Choosing the right gloves

HOW TO CHOOSE THE BEST BOXING GLOVES: A DETAILED GUIDE

You’ll find a wide selection of boxing gloves with various weights and styles. There are also different brands and prices. Now, with almost hundreds of gloves what will you choose? Here is a detailed guideline on how to choose the best boxing gloves suited for you. Everyone has their own way of picking gloves, but we will provide you a general idea on how people who bought boxing gloves for others and for themselves pick.

In this guide you’ll learn:
1. How To Pick the Right Size
2. How To Choose the Right Glove-Type
3. Do Brands Matter?
4. Does Color Matter?
5. Lace-Up vs. Velcro
6. Leather vs. Vinyl
7. How Do You Define a Good Pair?
8. Rules of Thumb Before Buying Boxing Gloves

Disclosure:  Please note that some of the links below are affiliate links, and at no additional cost to you, I will earn a commission if you decide to make a purchase.  Please understand I recommend them because they are helpful and useful, not because of the small commissions I make if you decide to buy something.  Please do not spend any money on these products unless you feel you need them or that they will help you achieve your goals.

HOW TO PICK THE RIGHT SIZE

Glove size is displayed as ounce or oz. The most common sizes available are 8 oz, 10 oz, 12 oz, 14 oz and 16 oz. There are no odd sizes (9 oz, 11 oz, 13 oz, and so on). It is worth noting that glove size and glove weight are different. Sizing does correspond with the weight of the glove, but not all the time. This means buying gloves sized at 16 oz does not mean they weigh exactly 16 oz.

Sizes are classified to easily know what glove weight a boxer should train in. Glove weight is important because it has to fit your chosen method of use. For example, bigger gloves have more padding, in turn, offer better hand better protection. These are best if you hit the heavy bag, mitts and other boxing training aids. Another example is how professional boxers often train in heavier gloves. They want to get accustomed to the heavier gloves’ weight so their hands will be faster during fight night.

Below are general guidelines on what size of boxing gloves you should wear according to height and weight.

Commonly used for Sparring: 16 oz – regardless of weight

Commonly used for Competition:  8 oz and 10 oz – regardless of weight
*sometimes it depends on match regulations. In most fights, these are the normal sizes used by professional boxers.

Now you know what size you’re going to get. But before buying the boxing gloves, you should first wear them with hand wraps on. If you don’t have hand wraps with you while shopping (like most people), get a roll of quarters in your palm and wear the boxing gloves.

You could also measure the circumference of your hand before going to the store. Here is a 30-second video by RINGSIDE on how to measure hand circumference:

• 6” – 7.5” circumference, 12oz
• 7.5” – 8.5” circumference, 14oz
• 8.5” – 9.5” circumference, 16oz
• 9.5” and above circumference, 18oz or 20oz

You know it’s the best boxing gloves size for you when it has snug fit, is comfortable to wear, with fingertips reaching the top of the glove, and it won’t take a lot of force to make a fist.

HOW TO CHOOSE THE RIGHT BOXING GLOVES-TYPE

To avoid wasting money, you should know what glove-type you need. There are different glove types. Each glove type has their own purpose.

Classic Bag Gloves

1. Bag Gloves
Bag gloves protect your hand and not what you’re hitting. These are used for heavy bags, double end bags and other training aids. Their main purpose is to protect your knuckles while hitting the bags hard. They also accustom your knuckles for harder impact.

There are two types of Bag Gloves: (1) The Classic Bag Gloves and (2) The Modern Bag Gloves.

The difference between the two is padding. The classic bag gloves are not recommended. Proper technique could not be reinforced while wearing these gloves. Most boxers know when they threw an improper punch because they feel it right away – may it be pain or an awkward landing upon impact. If you ever throw one with these on, you will not feel anything due to its dense padding.

Modern Bag Gloves

Classic Bag gloves don’t offer much wrist support, cushion and doesn’t weigh as much as a typical fight glove, training glove, or sparring glove.

Meanwhile, modern bag gloves remedy what the classic bag gloves lack. They are more padded and more protective than their predecessors. Wrist support, decent cushion, knuckle protection and proper weight are very much present in these gloves. It’s the best boxing gloves if you’re into fitness boxing or you’re just starting out.

Modern bag gloves are basically training gloves that are more padded, hand-friendly and user-friendly. 

