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Find out here everything about Boxing punches with dumbbells.
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In this article we are going to show you how to make Boxing punches with dumbbells:
Summarized explanation
Standing with a dumbbell in each hand and flexed arms at 90° angle, do frontal boxing punches in an alternate form
Step by step
1-Standing with feet flat on floor hold a DB in each hand
2-Flex both arms 90° leaving elbows close to body with hands facing each other
3-Alternately extend arms to the front (front boxing punches), twisting wrist towards the inside
| Must Make the next punch when the other arm is close to body |
Don´t Punch brusquely or move spine when punching |
Tips For an increased stability, separate feet wider apart than hips |
Extended Explanation
Standing on the floor with a dumbbell in each hand. Flex both arms at 90° leaving elbows near body and with palms of hands facing each other (neutral position). This is the starting position. Start movement with alternate boxing punches stretching arms to the front and twisting wrist so that palms face down. One punch with each arm is a rep.
Basic Muscles Explanation
The anterior deltoid covers the frontal part of the shoulder and is the main muscle involved in the frontal arm box punching. It receives assitance from the medial deltoids and from the brachial biceps.
Muscles & Joint Actions
In the shoulder flexion, arms move forward and up, this movement takes the arms from close to body to separated from it. In the deltoid region, the scapula moves forward and to the front. As the weight approaches the shoulder line, the anterior deltoids is fully activated.The knee extensors extend the legs giving the starting lift from below.
Sport Uses
This exercise is important for athletes as it developes the frontal and middle part of the shoulder. The twisting mobility of the shoulder articulation is crucial in sports where arms move forward and up, like gymnastic sports, baseball, basketball, volleybal and raquet sports.These movements normally are executed with a complete range of mobility and against a resistance like a ball or similar.
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