Comprehensive and effective

The exercise parts of aerobic boxing include: arm, trunk, footwork, leg method and comprehensive exercise. Even a simple action requires the participation of many parts of the body. For example, the straight fist movement, first landing through the right leg, will spread to the thighs and buttocks, through the waist rotation to the chest, shoulders, arms, and finally to the fist. Therefore, the exercise for human body is effective and comprehensive.

(2) Easy to learn

Aerobic boxing adopts disco music with medium speed and slow speed (24~24 beats/sec), which has clear rhythm and is easy to distinguish. The action of fighting is selective, and the action of absorption is simplified and decomposed. Such as: straight fist, hook fist, swing fist, etc. There are forward kick, side kick and swing kick in footwork. These movements are relatively intuitive, and the movement requirements are limited to the correct order and position of the force, which is not as fast and accurate as boxing and fighting in actual combat and competition, so most people can complete these exercises. In addition, the complex action combination is not emphasized, and the movement, especially the direction, changes less. In addition, the teaching method of slow decomposition is more conducive to people's mastery.

(3) Science and safety

Aerobic boxing is carried out according to the movement principle of aerobic aerobics, which belongs to aerobic exercise. Aerobic exercise can exercise each circulatory system of human body and enhance its function. At the same time, aerobic exercise can also effectively consume energy, reduce excess fat in the body and achieve the purpose of losing weight. Aerobic boxing is carried out in strict accordance with the structure of aerobics, with moderate intensity and controllable exercise. The choice of action is based on the principle of improving health and avoiding injury. Exercise is safer when it has only imaginary goals rather than face-to-face combat.

It is challenging and entertaining.

Accompanied by music, under the guidance of the coach, aerobic boxing moves neatly and powerfully. There were neat and powerful shouts from the power room, and the atmosphere in the whole classroom was very warm. The enthusiasm of exercisers in this atmosphere is greatly improved, and sometimes exercise becomes a kind of entertainment, and the originally difficult exercise process becomes relaxed and happy. When you face an imaginary opponent and put your passion into it, you have met the challenge.

Second, efficacy.

(A) to enhance the body's muscle strength, elasticity and flexibility

Aerobic boxing requires quick and powerful movements, but it still emphasizes keeping the muscles around the joints contracting continuously to avoid overstretching and damaging the joints. In the process of practice, the moving speed is gradually accelerated. Through local and comprehensive exercises, the amplitude is gradually increased and repeated, muscle fibers are repeatedly stretched and contracted, muscle strength and elasticity are enhanced, and the reaction speed of exercise is accelerated. At the same time, various kicking exercises are very effective in improving the flexibility of lower limbs.

(2) Consume a lot of heat energy

Aerobic boxing is a long-term (30~60 minutes) exercise with low intensity (65%~85% of the highest heart rate), which requires a lot of energy substances-glycogen and fat. In the warm practice atmosphere, the excitability of the practitioner's nervous system is maintained at a high level, and the metabolism in the human body is also improved. Therefore, aerobic boxing practice is very good for reducing fat.

(C) the special exercise effect on the waist and abdomen

All kinds of boxing and leg techniques in aerobic boxing require tightening the waist and abdomen, which is not only a technical requirement for self-defense, but also a technical requirement for completing various offensive actions. Waist and abdomen exercises run through the whole exercise. With the rotation of the waist and the contraction of the psoas and iliopsoas muscles, the waist of the exerciser becomes firm and flat.

(4) Enhance self-confidence, adjust mood and relax.

Through the practice of aerobic boxing, physical fitness will be developed, physical health will be improved, physical form will be more perfect, and exercisers will be more energetic and confident in their daily life and work. Once you put yourself into the practice of aerobic boxing, you will soon be infected by passion and warm atmosphere, thus quickly releasing your repressed emotions and moods, alleviating and changing bad emotions, and fully relaxing your body and mind.