اكسب فلوس من الانترنت

السلام عليكم أخــوي القارئ ...


أتمنى أن تكون بأتم صحة وعافية ، وكل عام وأنت بخـير

،، أمــا بعد


نعـم ماذكـرته أنـا صحيح 100 % ولا مجال للمبالغة أبـداً واسألني أنـا لأني مجرب هذا الموقع وعضو فيـه منذ 7 شهور والحمد لله دخلي منه شهرياً يتجـاوز400 دولار أمـريكي وأحـيانا يصل إلى 550 دولار.... وأنا من شدة دهشتي لما يحصل أحببت أن أنشر هذه المفاجأة لإخوتي المسلمين ،، حتى يمن الله علينا بالمودة والمحبة لما فيه من نشر الخير ورسم البسمة على شفاه إخواني المسلمـين ،، أنــا لن أطيل عليك وسأبدأ حالاً في شرح طريقة
الاستفادة من هذا الموقع العالمي :
( Bux company )

الرائع و الجــاد من خلال تعاملي معه ..!

ملاحظتين مهمتين جداً :

1) أتمنى منك أخي القارئ ولمصلحة الجميع أنه في حال سهل عليك ربي وسجلت في النهاية بإذن الله أن تقوم بإرسال ايميلكم على بريدي الخاص

salaheltokhy@yahoo.com

وإنني إذ أعدكم بالمحافظة التامة على سرية إيميلاتكم وعدم خروجها من يدي قائد الحملة الالكترونية ألا وهو أنا إن شاء الله ، من أجل أن أكوِّن لدي قائمة سرية بالايميلات لأصحاب العضويات في الموقع الإعلاني العالمي ( بوكس . تو ) لانني احتاج دائما ان اتواصل معكم وأزودكم بما يهمكم من ملاحظات ومستجدات ضرورية تخص هذا الموضوع

ولا داعي للقلق أبداً فإن كنتم تتحرجون من إعطاء الايميل الأساسي فأرسلوا إيميل ثانوي أو أنشئوا إيميل جديد + اليوزر الذي اخترتموه في هذا الموقع الاعلاني طبعا بعد تسجيلكم فيه في الخطوات القادمة وأرسلوهما لي بشرط أن تطلعوا عليه بين فينة وأخرى حتى تتحقق الفائدة المرجوة .. ( إيميل ثانوي + اليوزر في بوكس.تو )

2) عليك أخي القارئ التنبه إلى أن هناك برنامج مهم جداً في مؤخرة المقال ولازم تمر عليه لأنه بيريحك كثييييير من ناحية فتح الاعلانات بشكل توماتيكي .... وأيضا لايفوتك اشياء كثييييرة في المقال مثل نصائح ذهبية ونشر الرسالة لذلك تتبع المقال حتى النهاية ... حظاً طيباً

رجاء حار بتقيدكم بالملاحظتين السابقتين لأهميتهما ولكم الشكر وبالغ الامتنان

والآن سنبدأ في الشرح المبسط

بسم الله الرحمن الرحيـم ..


أولاً أخـوي قبل التسجيل في الموقع الإعلاني يلزمك فتح حساب مجاني في الموقع الشهير

AlertPay

وفائدة الحساب أنـه الوسيلة الوحيدة لتحويل المبالغ المستحقة لك

من شركة الإعلانات
Bux

إلى حسابك الشخصي في
AlertPay



وفتح الحساب سهل يسير ومجـاني لا يتطلب سوى بضع خطوات

أولاً افتح موقع

AlertPay

الرئيسي وهــو

http://www.alertpay.com/?3dhxzBUHDl0TDweGNkFhTw==

واتبع الخطوات المشار إليها في الصور التاليـة :


سأقوم أنا بفتح حساب تجريبي آخــر من أجل أن أوضح لك الكيفية

بعدها ستأتيك هذه الصفحة

ثم تأتيك هذه الصفحة

ثم هذه الصفحة

ثم تنتقل بك إلى هذه

ثم بعد فتحك لبريدك الالكتروني وضغطك على وصلة التفعيل ستخرج لك هذه الصفحة طالبة منك إدخال بيانات الدخول

ثم انتبه للخطوة القادمة

الآن أدخل بيانات الدخول وخلصنا خلاص ..!

