Shadow boxing is a form of exercise and training in combat sports, particularly in boxing and martial arts, where a person practices their technique without an opponent or physical contact. The term "shadow" refers to the imaginary opponent that the practitioner visualizes during the workout. It is usually performed in front of a mirror or an open space, allowing the individual to observe and correct their form and movements. Shadow boxing is an intense workout that elevates the heart rate, making it an effective cardio exercise. It helps improve endurance and stamina.
First of all, Hold both of your hands up at shoulder height.
This is the starting position.
From here, punch one hand down and across your lap, as you do so, extend your arm as best you can, then bring it back in. As you bring the arm back in, start to punch the other arm down and across and repeat. Continue to do this for the allotted time. As you tire, try to keep a full range of movement. You can increase the difficulty of this exercise by using wrist weights.
From here, punch one hand down across your lap and extend your arm as best you can then bring it back in and as you do punch the other arm down and across. Continue the exercise for the allotted time. You can increase difficulty by using wrist weights.