Boxing training at home: tips and ideas for beginners (with and without a trainer)
A punching bag in your own four walls? That may sound wild at first - but it's actually a really good idea. Boxing training at home is not only effective, but also surprisingly suitable for everyday use.
Whether you simply want to bring more movement into your family life, are looking for a new way to get rid of stress or want your child to let out energy in a healthy way: The punching bag can do it all.
In this article, we'll show you how you can start training without much prior knowledge - with children or on your own, relaxed or with full power. Ready? Let's get started.
Contents:
Why boxing training at home?
Boxing has long been more than just a combat sport. It is movement, coordination, concentration, body awareness - and above all: it's fun. Training at home has many advantages:
Flexibility: You decide when and for how long you train. No driving, no fixed dates.
Individual: You adapt the training to your own pace and needs.
Holistic: Boxing doesn't just work your arms - your legs, stomach and head also get involved.
For all age groups: Children, teenagers, parents - everyone can train together at the same time.
A punching bag in the home quickly becomes the focal point. Not only for sport, but also for exercise breaks, frustration relief and sometimes simply to let off steam.
What you need - the basic equipment
Don't worry, you don't need high-end equipment to get started. Here is the small 1x1 of boxing equipment:
1. the punching bag
The heart of your training. Pay attention to the following points:
Size & weight: For children, the bag should be light enough to be fun - but not too light so that it hangs stably. Adults need more weight for resistance.
Material: Robust and durable - preferably repairable. (The punching bags from Snekkerbuks do just that).
Suspension: Ceiling, beam, wall or free-standing frame - the important thing is that the bag can swing freely.
2. gloves & protectors
Simple gloves or even padded mittens are sufficient for beginners. Important: Protect your knuckles!
Children can often start without gloves - but if they train regularly, it's worth investing.
3. space requirement
A little space to move, both sideways and backwards - that's enough. A carpet or mat is helpful, non-slip socks or bare feet are great.
Boxing training with children - playful & effective
Children box differently - with all their heart. They are curious, want to try things out and love anything that looks like a game. This is exactly where boxing training at home comes in.
Warm-up ideas:
Animal movements: Crawling like a bear, hopping like a frog - activates the whole body.
Air boxing to music: simply box along to a song as it comes.
Balancing challenges: Stand on one leg while making light boxing movements.
Playful exercises:
Target boxes: hang up or place cuddly toys and "gently hit" them.
Step-box combos: Box - box - step back - step forward again.
Boxing journey: Tell a short story in which the child joins in with appropriate movements ("Here comes a mountain - jump!").
Parent-child training:
Doing boxing moves together, taking turns, swapping roles - this not only promotes movement, but also connection.
Important: Boxing is not a fighting game! Always emphasize this: We are not boxing against each other, but with the bag.
Getting started for adults: you can get started right away
Boxing is also great for adult beginners - especially if you don't do much sport otherwise. You don't need any previous experience. What you need: a little desire to exercise and perhaps a timer.
3 simple beginner routines:
1. the 5-minute power:
30 seconds: Box as fast as you can
30 seconds: Pause
Repeat the whole thing 5 times
2. the combination round:
1 minute: Straight strokes left/right alternately
1 minute: strokes + step back
1 minute: Air boxing without a bag - focus on technique
3. the music challenge:
Find a song with a power beat. Punch through - no matter how, the main thing is to keep moving.
Tip: Breath & posture
Do not forget: Breathe out when hitting. Shoulders loose. Back upright. Do not tense up.
With or without a trainer?
Good question - and to be honest, you don't need a coach to start with. But if you want to keep at it or want to learn specific techniques, a coach can be useful.
What trainers offer:
Correction of movements
Motivation & fixed dates
Personal objective
Alternatives for at home:
YouTube videos - search for "boxing training for beginners" or "boxing for children" (preferably in German)
Apps - e.g. "Boxx", "FightCamp" or "PunchLab" (partly English, partly compatible with devices)
Zoom courses - Some studios offer online boxing sessions - also for parent-child teams
If you prefer to stay analog: invent your own workout. Do it regularly. Keep it simple.
How to keep at it - motivational tips for at home
As with any good idea, there is a lot of euphoria at the beginning. And then comes the daily grind. Here are a few tricks to ensure your boxing training doesn't end up in the cellar or attic:
1. make a training plan
Not too strict. Better: "3 times a week for 10 minutes" than "one hour a day". Hang up clearly visible.
2. celebrate successes
Tick the box. Stick stickers. Invent boxing rituals. Small rewards (e.g. movie night after the training week).
3. incorporate variety
New music
Draw tasks (e.g. "box with closed eyes")
Challenge the family ("Who can hit the most shots in 30 seconds?")
4. make boxes visible
The punching bag can be seen. In the corner of the living room - not in the cupboard. It's a loving reminder that you still have plans for today.
Boxing as a family ritual
A punching bag at home changes the energy. Suddenly there is a place for movement, anger, strength and connection.
Children learn responsibility: how to deal with their own bodies, how to abide by the rules.
Parents rediscover themselves: work up a sweat, relieve tension.
Siblings train together: instead of bickering.
Boxing makes you strong - not only your body, but also your team spirit. You laugh, sweat, maybe even snort. And at the end you feel: alive.
Article tip: How can I motivate my teenager to learn? 5 tips for less screen time and more exercise
Conclusion: Just get started
You don't need perfect technique, a gym membership or expensive equipment. What you do need is the desire to move. And maybe a punching bag that not only looks good, but can really take a beating.
At Snekkerbuks you will find just such punching bags - handmade, durable and ready for your everyday family life. Whether for children or adults: with a little space, a little time and a few good ideas, boxing at home quickly becomes more than just training. It becomes part of your life.
Ready? Then: gloves on, music on, let's go!
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