Everybody nowadays is trying their hands on martial arts because let’s face it’s not just a great way to do cardio but it also gives you strength and mobility. In fact, a study published in the Journal of Strength and Conditioning Research suggests that martial arts can help you build better stamina and make you more agile.
But, can you guess that one move which makes martial art so fruitful? Yes, it’s punching indeed. When you punch your entire upper body comes in action and all your muscles work in coordination to make this move power-packed.
Your traps, shoulder, biceps, triceps, forearm, chest, quads, glutes, abdomen, and many more muscles are employed when you do this power move.
Maybe that’s why Disha Patani, Katrina Kaif, Shilpa Shetty, Alia Bhatt, Deepika Padukone, and many other Bollywood divas are including punching into their workout routine. And you should too!
But even if you don’t have a punching bag at home or a stellar martial arts guiding your every stroke, there’s a way for you. Enter: shadowboxing. Also known as shadow punches or air punches, you need to throw punches at the air in order to move your upper body.
Here are six reasons why you should do shadow boxing at least twice a week:
Here’s a pro-tip before you do shadow boxing
You should always start your warm-ups with a few air punches, especially if you are doing arms that day. It’s also a great idea to cool down with shadow boxing as it will release muscle stiffness after weight training.
Here’s how you can do shadow boxing
Stand with your feet wide apart and raise your fists in front of your chin or nose. Now punch right in front of you. Remember that your knuckles should come forward. Use both arms alternately.
To start with, you can do 50 air punches with each hand. Just remember to keep your core and arm muscles strong. Try to hit the air forcefully for maximum impact. And since speed is key, try to go as fast as you can.
So, there you go, it’s time to give unwanted fat a showdown with shadow boxing.