Boxing workouts are often offered for both individuals and groups.
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To judge whether boxing is a good total body workout, think about its effect on each of the large muscle groups: chest, arms and shoulders, legs, abs and back. With efficient movement, a total body boxing workout can improve the results seen in muscle tone throughout the body. Boxing is a fairly effective total body workout, but you might want to add a few exercises that isolate the leg muscles as they are worked only through movement around the ring.
Of the muscles used while boxing, the large muscles of your chest are among the most active. Pectoral muscles help to control the movement of the deltoids, biceps and triceps when fighting. In fact, the serratus anterior, the muscle that connects the chest and back below your arm, is known as the вЂњboxer's muscleвЂќ because of its importance in the circular movement of the arms, like those when throwing a punch. With the right form, boxing can be a very strong workout for the chest.
Because of its connection to the chest through the serratus anterior, the back is effectively exercised while boxing. The latissimus dorsi, the large muscles in your upper back, help you throw a more powerful punch, especially hooks and uppercuts. When the punch lands on an opponent, the latissimus dorsi allows you to absorb the force of the impact.
Boxing builds from the ground up -- literally. Proper boxing form requires strong legs in order to ground the body, allowing the smaller muscles in the arms and back to swing freely while maintaining a stable base. Because movement in a boxing ring depends on the boxer's ability to avoid an opponent's punch, often through squatting and ducking, the exercise can be considered part of a total body workout, though not a particularly effective one.
Arm and Shoulder Action
Boxing is a highly effective workout for the arms and shoulders. It has an advantage over weight machines when it comes to the muscles of the arms and shoulders. Arm work, particularly when sparring or with a punching bag, helps the muscles work together, rather than the usual isolation exercises performed through weight training.
Getting to the Core
With the right adjustments to form, boxing can be an effective workout for the abs. Many people believe that the arms are responsible for a powerful punch, but professional boxers use their core muscles as a firm foundation to make sure they don't lose power during a fight. Pivoting the core along with the arm in a punch helps to get more of your body weight thrown into the movement.