Learning the basics

Stretching and prep for newbie boxers

Jovan Abernathy is an international marathoner and owner of Houston Tourism Gym. To claim your free tour, contact her at info@tourismgymhtx.com

So, I've been going to my boxing classes for about a month now. The challenge is amazing, but I feel like if I actually knew what I was doing, my workout would be that much better. After class, I see the owner, Elm, and decide to ask his opinion.

"You know what you need is some sessions with a personal trainer. I'll set you up with one of best trainers. Can you come in on Tuesday at 2 p.m.?"

"I'll be there with bells on!" On Tuesday, I showed up ready to go. My new trainer comes through the door. He introduces himself as D'Marcus. He is a lean, but very muscular young man.

"So, you want to learn how to box? The first thing I'm going to teach you is how to breathe and how to stretch." D'Marcus demonstrates how to breathe.

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How to Breathe

No matter if you are lifting weights, running, or boxing, breathing is most important to not only have a great workout, but to get the results that you want. Breathing should be done to keep your head in the game.

D'Marcus instructs me on the proper way to breathe. Puff out your chest like a peacock. Breathe in through the nose and out through the mouth. This should be a slow, deep, and from the diaphragm. Do 10 breaths.


Spinal Rolls youtu.be

Spinal Rolls

The first stretch is spinal rolls. He is really speaking my language. Spinal Rolls ease the tension in your lower back. Lift and raise the chest. Lean slightly back while tucking the chest in. Roll your arms and squeeze your abs while creating a circular motion. These are great for people who sit in their car for a long commute or at a desk. Of course, remember to breathe from your diaphragm. Repeat for 10.


Torso Rolls youtu.be

Torso Rolls

Next are torso Rolls. Torso Rolls open up your chest so that you get more oxygen. These are also great to relieve stress in the upper and lower back muscles. To do these, lean back and roll to the right side. When you ge to the front of the body, tuck your chest in as you complete the roll. Remember to breathe and repeat for 10. Do rolls for the left and right side.

Leg Rolls youtu.be

Leg Rolls

I'm sure you have experienced a heaviness in you legs. Leg rolls are great to alleviate this heaviness as it helps loosen up the hips. Start with breathing from your diaphragm. Raise the chest. As you tuck your chest in and sit back on your hips. As you sit back on your hips, bend your knees. As you straighten your legs, push your hips forward. Repeat for 10 sets.

These stretches are not only good to do before a workout, but when you get up, and whenever you feel tight. I'll let you in on a secret. When I was done with my lesson, I literally felt high as a kite. It's nice to know, I can get high at anytime during the day. Just joking.

If you are interested in taking a class or personal training with D'Marcus at Title Boxing Club contact Jovan at info@tourismgymhtx.com

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TEXANS HAVE ZERO DEPTH AT CORNER

Here's what Davante Adams' big day against the Texans really proved

Photo by Logan Riely/Getty Images

Seven weeks into the season, Bradley Roby has been the sole bright spot playing for a secondary that has been subpar at best. He entered Week 7 against the Green Bay Packers trailing only Eric Murray for the most tackles as a defensive back, while owning the Houston Texans' only interception of the season.

During his media availability on Thursday, Roby spoke about having the Texans' confidence to trust him as the primary defender shadowing the opposing team's best receiver.

And with Davante Adams coming to NRG Stadium with Aaron Rodgers on Sunday, Roby had an opportunity to illustrate why Houston's coaching staff have so much faith in him.

Three plays into the game, Roby sustained a knee injury that sidelined him the rest of the afternoon. In his absence, the Texans felt his importance competing with a depleted secondary.

Adams would go on to have a career day against the Texans. He recorded a career-best 196 receiving yards on 13-of-18 targets and two touchdowns — as the Packers handed the Texans a 35-20 loss on Sunday.

Had the Fort Worth native avoided the injury, would it have resulted in a victory for the Texans? Perhaps not. It is always hard for a team to come away victorious after going scoreless during the first half, but Roby would have limited the destruction caused by Adams. Rogers completed four deep passes where he recorded 28 or more yards, with Adams being the recipient of three.

Not only did Houston have to deal with the effects of not having their best corner shadow one of the league's premier receivers, but the team was not prepared to battle without Roby, according to Michael Thomas following the loss.

"When you lose your starting corner like that, it's going to affect [the team]," Thomas said. "Anytime you have to make adjustments. If you're not prepared, and you don't have the right mindset, then you're probably not going to get the right results you want. Maybe we could have done it a little sooner, but you definitely miss a guy like Roby. You plan on having your number one guy go against their number one guy all the time."

Roby's premature exit left the Texans with a gaping void to slowdown Rodgers and the Packers without two of their projected starting corners. Gareon Conley — who revived his career during the second half of last season — has yet to play a single snap for Houston in 2020 as he continues to recover from offseason ankle surgery.

Their lackluster performance on Sunday showcased the lack of depth and talent the Texans have in the secondary. And with the trade deadline a week away, it may be in the Texans' best interest to invest in a young defensive back they can build around in the future — especially considering the timetable on Conley's return remains unknown.

Interim head coach Romeo Crennel said on Monday that the team is hoping Roby's injury is short-term and hopes to have their top corner make his return following the bye.

At 1-6 on the year, all the Texans have left to play for is pride as they close out the remaining nine games of the season, and the best way is to prevent another receiver from recording nearly 200 yards in a single game.

For this vulnerable secondary, it is a feat easier said than done. And with the talents of Jarvis Landry, T.Y. Hilton, and A.J. Brown remaining on the schedule, it is only best for Roby to make his return to the field sooner rather than later.

"I take pride in it. It's an opportunity that not a lot of guys get throughout the league, and I'm thankful for that. Just to be able to go against the best and try my best for the team and see how I match up. I'm very thankful for that." — Roby.

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