Boxing for Fitness

Many people are continuously looking for new and exciting ways to exercise. Boxing has recently become more popular as an exercise program. It can be a good way to get physically fit, build strength and endurance and gain confidence. For those who actually want to go into the ring in a real fight, going through the exercise program can help a person develop fighting form.
Most people can see positive results such as stronger arms and legs and a well defined body. These exercises can help a person build inner strength and more positive emotions.

This kind of exercise program has been gaining in popularity over the past few years, as people are seeing the cardiovascular benefits in addition to better toned muscles. The videos known as Tae Bo workouts helped in popularizing the Boxing and kickboxing exercises.

These exercises are cardio and aerobic exercises with the variety of actions including jabs, power punches and defensive moves. The lessons teach the proper punch and kick combinations. These combinations make the workout more intensive and help improve both strength and confidence.

The moves assume an imaginary opponent, as the blocks, jabs and kicks are taught and executed. Many of these classes simply have the moves performed using the air as the imaginary opponent, while some have the moves performed on a punching back to make them seem more realistic. Sometimes the moves are performed on real opponents, who are wearing protective gear.

These exercises offer more than just the physical benefits. They teach moves that a person can use as self defense moves if confronted by a predator. This provides people with more independence as they become less fearful of being attacked. Punching and kicking in these exercises can provide a form of frustration or stress relief and can in turn help provide relaxation. By releasing stress, anger and frustration in a healthy positive way, it becomes easier to handle life’s everyday stressors and will fell better over all.

This is a great way for people beginning aerobic exercises to get started on a program. It provides people the opportunity to start slow in speed or intensity of exercise. These lessons provide a person the opportunity to push himself.

Many people who start the boxing exercise program find it to be refreshing, entertaining and rewarding. The exercises help get people into better physical shape and are often enjoyable to do.

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Flying Vertical Leap

How to Improve Your Running Vertical Jump With Minimal Effort

Improving your vertical jump is one thing, but to actually use your highest vertical jump in a sports game is another. Many athletes find it difficult to transition their standing vertical jump into a running vertical jump. To help you convert your high leap into that game-winning dunk, we have written about some advanced techniques you may want to explore.

When playing intense sports that involve running and jumping, such as with basketball in the NBA, there is generally one technique that athletes regularly use to improve their game and to test how far they have come in their sport – by doing a vertical jump. If you’ve never heard of it before, you’re probably wondering, “What is a vertical jump?”

A vertical jump, in essence, is jumping straight up and testing how high you can jump. There are two ways to practice the vertical jump: The standing vertical jump, and the running vertical jump.
The standing vertical jump is done from a standstill and involves you taking absolutely no steps at all. The running vertical jump involves you running or adding some sort of energy to make an attempt to improve your standing vertical jump. This often results in a higher leap, but it definitely requires some practice to redirect that forward energy into an explosive jump!

The average vertical jump in the NBA is 28 inches. This may not seem like a lot, but take note that this involves several players in the NBA that don’t jump particularly well with those who are literally airborne for seconds. The difference in those being able to jump extremely high and those that can’t really means the making or breaking of a true basketball star!

If the average is 28 inches, what’s the highest vertical leap? The highest vertical jump in the NBA is 46 inches, and the man who holds that title is named Jason Richardson. Next up we have Lebron James, who is able to jump 44 inches. The 3-time dunk champion, Nate Robinson, is able to jump 43.5 inches. Both Kobe Bryant and Paul Pierce are able to jump 38 inches.

Running Vertical JumpJust to give you some perspective, these men are known as being the best at what they do. They’re known for being high jumpers and men who regularly dunk from both standing and running vertical jumps. If their vertical jump is under 4 feet, it is safe to assume that your vertical jump will not get even close to that. For athletes like you and me to even jump three feet or higher would be extremely impressive in itself. That’s not to say it’s impossible. At the end of the day many NBA stars got to where they are now through training and there is nothing stopping us from doing the same!