2. Sparring Gloves
Sparring gloves are made to protect you and your sparring partner. It’s meant to develop skill and technique; not to knock your partner out. Most sparring gloves have balanced weight distribution — from the padded knuckles to the wrist support. They are similar to competition gloves, but they are bigger and more padded.

Gloves with good cushioning properties make great sparring gloves. 16 oz boxing gloves are the norm in spar sessions, regardless of the user’s weight, because hits won’t be as damaging than hitting with glove sizes 14 oz or below. It is also heavier and, thus, a good conditioning tool to increase endurance and stamina, especially in the shoulders.

3. Training Gloves
Almost every boxer has a pair of training gloves. These gloves are said to be made for all training purposes – heavy bags, mitts training, sparring, everything. However, you’ll soon realize it’s hard to obtain a perfect glove that can do both. Some training gloves are not soft enough for sparring or thick enough for heavy bag hitting.

These are perfect for people that are starting out and don’t know what gloves to get. Branded training gloves are also fairly cheap. If you want cheap all-purpose gloves that are mid-quality, then get ones from either Title, Everlast or Rival.

4. Fighting/Pro gloves

Fighting gloves, the gloves used for fight night, have smaller padding and more compact to hurt your opponent. This is its only purpose and nothing else. It is dangerous to use these for anything else because it will hurt your hands. Despite only having one purpose, boxers spend a great deal money for their fighting gloves.

5. Cardio Gloves
Cardio gloves are used on hitting heavy bags and mitts. That’s why they have thick padding to abosrb impact. However, don’t get these if you’re going to transition to boxing because these won’t last. They have the least amount of padding in this list and will fall apart faster, too.

6. Muay Thai/Kick Boxing Gloves
As Muay Thai and Kick Boxing are going global, their boxing glove brands are also getting more popular and have improved in quality. Their gloves have comparable characteristics with traditional training gloves and sparring gloves; only theirs are more flexible to grab opponents and use their hands during fights.

General Guidelines on Choosing Boxing Glove Type

– Buy more flexible gloves if you need it for martial arts.
– Buy thick padded gloves if you are hitting heavy bags and mitts only
– Buy heavier gloves (14 oz and up) if you are training to get in the ring.
– Buy lighter gloves (10 oz and below) if you are competing in the ring
– Buy all-purpose training gloves if you are not yet sure what to get. They are highly recommended as starter gloves

 

DO BRANDS MATTER?

YES! BRANDS MATTER! There are brands which specialize a certain area, some offer more protection than others, while some brands are just plain awful.

It is advisable to buy high quality gloves from trusted brands than buying cheap ones from toy brands (Pro, TKO, Century). Buying from the latter is a waste of time and money. They are also dangerous because it could damage your hands. Quality gloves will last you for years, protect your hands, and save you money over time.

There are only a few brands considered to be of elite status in the boxing world. To give you a glimpse of what we mean, here is a list of the Top 25 Best Pound for Pound Boxers (as of November 2014) and the gloves they use on fight night.

25. Naoya Inoue – Winning
24. Leo Santa Cruz – Grant\Everlast
23. Takashi Uchiyama – Winning
22. Marco Huck – Adidas\Top Ten
21. Adonis Stevenson – Cleto Reyes
20. Erislandy Lara – Grant Gloves
19. Lucas Matthysse – Everlast
18. Bernard Hopkins – Grant
17. Nonito Donaire – Everlast
16. Mikey Garcia – Everlast
15. Nicholas Walters – Cleto Reyes
14. Canelo Alvares – Grant, Everlast
13. Danny Garcia – Cleto Reyes
12. Juan Francisco Estrada – Cleto Reyes
11. Carl Froch – Everlast
10. Miguel Cotto – Everlast
9. Sergey Kovalev – Grant
8. Gennady Golovkin – Grant
7. Guillermo Rigondeaux – Grant
6. Juan Manuel Marquez – Cleto Reyes
5. Timothy Bradley – Cleto Reyes
4. Wladimir Klitschko – Grant
3. Roman Gonzales – Winning
2. Manny Pacquiao – Cleto Reyes
1. Flyod Mayweather – Grant Boxing Gloves

You can see some brands repeated often. Below are the slight differences of these brands.

HIGH END BOXING GLOVES:

EVERLAST is synonymous to boxing because of its 100 year history with the sport. You basically get what you paid for with this brand. Their cheaper gloves have lesser quality in comparison with other brands in the same price range. However, their more expensive gloves are one of the best.

