1 hour boxing workout

You have decided to start boxing? So you must be in the best possible shape. When you're in the ring, your opponent will lavished with blows to the head and body and will hurt you and win. You owe yourself and your loved ones to stay in shape to defend against fist attacks, and also to attack. You can accomplish this with a one-hour workout boxing.
 Step 1
Hit fast punching bag. Make three sessions of three minutes. Fast a punching bag boxing ideal tool to improve the speed of hand and eye coordination - hand. It will improve your endurance and accuracy of impact. Hit a punching bag repeatedly with your left hand. This is perhaps the most important punch in boxing because it can stun your opponent and also help others to improve their strokes.  
With one minute rest between rounds, it takes 11 minutes.

 Step 2
Hit the boxing bag to develop punches. Boxers quickly learn that you have to use your whole body when you hit the boxing bag, because it will hurt your hands if you just let them swing. Strong hit start from legs  and go through the middle part of the body and the major muscle groups. It should also using the upper body and shoulders before running all that power to pass through the hands. Hit boxing heard three times in three minute rounds to improve powerful blow.
Rest one minute between rounds. You will finish about 11 minutes.
 Step 3
Jumping rope increases the speed, quickness, athleticism and endurance. The rope is used by boxers from the early 20th century. Boxers like Sugar Ray Robinson, Mohammed Ali etc. used jumping rope to improve their instincts. It will help you burn calories and you can enter into the best possible shape. Jump rope in double sessions in six minutes with one minute rest. That's a total of 13 minutes.

 Step 4
Make sparring against an opponent's weight, height and experience similar to yours. No matter how much work you've done in the gym and how well you can hit fast a punching bag, you have no real idea of ​​how to handle the ring while not beat the opponent. Sparring six three minute rounds. Meanwhile wear boxing helmet and boxing gloves. This will give you an idea of ​​how well you can give punches and defend. With one minute rest between rounds are 23 minutes.

For women: 20 minutes to a better body

In this busy and hectic lives, women are increasingly less time for their health. But small changes in your lifestyle can help you fit and healthy body.
We often hear people complain about the lack of time and motivation to exercise, or that are too busy to exercise. Each of us can spend 20 minutes a day to achieve a healthy weight and body. All going to the movies, parties, etc., but is it so hard to find some 20 minutes to train?
 Let's see how some 20 minutes can lead to positive change in your life:

 20 minutes physical training
  Well, it's just 20 minutes of cardio a day will add up about an hour and 40 minutes of cardio a week, which is six hours a week training, etc. That sounds like a good contribution to your physical and mental health. Walk or ride your bike to work. This will not only help your health, but will save you money. In the workplace, try to devote your lunch hour some activity, such as walking in the area. Make sure you drink enough water during the day. Anaerobic exercise will help you improve your heart frequency and blood circulation, and thus will quickly get in shape and you will be rewarded with good health.
 20 minutes to prepare foods low in fat
  Instead of relying on ready to eat packaged foods or you could spend about 20 minutes to prepare healthy recipes. What will win? Well just to save a lot of calories that can accumulate to your waistline.
 20 minutes for motivation
 The reason for the lack of physical activity and healthy lifestyle is poor motivation. You should understand that behind every success stands great desire and giving end. Your state of mind is very important for the final result. Age, place of residence, ethnicity, sex, these things do not matter, the truth is the desire to succeed. You can achieve anything if you are focused and motivated to achieve a specific purpose.
20 minutes for deep breathing 
 15 minutes a day for breathing exercises reduce blood pressure. Relaxation techniques such as deep breathing, visualization, progressive muscle relaxation, meditation and yoga can help you a lot. When you practice regularly, these activities lead to a reduction in daily stress and rush of feeling joy. 
Moreover, they can help you be more comfortable if they are struggling with the difficulties of life. Most experts recommend at least 10-20 minutes a day for relaxation exercises. Inhale through your nose and exhale through your mouth. Try to breathe deeply enough to be able to inflate the abdomen to the max, then release it completely. Count slowly as you exhale.

 So add those 20 minutes to your routine and watch your body change for the better.

MMA workout warm-up

ММА (mix martial arts) fighters are always well ahead of the training material. They seek to include in their programs not only proven strength training, but also innovative methods. We suggest you check the following eight minute workout that combines exceptional intensity and complexity of maximum warming of all muscle groups.

1.  Squats to slip under low fixed rope - movements of this exercise mainly loaded legs and waist. They run continuously for one minute, by which time, if you follow a regular rhythm you should be able to do 35 to 40 repetitions.
2. After squats and rest before the next exercise, a series of air strikes combined (fighting shadow), aimed at warming the hands. The duration of this break is 30 seconds.
3. Push-ups with feet placed in hanging ropes - each leg winds through the handles hanging low ropes, hands placed on the floor. This situation makes a push up followed by twisting and lateral bending of the knees to the right. Second push up, does is followed by folding the left leg. This alternation is maintained until the end of the execution of the exercise. Here again the length is one minute, and the optimal number of reps - 15-18
4. For the rest, it is implemented 30-second series of complex strokes with hands in the air (combat shadow), and here I can turn on and kick.
5. Spend each of his hands in elastic handles and start hitting on the punching bag, which should preferably be placed on the floor in a supine position to achieve maximal back muscle tension. Duration of exercise - one minutes.
6. Rest - 30 seconds in the air strikes (fighting shadow)
7. Lie on your back on the floor and hold one dumbbell in each hand. Start lifting and twisting pelvis sideways while exporting arms with weights overhead. You also need to have every alternation twisting pelvis right then - left. Duration of exercise - one minute, the optimal number of reps - 20-25.
8. Rest - 30 seconds in the air strikes and kicks (fighting shadow), they can be rotated and squats.
9. From standing, hold one dumbbell with both hands, lift it at ear level and begin to rotate around the axis of the head. The movement is circular and is made for 30 seconds from left to right and then changing direction - from right to left. Total - one minute and 20 to 25 repetitions. 

This is the whole workout.

Easy exercises with dumbbells - Part 1

Exercises with dumbbells improve strength and tone muscles. Not only shaped muscles of the arms and back, but also help improve posture and tightening of the abdominal muscles. Easy exercises with dumbbells.

 Why train with dumbbells?
Exercises with dumbbells improve strength and tone muscles in the shortest time. Struggling with hypotrophy. Improve posture. Helps tighten the abdominal muscles. Stimulate metabolism and reduce excess fat.
  With how heavy dumbbells to train?
The weight of the dumbbells are selected according to age, gender, level of physical fitness and overall condition of the exercises with them. Women's advisable to train with dumbbells from 1 to 3 kg to achieve an elegant relief, rather than brute muscle arms and back.
  How often to train with weights?
It is important to know the benefits of exercise with dumbbells come not so much from the weight and number of repetitions, as the frequency of workouts with them. It is recommended to gradually pass through different stages of loading. During the first 2-3 months is better to do 4-5 times a week while improving strength and tone muscles, and then reduce to 2-3 times a week to maintain the results achieved. Do not forget to shake hands after each exercise!