Friday, September 13, 2019
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Thursday, September 13, 2018
Shadowbox’s 3 Jab Combos For Beginner Boxers
We’ll make you a knockout.
Boxing has exploded this year and become a workout for literally everyone. New to the sport? Don’t worry: Boxing professional Heather Hardy demonstrates three beginner jabs that will have you feeling confident before your first class. The Jab Cross Hook is at the core of all Shadowbox workouts, so if you’re a newbie, it could be a good idea to practice these punches at home or arrive to class early and go over the moves and your form with your instructor.
RELATED: 3 Boxing Moves for Beginners
The first combination is the Jab Cross, which is most likely the first move you’ll learn in boxing class after finding your stance. Punch the bag or air quickly with the same side arm as your forward foot. Then, in the same motion, bring that arm back to your body (as if protecting the face) and do the second punch with your opposite arm, always making sure that the arm is fully extended in your punches. When you do the cross punch, pivot your back foot so your body rotates forward.
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Now that you know the Jab Cross, practice adding in a Slip, which is a more defensive move. Keep your hands in the same position as you bend your waist from side to side, and move your head from left to right (which will help you dodge your opponent’s straight punches). Don’t lean forward or backwards when slipping. By leaning forward, you’ll meet your opponents punch with your face (ouch!) and shifting your weight backwards will take you too far away to counter-punch.
The third combination is the Jab Cross, Step Back, and Cross. The Cross is a punch that crosses from the back of your body to the front and is thrown with your rear hand directly at your punching bag in a straight line. Stepping back before you throw your Cross punch will give you more momentum as you move forward.
3 Boxing Workouts to Get Fit and Strong
Photo: Ryan Kelly / Daily Burn 365
You don’t need to start a fight to throw a few punches. Think of boxing as your go-to stress-relieving workout. You’ll not only knock out frustrations by releasing some feel-good endorphins, but you’ll also get a blend of hardcore cardio and strength training. In just 30 minutes, the fighting moves squash more than 375 calories and sculpt your back (lats, in particular), shoulders (or deltoids) and core.
Before you step into the ring, though, you’ll want to follow a few pointers on technique. Enter Rob Piela, owner of Gotham Gym in New York City and creator of Gotham G-Box (a group exercise class) in connection with WellPath. Heed Piela’s tips on how to pack a serious punch, then tackle one (or all!) of his three beginner-friendly boxing routines. Whether you want to kick up your cardio, build stronger muscles or do jab-cross combos with a buddy, there’s a plan for you.
RELATED: 3 Quick HIIT Workouts for Beginners
Boxing Basics: 5 Steps to Look the Part
Photo: Ryan Kelly / Daily Burn 365
Step 1: Master the Boxing Stance
Stand with your feet a little wider than shoulder-width apart (a). Step your left foot forward. Turn both feet 45 degrees to the right and bend knees slightly (b). Bring your fists up to your cheekbones, keeping your elbows in by your sides. Your left shoulder should be in the front and the right shoulder behind. Get ready to punch (c).
Photo: Ryan Kelly / Daily Burn 365
Step 2: Practice Your Main Punch, The Jab
Start with the left hand. Keeping your elbow in by your side and your right fist up by your face, extend your left hand straight out in front of you (a). When your arm is almost fully extended, turn your wrist so your thumb faces down toward the floor. The jab should be quick (b). Snap your fist in and out, like a whip, with your hand coming right back to your face after you execute the punch (c).
RELATED: 3 Breathing Techniques for a More Effective Workout
Photo: Ryan Kelly / Daily Burn 365
Step 3: Put Power Behind Your Cross
For the right cross, starting from the bottom: Pivot your right foot so it turns inward and you’re on the ball of your foot (a). Your right hip and shoulder should turn forward with it, while you push your left shoulder and left hip behind you (b). With your left fist up by your face, move your right arm forward (keep your elbow in) and punch it straight out (c). Turn your wrist at the end of the punch, so your thumb faces down toward the floor (d). After you fully extend your right arm, snap it back to your boxing stance (e).
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Photo: Ryan Kelly / Daily Burn 365
Step 4: Add Upper Body Oomph to Your Hook
For the left hook, from your boxing stance, turn to your right as you bring your left elbow up (bent 90 degrees) to about shoulder level (a). At the same time, your left heel pops up off the ground, as you pivot on the ball of your foot and shift your weight back onto your right leg (b). Bring the punch back to your face, resetting into your boxing stance (c).
