Did you know shadow boxing benefits actually go way beyond just a warm-up? Most people consider it as a good warm-up before exercises.
However, it is actually an awesome full-body workout. In this training method, you move around the room, throwing punches in the air in a way that actually mimics a real boxing match.
Mostly, shadow boxing is used as a warm-up before exercises to increase heart rate and prepare the muscles for training.
Many people have recently embraced shadow boxing because it is also a great form of cardio apart from it being a martial art.
An article published in Research Gate indicates martial arts can help you build better stamina and bring more agility.
WHY DO YOU NEED TO SHADOWBOX?
Shadowboxing sets your body in the mood for workouts.
As you punch, the whole of your upper body comes into action, and all your muscles work in coordination to make power-filled moves.
It engages some of your muscles, including your traps, shoulders, biceps, triceps, forearm, and glutes, among many others.
WHAT MUSCLES DOES SHADOW BOXING WORK?
Generally, shadow boxing is an entire body exercise. However, there are specific muscles it works. Primarily, you use your shoulder, arms, and back to throw punches.
SHADOW BOXING BENEFITS
The following are 10 impressive shadow boxing benefits.
1. WEIGHT LOSS
Can shadow boxing help in weight loss? Yes, it can. When it comes to cardio, it is considered the best and easiest.
However, if you want to get the most out of it, you have to increase your pace. Speed is directly proportional to the effect it has on weight.
As such, the more the speed in your shadow boxing, the more weight you will lose.
2. IMPROVES YOUR MUSCLES
Since this is a full-body workout, most of the muscles in your body are being worked.
In as much as you are putting more effort into your hands, you will be surprised at how many other muscles are involved.
It works your abdominal muscles, shoulders, and chest, among others. Since this type of boxing does not require any punching bags.
Due to this, your back and abs muscles are used more because you stop the punch yourself and attain balance.
3. IMPROVES YOUR FLEXES AND STRENGTH
Among the shadow boxing benefits is the improvement of strength and flexes.
However, the only disadvantage of using it as a form of exercise is that it does not focus on cardio exercises like running.
When considered a cardio exercise, it will not get your heart beating heavy, nor will it leave you breathing heavy. However, as a muscle exercise, it is good for toning.
4. STRENGTHENS YOUR UPPER- BODY AND CORE
This is among the main shadow boxing benefits.
Through strengthening your upper body and core, you will be able to get off that chair much more easily or carry that bag of groceries with ease.
While shadow boxing, you swing your arms, enabling movement of your arms and shoulders’ muscles.
This movement will lead to the strengthening of your upper body. As you move around mimicking real boxing, you strengthen your core muscles, legs, and back.
5. LOWERS RISKS OF HIGH BLOOD PRESSURE
Shadowboxing benefits also include lower risks of high blood pressure. It is a good aerobic exercise.
Aerobic exercises are well known for getting your heart pumping in the right way. Through this, it helps you reduce the risks of chronic heart diseases and high blood pressure.
According to research published on Pub Med on the effects of shadow boxing training on exercise endurance and patients’ quality of life with chronic obstructive pulmonary disease.
6. BETTER BALANCE
Better balance is among the major shadow boxing benefits. However, you can only achieve it if you do your shadowboxing while on the move or standing.
During this exercise, you keep on changing your balance, hence challenging it. Doing this continuously will enable you to improve your body balance.
7. IMPROVES YOUR MOOD
Shadowboxing is a cardio exercise that is proven to stimulate serotonin, which is a mood-improving chemical.
It will help in improving your mood, especially if you are middle aged or a bit older.
8. IMPROVES YOUR BODY COORDINATION
Shadowboxing is an exercise that requires motor skills. Coordination is among the six motor skills you will require to remain fit. From shadow boxing, you will be able to improve this motor skill.
As you shadow box, you use one hand to throw punches while using the other to block an invisible blow from an “opponent.” This helps to work your muscle coordination.
So, the more you do it, the better your coordination becomes.
9. ENHANCES YOUR ALERTNESS
As you keep changing your position and challenging your balance, you are also improving your alertness. Your body will be swifter and more accurate in matters of defense.
If you are walking alone on the sidewalk and someone suddenly attacks you, your shadow boxing skills will enable you to react on time before you are injured.
10. HELPS ENHANCE YOUR POSTURE
Since shadow boxing works your back muscles and core, they help enhance a good posture for you.
This is according to a study done to determine the effects of boxing training on postural adjustments.
The study involved 17 participants who enrolled in training for 8 weeks and proved that the exercise effectively improved one’s posture.
This is because, as you stand on your feet, you tune your weight to be distributed evenly in your body. A repetition of this will result in a good body posture.
SHOULD YOU SHADOW BOX EVERY DAY?
Since shadow boxing is less intense than real boxing, you have an opponent or target, doing it daily will come in handy.
Shadowboxing every day for a minimum of 30 minutes will help you reap the maximum of the benefits highlighted above.
SHADOWBOXING WORKOUT FOR BEGINNERS
If you are a beginner, shadow boxing will look ridiculous, more of dancing without music.
However, you can always begin by incorporating it bits by bits into your routine before fully embarking on it.
During your first shadowboxing sessions, consider the following tips:
Do not use too much power while punching because it will lead to exhaustion in a short time.
Shadowboxing in front of a mirror helps in identifying poor punching techniques. However, you should do it in moderation because it can easily distract you, reducing your concentration span.
Incorporate small movements gradually as you go. This will reduce exhaustion and still enable you to reap the benefits of shadow boxing on your feet.
Have a game plan. Although most moves are usually free form for beginners, it will be much better to have a goal, stating the part you are working on in any shadow boxing session.
If you are a boxing expert, dedicating more time to shadow boxing will help you stimulate a fight during a match to get you in the mood for the task ahead. It acts as a form of warm-up.
It will help you work specific shadow boxing techniques you can take to the real match while fighting your opponent.
You will also build your hand speed to increase the pace you can react to your opponent in a match. This will give you an upper hand.
It leads to better hand coordination to enable you to see your opponent’s attack and block it simultaneously.
CONCLUSION
Shadowboxing will help you to train both your body and mind. While at it, it is important to note that focus and visualization are key.
You need to see your imaginary opponent move and react accordingly without necessarily losing focus. The beauty of shadow boxing lies in its simplicity and flexibility.
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