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 Exercise & Workout Routines

January 2012
Kick-boxing Kick Butt
Raghuram kamath
 
Looking for a total body workout? Kick-boxing is the way! Kickboxing is an eight-contact-point martial arts form. It can be considered as hybrid martial art that is derived by combining various traditional styles or martial art forms such as Karate, Muay Thai and Jukado.

Kicking techniques
  • Roundhouse kick: Face your target with one side, with knees bent and feet shoulders apart; lift the knee up to point at the target and kick towards the target. Repeat with the other leg.
  • Front kick: Keep your feet shoulder apart and knees bent; bring one knee up to your chest and kick out towards your target with the ball of your foot. Repeat with the other leg.
Other kicking techniques include side kicks, hook kicks, sweeping kicks and flying kicks.

Benefits
  • Reduces cortisol and other stress hormones
  • Boosts confidence levels
  • Leads to self awareness
  • Improves body coordination
  • Improves the body’s reflexes
  • Burns calories (about 350 – 450 calories in an hour)
  • Boosts energy and stamina
  • Controls feelings of frustration and anger
  • Improves posture
  • Reduces chances of injuries

Kick-boxing class

A general kick-boxing class lasts for about one and half hours and is divided into three phases.
  • Warm-up (15 minutes) – running, jumping, skipping, twisting, pushups, chin-ups, lunges, squats, dodging, etc

  • Choreographical movements without break (40 – 45 minutes) – or semi contact sparring or hitting but not hard; wearing appropriate clothing, padding and safety gears

  • Cool down (20 minutes) – stretches, breathing, meditation and relaxation
Cardiovascular Kick-boxing

Also known as aerobic kick-boxing, this form of kick-boxing combines elements of martial arts, aerobics and boxing to condition and tone the entire body. It is different from the usual kick-boxing in the sense that it does not involve physical contact between competitors. In addition, it focuses on stamina, calorie expenditure and toning; and is based on resistance training just like aerobics.

Punching Techniques
  • Jab: It is a quick and explosive straight blow that is often used for keeping distance, distracting, setting up and defense.
  • Cross: Straight punch just like a jab but delivered with rear hand (power generated from the rotation of the hips).
  • Cross counter: Used immediately after an opponent throws a jab, exploiting
    opening on the opponent’s side.
  • Hook: Rounded punch involving a turn aimed to strike the side of the body or
    head.
  • Uppercut: A rising punch usually towards the opponent’s chin.
Raghuram Kamath is Celebrity Trainer, Hyderbad


    
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