بعد دخولك على حسابك و إلقائك نظرة عليه بذلك ننتهي من المرحلة الأولى ونصب جل اهتمامنا الآن على المرحلة الثانية


المرحلة الثانية : هي التسجيل في الموقع الإعلاني العالمي

Bux Company

افتح هذا الرابط في صفحة منفصلة يعني اضغط عليه كليك يمين ثم فتح في صفحة جديدة

اضغط هنا كليك يمين ثم فتح في صفحة جديدة


ثم اتبع التعليمات كما في الصور الآتـية :

ثم قم بالتالي

إذا أتممتها بنجاح ستخرج لك هذه الرسالة الترحيبية كما في الأسفل

لو دخلت الآن إلى حسابك عن طريق اليوزر والباسوورد فانظر الصورة التي تحت لتعرف ماذا موجود

وفي الأسفل لقطة أخرى لإعانات الشركة لهذا اليوم ويتوجب عليك استهلاكها ليزيد رصيدك

هذا هو كل شيء مهم يتعلق بالحساب تقريباً

نصائح مهــمة للغاية ( تساعدك في بلوغ أقصى درجات النجاح ) مع هذا المــوقع :

1) مدة الإعلان الواحد هي 30 ثانية والعشر إعلانات في اليوم الواحد تأخذ من وقتك 5 دقائق فقط (( خاصة الآن بوجود البرنامج الذي يفتح لك الاعلانات تلقائيا بدون تدخل منك )) ! ،،، وما أقصده أنه لا بد ومن تخصيص هذا الوقت القصير جداً من جلستك الإنترنتية سواء أول وقتك أو آخره - حسب رغبتك - المهم المحافظة على استهلاك الإعلانات يومياً وعدم التفريط بواحد منها .

2) يجب أن تضع في حسبانك أن نجاحك في هذا المشروع التجاري الانترنتي يعتمد في المقام الأول على عدد الأشخاص المسجلين عن طريقك فهو السلاح الفتاك للزيادة الفاعلة في رصيدك ..! فكل شخص سجل عن طريقك فإن كل إعلان يشاهده يذهب قيمته لك وله مضاعفاً ،،، (( قد ماتنشر قد ماتكسب )) ..

فلو حسبنا حسبة بسيطة لتبين التالي :

لو سجلت لوحدك واستهلكت كل الإعلانات التي تأتيك يومياً على مدى شهر فإن رصيدك سيزيد بمقدار 3 دولار شهرياً
حيث أن الإعلان الواحد مكافأته سنتاً واحداً ... 1 سنت * 10 إعلانات في اليوم = 10 سنت يومياً
10 سنت * 30 يوم = 3$ دولارات شهرياً ...


ولكن ماذا لو كنت سببا في تسجيل 50 شخصاً فاضرب 3 دولار في 50 يساوي 150 دولار شهرياً ..!

ولكن أقل الطموح هو الوصول إلى 200 شخص وهذا سهل عن طريق نشر هذا المقال بكميات هائلة عن طريق الايميلات العربية المنتشرة بكثرة في المنتديات أو نشره كموضوعات في أغلب المنتديات ولاتنسى وضع رابطك الخاص وإزالة رابطي الخاص الذي وضعته أنا تحت عنوان ( اضغط هنا كليك يمين ثم فتح بصفحة جديدة ) ابحث عنها في مقدمة مقالي واحذفها وضع رابطك الخاص حتى يحسب لك فضل تسجيل الأعضاء الجدد والرابط الخاص الذي أقصده هو

http://bux.to/?r=aaa.mathcs <<<<< هذا رابطي انا الخاص بحيث اذا دخله شخص ما يؤدي به إلى صفحة التسجيل ويكون الفضل لي أما أنت فإذا أردت إعادة نشر موضوعي وأعطيك الحرية وأؤيدك بقوة في ذلك فاحذف جملة ( اضغط هنا كليك يمين ثم فتح بصفحة جديدة ) لانها تحوي على رابطي في مقدمة الرسالة وضع رابطك الخاص وتستطيع إيجاد رابطك الخاص بسهولة إذا دخلت إلى حسابك اضغط على My Stats ستجده في أول أو ثاني سطر في الصفحة

حتى في نهاية المطاف لو سجل أحدهم يحسب في رصيدك أنك أنت السبب في تسجيله ويعطونك مثلما يعطونه من قيمة الإعلان ..