CLETO REYES is a Mexican glove specifically made for boxers with above average power. These have less padding and are more compact than other gloves, making it perfect for fight night. Cleto Reyes gloves’ undeniable quality is attributed to how they’re made. These gloves are handcrafted, stitched, and put together by experienced Mexican craftsmen.

GRANT are puncher’s gloves that were made for boxers with brittle hands. This is an American brand, but the gloves are made in Mexico. They can be compared Cleto Reyes gloves, but with extra padding and more support.

WINNING is the most used boxing glove brand in pro boxing. They don’t use it during fight night, though. Pro boxers use them during training because of their incomparable protective qualities. Made in Japan by craftsmen without machine assistance, these gloves have made a name for themselves by producing consistent quality gloves since their creation in 1937. Winning gloves are often referred to as pillows because of how soft they are. Having a pair of these means you’ll have injury-free boxing training for the next 5-8 years.

ECONOMY GLOVES

TITLE is a popular brand in local boxing gyms because they create quality gloves without being over priced. Their cheap classic training gloves could take years of abuse. They are also very easy to find and you can choose from various styles. Title easily is the best value for money.

RINGSIDE are very nice gloves with high quality materials, but priced at a higher cost. It feels great once worn and won’t break down easily. The cushion, leather, and stitches hold up pretty well after years of use.

RIVAL is a Canadian brand that creates long-lasting gloves and boxing gear. They are almost at the same level as Title and Ringisde in terms of quality. They are more expensive, though, because of their great design and exclusive materials.

 There are more boxing glove brands out there. You can go to ExpertBoxing.com and see the other brands I wasn’t able to outline here. 

Different people have different needs. Some boxers need more protection than others so they choose Winning. Some are buying their first gloves so they choose Title or Ringside. In the end, it all comes down to personal need and preference.

Final Thoughts

– WINNING offer the best protection of all the brands

– CLETO REYES are great fight night gloves. It is often used by boxers with above average punching power; has lesser padding and needs break-in period.

– GRANT are between Cleto Reyes and Winning. These are great fight night gloves for boxers with brittle hands. These gloves are also the most expensive among all brands (cheapest is $400)

– EVERLAST has many popular boxing gloves under $50, but most of them are very low quality. Their gloves priced at $70 and above are considered their high-end gloves. If you want something that lasts longer, you have to pay more.

– TITLE, RINGSIDE, RIVAL are excellent starter gloves. Beginner friendly, budget friendly and offers great protection

COLOR

Boxing glove color matters. There are colors less visible to the human eye. This pays off during a fight, when you’re opponent is dazed and can’t see where your punches are coming from. Below are some colors and how they affect boxing.

Red – less visible to the human eye than other colors in the spectrum. That’s why they are used often in fights.

Light Colored Gloves – More visible; used for training, so trainers can catch punches better.
Other colors – you could use for training, boxing mitts and other training aids.

LACE-UP VS. VELCRO

Lace-up Boxing Gloves

A long time ago, all gloves were lace-up. As time went on, more and more people wanted to train alone, thus, the velcro gloves were born. Velcro, also called hook and loop, made it easier to put on and take off boxing gloves. People got more and more to the trend when they buy boxing gloves. This made it velcro the same level of choice as lace-up gloves.

What’s the difference? Which is better?

Velcro Boxing Gloves

Simply put, you can get a tighter and more secure fit using lace up gloves. However, if you’re training by yourself it could be difficult to lace-up gloves. It is also difficult to pull lace gloves as tight as you would like it to be.

That’s why for training purposes, it is better to opt for a velcro fastener — especially if you train alone. In professional boxing, lace up gloves are the norm because they usually have a coach or trainer to fasten the gloves for them. You don’t see velcro gloves during fight night.

LEATHER VS. VINYL

Leather has higher quality and more durable than vinyl gloves. Most of the time, vinyl gloves are associated with cheap boxing gloves. The latter is often used for cardio boxing gloves and leather gloves are used for everything else.

As much as possible, avoid the cheaper vinyl gloves. It is easy to find good looking vinyl gloves nowadays. It might seem as though the price is right, but we assure you the quality isn’t. The material will wear out quickly and you’ll end up buying again. Spend on leather gloves. They are highly durable and resistant to tears, scrapes and thousands of high speed impacts. Top grain is used for it to become durable – like cowhide and goatskin due to their highly durable nature. Also look for nylon based thread to ensure padding stays where it is supposed to be.

