13 Nov 2015 05:18

Emmanuel H. Khawlhring

​Boxing Weight Training

Chala chil hnawm hmasa sa chak tia naupang zawkte fuihpawrh thin hmam kha kan ni miauva, inhnek deuh rep rep nuam kan ti hi chu a mak hran love.

Boxing hi Mizoteah chuan a mikhual lo hle a, khawvel hriata kan hming lanna a lo nih tawh avangin kan thlah mai mai tawh dawn lo. National level-ah pawh medal kan lak hnemna a nih avangin he game hi chu kan duh emaw duh lo emaw, Mizoramah a lar chhunzawm zel dawn.

Vawiin hian Boxing Weight Training lam ka rawn tarlang dawn a. Boxing-ah Weight training hi a pawimawh lo ber pawl niin ngai mah ila tih ngei ngei ngai erawh a ni tlat bawk si. Thahrui chak tak neih belhna lam a ni lova, inhliam palh hlauhawmna thila min veng tur tur 'Tihrawl tha' (Lean muscle Mass) neih nan zawk a ni a. Chu mai bakah 'Muscle Imbalance Injury'(Tihrawl inbuk tawk lo avang a inhliamna) atanga invenna tur a ni bawk.

SPORT SPECIFIC WEIGHT TRAINING (BOXING)

FIRST DAY

Warm-up : Jogging 20 Minutes

Joint Mobility and Stretching

1. Barbell Back Squat 4 Sets 12 - 15 Reps

2. Hack Squat/Leg Press 3 Sets 18 Reps

3. Step/Walking Lunges 3 Sets 10 Reps Each

4. Machine Chest Press 3 Sets 10 Reps

5. Swiss Ball Dumbbell Chest Press 3 Sets 10 Reps

6. Cable/Pulley Core Rotation 4 Sets 20 Reps

7. Cable Crunch 4 Sets 20 Reps.

SECOND DAY

Warm-up : Jogging 20 Minutes

Joint Mobility and Stretching

1. Dumbbell/Barbell Power Clean 4 Sets 12 Reps

2. Single Arm Dumbbell Shoulder Press 3 Sets 10 Reps Each

3. Pull-up/Under Hand Close Grip Lat Pull Down 3 Sets 10 Reps

4. Dumbbell Bent Over Row 3 Sets 10 Reps

5. Cable Crunch 4 Sets 20 Reps

6. Deadlift 4 Sets 20 Reps

7. Barbell Squat Jump 3 Sets 20 Reps.