鍛錬How to do Shadowboxing
Shadowboxing works the Shoulders, arms, obliques (raises your heart rate) with no equipment. Key cue: “Soft knees, rotate your hips to punch. Don't lock your elbows”
Steps
- Stand in a staggered stance with both hands by your chin
- Throw a straight punch with your front hand, then your back hand, and return
- Keep going with a light bounce in your feet
How many: 30–60 sec
Muscles worked
Shoulders, arms, obliques (raises your heart rate)
Common mistakes
- Snapping your elbows fully straight
- Dropping your guard
Easier or harder
| Easier | Go slowly, straight punches only |
|---|---|
| Harder | Mix in hooks and uppercuts |
Build a full body routine with a timer
More full body exercises
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Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.