العزيمة العزيمة ولا تتهاون فكل ماعليك هو ضغطة ماوس وتنشر المقال هذا في كل الوطن العربي حتى يقرأوها


هناك طريقة ممتازة لكي تستطيع نشر المقال عن طريق الايميل

( بعد تعديل الرابط الذي قلت لك عليه ) هو عن طريق إنشاء بريد أو بريدين أو أكثر في قووقل لأن هذا الموقع يتيح لك إرسال الرسالة الواحدة إلى 500 عنوان بريدي في نفس الوقت بينما الايميلات الاخرى لايسمحون بتجاوز عدد المرسل اليهم اكثر من 50

إذن بعد انشاء ايميلات كثيرة في قووقل القوي ثم اخترت إنشاء رسالة ( compose mail )

اختر Add Bcc وضع فيه 500 ايميل أو أقل بقليل مثل 470 ( حتى يرسل مرتين للبريد الواحد خلال 24 ساعة ) من الملف النصي الذي يمكنك تحميله بعد الضغط هنــا ولكن بعد تعديلها وتنظيمها ووضع الفواصل عن طريق هذا الموقع

http://send1.freehostia.com/emailorg/getmail.php

حيث أن الايميلات في الملف النصي غير مفصولة بل متصلة ولذلك يجب عليك وضع فواصل بين كل بريدين عن طريق هذا الموقع الرائع

شاهد هذه الصور لتعرف كيفية تنظيم الايميلات ووضع الفواصل

ثم انزل اسفل الصفحة وسترى

ثم هذه النتيجة النهائية

انسخها كلها

قد تكون النتيجة النهائية للايميلات التي أدخلتها بالآلاف فقد تتساءل كيف تجزئها ل480 و 480 و480 وهكذا

حسناً سأقول لك يمكن عمل ذلك عن طريق برنامج الوورد فانت عندما تنسخ الايميلات التي بالالاف وتضعها بالوورد قم بترقيمها وبالتالي ستعرف العدد عندما تنسخ من الوورد

انسخ منها عدد 480 وألصقها في حقل

Bcc

وليس

To

أرجو التنبه لهذه النقطة حتى تكون رسائلك سرية ولايعرف الاخرون لمن ترسل لغيرهم لما في ذلك من الفساد لو عرفوا ايميل فتاة او شيئا من هذا القبيل من خلال الاسم

قد تواجه مشكلة في بريد قووقل بعد ان ترسل دفعتين 500 + 500 = 1000

فيتوقف عن الارسال بعد ذلك ولا يعود لحالته الطبيعية إلا بعد 24 ساعة ،،،، لذلك نصحتك بإنشاء أكثر من ايميل من قووقل حتى تتناوب فيما بينها


وهكذا مع مرور الأيام وأنت ترسل وترسل يوميا قرابة 3000 إلى 4000 ايميل

( عاد أنت وشطارتك ) ستكون بعد مضي حوالي الاسبوعين قد أوصلت
رسالتك إلى مئات الألوف وربما الملايين من العرب حولنا


ملاحظة مهمة : عندما ترسل الرسالة الواحدة الى 500 شخص من الذين ايميلاتهم في الملف المرفق لا يشترط وصولها كلها الى اصحابها فبعضهم الغاه وبعضهم نام عنه فخمل البريد ومع كل هذه الاحتمالات السلبية بقيت معي نسبة نجاح الارسال حوالي 65% فيرجع حوالي 200 ايميل لم يصل و300 وصلوا وهكذا .... وهي ليست مشكلة نظراً للكم الهائل الذي يحتويه الملف النصي حوالي 59 ألف إيميل عربي ..!

أما بالنسبة للبرنامج الداهية اللي يبي يريحك من كل العناء والتعب جراء فتح 15 إعلان يوميا بشكل يدوي هذا البرنامج وبنقرة واحدة بس يفتح لك كل الاعلانات واحد وراء الثاني بشكل تلقائي وانت تتفرج وان اردت فانشغل باي شيء اخر ودع البرنامج يقوم بعمله
طريقته سهل جداً ولايحتاج شرح اطلاقا بس افتح البرنامج وبتجيك صفحة تسجيل الدخول مثل الموقع الرئيسي ثم اذا دخلت الى حسابك عن طريق البرنامج اضغط ستارت ووسع المخدة ونم زيييييين....

