by Keila Chaliotis, Staff Writer
Kickboxing has grown from just being a simple defense training program to a get in shape fitness program. Many worldwide are joining up for classes in near gyms. Usually gyms offer a type of action packed program like this, but some simply don’t because they have yet to find out just how much this has to offer those who are interested in burning fat, losing weight, and doing cardio-strength training.
But, if you are interested and prepared to work hard to burn the fat, but do not have the time for joining classes, here are the basics that you can practice for your own fitness kickboxing session, alone at home or with a partner.
Before that here are some precautions that should be taken first. Not everyone is physically fit for this type of workout and jumping right in without knowing the conditions of your own body, could result in great injuries and so much pain. So, before we go into the practice, here are some precautions that you should take:
1.) Consult with a physician before starting
2.) Never lock out the knees and elbows fully while executing a kick or punch
3.) If practicing on a hard surface then avoid high kicks, turnings kicks, and jumping kicks
4.) Always warm up before starting the session.
5.) Do some spot jogging, joint mobility drills, etc to warm up
The basic moves that are used in cardio kickboxing are –
The proper stance: Always keep in mind to maintain the proper stances! Your knees should be bent slightly, one leg in front. Fists lightly clenched near your face.
Jab: A punch thrown with the lead hand (if your left leg and left hand are ahead then the left punch is the jab, or vice versa.
Cross: A punch thrown with your rear hand.
Hook punch: A circular punch with the rear hand, thrown with a bent elbow (imagine you are trying to hit an opponent’s cheek). Twist your hips slightly with the punch as it will cause a stronger impact.
Uppercut: A punch thrown in an upward motion (imagine you are trying to punch an opponent’s chin from below).
Front kick: Imagine you are stamping down the garbage in a can that’s horizontal at waist level-lift your knee as high as you can, then drive it outward.
Roundhouse kick: Imagine your rear leg as a baseball bat, and you are swinging for the fences to knock the ball out of the park. Lift your rear knee, then rotate your hips and straighten your leg as you drive your foot into an imaginary target.
Side kick: Lift your rear foot and throw a kick to the side. Imagine stamping on the garbage can like in the front kick, but to the side this time.
Another thing you should remember to do is, to exhale when executing a punch or a kick.
You can begin by practicing shadow boxing style against the air. Later on you can start working against a heavy kickboxing bag. The bag will provide resistance, and provide some strengthening, and it is more fun!
Just don’t get lost in the action of kicking the bag, remember that it is only a bag and not that crazy clown that hunted your dreams as a child. Even though it would be cool to have known these techniques back then to kick his behind to the outer limits of our dream world.
Ok, back to reality. You can Start by doing each move 10 times each side, and then repeat it another 10 times the other side. But, at first do the kicks and punches around 50-60% of full force. Do this workout 3 to 5 days a week. After a number of practices, you can increase the number and force of your strikes gradually.
To keep things interesting, you can change the order of executing the punches and kicks every workout. At an advanced level you can combine various kicks and punches in one move.
But what about if you are short on time and can only do 3 sessions a week, then you can combine kickboxing with strength training to get the work done in only 3 sessions a week.
There is no perfect order to do this. You can either start off with some strength training and then move onto kickboxing, or you can mix them up together. Just to give you an example. You can do some roundkicks, hooks, and then drop to do some push-ups.
The possibilities for combining the two are endless. So, you should not have trouble keeping things interesting every chance you get to practice. So go on – jab, jab, roundkick. Jab, jab, hook, frontkick, yea!!!