RELATED: Hate Crunches? 6 Better Core Exercises for Beginners
Photo: Ryan Kelly / Daily Burn 365
Step 5: Attack from a Different Angle with Uppercuts
For the right uppercut: From your boxing stance, turn your right hip and shoulder forward. Keep your elbow in as you punch upward, thumb facing you (a). Bring your fist back to your face and return to your boxing stance. Bend your knees if you need to reach a lower target (b). For the left uppercut: Follow the same steps as the right uppercut, except this time, turn your left hip and shoulder forward and punch with your left hand, thumb facing you (c).
RELATED: 5 Moves to Sculpt a Better Butt
3 Boxing Workouts to Make You Sweat
Boxer’s Cardio Workout
You’ll get your heart rate up for this cardio routine, designed by Piela, which also tones your entire body. Perform the combinations below for one minute each. If you’re up for the challenge, Piela suggests using light weights while you punch.
Photo: Ryan Kelly / Daily Burn 365
2-minute warm-up: 30 seconds each of jumping jacks and high knees. Repeat a second time.
Jab and cross: Alternate jabs with your left hand and crosses with your right and continuously and as fast as you can. Make sure your punches go straight out and back to your face. Engage your core and turn your shoulders and hips toward your target.
Jump rope: Do this with an actual jump rope or just mimic the movement by rotating your wrists. Jump with feet together up and down or side to side.
Jab, cross, squat: Do a jab with your left hand and a cross with your right, then perform a squat. Pause briefly between each combination.
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Burpees: Jump straight up with your hands in the air. Then, put your hands on the ground and jump your feet back to a high plank position. Jump the feet back up to your hands and explode back up off the ground. (Hate burpees? Try this variation.)
Uppercuts: Perform right and left uppercuts as fast as you can. Make sure to keep turning your shoulders with each punch and engage your core the entire time.
Forearm plank: Keep your back straight and flat, and hips in line with shoulders. Position elbows directly underneath your shoulders. (Here’s how to fix the most common mistakes.)
Repeat the entire sequence one more time, skipping the burpees and planks on the second round.
View the rest of the workout here.
This article originally appeared on DailyBurn.com.
What Exercise Burns the Most Calories?
Your time is precious — and limited. So when it comes to working out, it’s not uncommon to wonder: what exercise burns the most calories?
Exercise scientists have rigorously studied the amount of energy people expend during different types of exercise, and they’ve determined which workouts are best for burning calories. The thing to keep in mind: the more muscles you engage and the harder (and longer) you push those muscles, the more energy your body will churn through, says Dr. Tim Church, an exercise researcher and a professor of preventative medicine at Pennington Biomedical Research Center at Louisiana State University. So in order to maximize the number of calories you’ll burn, “you want an exercise that uses both lower and upper body muscle groups and is performed at a high intensity,” Church says.
You might therefore expect something along the lines of CrossFit or Tabata-style interval training to burn the most calories. And you may be right.
A study on one popular CrossFit workout called the “Cindy” — in which a person does a series of pull-ups, push-ups and squats in as many rounds as possible — found that it burned an average of 13 calories per minute. The workout lasts 20 minutes, so exercisers burned an average of 260 calories in total. While perfect apples-to-apples studies aren’t available, some Tabata research has shown that one of these workouts — composed of 4-minute training blocks that mix maximum-intensity bouts of resistance and aerobic training with short periods of rest — burns 14.5 calories per minute, or 280 calories during a 20-minute workout.
These per-minute calorie averages beat out many traditional forms of exercise. “But there’s such a variety within these classes and the people doing them that scores are all over the map,” says John Porcari, author of the Tabata study and a professor of exercise and sports science at the University of Wisconsin, La Crosse. For example, some people in his Tabata study burned up to 360 calories during the 20-minute workout, or 18 calories per minute.
Yet “per-minute” calorie burn isn’t always the best way to assess a workout’s energy demands, Porcari says. The total time spent training and a person’s willingness to stick with a workout are also important factors. “You can crank like the dickens for 30 seconds and burn a lot of calories,” he says. So if you’re extremely short on time, high-intensity interval training (HIIT) is probably your best option. But in the real world, Porcari says, many people won’t be comfortable (or capable of) engaging in regular or extended bouts of high-intensity training.
He says a “more fair” way to assess an exercise’s true energy demands is to ask people to do it at a pace that is comfortable for them. And when it comes to vigorous, calorie-burning exercises that people are comfortable doing for extended periods of time, running usually comes out on top. “When you look at the literature, running tends to burn more calories than other modalities,” he says.
According to an online calorie estimator from the American Council on Exercise, a 115-pound person running for 30 minutes at a slow-to-moderate pace (a 10-minute mile) would burn about 260 calories: the same amount people who did CrossFit typically torched in 20 minutes, according to the research. A 175-pound person would burn nearly 400 calories during that same 30-minute run. Pick up the pace, and you can achieve an even greater rate of calorie burn.
