With these three exercises from the training program of Boxprofis you are perfectly prepared for the next low blows. Get ready to rumble ...

Strength: A rod (whether broomstick or barbell) put in the neck, firmly grip at both ends. Abdominal crunches and rotational movements strengthen the back muscles. you lean while also the upper body back, the abdomen is trained simultaneously.

Condition:Jump Rope anyone can. But you train speed strength and conditioning effective: Alternating only one leg full weight, the unloaded foot tapping with your toes on. And the whole course with stretched arms!

Reaction: Try to keep a volleyball only through targeted strikes with the hand or fist as long as possible on the wall. In one corner there is easier; with a medicine ball, the training effect is growing.

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