تنبيه صغير : بعض برامج الحماية مثل الكاسبر قد تعتبر أسلوب عمل البرنامج مشابه للفيروس فتعطيك تنبيه بأنه فيروس وهذا خطأ ،، فأنا لدي ماهو أفضل وأدق بحسب شهادات خبراء الحماية وهو برنامج بيت ديفندر وأيضا حتى النود32 ولم يحذراني من هذا البرنامج بل أثبتا نظافته لذلك لاتخافون فيما لو أخبركم الكاسبر بل أغلقوا عمله لثواني حتى تنتهون من العمل مع البرنامج ثم أعيدوا تشغيل الحماية لان هناك من هو افضل منه ولم يصنفه كفيروس وهذا من عيوب الكاسبر وأنتم الحكم

كما أنني جلبته من موقع أجنبي له ثقله وشهرته ولديه أعضاء بالآلاف ويمكنكم الاطلاع على موقعه من خلال

www.mlwares.co.nr

تفضل البرنامج بس على هونك اضغط ضغطة خفيييييفة ..

http://www.zshare.net/download/6437934fc10114

رجاء لاتنسون الملاحظتين في أعلى المقال تذكروها جيداً واعملوا بمضمونهما وإحداهما إرسال أي بريد ثانوي أو جديد لكم اطلاع عليه وطلبت ذلك لسبب وهو أن هذا البرنامج ربما تعمل الشركة مضاد له فيبطِل عمله لذلك ستحتاجون إلى إصدارات أحدث ولايتم ذلك إلا بمعرفتي لكيفية التواصل معكم وإرسالي لكم الجديد عن البرنامج

علماً أن هذه الإصدارة هي الثانية للبرنامج بسبب أن الشركة أبطلت مفعول الإصدار الأول

إذا ما اشتغل البرنامج معك وظهرت رسالة خطأ فاعلم أنه ليس لديك

Microsoft.Net FrameWork 2.0

وحمله من هنـــا

وهو برنامج ضروري ومهم جداً في كل جهاز لأنه مطلوب في أغلب التطبيقات البرمجية المتقدمة

وليس فقط برنامجنا هذا

:: روابط مهمة مثل كيفية تفعيل حساب اليرت باي وكيفية الإيداع وكيفية السحب وكيفية ترقية العضوية في بوكس.تو والكثير الكثير ::

@@كيفية ترقية حساب بوكس.تو من عادية إلى مميزة ؟؟ اضغط هنا@@

@@كيفية تفعيل حساب اليرت باي ؟؟ اضغط هنا@@

@@لمشاهدة خيارات الإيداع والسحب في حساب اليرت باي !! اضغط هنا@@

@@لمعرفة كيفية الإيداع في حساب اليرت باي !! اضغط هنا@@

@@لمعرفة كيفية سحب الأموال من حساب اليرت باي !! اضغط هنا@@

وهـذه الصورة الأخـيرة تتكلم عن نفسها ..

أرجــو أن يكون الشرح نال على رضاكم وأدى غرضه من توصيل المعلومة وقد بذلت فيه جهداً كبيراً ليخرج كما ترونه الآن ويحوز على إعجــابكم ..


أرجــو من الله لي ولكم التوفيق في الحياتين وحسن الخاتمــة وأستغفر الله العظيم لي ولكم ... والسلام عليكم ورحمة الله

Fitness Boxing

Success in any fitness program is an elusive moving target. There are many exercise devotees out there who continuously take aim. However, few consistently achieve a solid hit, when it comes to their fitness goals. Success demands focus, balance, consistency and discipline. It also requires the ability and dedication to continuously overcome obstacles.

Endurance athletes such as runners, cyclists, kayakers and others engaged in outdoor exercise regimens recognize winter as one of these obstacles. Icy roads, snow covered trails, freezing temperatures and reduced hours of sunshine all make regular outdoor workouts dicey.

However, for many of these athletes, tapering off simply is not in their creed. They have worked too hard to watch their fitness levels slip away. They need an alternative that is both time efficient and effective in improving their fitness levels. It must also be challenging, motivating, provide variety and be convenient. In other words, it must meet the following criteria:

• Intensity - It must challenge both the aerobic and anaerobic systems.
  
  
• Strength gain - It must improve overall body strength.
  
  
• Injury free - It must provide intensity without battering muscles and joints.
  
  
• Calorie burn - It must help burn off any extra fat to help increase/maintain leanness.
  
  
• Variety - It must be challenging and non-boring.
  
  
• Mental toughness - It must help the athlete or fitness devotee learn to cope with difficult challenges in their primary activity. (1)

Fitness Boxing is a whole body workout that meets the above criteria and more.

