Mma training for beginners

Описание: 🥊 Boxing Training (Beginners Guide)

1️⃣ Warm-up (10–15 min)

Boxing me injury se bachne ke liye warm-up must hai:
• Jump rope (3–5 min)
• Spot jogging
• Arm circles, shoulder rotation
• Neck & waist mobility

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2️⃣ Basic Boxing Stance
• Pair shoulder-width pe
• Weak leg aage (right-handed ho to left leg aage)
• Knees thode bend
• Hands face ke paas (guard position)

👉 Ye balance & safety ke liye hota hai.

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3️⃣ Footwork (Bahut Important)
• Aage-peeche move
• Left-right side step
• Cross feet kabhi mat karo

Footwork se speed aur defense strong hota hai.

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4️⃣ Basic Punches (Pehele ye sikho)

Beginners ke liye:
• Jab (1) – sabse important
• Cross (2)
• Hook (3)
• Uppercut (4)

Pehle slow & correct form, speed baad me aati hai.

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5️⃣ Shadow Boxing (10–15 min)
• Mirror ke saamne practice
• Punch + movement
• Guard tight rakho

👉 Beginners ke liye best exercise.

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6️⃣ Bag Work (Agar available ho)
• Heavy bag pe basics
• Power se zyada technique pe focus
• 2–3 rounds (2–3 min each)

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7️⃣ Defense Basics
• Guard maintain karna
• Head movement
• Slip & block (basic level)

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8️⃣ Conditioning & Fitness

Boxing fitness-heavy sport hai:
• Push-ups
• Squats
• Plank
• Mountain climbers

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9️⃣ Cool Down & Stretching
• Shoulder stretch
• Arm & leg stretch
• Deep breathing

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⏱️ Beginners ko kitna time lagta hai?
• 7–10 din → basics samajhne me
• 1–2 months → confidence & stamina
• 3–6 months → proper boxing feel & control

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❌ Beginners ye galti na kare
• Gloves ke bina heavy punch
• Over-training
• Warm-up skip karna
• Sirf power pe focus

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Agar chaho to mai:
• Beginner weekly boxing routine
• Home boxing training plan
• Weight loss + boxing combo
• Instagram reel/script (boxing beginner ke liye)