 

HOW DO YOU DEFINE A GOOD PAIR?

The best boxing gloves have the following characteristics:

– It is comfortable to wear with hand wraps on
– Perfectly fits your hand, wrist and fingers
– It shouldn’t force your hand to shape in a certain way.
– It will stand the test of time
– Has excellent cushioning qualities

RULES OF THUMB BEFORE BUYING BOXING GLOVES

1. Ask your instructor first.
2. Don’t buy toy brands from big sporting chains.
3. Avoid aerobic gloves. They wear out easily and made of cheap materials. Better buy gloves that cost twice as much but will last four times as long.
4. If possible, pick leather over vinyl every time.
5. It should be a good fit with hand wraps on.
6. It should not hurt your hands in any way when you punch. Gloves should protect your hands. 
7. If you buy hand-made boxing gloves, expect a break-in period.
8. The best padding will lose it’s memory very quickly. Whenever you punch, the padding will go back to its original construction. 
9. If you’re not going pro or just doing fitness boxing, then buy training gloves. They are the best value for money

Muay Thai vs American Kickboxing

MUAY THAI VS KICKBOXING

For many people, Muay Thai and kickboxing are synonymous. But although the two arts are similar in some respects, there are significant differences between Muay Thai and kickboxing, especially if you’re looking into taking up one for exercise or self-defense.

What Is Muay Thai?

Muay Thai is at least a thousand years old, and was developed in Thailand. It has its roots in muay boran, “ancient boxing,” a series of techniques that were taught to soldiers to use when they were disarmed. Muay Thai grew into both a form of sport, with evidence of public matches dating back hundreds of years, and of self-defense (for both soldier and everyday Thai citizens).

During the 1800s and 1900s, Thai royalty modernized both the way Muay Thai was taught, and how matches were arranged.

What Is Kickboxing?

This brings us to the 1960s and 1970s, when kickboxing was first developed.

“Kickboxing” is a catch-all term for Indochinese fighting systems — such as Muay Thai — and the sports that grew out of these systems. Generally, when someone is referring to “kickboxing,” they’re referring to the North American version.

Originally called “full-contact karate,” kickboxing grew out of Japanese martial artists studying Muay Thai and related systems in the 1960s. Adding to the confusion is that Muay Thai fighters can — and often do — participate in kickboxing matches under different rules.

Practical Differences

Muay Thai and kickboxing are extremely different in three important ways.

1. Muay Thai is an “eight-point” fighting system while kickboxing is a “four-point” system. Essentially, this means that Muay Thai fighters can, and will use fists, feet, knees and elbows to strike. While most kickboxing systems will only use fists and feet.  Attempts to knee or elbow your opponent will risk in a disqualification.


2. The two sports have different approaches to clinch fighting and grappling. In Muay Thai, grappling is part of the art, and often when the knees and elbow strikes come into play. Kickboxing, especially North American kickboxing… Doesn’t allow grappling.  Similar to traditional Western boxing.  Any clinching will be quickly broken up by the referee.


3. Muay Thai allows as a sport, shin kicks and other kicks below the waist, although groin attacks are off-limits for obvious reasons of taste and sportsmanship, while North American kickboxing allows no attacks below the waist. These differences will lead some to argue that Muay Thai is more practical as a form of self-defense, but it is worth noting that kickboxing is largely taught as a sport, not a method of protecting yourself.

Original Post by: www.muaythaialchemy.com          Edited By: WNY MMA

WNY MMA Kick Boxing Sparing tips.

Here at WNY MMA we do a lot of sparing.There are many ways to make yourself a good kick-boxer when it comes to sparring and working with another partner.  Many people believe that the winner of a sparring match is the one who hits the other person harder and hurts them.  This is not true!

The idea of sparring is to practice your techniques in a live situation in order to REDUCE the fear of having punches and kicks thrown at you.  The idea is to throw as many punches as you can in a combination and have each one land with speed and accuracy.

Some helpful advice for someone who is new to sparring would be to :

1.  Always keep your hands up
2.  Never take your eyes off your partner
3.  Keep your feet in your stance at all times
4.  Retract your punches back to your chin for protection
5.  Start at a slow and comfortable pace to reduce fear and flinching
6.  Always set your feet before you punch or kick
7.  Keep your distance from your partner, to simulate a real situation
8.  Throw combinations, the more you throw, the more you land
9.  Keep your feet moving in a rhythm
10.  Stay focused and controlled.  No one wants to get injured.