It takes the best aspects of workouts used by some of the world’s most finely conditioned athletes, boxers. It combines them into a fitness program that is safe for the mainstream exercise devotee. In other words, with Fitness Boxing, you train like a boxer in everything but full contact sparring. (That aspect of boxing is left to professional boxing coaches in the relative safety of a standard boxing ring.)

Fitness Boxing is definitely challenging. It works most of the human body’s physiological systems. The musculoskeletal system becomes stronger through specialized resistance exercises and boxing specific equipment drills. The cardiorespiratory and vascular systems become more efficient through workouts that are more than 60% anaerobic. The central nervous system is trained to respond faster and more efficiently to punching combination drills. (2)

Intensity is the trademark of a Fitness Boxing workout. As indicated above, it is more than 60% anaerobic. Many of the drills are made up of two or three minute rounds, with one minute recovery periods. You push through your current lactate threshold and improve it during the round, or anaerobic interval, by working at 85-90% of your maximum heart rate. (3) During the one minute rest period, you learn to more efficiently recover your oxygen debt while simultaneously stretching and reviewing proper technique.

Strength gain is a natural byproduct of the Fitness Boxing workout. Boxers work with weights, specialized boxing equipment and plyometric devices in a manner that maximizes calorie burn to increase lean muscle mass. The Fitness Boxing workout focuses on improving speed, strength, explosiveness and lactate threshold management while simultaneously keeping body fat at minimal levels. (4)

Remaining injury free while improving total body fitness is one of the major benefits of a Fitness Boxing program. As a cross training alternative, it provides a break in routine and adds variety to your overall training program. It distributes the load of training across various body parts. (5) For endurance athletes who do a lot of running, this means a break from pounding your knee and ankle joints, while still getting an intense training session.

Mental toughness comes from learning to cope with the demands of a challenging workout. The more you work through a series of rounds that push you into your anaerobic zone, the better you will deal with intense endurance training or other demanding exercise routines.

So, Fitness Boxing offers all these great cross training benefits. What does a typical workout look like?

Most formal classes at boxing gyms or health clubs are 60 minutes in length. A typical session is broken down into several carefully designed components to ensure a total body workout.

• Warm-up - A complete head to toe warm-up. Its purpose is to safely prepare your muscles and tendons for the rest of the session. Approximately 5 to 10 minutes.
  
  
• Conditioning - This is typically a transition from the warm-up into some boxing specific strength and conditioning exercises. These are resistance exercises that emphasize muscular strength and endurance, speed, tone and anaerobic conditioning. Typically without weights. Approximately 10 minutes.
  
  
• Technique - One to two new techniques are introduced in each session. The objective is to build from the basics, such as fundamental punches, to more complex combinations and defensive maneuvers. Approximately 5 minutes.
  
  
• Hitting Drills - These are the heart of the workout. Timed rounds are employed in a circuit training format that works everything from focus mitts to target shields to heavy bags and more. This is highly anaerobic, involving two or three minute rounds (work intervals) interspersed with one minute active recovery periods. After a series of these rounds, you will be refreshingly exhausted, de-stressed and invigorated. Approximately 35 minutes.
  
  
• Cool Down - This gets your heart rate down while you stretch out and improve your flexibility. It can also serve as a Q&A and planning session with your instructor. Approximately 5 minutes.

In addition to formal classes, complementary strength, plyometric and medicine ball training are commonly utilized to improve overall conditioning as part of a Fitness Boxing program. Strength training employs resistance exercises involving weights that improve overall strength with a particular focus on speed strength, or the ability to activate fast-twitch muscle fibers for explosive punching power. Plyometric and medicine ball training consist of a series of exercises designed to enhance starting speed, acceleration and power. (6)

Ok, it sounds like a great cross training alternative. How do I get started?

If you want a great Fitness Boxing workout, but have no desire to become a competitive boxer, you might want to stay clear of the more hardcore boxing clubs. If this is the case, check out a local health club or look for an upscale boxing gym that caters more to the workout than to the competition. Many health clubs now have some sort of boxing program geared more toward the fitness aspects of the workout. (7)

Personal trainers with prior boxing training experience can also offer comprehensive Fitness Boxing workouts. Just make sure the trainer you select is certified by a nationally recognized certification organization and has the appropriate experience and personality to meet your needs.


