Boxing training by Lalá Noleto dries fat and defines arms –

The blogger’s training is punk, but the balance is beyond positive: very high calorie expenditure and defined arms to “say good-bye with dignity”, as she says.

Think of a person who has done it all: volleyball, basketball, swimming, tennis, ballet… With her physical education teacher mother – and, according to the blogger, the only person who has an ergometric treadmill at home and actually uses it –, Lalá Noleto, since she was a little girl, sees exercise as part of her life. of the routine. “But I confess that, as much as I love it, I don’t have the slightest knack for sports.” She was a dancer until the age of 21, when, with the rush of adult life, she had to give up dancing and realized that, in order to stay in shape, she would need to resort to academy, with a workout split between bodybuilding and aerobics. “In the beginning, I focused on ergometers: treadmill, transport, bike. There comes a time when you get tired, right? You get on the transport already thinking ‘Here I go for an hour of seclusion!’” Until she decided to take a chance on a fight class and loved it right away. “Time passes quickly, it de-stresses me.”

See also: 360° video: supports women’s boxing fight

Boxing was a challenge for her fiancé, Diego, who already trained with professional fighter Jackson Demolidor. “He’d say, ‘You’re not going to make it through my class!’ And, as I love a competition, I went to show that I could handle it. I die, but I face!” Now, it’s been five months since Lalá threw herself into power training with Diego. “Jackson always says that boxing is not just an arm strike. It’s no use knowing the movements if you don’t have the physical conditioning to finish the fight.” That’s why, in addition to lots of punches, the blogger’s training includes a high-intensity exercise circuit. How does she feel at the end of each class? “Dead. Destroyed. The other day, it even hurts to hold the cell phone. But I love!” So, are you going to face it?

full movement

In boxing, blows are restricted to the upper limbs (kicks and knees, for example, are not valid). And, as much as he leaves his arms, back and abs super defined, don’t think that the rest of the body is resting. “The idea of ​​interspersing technical movements with exercises of high intensity causes you to gain physical conditioning, agility and muscular strength. This not only helps you to endure training without suffering as much as it greatly increases the caloric expenditure of the exercise”, says boxer Jackson Demolidor, who also highlights the importance of a stretching basics at the beginning and end of each session. In this training by Lalá, you can intersperse the rounds, in case you can’t do them all on the same day – the results will still be a success!

ROUND 1

Warm-up: 10 minutes of rope

1 minute knee lift
1 minute heel lift

1 x each round – 1 minute each exercise

1. UPPER WITH DUMBLE

– (Nino Andrés/Nino Andrés)

Bring your hands up to face height holding two dumbbells and place one leg in front of the other (the left if you are right-handed).

Bend your knees and punch from top to bottom with your front arm (palm facing up), rotating your torso and flexing your back foot. Switch sides.

2. EYESHADOW WITH HALTER

– (Nino Andrés/Nino Andrés)

Make the punching movement with the front arm until it is extended at shoulder height, while the back remains protecting the chin.

Reverse the movement of the arms without moving the lower limbs. Keep alternating.

3. Pendulum on the rope

– (Nino Andrés/Nino Andrés)

Bring your hands up to face height and position your front leg next to the rope. Ideally, the rope should be at chin height.

Go under the rope, bending your knees to 90°.

Get up and repeat the movements, crossing the rope again, moving your legs just a little.

ROUND 2

Do it before:
1 minute plank
1 minute short sit-up

1. Sit-up with gauntlet

– (Nino Andrés/Nino Andrés)

Lying down with knees bent, bring gloves to chin height. Climb up the torso and tap the handle opposite your arm (palm down).

Without going down the torso, repeat with the other arm and return to the starting position.

Repeat the movement from the previous step, this time hitting the handles with both arms at the same time, and return to the starting position. Follow the sequence.

2. Straight under

– (Nino Andrés/Nino Andrés)

Keep your legs wide apart and bend your knees to 90°. Make a punching movement forward, with your arm straight, while the other is bent with your hand in front of your face.

Without moving your legs, repeat the movement with the other arm, switching simultaneously.

ROUND 3

Do it before:
1 minute of jumping jacks
1 minute squat

1. Direct Jab

– (Nino Andrés/Nino Andrés)

Facing the punching bag, stand with arms bent with hands at chin height to protect your face, left leg a little further forward (reverse if you are left-handed).

With your lead arm, hit the punching bag with a straight punch at shoulder height. The back foot rotates with the rotation of the torso and hips (this is where the power comes from).

Repeat with the other arm.

2. crossed

– (Nino Andrés/Nino Andrés)

Facing the punching bag, take a guard position. With the front arm, make a lateral movement, at shoulder height, with a 90° opening. At the same time, rotate your front knee inward, following the rotation of your torso.

3. Hook

– (Nino Andrés/Nino Andrés)

With your back arm, punch the punching bag at the waistline (palms up). At the same time, bend your knees and rotate the foot and knee of your back leg inward.