You may be wondering whether more intense forms of exercise lead to a higher rate of calorie expenditure even after training is finished — or a so-called “afterburn effect.” Research from Colorado State University has shown that, yes, intense exercise does keep a person’s metabolism humming longer than mild exercise. But this afterburn effect tends to peter out quickly — within a few hours — and it accounts for a small fraction of the total calories a person expends during and after exercise.
Also, a workout’s length — not just its intensity — helps to keep a person’s metabolism elevated after training, finds a review from the University of New Mexico. So if your goal is to burn the maximum amount of energy, you’ll want to find an exercise that is vigorous and that you can stick with for a long stretch of time.
For a lot of people, that mode is running. For others, it may be fast stationary cycling or Tabata or using an elliptical. The research suggests all are more or less comparable if you’re able to put in the time and keep up the intensity.
The bottom line? The best workout for burning calories is “the one you actually do,” Church says. You can find extreme forms of exercise that maximize per-minute calorie burn. But if you don’t stick with them or do them regularly, they’re not much good to you.
Tess Holliday Slams Retailer Revolve for Selling ‘Being Fat Is Not Beautiful’ Sweatshirt
The cropped sweatshirt is shown being worn by a sample size model.
Body positive model Tess Holliday called out online retailer Revolve for selling what many are deeming a fat-shaming sweatshirt.
The model, 33, captured a screenshot of the piece before the site seemingly took it down and tweeted it out for her fans to see. “LOLLLLL @REVOLVE y’all are a mess,” Holliday wrote.
The cropped sweatshirt, which is shown being worn by a sample size model, read, “BEING FAT IS NOT BEAUTIFUL IT’S AN EXCUSE.”
In a statement to PEOPLE, Revolve said, “This morning, images of a forth coming LPA collection were prematurely released on Revolve.com. The capsule collection – originally conceived by LPA alongside Lena Dunham, Emily Ratajkowski, Cara Delevingne, Suki Waterhouse and Paloma Elsesser – was set to debut tomorrow as a direct commentary on the modern day “normality” of cyber-bullying and the shared desire to create a community for those most affected by the epidemic. Proceeds were set to benefit ‘Girls Write Now’, a charity focused on mentoring underserved young women and helping them find their voices and tell their stories through writing.”
“The prematurely released images featured on Revolve.com was not only included without context of the overall campaign but regrettably featured one of the pieces on a model who’s size was not reflective of the piece’s commentary on body positivity. We at Revolve sincerely apologize to all those involved – particularly Lena, Emily, Cara, Suki and Paloma – our loyal customers, and the community as a whole for this error.”
“The collection has been pulled. We are proud to donate $20,000 to “Girls Write Now” in the hopes that those who need it can still benefit from what was to be a meaningful, insightful and impactful collaboration by LPA,” the statement concludes.
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As first reported by Fashionista, the sweatshirt appears to be part of a collection of pullovers from LPA, which all feature shaming quotes reportedly said to stars like Lena Dunham (“Horrible Result of Modern Feminism”) and Cara Delevingne (“Too boney to be boned”). The “Being Fat Is Not Beautiful, It’s An Excuse” style was allegedly directed at curvy model Paloma Elsesser.
However, the brand’s message of inclusivity seemed to be lost. Holliday’s followers quickly began calling out the brand for creating a piece of clothing with that message to begin with and Revolve for putting it on a sample size model.
“Lemme guess! This shirt was designed to “encourage” people to lose weight but not make fun of them. BS! Can’t wait for the excuses!” one Twitter user said.
Another person said, “How about people with Cushing’s syndrome people that are poor people with it as a side effect of their medications… I hate these type of people that thing it’s so simple as too why someone is overweight.”
Many people couldn’t image who would even purchase and wear the sweatshirt. “Imagine being that vain, self important and judgmental by wearing this,” one person tweeted. Someone else added, “I wouldn’t wear such a gross and ridiculous item of clothing neither would anyone with a brain cell. How degrading to your label. All the lovely lush women out there like @Tess_Holliday don’t need no excuse to be B-E-A-UTIFUL anyway!!”
Holliday has been a powerful voice in the body positivity movement and often speaks out about her own journey as a model.
“I’m at the heaviest I’ve ever been in my life now and it took me being the heaviest to finally love myself,” she said. “I was a US size 16 to 18 my entire life before I had Rylee [her first son, who she had at age 20]. I look back on those photos now and I don’t wish I was that size, but what I wish is that I loved myself 120 pounds ago.”