Originaly By: TSMMA Smithtown    Edited By: WNY MMA & Fitness.

WNY MMA and Fitness: Boxing training Myths.

BOXING TRAINING MYTHS

Here at WNY MMA, one of the most hotly debated topics is whether lifting weights can help, hinder or have a nominal effect on boxing performance and success. Hugely conflicting opinions are argued by trusted experts and coaches who have had qualified success with contradictory and differing approaches. This can often lead to confusion which means people resort to training in whatever way they like.

At a time when most sports (in particular other combat sports like MMA) have embraced innovative sports science and research, boxing has been slow, slightly resistant even, to embrace modern strength and conditioning techniques. It wasn’t always this way, however. Way back in the 17th century, boxers were revolutionary researchers and would obsess over trialling, testing and recording all aspects of training and nutrition.

But somewhere down the line the research and trials slowed down and boxing training methods today have mainly been passed from one generation to the next. The same key principles of training from the 17th century – science (technique), endurance and courage – still form the basis of how boxers are trained worldwide.

Or is it really that simple?

One important point to consider is that most aspects of traditional boxing training actually work very well. H.I.I.T. or High Intensity Interval Training has recently been touted as the fitness industry’s miracle cure to fat loss and good health but this style of training has been at the heart of boxing gyms for hundreds of years. So, why change what works?

Although the end result may be reached more by accident than design – simply by getting boxers to hit things, jump around and perform calisthenic (bodyweight) exercises hard and fast – you can actually create a very strong boxer both physically and mentally without ever having to pick up a piece of iron.

But let’s look at some practical advice to help you make better decisions about adding weights to your training. Here is the truth about some common myths:

Myth #1 Sports science is a waste of time – you can either fight or you can’t. Top professional boxers actually have large, qualified teams who manage all aspects of sports science, strength and conditioning, nutrition, supplementation and much more. Strength/resistance/weight training protocols are prevalent but the information just hasn’t filtered down to grass roots level where the sport is predominantly amateur with volunteer coaches.

Myth #2 Weight training is not applicable to boxing. Weight training is simply a form of resistance training with added weight. Your body doesn’t know or care whether you’re lifting a weight or not – it simply reacts to applied resistance. When you do a pull up, you are pulling a weight of around 60-70 kgs… your body. A medicine ball’s a weight too, isn’t it? Even when hitting the heavy bag there is a point of resistance at contact.

Myth #3 Weight training decreases flexibility. The enlargement of muscle does not compromise the ability of muscle fiber to stretch. Hypertrophy (enlargement) is independent of flexibility and large muscles are just as flexible as small muscles physiologically. The major concern for coaches is that range of motion (ROM) and flexibility will be compromised but you would have to take your body to the extreme level of a professional bodybuilder before there was any risk of negative effect to ROM.

Myth #4 Weight training leads to weight gain. Weight training actually has a desirable effect on body composition and, importantly, fat loss. Yes, diet and lifting weights can add muscle and weight if you are training and eating for hypertrophy but that’s not the only way to do things. You can prepare for strength, power and speed without gaining and by doing so you will optimise lean body mass as a desirable bonus.

Myth #5 Weight training slows you down. Again, research shows the opposite. You will gain significant increases in punch velocity and punch endurance with intense strength training, not slow down.

Myth #6 If you want to punch better you should focus on the chest and the arms. As long ago as 1991, Verkhoshansky reported that a whopping 76% of the effort from a straight jab comes from the trunk and the lower body. In other words, only 24% of a punch comes from the arm and surrounding muscles. So, as well as focusing on correct technique, it would be advisable to have a strong program dedicated to the large compound lifts that work the lower body and torso (deadlifts, lunges, squats etc.)

If your coach encourages you not to lift weights, then he may still have a very effective program that will help you develop into a strong and proficient boxer. It is vital that you spend a lot of time perfecting the science or skills of boxing and your strength will develop naturally anyway as a direct result. However, it has been well documented, acknowledged and understood for a good few decades that resistance weight training can assist with significant benefits to your boxing development and success. By adding just a couple of well-designed weight training sessions to your training, you may just take your fight career to the next level…

See more at: http://boxingcoachderek.com/strength-myths/#sthash.fh4VyfxA.dpuf
Edited By: Ted Fisher

WNY MMA and Fitness: Kick Boxing Etiquette

Hey there, Kickboxers!  I wanted to go over a few quick reminders on mat etiquette while at WNY MMA and Fitness.

