Shadow boxing
You might think of shadowboxing as more of a warm-up than an exercise, but it's actually a great full-body workout. During these rounds, you're working your chest, shoulders, arms, and leg muscles. It burns calories and is a great way for beginners to build-up some muscle mass.
Shadow boxing is when a boxer or fighter moves around by himself throwing punches at the air. ... Done properly and with the right goals in mind, shadow boxing can improve your boxing technique, stregnth, power, speed, endurance, rhythm, footwork, offense and defense, and overall fighting abilities.
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