Shadow boxing goes beyond just throwing punches at your shadow or at thin air, it includes any practice that hones skill without using a bag, mitts or a shield. Shadow boxing may seem silly at first, but can offer a really great workout that doesn't require any type of equipment at all. This form of exercise is fairly easy to perform virtually anywhere, even when you travel.
There are many good reasons to try shadow boxing, especially if someone is already a budding boxer.
One of the greatest things about shadow boxing workouts is that they actually require very little. All someone needs is a bright light and a light colored wall or a full length mirror. Nearly everyone already has these things in their homes or, if traveling, in their hotel room.
To add weight, and thereby increase speed later on, a pair of boxing gloves can be worn. Training gloves come in various weights, but 12-to-16 ounces are the most common. It may seem like that isn't much weight, but there is a definite difference between boxing with them and without them.
As a boxer progresses, a shadow boxer can be added. This is a device that adds resistance to punches by using elastic bands. A set is also available for the feet that will help with footwork and leg strength. They are lightweight and easily packable for the boxer on the go.
The simple requirements for shadow boxing workouts are:
Shadow boxing is very easy. All someone has to do is simply use their reflection in the mirror or their shadow as the opponent. As a fighter throws punches, he or she can dodge the punches that the reflection is throwing. This is the most basic form of shadow boxing, but it is in no way the only way to shadow box.
Instead of boxing against an "opponent" in the mirror, try imagining the opponent throwing the combinations and then use shadow boxing to practice blocking and dodging the punches.
Shadow boxing is often done in a circuit format, meaning that the activity changes frequently and timed intervals. As a basic shadow boxing workout try this:
It's that simple. As the boxer's stamina and strength improves, the number of intervals can be increased and resistance can be added, either with gloves or a shadow boxer.
As with any other workout there are always safety precautions to heed
Shadow boxing workouts are a fun way to get in cardio virtually anywhere, and they have the added bonus of working out stress and aggression, providing an emotional boost. So throw a few punches and do something good for your heart in more ways than one.