1. No shoes on the mat. Here’s why. First, there are millions and billions of bacteria we carry around on the bottoms of our shoes, and we don’t need to spread it onto our meticulously cleaned mat. Second, at WNY MMA, we do a lot of jogging, jumping, and moving. Wearing no shoes allows us to avoid possible injuries from being stepped on by size 14 shoes or tripping over untied shoelaces.

2. No clutter. The only personal items allowed on the mat are gloves, a water bottle, and a small towel or rag. Line up your gloves flat against the wall so that no one trips over them. Cell phones, car keys, shoes, purses, etc. should all be kept in the lockers or out of peoples way.

3. Be on time. If you need to use the restroom, wrap your hands, or put your hair up, then make sure to allot plenty of time to do so before the start of class.

4. No bash talk. We do not allow any sort of self-defeating talk on the mat. Not only is it contagious to other students, but it’s counter-productive to our environment. We want to uplift, motivate, and inspire one another —especially on the mat!

5. Introduce yourself to newbies. It can be intimidating coming to a Gym where you don’t know anyone. Go out of your way to introduce yourself to newbies and make them feel comfortable. We’re a family, after all!

Mastering these five mat etiquette guidelines will ensure a fun, safe and awesome workout! See you in class!

written by choeshapkidologanville.wordpress.com Edited by Ted Fisher

WNY MMA and Fitness: How to Use Hand Wraps.

1. Choose the right wrap. There are many different types of wraps, and here at WNY MMA and Fitness we feel it's important to choose one the one that will work best for the size of your hands and the type of boxing you intend to do. Consider these options when you're picking out a wrap to buy:

   • Cotton wraps are a good choice for frequent training. They come in adult and junior lengths, and they are secured with velcro at the end.
     
   • Mexican wraps are similar to cotton wraps but they are woven with elastic fibers, so they mold to the hand more easily. They aren't quite as durable as cotton wraps because the elastic gets worn out over time, but they're a good option for training.
     
   • Gel wraps aren't actually woven onto the hand, but are slipped on like fingerless gloves. They are more expensive than cotton or Mexican wraps. They are convenient to slip on, but they don't provide as much wrist support as traditional wraps, and for that reason serious boxers don't usually opt for gels.
     
   • Competition wraps are composed of gauze and tape. Boxing rulebooks specify the exact amount that can be used, to make sure each boxer has the same amount of padding. Since these wraps aren't reusable, they aren't practical for use during everyday training. The wrapping technique for competition wraps is also different and should be done with a partner or coach. See this professional wrapping method for more information.
     
2. 
   2
   Wrap with the correct tension. Hand wraps should be taut to provide stability for the hand and wrist, but if they're too tight they can cut off circulation. You might have to practice a few times before you get the tension just right.
3. 
   3
   Keep the wraps free of wrinkles. Lumps and wrinkles can be uncomfortable when you're trying to focus on boxing, and they also prevent the wrap from adequately protecting the fine bones in your hands and stabilizing your wrists.
4. 
   4
   Keep your wrists straight when you wrap them. If your wrists are bent when you wrap them, they the wrap won't help to stabilize them. Your risk of injury won't be as high if you keep your wrists straight during the process.

1. 
   1
   Stretch your hand out. Spread your fingers as far apart as possible and flex all of the muscles. The boxing wrap is meant to support the hand while it's in motion, so you should begin by exposing the wrap to all the movements you might use while boxing.
2. 
   2
   Place your thumb through the hole at the end of the wrap. It's located at the opposite end from the Velcro. Make sure the underside of the wrap is against your hand; if you wind the wrap upside down, you'll have trouble fastening it when you're finished. Most wraps will have a tag or printed place letting you know which side should face down.
3. 
   3
   Wrap your wrist. Wind the wrap around the back of your wrist 3 to 4 times, depending on the size of your hands and the level of stability you want to attain. Finish with the wrap at the inside of your wrist.

   • The wrap should be flat and directly overlap itself with each turn.
   • If you find that you need to add or reduce length to the wrap at the end, adjust the number of times you wrap your wrist.
4. 
   4
   Wrap your hand. Pull the wrap around the back of your hand, over the area just above your thumb, and across your palm to the other side. Wrap the same place three times, ending with the wrap on the inside of your hand near the thumb.
5. 
   5
   Wrap your thumb. Start by wrapping your wrist one time, finishing with the wrap near your thumb. Wind the wrap from the bottom of your thumb toward the top, then back to the bottom. Finish by wrapping your wrist once more.
6. 6
   Wrap your fingers. Starting at the inside of your wrist, wind the wrap in the following way to secure your fingers at the base:

   • Wind the wrap from the inside of your wrist over the top of the hand and between the pinky and ring finger.
     