References:

1. Anderson, Owen, Ph.D. (2002) “Cross-Training” [Online] Available: http://www.runnersworld.com/home/0,1300,2-78-82-358,00.html [2002, December 6].
2. Dumas, Andy and Somerville, Jamie (2002) The One-Two Punch Boxing Workout. Eds. Contemporary Books. The McGraw-Hill Company.
3. “Lactic Acid” Sports Coach. (1997) [Online] Available: http://www.brianmac.demon.co.uk/lactic.htm [2002, December 4].
4. Enamait, Ross (2002) The Boxer’s Guide to Performance Enhancement.
5. Stamford, Bryant, PhD (1996) “Cross-Training: Giving Yourself a Whol-Body Workout” The Physician and Sports Medicine Vol 24, No. 9, September 1996
6. Enamait, Ross (2002) The Boxer’s Guide to Performance Enhancement.
7. Mascartolo, Jason (2002) “How to Find a Good Boxing Gym” [Online] Available: http://www.boxinggyms.com/findgoodgym.htm

Speed Bag Basics for the Beginner

The speed bag can be used creatively to enhance all your punching skills, including:

1. Hand-eye coordination
2. Rhythm and timing

You'll need both to deliver faster and powerful repetitive punching combinations while moving your fists shorter distances than for "normal" punching. The key to this is understanding how the bag works and how to learn it faster.

First, is bag height. The belly (fattest part) of the bag should be close to your mouth or nose. Many people have it way too high, which leads to bad form or improper and ineffective punching technique.

Next, change the name from "speed" bag to "control" bag. As you gain control of the more efficient, short arm and fist movements necessary, (by starting SLOW), then speed will come automatically with practice. The primary goal is to keep the bag going, no matter how slow that is - Even if you have to count the rebounds at first. (You will quickly hit faster than you can count). CONTROL is the key. In fact, the BAG is never out of control - YOU are. Once you can control the short punching, circling movements needed - - then the bag will simply be in the way of your fists (and elbows) and do whatever your fists tell it to. A tip is to make very small circling movements with the fists, no matter what "punch" you use. Say your repetitive jabbing motion is a 12-inch circle. Keeping power or force the same, if you can shorter that 12-inch movement to 6-in, your fist will arrive at the target site in half the time. Viola! A faster punch by shortening the movement. To get faster, swing smaller. Speed is often a function of distance. With PURPOSEFUL practice (i.e. Not slamming away at the bag) you will increase your punching POWER along with the increased fist speed.

The speed "control" bag is simple to understand. If you hit it only from the FRONT, as most boxers do, the next punch should arrive after an ODD number of rebounds (1, 3, 5 or 7). Most people know the hypnotic "triplet rhythm" of the speed bag being hit. The basis for this cool "beat" is the accents of the sound. The first rebound (off the fist) is the loudest, the second rebound (by your face) is a little softer, and the third (away from you is barely heard, and runs into the returning fist which quickly adds the next accented punch as the fist connects. 1-2-3, 1-2-3... it's the sound we all love. It is the same sound done slower or faster. Try and feel that beat, but if three rebounds is "too fast" for you, (or you refuse to slow down or hit softer...) than use 5 rebounds. The bag will be in the same position after 5 rebounds as it as after 3, in position to be hit from the front again.

Most jab, straight punch and crossing combinations can be practiced with FIVE rebounds as well as THREE rebounds. Hooks are a little different. To practice Repetitive Hooks (i.e. Left Hook, Right hook) combinations, Use an EVEN number of rebounds (two or four). Four is best to start off with. This works because "the next punch is coming from the opposite side from the last punch", and the laws of speed bag rhythm demand it.

To mix hooks with other punches, the number of rebounds needed may vary, depending on the angle of bag rebound and the angle of your fist as it connects. As and example, a "left hook" may follow a "straight right" after 3 or 4 rebounds, depending on the bag angle established by the right fist, and the angle your left hook enters. Practice this slowly and watch how the bag angle changes! Also, after a left hook, the left fist can return for a left jab on either 3 or 4 rebounds, depending on the rebound angle. Either way, the speed bag will force you to keep you hands up for combinations. By the way, the "hands up" ready position is also seen in most other sports.

For conditioning, the speed bag "pumps" your shoulders and arms. You will quickly feel the outer deltoid burn with repetitive punching. Also, if you can do it long enough, you can also get cardiovascular benefits, raising your heart rate and breathing harder. (You need to be able to punch it for several minutes to really get this benefit, but with time you can punch for long periods of time). For a total body workout, join the speed bag with a stationary cycle. Talk about coordination! Punch and ride at the same time!