There are several techniques that many star athletes have used to help increase their running vertical jump. Many of them like to put heavy weights on their chest, arms, and legs, and practice jumping for at least an hour per day. By doing this, and adding the restraints when they jump without the weights, they will be able to jump quite a bit higher. Lebron James is noted for wearing a weight vest while he practices, which he does seven days per week. True dedication to improving that running vertical jump!

If you’re wanting to increase your vertical jump, you are going to have to put quite a bit of effort into it. I do not know what your running vertical jump currently is, but if you can get over two-and-a-half feet, then you’re doing spectacular. My only advice would be for you to continually practice as much as you possibly can. Like the saying goes, the only way to get where you want is to practice, practice, practice! Keep that in mind, and you’ll do great!

Luckily, there are many jump training programs that can help us with our vertical jumps. The best training program I have come across is Vert Shock. This program explains in great detail every little intricacy about the science of jumping. Only once you know all there is to know about the muscles involved and the exercises to train them, will you be able to jump your absolute highest. From the physics of momentum to proper nutrition, this is what every sports athlete should know. I have written a Vert Shock review, which you can find by navigating to the top of the page.

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Guide to dunking a basketball

Dunking a Basketball – The Ultimate Showcase

There are several factors which are very important in achieving a higher jump and dunking a basketball. I’ve made a list of basic elements you should keep in mind when you start training. Some are more important than others, but it’s good to have an idea about all of them. An example of a great thing to always remember: Increasing your leg power is no good if you are damaging your knees.

The first element is grip, you should start to practice handling the ball every chance you get. With good grip it is so much easier to dunk a basketball. Don’t worry if you are lacking in this department. Improvement is possible and the higher your vertical leap gets, you’ll need less grip strength although it still obviously would help a lot! Invest in a good pair of shoes. Most players find that high-quality shoes improve their ability to dunk a basketball, and more importantly, good shoes prevent you from getting hurt when you try to dunk.

Dunking a basketballStart with an adjustable height rim, if you have one. Lower it so you can get a feel for dunking, then raise it gradually to the normal height as your jumping height improves. If you have grip problems or still can’t dunk a normal-sized ball, it’s a good idea to practice with smaller balls. You can even use a tennis bal to begin with. This is a bit easier, but if you succeed in dunking with smaller balls it’s a sign that you are making progress.

It can be very motivating to dunk, and you’ll want to train even harder and achieve an even higher jump. Most people jump off of one foot, but some people find that they jump higher off of two. Find what works for you. Once you have a 40+ inch leap you’ll probably be able to dunk in whatever way you want. Build your core strength. I recommend doing squats, lunges and calf raises. These will improve your strength and power. Endurance should not be neglected either. Plyometrics and rope-skipping are tried and tested methods. They will improve your quickness and speed. Stay flexible: stretching will benefit you greatly. Especially your hamstrings. If your muscles are rigid they will hamper your natural jumping motion and cause you to lose power. Stretching is also an important aspect of injury-prevention Land on the ball of your feet, and bend your knees upon impact. This will absorb the forces and at the same time you are ready for your next movement.

With all the above hints, as you can imagine, the most important factor to dunking a basketball is increasing your vertical leap, and you can do this the fastest way possible. Luckily, there is a manual for you written by a professional coach (who has even helped NBA athletes) that shows you the most effective methods. It tells you what specific exercise to do and when. What to do for faster recovery, how much time you should train and recover, what food choices will help you perform better. And much, much more. I have written an extensive review about Vert Shock here. This program has helped me a lot and it might be beneficial to you too!

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Workouts to help you dunk

Top 3 Workouts To Help You Dunk

When you are a basketball player of any skill level, it is important to your game that you have some form of jumping capabilities. It would be ideal to keep yourself informed about workouts to help you dunk.

Short term results are fine for any exercise regime, but its wise to also consider and focus on longer term results, which will include other exercises besides leg muscle exercises. Here are a few workouts that will help you dunk in and outside of regular games.

