Imagine a world where throwing punches and kicks is not only socially acceptable but considered a self-improvement project.
To find this nirvana, look no further than the fitness community where kick boxing classes, the fitness wave of the future, has arrived in style.
Kick boxing professionals exhibit superior cardiovascular conditioning, strength, muscle tone and coordination from kick boxing training activities.
This excellent level of fitness is acquired through a comprehensive focus in all areas of fitness training: aerobic endurance, muscle strength, power, coordination and balance, coupled with intense mental concentration.
Not only does kick boxing offer tremendous fitness and self-confidence building benefits but kick boxing can also be practical for self-defense.
Once considered only for those professionals in the ring, today's kick boxing training is available in a class setting for those seeking the same exceptional benefits enjoyed by kickboxing professionals.
Kick boxing develops an elevated sense of self-confidence that comes both from improved conditioning and improved self-defense knowledge.
Kick boxing is an exceptional workout for individuals at any fitness level whether you are just starting out or are an extreme fitness buff.
Individuals can monitor the intensity of their workouts by simply increasing or decreasing the number, speed and intensity of punches thrown.
A good kick boxing instructor will help you determine this level while teaching you proper punching mechanics and stance work.
SIDEBAR MATERIAL Specific benefits of kick boxing classes and training include: • Increased cardiovascular stamina and endurance.
• Strengthening of the heart muscle.
• Increased muscle strength and toning of the shoulders, biceps and triceps.
• Increased muscle strength in latissimus dorsi, deltoids and pectorals as students learn to increase their punching power.
• Increased torso and abdominal strengthening and toning through trunk rotation.
• Increased leg strength developed through push-off power when throwing punches.
• Increased balance, coordination, maneuverability and dexterity.
Kick boxing participants will achieve increased levels of aerobic fitness and kickboxing skills through consistent participation.
As dexterity and strength increases individuals will notice a greater fluidity of movement, speed, agility and coordination.
Through repetitive practice of various kicking and punching combinations - punching power, muscle strength, kicking and boxing skills will increase dramatically.
Body fat reduction is also a major by-product for students who kick box consistently.
When you look at the benefits, few activities can offer as much as kick boxing aerobic classes.
Without question kick boxing aerobics is one of today's most exciting and challenging choices in fitness training activities.
One rule of thumb when participating in kick boxing classes is that safety always comes first.
Always remember to focus more on technique and proper alignment first.
Speed and power will come later as your kicking and punching technique develops.
Here are a few kicks you can begin practicing so when you take your first kick boxing class you will be in the know.
STANCE From standing take one step back with one leg and stagger your stance.
Bend your knees slightly with the weight shifted onto your toes.
Hands in front of your face in a pyramid position.
Elbows tucked into your rib cage.
Shoulders and arms loose and relaxed.
NOTE: For safety keep all kicks low and slow initially.
Kicking height and speed can be escalated as you become more proficient.
Never extend your leg fully on any of the kicks.
Always make sure to pivot when needed.
FRONT KICK Beginner / Intermediate: Front snap kick - With your back leg bring your knee up into your chest area then extend the leg outward pointing the toe.
Bring the leg back in knee to chest and lower back into stance.
Work on keeping the back heel of the standing leg down and balance.
Advanced: Double front snap kick- Same as above except you kick once to the knee and once to the face all in one movement.
Work on improving speed and accuracy SIDE KICK Beginner / Intermediate: Slow side kick.
- From stance position lift the back leg knee up towards your chest.
Pivot the standing foot 180 degrees as you bury your knee into your chest.
Extend the entire leg outward, so the foot is faced sideways, pushing out with the heel and down with the toe.
Bring the knee back into the chest.
Pivot standing foot 180 degrees as in stance and lower the leg back into stance.
Advanced: Double Side Kick - Same as above however do two kicks in one movement.
Kick once to the abdomen and once to the head.
Work on speed, form and accuracy.
ROUNDHOUSE KICK Beginner / Intermediate Form stance bring knee into chest.
Pivot 180 degrees on standing foot and extend the leg from the knee only.
Bring the knee back into the chest and down to stance position.
Focus on balance and proper technique.
Advanced: Double Roundhouse kick.
Same as the roundhouse however kick once to the knee and once to the head all in one movement.
Work on speed, accuracy, form and balance.
SIDEBAR MATERIAL The best shoes for kick boxing are high top cross trainers or high top wrestling shoes.
These shoes provide the best ankle support and have a strong base to prevent ankle inversion or aversion.
Replace the power lunch with the power punch and watch your paunch say uncle.
Catch the aerobic kick boxing fitness wave and GET FIT like never before.