Om goed te kunnen boksen moet je verschillende lichamelijke vaardigheden hebben, waaronder beweeglijkheid, evenwicht en kracht. Hiervoor is een sterk onderlichaam van groot belang. Voor een goede techniek om nauwkeurige stoten te kunnen zetten en om jezelf te verdedigen, is juist kracht in het bovenlichaam nodig.
We beginnen met het onderlichaam. Sterke benen zijn van essentieel belang zijn voor een bokser: ze moeten je constant van de grond afduwen om kracht voor de rest van het lichaam te genereren. Iedere getrainde bokser weet dat je de beste stoten uitdeelt als je benen in een gecoördineerde serie bewegingen draaien. Veel van de meest succesvolle boksers in de geschiedenis stonden bekend om hun gigantisch sterke benen met goed ontwikkelde spieren.
De heupen zijn ook heel belangrijk bij het boksen: hier vindt de draaibeweging plaats die essentieel is voor een goede stoot. Bovendien zorgen sterke heupen voor een beter evenwicht, een andere belangrijke factor bij het boksen. Het komt erop neer dat een goed evenwicht bepaalt hoe efficiënt en effectief de beweging van de bokser is. Ook maken de heupen het mogelijk voor de bokser om zijn hele lichaamsgewicht achter iedere stoot te zetten, waardoor die zo krachtig mogelijk is.
Een ander belangrijk gebied zijn de buikspieren; deze vormen het verbindingspunt van het lichaam en combineren de totale kracht gegenereerd door de ledematen tot één doorslaggevende kracht. Simpel gezegd zijn sterke buikspieren cruciaal voor krachtige en efficiënte frontale bewegingen.
Ook de rug speelt een belangrijke rol, zowel bij het stabiliseren van het lichaam als bij het doorvoeren van energie. Veel boksers trainen de rug maar weinig en concentreren zich op het opbouwen van de kracht in het bovenlichaam door met een stootzak te werken en push-ups te doen. Het niet trainen van de rug leidt echter tot een lagere spierspanning, terwijl die spieren van groot belang zijn voor een succesvol herstel van een stoot.
Als het op uithoudingsvermogen aankomt, zijn de schouders het belangrijkste deel van het lichaam. Als een bokser tijdens een wedstrijd moe begint te worden, laat hij het hoofd zakken. Dit is rechtstreeks het gevolg van vermoeide schouders. Vanuit lichamelijk oogpunt is dit volstrekt logisch: de relatief kleine schouderspier moet immers de hele arm ondersteunen. Uithoudingsvermogen is in dit geval van groter belang dan kracht, want de kracht achter de stoot wordt grotendeels gegenereerd vanuit de benen.
De armen kunnen worden gezien als een krachtoverdrachtssysteem dat alle kracht die overal in de rest van het lichaam is geproduceerd, overbrengt op het lichaam van de tegenstander. Het is hiervoor belangrijker om snelheid te hebben in dit deel van het lichaam dan gewoon brute kracht. Snelheid is essentieel om de klassieke boksersuithaal te creëren, waarmee de bokser de verdedigingsstrategie van de tegenstander kan doorbreken. De triceps worden gebruikt voor rechte stoten; de biceps worden aan het werk gezet bij indraaiende uppercuts en listige hoeken. Slanke armen zijn gewoonlijk efficiënter dan heel gespierde; het is belangrijk om daar rekening mee te houden als je naast boksen een kracht trainingsprogramma volgt.
Elke succesvolle bokser heeft stalen rompspieren, dus het is essentieel om gericht de borst te trainen. Als laatste is ook een sterke nek is van belang. De spieren in je nek zorgen ervoor dat bij een stoot je hoofd niet naar achteren klapt.
Deze spieren gebruik je bij boksen
Voor boksen heb je een sterk onderlichaam en bovenlichaam nodig. Tijdens een bokstraining train je vrijwel alle spieren in je lichaam. De belangrijke spiergroepen die je traint zijn:
Tot slot: 75% van je stootkracht komt vanuit je benen en je core. 25% vanuit je armen.
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