When going to a boxing gym or just enjoying a bit of cinematography in the industry, there will definitely happen to attend a session of the “noble art”.
So, moving in the maze of boxing, made by race sessions daily, skipping rope, sparring and anything else you can think about it, it will be impossible not to have stumbled across what is the typical “blank with weights”.
To make it clear to beginners what this practice, we could sum it all up so little poetic, but certainly effective, with the action of throwing punches in the air, with small dumbbells (max 1/2 kg) in hand.
After clarifying the basis of the argument, we will trying to understand what are the purposes of this exercise, and because since ancient Greece, more specifically in Sparta, overload training had already been highlighted as appropriate to develop more effectively concerning physical strength or resistance to it and, although more widespread conception in the tradition of combat sports the weights were slowed movements, fast execution of an act under stress has always been interpreted as useful to increase explosiveness and strength of the technical gestures.
After clarifying the basis of the argument, we will trying to understand what are the purposes of this exercise, and because since ancient Greece, more specifically in Sparta, overload training had already been highlighted as appropriate to develop more effectively concerning physical strength or resistance to it and, although more widespread conception in the tradition of combat sports the weights were slowed movements, fast execution of an act under stress has always been interpreted as useful to increase explosiveness and strength of the technical gestures.
Despite the latter concept is basically true and is also reflected in the scientific literature, the exercise itself does not present all the benefits traditionally grant him.
We do a bit of clarity: the punches start from a location adjacent to the body to hit the target with a twist trunk flexion and a consequent extension of the joint of the arm. The key thing from the perspective of a workout like this is to respect the motor pattern of the gesture, which is a horizontal displacement. What happens instead with weights?
They are free, no overhead led and subject to gravity. To explain, if I’m lying, and I have two dumbbells in hand, the force of gravity will push these serious downward and I will oppose it by pushing on the opposite side, using the functional overload. But what happens if you change the line of movement?
The handlebar is always subject to a force that pushes him down, and therefore does not represent a true functional overload to my gesture, since the real effort should be made from the shoulder in order to lift his arms.
This articulation will be severely stressed due to very disadvantageous lever that is created, making the exercise not only useless but also potentially harmful because of joint stress. As if not
enough apparent gained speed when you return to do without weights is not a rea
l benefit, but only one neuro-muscular misperception.
Now we must not demonize this exercise that kept tour for over 50 years and which still runs in many gyms. What is critical is its purpose: you think that wrongly exercise can be specific to improve the speed of shots can actually be useful for learning to stand with hands raised.
If you want to be, allenatemi differently!!!
Roberto