Workout 1 – Split Scissor Jumps
To begin, jump as high as you possibly can while at the same time alternating your feet positioning. Repeat this procedure so you are at the starting position, which is counted as a single repetition. A similar movement to scissors, hence the exercise name.

Workout 2 – Skaters
This particular exercise has been proven to aid in the increase of lateral and vertical agility. It is necessary to jump as high as possible and to change direction as soon as possible to perform this exercise effectively. To begin, place two cones or similar objects about 2 – 3 steps from each other. Do this exercise by standing beside the first cone and jumping towards the second, landing only on one foot. Repeat this motion to get back to where you started landing on the alternate foot. Consider that one repetition.

Workout 3 – Dynamic Step Overs
To perform this exercise correctly you will need something sturdy enough that you can easily and safely jump off, such as a weight bench or plyometric box. In this exercise you will jump from one side of the obstacle to the other, with emphasis on speed (an
d careful not to have any accidents!). Begin by standing beside the obstacle either with your left or right side facing the obstacle. Step up onto the obstacle and place both feet on top. End half of the repetition by stepping off to the other side. Now return back to your original starting position and that will count as one repetition. Remember, speed is of the essence here, but not at the expense of safety!

Help to Dunk

In this article I have briefly described three workouts to help you dunk that are simple to do but effective if done correctly. This includes split scissor jumps, skaters and dynamic step overs. With the exercises offered you just need to create a consistent training regimen. If you do that and use these exercises you will see improvements in your vertical leaping ability. Do keep in mind however – try to maintain the fullest concentration at all times. This way you will attain the best results and be at less risk of hurting yourself, whilst performing these workouts to help you dunk!

The workouts mentioned in this post will definitely have an effect on the height of your vertical jump. However, there are more effective ways and there are many more workouts to be found to improve your jumping ability. Why not give yourself access to the same resources that the pros have – those that have tremendous vertical leaping ability do? Learn more about Vert Shock in my most recent review.

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Ways to Increase Your Vertical Jump

Ways To Increase Your Vertical Jump, Guaranteed.

If you are like me, then you are probably asking if there are proven ways to increase your vertical jump. Let alone ways to increase your vertical jump in less than an hour per day. The short and skinny answer is yes. There are ways to increase your vertical jump in under an hour per day. But there is a word of caution I’d like to offer. While it is possible to increase your vertical with the techniques I’m about to share with you, these techniques should be complimentary to your current exercise routine. A person doesn’t just come in off the street and run the Boston Marathon. Neither should you just expect to come in and implement the ways to increase your vertical jump without any other training involved. As an aside, while researching ways to increase your vertical jump, the best resource I found was over at Vert Shock.  I have written a large review about this product here.

Tighten Those Laces And Get Your Shoeware Ready

If you want to increase your vertical jump, then take your shoes seriously. Obviously you’re not going to wear a pair of Sanuks while you’re playing basketball, that would be suicide. Simple enough, get yourself a good pair of high tops. You don’t have to invest in a pair of Kobe shoes, but a good pair of basketball shoes is essential. Some players have good shoes, but they leave their laces semi-loose. This is counter intuitive. Tighten those laces. It’s nearly impossible to implement the ways to increase your vertical jump when your laces are half loose. When your laces are tight, they help support your ankles while you are running. You’ll notice your feet won’t slosh around when your laces are tight, thus giving you greater jumping power. Nuff said about the shoes. After all, this isn’t a Nike commercial.

Another one of the cool ways to increase your vertical is by stretching a bit with the foam roller.  I know what you’re thinking.  You just want to increase your vertical. You’re not interested in the lame details. Well…the truth is this.  If you are serious about finding ways to increase your vertical jump, then you have to start with the basics. Even Michael Jordan practiced free throw shooting for hours before a game. (There’s a lesson there if you want to pay attention to it).
Back to the rolling foam technique. You’ve probably seen these things at the gym or at your local sports store. They are about 4 feet wide and about 20 inches around.  All you do is put it under the small of your back and roll back and forth and side to side. Then use it for your glutes, hamstrings and calves. It’s a great stretch and you’ll feel a lot better after you do it. So what does this have to do with the ways to increase your vertical jump? A lot. The science behind this technique is the fact that it improves your muscle tissue and increases your overall mobility. So add this to your workout routine.

