Бокс
1. Что такое бокс? Каково его происхождение и история?
Бокс — это боевое искусство и одновременно спортивное единоборство между двумя соперниками, использующими удары руками в сочетании с движениями ног, головы и корпуса. С точки зрения спорта и боевых искусств, бокс — это способ тренировки и соревнований, который помогает развивать выносливость и приобретать ценные боевые навыки. Во время тренировок спортсмены используют перчатки и капы для защиты тела и зубов.
Согласно историческим источникам, этот вид спорта зародился на Западе, давно присутствует на спортивных фестивалях по всему миру и официально признан как самостоятельная спортивная дисциплина. Сегодня бокс является широко распространённой формой физической активности, доступной каждому.
Точная дата возникновения бокса остаётся неизвестной. Однако его история связана со следующими ключевыми этапами:
- Около 4000 г. до н.э. в Северной Африке.
- Около 1500 г. до н.э. в регионе Средиземноморья.
- Около 900 г. до н.э. в Древней Греции.
- Около 500 г. н.э. в Риме.
- Около 3700 г. до н.э. в Месопотамии – Древней Греции.
2. Какие основные особенности бокса?
Как и в любом новом деле, в боксе есть множество аспектов, которые предстоит изучить и освоить. Для успешного овладения навыками важно понимать ключевые моменты этого вида единоборств.
По мнению тренеров, одна из самых важных составляющих бокса — это работа ног. Именно правильная стойка и устойчивость позволяют создавать мощные удары.
Поэтому при тренировках по боксу необходимо уделять внимание передвижению, стойке, маневренности и уклонам, чтобы быстрее овладеть искусством боя.
Если в большинстве видов спорта регулярное потребление воды играет важную роль, то в боксе, напротив, пьют гораздо меньше жидкости во время тренировок. Обычно боксёры лишь смачивают горло небольшим количеством воды, а не выпивают большие объёмы, как в других дисциплинах.
Ещё один важный момент — бокс связан с риском получения травм, особенно в области лица. Поэтому этот спорт требует от спортсмена смелости и способности терпеть боль. Однако это в большей степени касается профессиональных бойцов. Если же вы занимаетесь боксом для общего развития, тренировки проходят в комфортных условиях под руководством опытного тренера.
3. Фундаментальные техники в боксе
In boxing there are a number of techniques that you need to learn to perform properly. These are supposed to be basic boxing techniques, easy to do and foundational, for example:
- Posture : Usually in boxing, there are 3 positions: standing upright, slightly crouched and maximally bent. You need to stand firmly with feet equal to or wider than shoulder width, feet in front of feet for balance, arms bent at an angle from 45 to 90 degrees, hands in front of hands behind, hands low and arms high (defensive or offensive). ), eyes looking straight ahead, observing the opponent...
- Punch : There are several boxing techniques as follows you can learn such as straight punch, horizontal hook punch, straight back punch, reverse hook punch… The punches are all done when you get close to the opponent. method, the closer it is, the more effective it is.
- Attacking, defensive posture : You can combine both attack and defense with using one hand to attack and the other to defend, in some cases, defend with both hands to cover your face. In the process of training or fighting, it is necessary to coordinate smoothly between attack and defense, paying attention to the foot that needs to be steady.
4. Преимущества тренировок по боксу?
Boxing brings many good effects to the body, helping you live healthier every day. Here are the effects of Boxing when you pursue this subject:
4.1. Strong body
When you pursue a sport, it will also help the body work better, the muscle group becomes more toned. Experts say that boxing also mobilizes strength from the toes, calves, inner thighs, outer thighs, hips, thereby stimulating these areas to develop.
In the process of training almost all parts, parts of the body are involved in training. In which, the arm muscles, leg muscles, chest shoulder muscles work the most to help the body become muscular and strong for men and firmer and slimmer in women.
4.2. Increase self-defense
Boxing does not stop at a sport, it is also a martial art. Boxers can compete in professional tournaments as well as in major Olympics.
When you practice boxing, you will also learn the skills of fighting and defending against the opponent. You will improve your self-defense ability in real combat, being able to protect yourself and those around you if you encounter a difficult situation.
4.3. Improve body shape, physique
Boxing is one of the ways to help you lose excess fat, consume calories to make your body more balanced and toned.
You can become leaner with more pronounced muscles when training hard in boxing. This is also the most effective way to burn calories when the body has to work regularly, continuously with control from the brain to the limbs.
4.4. Increased agility and flexibility
Boxing you need to practice with another person, so in the process of fighting, it requires the practitioner to have a quick reaction, good handling and reflexes. This will stimulate your agility and flexibility. For example, you need to dodge the opponent's attacks, judge which direction the opponent will attack.
When practicing for a long time, the body will also form a natural reflex as a perception even in real combat. The practitioner will also see the body becoming more active.
4.5. Tough, durable
Regular boxing practice is also a way to help you become more flexible. Regular exercise helps your body to endure better, maintain better fitness and not get tired easily.
When muscle groups are worked on a more regular basis, the body becomes more flexible, reducing inertia and skeletal muscle groups are also lubricated, working more smoothly.
4.6. Good for heart
Practicing boxing every day is like an effective Cardio exercise to increase cardiovascular activity to help blood circulation better.
Practice for a period of time, you will find that you breathe more, the heart contracts more to transfer oxygen and nutrients to the body organs.
Studies show that regular boxing exercises help blood vessel walls have better elasticity, stimulate blood circulation to different parts of the body, limit the formation of blood clots, and prevent strokes. cerebrovascular accident, myocardial infarction.
4.7. Reduce stress, stress
If your day is too tiring because of work pressure, family problems or something annoying, then choose a form of exercise like boxing. When you exercise, the body will produce endorphins that make the body excited and reduce stress and fatigue.
You can effectively relieve stress through boxing, as a way to channel anger and stress into your punches.
5. Who should practice Boxing the best?
Boxing, if viewed from the perspective of a sport, anyone can practice if they love it, have passion and focus on pursuing it. You can practice with a coach to guide you from the very first steps with many new and unfamiliar things.
If you practice boxing to compete professionally, you need to determine a persistent training spirit, dedicate yourself to this subject as well as ensure the most scientific nutritional regime.
However, for people with chronic diseases or unusual health problems, it is still advisable to consult a doctor before exercising to be safest.
