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Boxing Training Menu and Benefits for Beginners!


Boxing is popular among men. But more women are joining gyms these days and becoming familiar with the sport! There are more gyms and other places where even beginners can enjoy themselves.

Today, we’re going to introduce you to some of the best clothes and training menus for beginners. But first, let me introduce you to what boxing training can do for you. Before you train, try to understand and learn it well.

Training Benefits of Boxing

Boxing is a popular sport where you don’t have to be in the ring with your opponent. You can train with sandbags and mitts at gyms nowadays.

Because of the high volume of exercise, many people start boxing for weight loss purposes. There are gyms these days where you can train and box. If you want to not only lose weight but also build muscle all over your body in moderation, you can lose weight while moving your entire body. This allows you to lose weight in an efficient way.

It also has a stress-relieving effect. Mitt striking is done one-on-one with a trainer, using your entire body. It may be difficult for beginners to do it right away, but in the long run, you’ll start to get used to it.

Sandbag training is also a great way to get your whole body muscles working. It can also help to tighten up your entire body and increase your metabolism.

Boxing training menu for beginners

Here are some of the best training menus for beginners. First, try to do them one at a time in slow movements until your body gets the point across. Don’t just do it somehow, but do it the right way to make sure you’re doing it right for the most effective workout. You can do the following:

  • Stretching
  • Warm-up and jump rope
  • Shadowboxing
  • Mitts and Sandbag
  • Sparring


Stretching is important for all sports, not just boxing. If possible, do two or three rounds of careful work, if you can. Boxing is a full-body sport, so make sure you slowly wake up your body to the details. Let’s stretch properly.

Be sure to stretch carefully, especially for long periods of time during the cold season. Not only do you need to stretch the parts of your body that you use a lot in training, but also the parts that you don’t move often. Keep it moving.

Stretching can help prevent injuries, reduce knee and back pain, and also has a toning effect. And since fatigue is also less likely to build up in the body and is easier to shed, women and men of all ages must start. You should do this first in boxing training.

Warm-up and jump rope

Warm ups vary from gym to gym in terms of the menu they offer. But by doing these, you are moving the muscles of your body. Warm-up will help you move more and better in areas that you can’t do with stretching.

Jump rope is a training exercise that can be seen in boxing movies and it is easy to visualize this training. Ideally, you should be able to close your sides tightly, pull your chin back, and keep a steady rhythm.

Once you get used to it, try speeding up a bit, or practicing the thigh lift and double jump.


Shadow boxing is an important part of training to learn proper form. If you are a beginner or at first, be sure to shadow box in a mirror. Make sure that you are using the correct form for your stance, punches and guards.

Next, you will be in the ring. Assuming that you have no opponent and that they are there, you practice with the correct form. It is important to do this while imagining what your next move will be, even during the game.

And instead of only attacking with punches and other forms of attack, we mix in guards and defenses as well. Imagine and practice in your mind. Don’t just move your upper body, be aware of your footwork as well as the movement of your feet. It is also important to imagine the distance between you and your opponent.

Mitt and Sandbag

Mitt striking is a practice method that allows you to assume the presence of an opponent. During practice, the trainer will hold the mitt in a one-on-one situation. Then apply what you learned from shadow boxing. At the same time, you have to watch the trainer’s movements. Make sure you don’t break the correct form.

And it’s important to practice as if it’s a match, as it’s pretty close to a practice exercise. It’s a great exercise if you’re looking to lose weight. It’s a workout that uses a lot more strength than jumping rope or shadow boxing. I believe that if you do it well, it will lead to great results.

Using a sandbag to review the moves we’ve identified in shadow boxing before the mitt strike. It is also effective to do this. You can do it as a voluntary practice, or many people do it at home. The trick is to be aware that the punches should be pulled immediately.


Sparring is practicing in the presence of an actual opponent. There is a method called mass boxing. It is where you can practice on the edge before sparring. The ring is where you actually punch your opponent.

There is a high tendency to feel more upset with your opponent than ever before. It is important to be aware of your shadow boxing and fundamentals. At the same time, keep defending yourself to avoid getting into a fistfight.

The more times you do this, the more you will practice maintaining a sense of normalcy. Sparring is also a great exercise and a great way to lose weight. But muscle training and basic training may be harder for some gyms. It’s the closest way to train with an opponent and actually be the closest to a real fight.

Recommended Boxing Training Clothes and Shoes

For starters, you will need boxing clothes, boxing shoes, bandages, and gloves. There are not too many strict rules that you have to wear these clothes.

These days, more and more women are starting to take up boxing.

One point to keep in mind for women is that they sweat a lot. So they should either wear non-transparent underwear or use sports-type underwear.

Wearing clothing that is comfortable to move around in is the best way to prevent injury. Most people practice in half-pants. But if you’re worried about exposure or don’t like half-pants, wear sports-specific tights.

As long as you know what to wear, you won’t feel like you need to be too picky about manufacturers. But many sports manufacturers carry high-grade materials that will keep you feeling good.


In this article, I’ve introduced you to boxing training and clothing. As a beginner, it’s important to understand what the training menu means to you. Whether you’re trying to lose weight or you’re serious about it. It’s a great way to get a good workout that is very efficient and effective.