With a little patience and practice, you will quickly find the speed bag helps you pick off moving targets a foot or less from your face very quickly. But watch out... if you happen to play any other sport that requires fast, efficient hand speed (softball or volleyball anyone?) than it will also help in those areas also.

Train often and safely

The writer of this story is the founder of the Speed Bag Central

Be "Smart" When Training

I’ve received several emails from individuals regarding the specifics of a boxing workout. I appreciate the interaction and encourage it. I would like to emphasize however that no single workout satisfies the needs of all boxers. Each fighter has unique strengths and weaknesses. A tall, rangy boxer who circles the ring will train differently than a short, brawling fighter. It is important to tailor the workout towards your specific needs.

When planning a workout, always keep your goals in mind. If you wish to become a competitive boxer, you must train accordingly. I cannot overemphasize the importance of practicing your trade. All the weight lifting and running in the world will not make you a champion. The best way to improve at this sport is by stepping inside the ring to practice.

My advice is to fight regularly in the amateurs and focus on mastering the fundamentals of the sweet science. With this said, it is difficult on your body to continuously spar and fight in tournaments. This means that you must modify your training routine to adapt to the stress that your body will endure. You must train smart to be successful. I was fortunate to work with several excellent boxing trainers throughout my life. Despite my fortune, there were times when only I knew how my body felt. The body is the ultimate feedback mechanism. If you are tired or worn out, the body will tell you. You must learn to listen to its advice.

A typical boxer’s routine will include morning running, followed by an afternoon trip to the gym. Training will consist of shadow boxing, heavy-bag drills, focus mitt work, speed and double-end bag drills, jump rope, and actual sparring. You may also incorporate strength training and conditioning drills into the weekly mix. Each day will include something slightly different. For example, one day you may practice fighting against a left handed boxer by circling to the left and throwing lead right hands. Another day, you may practice fighting on the inside with short hooks and uppercuts.

Do not become so structured that each workout is identical. Eventually, you will begin to “go through the motions” rather than training with intensity, and the desire to improve. We all have weaknesses that must be addressed and improved. Work on your weak points, rather than spending the entire workout throwing the combinations that you have already mastered. If you cannot box while moving to your right, practice this movement for an entire workout. Practice moving and throwing all of your combinations in this direction.

In addition, if a fight is coming up, you will likely spar 3 to 4 days per week with more rounds than usual. You may need to ease up on the morning running routine to accommodate the extra sparring. There is a fine line between training hard and over training. Over the years, I've crossed this line several times. I have learned through experience that sometimes it is best to back off when my body is in need of rest. This is particularly true if you have a busy sparring schedule. Hard sparring takes priority. There is no shame in postponing a morning of interval training if you have a big sparring session planned for later that day. You are not training for a road race. You are training to fight. Focus your energy on boxing. If this means you must lighten up on your roadwork, you need to make the adjustment

Always remain flexible and improvise your routine to maximize results. Modify your routines according to the goals and weaknesses you must overcome. Strength and conditioning workouts are excellent, but they are not a replacement to more conventional training. These drills should supplement the overall routine of a boxer. I could take a man off the street and put him through the most rigorous running and weight lifting routine for an entire year. This man would be in great shape, but he would not be a boxer. Boxing involves is a combination of strength, stamina, power, speed, and most importantly SKILL.

You must pay your dues in the gym and learn the fundamentals of the sport. Conditioning drills will only benefit those fighters who master the fundamentals. Boxing is a sport that relies on skill and strategy. Conditioning drills will help you perform at your best, but you need skill to apply your conditioning. Learn what to do inside the ring, and let the conditioning drills prepare your body to perform round after round.

Be smart when training by mastering your skills while conditioning your body. Different opponents will require different fight plans, thus different training routines. Recognize this fact and work with your trainer to devise a routine that targets your objectives. Don’t underestimate the intelligence that you will need both inside and outside of the ring. Smart fighters equate to good fighters.

Train hard, but most importantly train smart.

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The Mental Aspect of Boxing

Boxing is perhaps the most challenging sport of all. A boxer requires a unique blend of speed, strength, and endurance. In addition to these qualities, he must stand up to the punishment inflicted by an equally matched opponent. To withstand the inevitable pain and fatigue, the boxer must possess a mind that is as tough as his body.

Boxing is not just about getting into shape and mastering the tools of the sweet science. An equally important aspect of the fight game is having the mental fortitude to succeed. Boxing is unique from other sports, as a fighter must stand alone inside the ring. Even legendary trainers such as Eddie Futch and Angelo Dundee would exit the ring during rounds.

