HOW Take an emphasis lying down, placing your feet wider than shoulders. Bend your arms slightly at the elbows. Almost without pushing off the floor with your hands, jump up and clap your palms in the air. Land and repeat.
Train like this: count repetitions not in the usual way, but in progression. Do 1 rep, start over and do 2 reps, reset the count again and do 3 reps. Try to reach a score of 10 - this will be a very good result. Today I can do this exercise up to 15 counts in a row.
WHY The exercise trains the final phase of the strike and endurance, it came from early childhood, when I was trained by Nikolai Nikolayevich Lee, the coach of the Russian national boxing team.
HOW Raise two light dumbbells in front of you and swing quickly from side to side or up and down.
Do 3 rounds of 3 minutes of swings, alternating the direction of movement of the dumbbells every 30 seconds.
WHY It's one thing - the power of impact, another - the quality, when all your muscles are ready for a strong blow. Shoulder joints for a strong blow must be very hardy. The exercise is very simple, allowing you to simultaneously raise your pain threshold.
HOW Hit the target so that the fist stops within 2-3 mm of the target. Start practicing with blows on a hanging newspaper - the risk of injury is small. Then hit the wall - an uncalculated blow will be painful. In the third stage, hit your mother - you feel sorry for her, and this stimulates accuracy (in the photo in the role of mother -
Boxing is one of the most diverse sports, here you need to be able to do everything. You need to be able to play football, basketball. A boxer must be in crazy good physical shape. At one time, I had to turn at least 15-20 tons of iron per day. The foundation we are laying with this iron is further reincarnated as speed.
It is always better to build in body weight than with a skeleton. I worked every muscle, with special attention to the biceps, triceps, shoulders, legwork, back and abs. The task was to be able to make muscle and joint endurance. Exercises that I did with a barbell 90 kg. - this is a bench press, I did 10 sets of 10 times. Also, endurance needs training for 15 minutes with dumbbells of 1 kg, if a person in heavy weight I gave dumbbells of 2 kilograms. I did 120 kg bench press, I did 270 push-ups from the floor. Once upon a time I did 55 pull-ups, well, that was a long time ago, I think now I can still do 35 pull-ups.
The rope gave me a lot, usually I jumped for about 45 minutes, there is another exercise that I really like to do, 5 minutes of the rope and 100 push-ups. You rest from the rope by doing push-ups from the floor, and then vice versa, you rest from the push-up by jumping on the rope. Classes at this pace allow you to push up from the floor 1111 times in an hour and jump rope for 50 minutes.
In terms of nutrition, I maintained a carbohydrate diet. Not protein but carbohydrate, everything consisted in the fact that I completely removed fats and sugar from the diet. Usually our body needs proteins, fats and carbohydrates, the lack of fat in my diet led to the fact that the body took fat from my body. Because of this, I lost about one and a half kilograms a week. Not due to water, as we usually think, but due to the removal of fats.
Right now, my guys take one and a half kilograms of weight for training, I don’t understand how this is so. I spent at least 3 kg per workout, and a maximum of 5 kg. I taught my body to sweat, and developed such a metabolism in it, through proper nutrition and the right lifestyle. It is necessary not only to eat right, but also to go to bed on time. I don’t fry foods at all, I don’t drink sugary drinks, I haven’t eaten sugar for over 20 years. But I eat a lot of vegetables and I really like baked potatoes, although they say that baked potatoes turn into fat. Of course, it will turn if nothing is done, but for me it turns into fast and long-lasting energy, not in protein, which makes energy explosive.
There was a time when I took a little creatine, but I am not a fan of supplements. But I love vitamins, because they are always lacking in the body in our diet. Therefore, I try to eat just a huge amount of vegetables in order to replenish my body with vitamins.
In conclusion, I want to say that the struggle with oneself must go on throughout life. You need to look better today than yesterday, but there must be a reasonable balance so that you do not regret tomorrow and what you accepted today. Remember this, find balance with yourself and enjoy every moment of your life.
I will also recommend an exercise that is very simple but very effective. Take a 16-kilogram weight and walk with it, lifting and shifting it from hand to hand. Do whatever you want, but you can only release the weight after an hour.
Kostya Tszyu about bench press and proper nutrition
Martial arts always imply the ability to fight, this is a fight, and only then, when you have proved everything to yourself, you understand that martial arts are not limited to the skills of fighting an opponent, but you need to start with ordinary physical training, you will learn quickly and hit hard, grab the grip firmly and throw correctly. To develop the necessary qualities for this, there are hundreds of recipes, but I would like to focus on a few of the most effective, presented by masters of various martial arts schools.
