Pilates for Boxers
Punches develop from the ground up, and power comes from twisting your hips and engaging your core. In addition, many defensive maneuvers rely on your legs and core muscles for protection.
For these reasons, core stabilization and strengthening should play an integral role in your training. And no other training regiment focuses on your core and employs your entire body more than Pilates. This guide highlights some of the benefits associated with the discipline, and it describes how boxers can cross-train with Pilates.
The main goal of Pilates is to unite the mind and body by engaging the “Powerhouse:” The abdominals, lower back, pelvic floor, hips, and gluteal. Joseph Pilates believed that all body movement originates from the powerhouse, so his practice focuses on strengthening this area of the body.
The powerhouse’s five main regions encompass many different muscles. In general, though, the powerhouse includes everything from the hips to just below the chest. It’s important to have a general idea of the powerhouse, so that you can target it each time you exercise.
If a stretch or exercise feels like it’s mainly targeting an area outside the powerhouse, then you may be doing it incorrectly!
Benefits of Cross-training with Pilates
As a boxer, you want to be as well-rounded as possible. Pilates offers numerous benefits to help you achieve this goal and is a preferred way to cross-train for the following reasons:
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Minimal risk: The reclined position leaves little opportunity for injury. For example, Pilates workouts have minimal impact on the joints.
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Core stabilization and spinal alignment: Your core serves as your foundation as a boxer. Strengthening hard-to-reach muscles in your powerhouse helps your movements in the ring. Likewise, Pilates encourages better posture via improved spinal alignment. Better posture leads to reduced neck and back pain as you progress in your training.
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Flexibility: Both muscular and joint flexibility improve with consistent Pilates practice.
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Breathing: Proper breathing techniques are central to Pilates, and it’s a skill that carries over to the boxing ring. In addition, these techniques promote muscle oxygenation, which increases muscle flexibility.
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Full-body engagement: Pilates focuses on the powerhouse, but you actually work out the entire body. Pilates tones your body and leaves you firmer and leaner.
(article from
http://boxing.isport.com/boxing-guides/an-intro-to-pilates-for-boxers).
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