Box

Box is one of the most physically demanding sports supporting health condition and self-confidence. Box is not associated with aggression; it is a combination of power, dynamics, speed and technique. Box has a positive effect in particular on the cardiovascular and respiratory system. It induces mental well-being, and reduces stress and aggression. The whole body strengthens and gets shape.
The lessons are based on the basic boxing techniques and consist of:

warming-up and stretching of muscles
training of boxing technique (punches, defenses, feet movement)
shadowing (fight against an imaginary opponent)
work in pairs (distance estimate, combination of punches and defenses, movement to both sides)
workout with the use of own weight (press-ups, squat jumps, sit-ups)
fitness exercises (jump rope, shadowing, punches with light dumbbells)
light sparing with gloves targeted on body and shoulders
final relaxation and stretching