   • Wind it back from the inside of the wrist over the top of the hand and between the ring finger and middle finger.
     
   • Wind it again from the inside of the wrist over the top of the hand and between the middle finger and index finger. Finish at the inside of the wrist.
     
7. 
   7
   Wrap your hand again. Start by wrapping the wrist, then wrap diagonally from the inside of your wrist to the outside of your hand. Continue wrapping across your palm and just above your thumb. Repeat until the length of the wrap has been used, then finish with one last wrap around your wrist.
8. 
   8
   Secure the wrap. Velcro it to secure it in place. Flex your hand and throw a few punches to determine if it's comfortable. If the wrap is too tight or too loose, redo it.
9. 
   Edit step
   9
   Repeat with the other hand. It may be difficult to wrap using your non-dominant hand at first, but you'll get the hang of it after some practice. If you need help ask your coach or a partner to do it for you.
10. Original Post from WikiHow.com    Edited By Ted Fisher

WNY MMA & FITNESS: Kick boxing Stretches and Flexibility Exercises.

WNY MMA & FITNESS

Kickboxing Stretches and Flexibility Exercises

Kickboxing stretching exercises to improve your performance and do away with kickboxing injuries for good.

In original karate matches, contact was forbidden. Points were awarded for strikes that penetrated the defenses of an opponent, but the strikes were not intended to inflict harm on the opponent. In 1959 Tatsuo Yamada became interested in Thai fighting which did allow full contact. He wanted to begin having full contact karate matches. He proposed a new form of fighting competition called “karate-boxing.” It was a blend of Thai fighting and karate.

If you’re looking to improve your kickboxing or just seeking to prevent kickboxing injuries it is important to follow the information in this article. In addition, adding a few simple stretches to your fitness program will also help. To get started on a safe and effective stretching routine that’s just right for you, check out the Ultimate Guide to Stretching & Flexibility.

In 1963 there was a match between three karate fighters and three Muay Thai fighters. The match was won 2 to 1 by the karate fighters. Noguchi and Kenji Kurosaki studied Muay Thai closely and developed “kick boxing.” In the beginning, butting and throwing were allowed to distinguish it from Muay Thai. In 1966 Osamu Noguchi founded the Kickboxing Association, the first sanctioning body for the sport. The first sanctioned kickboxing event was held in Osaka in April of 1966.

Tadashi Sawamura, and the televised kickboxing matches, brought kickboxing to the forefront. It began a boom in popularity. However, with Sawamura’s retirement it began to slide in popularity. It was about this time that it began in the U.S.

In the U.S. they also wanted to find a way to add more contact to traditional karate matches. In the 1970s many karate practitioners decided to move to a full contact version. Questions were raised about the safety of the sport so rules were developed to make it safer and protective equipment was implemented.

Head-guards, gum shields (mouth pieces), kickboxing gloves, groin protectors, and shin guards and kickboxing boots were introduced. Early matches were contested in open, matted areas, much like the traditional karate fighting. Later the matches moved to regular sized boxing rings. As the Americans became more proficient they decided to test their mettle against Japanese fighters, and sent some of their best over seas. This was the beginning of true international kickboxing. From there it developed into an international sport.

Some famous early kick boxers included Bruce Lee, Chuck Norris, Bill Blanks, Joe Lewis, Bill Wallace, Benny Urquidez, and Ed Daniels. These early fighters set the stage for professionalism in the sport and endorsement opportunities for today’s fighters.

Anatomy Involved

Kickboxing has also gained popularity as a fitness activity. Cardio kickboxing and various other kickboxing classes have become the rage among fitness enthusiasts. The head to toe fitness benefits of kickboxing entice many people seeking new fitness avenues. From beginners to advanced trainers, kickboxing offers a high intensity, low to moderate impact workout.

Kickboxing requires good endurance to fight through multiple rounds. The use of the legs for kicking and the upper body for various strikes and blocks requires good flexibility and strength in these areas. Agility and quickness are also essential to the kick boxer.