Regardless of your abilities, the time will come when you must battle fatigue. You may be hurt or injured, yet forced to continue. Boxing is not like other sports where you can look to the referee to call timeout. Instead, you must fight until the bell rings. You have the option to quit, but real fighters never will. Real boxers fight regardless of the adversity faced inside the ring.

A strong mind can help during these difficult times. The mind is a powerful tool that some never learn to control. For example, all boxers understand the importance of running, watching their diet, and training hard in the gym. Why then, are some fighters in amazing shape, while others only mediocre? Why do some fighters have difficulties making weight, while others weigh in perfectly every time? The answers to these questions lie within the mental discipline of the fighter. It is easy to cheat on your diet and easy to skip your roadwork. Unfortunately for many, boxing is not an easy sport.

A day in the life of a fighter consists of an early wakeup, followed by a morning session of running. Many fighters are up by 5:30 and running by 6 AM. While most people sleep soundly, boxers are out running the streets. Roadwork often consists of hills, sprints, and torturous intervals. The morning session is far from enjoyable, yet because of its importance, a fighter commits himself to it. There will be days when you are tired, perhaps you stayed up late, perhaps it is raining outside, or the wind is blowing feverishly in the winter. Boxing is different from other team sports, as many of the decisions must be made on your own.

Your coach is not there at 5:30 in the morning, reminding you to wake up and hit the roads. It is easy to hit the snooze button on your alarm and drift back to the dream that was abruptly halted by the annoying buzz.

What makes you decide to run, while others may choose to sleep? The decision often comes from deep inside. The man who wakes to run, runs not to look nice on the beach, rather he runs to inch himself closer to victory. He may be preparing for a regional amateur tournament, perhaps the nationals, or even a professional world title. At some point, you must decide on your own, how bad you want to win.

There will always be fighters who sleep, and others who wake. There will always be those who mess around at the gym, and those who train until the lights go out. You will have days when you’d rather not train. On your way to the gym, you consider driving past, yet you stop and turn towards the gym parking lot. Mentally, you must be strong to succeed in this sport. No one can make the decision for you to train. The decision must be made at the individual level. The best trainers in the world are only as good as the students they train. They can provide motivation and advice, but ultimately, the decision still rests in the hands of the fighter.

When you decide in your heart, that you want to succeed, your mind will take over. You begin to make boxing your sole purpose in life. You have to eat, sleep, and dream boxing to be the best. If you don’t, rest assured that someone else will. This is not a sport you play. This is a sport where you can get hurt. Boxing is a sport for warriors, those that are strong both mentally and physically. We will all face fear and doubt, but with dedicated training and experience, we learn to quell these feelings.

Consider the wait in the locker room before the bout. You are often left by yourself, while your trainer works with other fighters. You try to envision the fight in your head. There are times when you doubt yourself, even question your conditioning. Thoughts race through your head, but you remain calm showing no visible expression. You must hide your concern from the fighters around you. You shadow box to loosen the tightness fashioned from your nerves. When fight time comes, these thoughts quickly vanish. You rely on your training and fight your heart out. Through experience, you learn to overcome the anxiety. You realize that you are not alone, rather one of many who have faced such feelings.

The wait in the locker room is enough to break the average man. Most men have never been involved in a fair one-on-one fight. Most have never been punched in the face. For this reason, most cannot comprehend the feeling of sitting and waiting to do battle with another man, whose soul purpose is to knock you out. He has sweat and bled in the gym for one reason, to hand you defeat. You must face this challenge alone. Your friends and family can only watch from outside the ring.

The mind can play tricks on you. It may convince you to doubt yourself and your training. For this reason, you must train the mind to work for you, not against. The only way to achieve this state of mind is through experience and hard work. Experience comes from actual competition. You must fight and continue to learn.

If you lose, you must make the decision to get back up and fight. When a boxer loses, many are quick to call him a bum or over the hill. These people don’t realize that boxing is just like any other sport. It takes time to learn and master the techniques. You must learn from your losses and live to fight another day. No one can instill the mental toughness and work ethic required to become a champion. You must dig down, deep within and find these qualities on your own.

Train hard and believe in yourself. Through hard work, you will gain confidence in your training. Boxing is a sport that does not involve luck. Boxing is a sport that rewards those who work hard and overcome obstacles.

Make the choice. Train like a champion and you can become a champion.

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