use your imagination and envision that your opponent is right in front of you .

  • He is trying to get the angle on you but you're not going to let him.

  • By now, you should have an inclination of what your proper boxing stance should feel like.

  • You want to do your best keep proper positioning now as you move around.

  • Picture yourself getting into the proper position and into the proper range to

  • throw the punches that you want to throw. Next, we're going to throw only the jab

  • and the cross for one round. Once again visualize your opponent. Then throw

  • only the jab for the first minute. Move yourself into different positions and

  • only use that jab.

  • Then visualize yourself landing the cross, as you keep moving

  • for the next minute of the round.

  • Finally throw the jab and the cross together,

  • for the final minute of the round.

  • Next we're going to throw hooks and uppercuts for an entire round.

  • I'm going to start with some left hooks to the head.

  • Then I'll throw some left hooks to the body.

  • Then I will do the same thing for the right hooks. It's important to note

  • that I'm not putting a huge amount of power into these shots.

  • I'm looking to stay fluid and I'm looking to keep moving. The whole time I

  • envision that I'm out boxing my shadow or imaginary opponent.

  • I'm going to finish off this round by throwing some uppercuts. Don't forget to relax and don't forget to breathe.

  • We're going to finish off the shadow boxing routine

  • with two consecutive rounds of throwing combinations.

  • remember that you don't need to throw the shots with a huge amount of power.

  • Envision that shadow opponent and try to keep moving. Picture him coming forward towards you

  • or running away in retreat. Picture yourself breaking his defensive shell or

  • that you're slipping and blocking all of his punches.

  • The most important thing here with your shadow boxing routine is to have fun and to use your imagination.

  • Remember that the punches don't have to be thrown with a huge amount of power.

  • Don't forget to just relax and breathe. Now you have another great

  • workout routine to add to your repertoire. It is low-impact for your joints.

  • Yet it also destroys a ton of calories as you work up a tremendous sweat.

  • Best of all this type of workout can be done absolutely anywhere

  • with no equipment whatsoever. This has been Mike Gale's for Everlast Nutrition.

  • If you like these videos and please click below to like to subscribe.

  • We're constantly posting up great tips and new ideas that are meant to get you

  • into the absolute greatest shape possible.

Hi there I'm Mike Gales for Everlast Nutrition. In this video let's take a

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