Strength in the hips and legs is important to provide a solid base and good balance. A strong upper body is important for delivering powerful blows and absorbing the blows of an opponent. Core muscular strength is also important to protect the body from the blows during a fight.

Kickboxing requires the use of the following major muscle groups:

• The muscles of the shoulder girdle; the pectorals, the latissimus dorsi, the teres major, and the deltoids.
• The muscles of the upper legs and hips; the gluteals, the hamstrings, and the quadriceps.
• The muscles of the forearm and upper arm; the wrist flexors and extensors, the biceps, and the triceps.
• The core muscles; the rectus abdominus, obliques, and the spinal erectors.
• The muscles of the neck and the trapezius.

A kick boxer must follow a good strength and conditioning program to prepare the body for the rigors of a fight. Good strength to protect the bones and joints, cardiovascular conditioning to make it through the entire fight, and good flexibility to be able to move and strike at various angles are all essential to the kick boxer.

Most Common Kickboxing Injuries

Kickboxing, even with the many safeguards and extensive safety equipment, can be a dangerous sport by nature. The body is subjected to various violent blows and the intent of the contest is to knock the other fighter to the ground, or render him unconscious.

Acute injuries are common in kickboxing. The different strikes to the head and body can lead to many injuries including concussions, rib fracture, broken nose, and contusions.

• Concussion: When a strike to the head causes the brain to move within the skull the impact can cause swelling within the brain. This swelling causes tissue death. Loss of consciousness, pain, blurred vision, and memory loss are all symptoms of a concussion. Any fighter exhibiting these symptoms should be removed from the fight, kept awake and seek medical attention. Recovery may take 4 to 6 weeks before returning to competitive fighting. Rest should continue until all symptoms subside.
• Rib Fracture: Repetitive blows to the rib cage area, or extremely violent blows, can cause the ribs to fracture. Fractures to the ribs may be in a single rib or multiple ribs at once. When multiple ribs are fractured, or fractured in several places, a flail chest may occur. The rib cage will lose its structural support and difficulty breathing may result. If the rib becomes dislocated it may puncture a lung. Splinting the ribs, removal from the activity, and rest are important steps in the treatment of rib fractures.
• Broken Nose: A direct blow to the nose can cause a separation of the cartilage of the nose from the bone of the skull. This is considered a fracture of the nose. Profuse bleeding, angulations of the nose, pain, swelling, and discoloration around the eyes often accompany a broken nose. The first step in treatment is to control the bleeding. The nose will then need to be set to prevent future complications. Protection of the nose until it is fully healed will also prevent future injury and complications.
• Contusions: Violent blows to the body can cause a rupture in the blood vessels beneath the skin. The blood will then leak into this space causing pain, discoloration, swelling, and pressure. Superficial contusions respond well to ice and NSAIDs. Deeper contusions to the muscles, or even bone, require more aggressive treatment, including rest and possible immobilization. Protecting the injured area from future injury will be important, as well.

Injury Prevention Strategies

A good overall conditioning program and practice in proper form and technique will keep the kick boxer performing at peak levels and reduce injuries.

• Muscular endurance and strength are both essential to the kick boxer to reduce fatigue and protect the body from the violent impact of the many blows endured in a fight.
• Fighting in sanctioned fights with a referee and in an approved ring will also cut down on the chances for severe injury.
• Good instruction from a qualified instructor and practice of proper technique will also reduce the chance of acute and chronic injury.
• A solid stretching program will improve flexibility and prepare the muscles for the demands that will be placed on them during a fight. A flexible fighter will be able to move better to avoid strikes and get into position to deliver blows, as well.

The Top 3 Kickboxing Stretches

Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don’t make the mistake of thinking that something as simple as stretching won’t be effective. Below are 3 very beneficial stretches for kickboxing; obviously there are a lot more, but these are a great place to start. Please make special note of the instructions beside each stretch.

Rotating Stomach Stretch: Lie face down and bring your hands close to your shoulders. Keep your hips on the ground, look forward and rise up by straightening your arms. The slowly bend one arm and rotate that shoulder towards the ground.

Standing High-leg Bent Knee Hamstring Stretch: Stand with one foot raised onto a table. Keep your leg bent and lean your chest into your bent knee.

Squatting Leg-out Adductor Stretch: Stand with your feet wide apart. Keep one leg straight and your toes pointing forward while bending the other leg and turning your toes out to the side. Lower your groin towards the ground and rest your hands on your bent knee or the ground.