Push-ups with cotton:
HOW:
Take an emphasis lying down, placing your feet wider than shoulders. Bend your arms slightly at the elbows. Almost without pushing off the floor with your hands, jump up and clap your palms in the air. Land and repeat.
Train like this: count repetitions not in the usual way, but in progression. Do 1 rep, start over and do 2 reps, reset the count again and do 3 reps. Try to reach a score of 10 - this will be a very good result. Today I can do this exercise up to 15 counts in a row.
WHY:
The exercise trains the final phase of the strike and endurance, it came from early childhood, when I was trained by Nikolai Nikolayevich Lee, the coach of the Russian national boxing team.
Mahi with dumbbells
HOW:
Raise two light dumbbells in front of you and swing quickly from side to side or up and down.
Do 3 rounds of 3 minutes of swings, alternating the direction of movement of the dumbbells every 30 seconds.
WHY:
It's one thing - the power of impact, another - the quality when all your muscles are ready for a strong blow. Shoulder joints for a strong blow must be very hardy. The exercise is very simple, allowing you to simultaneously raise your pain threshold.
Impact simulation
HOW:
Hit the target so that the fist stops within 2-3 mm of the target. Start practicing with blows on a hanging newspaper - the risk of injury is small. Then hit the wall - an uncalculated blow will be painful. In the third stage, hit your mother - you feel sorry for her, and this stimulates accuracy
WHY:
In addition to strength, accuracy is important for a good strike.
Similar
- Do you stretch before running?
- Yes, always.
How much do you run?
- First I run 25 minutes up and down the mountains, then I jog along the road for 30 minutes.
What do you eat for breakfast?
- Cereal, bran, milk.
What do you do after breakfast?
- Relaxing, sleeping or doing business
When do you come to the hall?
- At 2 pm, I leave at 4.30-5.00.
What do you do after training?
- Relax, go for a massage, then watch TV.
What do you eat for lunch?
- Lots of steamed vegetables (very important for me), as well as chicken and fish. I also eat grilled red meat.
What do you do after dinner?
- Family is very important to me, but I also like to read and listen to Russian pop music.
When you go to bed?
- At 10 p.m.
What is your favorite exercise?
- Any that tires my body. I love everything, but especially working with weights.
How many days a week do you train?
- 6 days.
Did you have a job before you won the world title?
- Yes, I served in the Russian army.
Training Kostya Tszyu for the development of strength and endurance
Kostya is engaged in this program for the development of strength before switching to traditional boxing training (pear bag, pneumo bag, paws, sparring).
Warm up
- Touch your toes and hold this position for 10 seconds
- Tilts of the body, 1 minute
- Alternate arm swings up and down, 1 minute
- Bend your knees and touch the floor
Push ups
- 50 on fists
Pull-ups
- 4 x 10 close grip, 30 second break, then 1 minute break.
jump rope
- 20 minutes at an average pace, then 1 minute break.
Pull-ups
- 4 x 10 wide grip, 30 second break, then 1 minute break.
Dumbbells
- 4 x 1 minute rounds, curls, 30 second break after each round, then 1 minute break.
Barbell
- 4 x 15 curls, 30 second break after each round, then 1 minute break.
Pancake for barbell
- 3 x 20, 30 second break after each set. Lifting the disc with both hands to the chest, then the disc is released back to the hips.
Bench press
- 70 x 75 lbs (34 kg)
Leg raise
- 1 minute followed by a 30 second break
- Lying on your back, legs extended, raise and hold your legs.
Leg raise
- Hold 4 x 1 minute, 30 second break after each rep
- As before, but fully raise the legs
Flexion-extension of the body
- 3 x 50 on the floor, 30 second break after each rep
At the end of the workout, walk for 1 minute, then drink water and shower.
Boxing training of Kostya Tszyu
Warm up
- As above
Push ups
- 50 on fists
jump rope
- 20 minutes
Pear
- 10 minutes
A fight with a shadow
- 3 rounds
Sparring
- 6-12 rounds. Kostya goes to 12 rounds with 3 different sparring partners. Instead of sparring, you can work on the bag.
Paws
- 6 rounds, working out combinations
A fight with a shadow
- 3 minutes at a slow pace
Gymnastics
- Headstand in the center of the ring, balance and concentration (about 3 minutes), then 25 somersaults around the ring without stopping
Pneumatic bag
- 3 minutes
Tennis ball
- Kostya has his own way of practicing hand-eye coordination. He puts on a headband with an elastic band to which a tennis ball is attached, which he hits with his fists. Kostya strives to achieve an even rhythm, keeping the ball and fists moving until the allotted time runs out.
jump rope
- 10 minutes
End of workout
- Massage, drink water, shower