Ways To Increase Your Vertical Jump With Warm-Up Exercises

Below is a sample warm-up routine you can incorporate into your ways to increase your vertical jump regimen.
High Knees                                                                             20 ground contacts
Kick Butts                                                                               20 ground contacts
Karaoke                                                                                  20 ground contacts
Front Leg Swings                                                                   15 swings X 2
Side-Side Leg Swings                                                             15 swings X 2
Glute Bridges                                                                         12 bridges
Toe Touch To Glute Squeeze                                                 10 X 2
Walking Lunges With A Twist Toward Forward Knee         10 X 2
Butt To Ground Body Squat                                                   10 X 2
Ankle Roll                                                                              30 seconds each ankle
Arm Swing Front To Back                                                     15 X 2
Jump Rope                                                                              3 sets of 20 seconds/max rep

Ways To Increase Your Vertical Jump And Your Approach

The speed of your approach is essential to the ways to increase your vertical jump. You see, so many people do a running head start, then stop and jump just before they get to the rim. This is counter productive. Other people run so fast they can’t even plant their foot properly. Again, counter productive. If you are running so fast that your approach just falls apart…then slow it down a little. The right speed will yield a higher jump. When it comes to ways to increase your vertical jump, don’t fall flat on your approach. Practice it religiously.

The Penultimate Step Is Crucial When It Comes To Ways To Increase Your Vertical Jump

The penultimate step is the 2nd to last step before the jump. This approach is used heavily in track and field events. Which is why it’s essential to understand this in your search for ways to increase your vertical jump. What happens here is that 2nd to last step is strategically placed. Watch professional basketball players during a dunk contest. It looks like their steps are methodical. That’s because they are. That penultimate step will be the spring board for increasing your vertical.

Improving Your Form Is One Of The Best Ways To Increase Your Vertical Jump Now

Proper form and alignment not only will prevent injury, but it also power and energy to flow through your body efficiently. Of all the ways to increase your vertical jump, this one is probably the most effective.  Here are the details.
Your toes and knees should point the same direction.
Just before your foot hits the floor, your toe should be pointed upward.
Focus on the velocity of the movement.  (See yourself doing it)
Your arms, core and legs should be moving upward at the same time.
If you lean forward too far, it slows down your momentum and sabotages your leaping efforts.  Lean your chest only slightly forward.  The line from your head should be nearly straight going down to your knees.  Sounds tricky at first, but you can do it.
There are other ways to increase your vertical jump, but this method is probably the best.  Since it is one of the most difficult ways to increase your vertical jump, I have included a video that walks you through it a litter better.

High Vertical Jump

Tricky Ways To Increase Your Vertical Jump

There are ways to increase your vertical jump by “tricking” your brain. It sounds silly, but here’s how it works. Lift heavy weights (if you don’t already). You see, when you lift heavy weight explosively this tells your brain to send more muscles to that area of your body and send stronger neural signal. Can you see how you can use this in your ways to increase your vertical jump regimen? If not, let me explain.

Lifting heavy weights conditions your brain to sending signals to send more muscles where needed. Now, when you leap your brain sends those same neuro signals and tells your body to expand those muscles at a greater pace, thus increasing your vertical leap.

A great exercise to include in your ways to increase your vertical jump regimen would be jumping squats instead of regular squats. Try it next time, you’ll see the results for yourself. I’ll post more ways to increase your vertical jump on my next post. However, until then read my review for Vert Shock, a jump training program that gives guarenteed results. I have used this program myself and can now jump much, much higher


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