Nowadays, people's work and life pressure is generally great, and fighting can effectively relieve physical and mental load. In addition, its movements are relatively simple, and more and more people choose fighting operation as an exercise method. [Edit this paragraph] The origin and development of fighting exercises first spread to China from abroad. At first, professional boxers would play music when practicing their movements to ease the boredom of training. In this way, this form of exercise was introduced into the gym, and fighting developed. The real fighting practice is embodied by many boxing movements, combined with martial arts, taekwondo and karate, and completed by music.
This fitness sport originated in America. It is explosive and exciting. After a period of exercise, you can make people energetic, more powerful and, most importantly, build your self-confidence. Meanwhile, it has high ornamental value. If every movement is stretched, it will be pleasing to the eye. Through exercise, you will find that your belly fat has disappeared, and it is firm and elastic. Every punch is firm and powerful, and every foot can overwhelm all directions.
It was first founded by a world boxing champion, which mixed boxing, karate, taekwondo and even some dance moves, requiring practitioners to punch and kick with the music and lose excess fat unconsciously. Since entering the major gyms, she has been favored by many young women. [Edit this paragraph] The role of boxing With the rapid development of society, people's pressure also increases. Ordinary fitness can't vent these tensions more easily and happily. And boxing can easily help you do this. Our common calisthenics, because of its rapid changes and rich contents, often make some practitioners find it difficult to master, especially for beginners who lack sports experience, which will limit your movements and slightly affect the exercise effect. Boxing action basically follows the most basic movement form of human body, and the action is simple. Every punch and kick will make you feel relaxed and stress-free. Although his movements are simple, there is a beauty of strength and health, which beginners can easily follow, and the biggest advantage is that no matter how big or small the movements are, they can fully stress their waist and abdomen and get exercise.
Boxing needs the perfect combination of speed and strength, which can consume a lot of calories. Doing boxing for an hour can consume 600 calories, twice as much as doing aerobics. Moreover, practicing boxing can enhance the muscle strength of the waist and abdomen, which can make practitioners have good endurance after three months of continuous practice. [Edit this paragraph] The method of practicing boxing. The basic boxing skills and leg skills of boxing come from competitive boxing events, so they are exactly the same in strength. Punch fast and kick hard. Take back your fist immediately after a quick hit. Kicking hard is to attack a certain part of your opponent. When practicing with music accompaniment, as long as you pay attention to the feeling of exerting strength, all actions are in the process of punching and kicking, and you don't have to consider hitting with all your strength. Then this process is very smooth, completely under the control of muscle coordination, so you can fully exercise the muscles of every part, especially the muscles of the waist and abdomen. [Edit this paragraph] Boxing promoted by Yuetan Tianxing Fitness Club took the lead in promoting "Boxing" in Beijing fitness industry in June 2000. According to the characteristics that members generally know little about boxing and Taekwondo, and some students have poor sports foundation, through analysis, practice and comparison, a set of reasonable movements is determined, which emphasizes gradual progress and full stretching, and the simplest and most effective movements are selected. [Edit this paragraph] The basic essentials of fighting exercises The basic boxing methods and leg methods of fighting exercises are all derived from competitive fighting events, so they are exactly the same in the sense of exerting strength, punching fast and kicking hard. Take back your fist immediately after a quick hit. Kicking hard is to attack a certain part of your opponent. When practicing with music accompaniment, as long as you pay attention to the feeling of exerting strength, all actions are in the process of punching and kicking, and you don't have to consider hitting with all your strength. Then this process is very smooth, completely under the control of muscle coordination, so you can fully exercise the muscles of every part, especially the muscles of the waist and abdomen.
A complete boxing match will consume a lot of calories. A person weighing 60 kilograms can consume 600 calories by doing aerobic exercise for one hour. Because there are many kinds of boxing, including straight fist, hook, swing, forward kick, side kick and other fighting actions, and each action requires rapidity and explosiveness, while exercising every muscle in the whole body, our body's elasticity, flexibility and reaction speed will be improved as never before. [Edit this paragraph] Self-practicing boxing requires 1 left straight boxing.
The left leg stands forward, facing the target, and the arm and shoulder are in a straight line. The order of force is leg, waist, shoulder and fist.
2 left hook
The right leg is in front, the center of gravity is in front, the arm angle is 90 degrees, and the punch is as long as possible from bottom to top.
3 turn right
Stand with your legs open and face the target. When punching, the arms and shoulders form an arc, and the order of force is leg, waist, shoulder and fist.
4-kick
Feet shoulder width apart, center of gravity on the hind foot, look at the target, lift your knees, lean back slightly, kick the target with your feet, and then return to the starting position.
Step 5 lift your knees
Feet shoulder width apart, front and back feet, center of gravity on the back (left) foot, look at the target, and lift your knees with your left foot.
6 Right leg compression
Open your feet in parallel, with your toes in front, your right foot bent 90 degrees, your knees not exceeding your toes, your thighs close to the horizontal line, your feet on the ground, your left foot straight, and your hands balanced to the left. [Edit this paragraph] Features of boxing (1) Scientific, safe, effective and comprehensive fitness.
1. Scientific aerobic boxing is carried out according to the movement principle of aerobic aerobics, so it belongs to aerobic exercise, and aerobic exercise can exercise people's circulatory system to enhance their functions, make them healthy and enhance their disease resistance. At the same time, aerobic exercise can effectively consume energy, reduce excess fat in the body and achieve the purpose of losing weight.
2. Safe aerobic boxing is carried out in strict accordance with the structure of aerobics, so the intensity is moderate and the amount of exercise is controllable. The choice of action is also based on the principle of improving health and avoiding injury. At the same time, it only has imaginary goals, not face-to-face battles, which makes the exercise safer.
3. Effective and comprehensive aerobic boxing exercises are divided into arms, trunk, steps, footwork and comprehensive exercises. Although its action is only a simple action, it needs the participation of many parts of the body, such as the straight fist action. First, the power is transmitted to the thighs and buttocks by kicking the right leg, then the power of waist rotation is transmitted to the chest, shoulders and arms, and finally to the fist. So exercise is targeted, timely and comprehensive.
(2) Easy to learn
Aerobic boxing is the only thing. Disco music with medium speed and slow speed has clear rhythm and is easy to distinguish. In addition, the content of fighting is selective, and the action of absorption is also simplified and decomposed. Such as: straight fist, hook fist, swing fist, etc. And kicking includes front kicking, side kicking, swing kicking and so on. These movements are intuitive, and the movement requirements are limited to the correct order and position of power, and they are not required to be as fast and accurate as boxing, fighting competitions and actual combat. Therefore, most people can finish these exercises. In addition, it does not emphasize the complex action combination, and the action changes very little, especially the direction change. In addition, decomposition and slow teaching methods are often used, which is more conducive to people's mastery.
(C) the combination of challenging and entertaining
Aerobic boxing is accompanied by powerful music, and everyone is doing neat and powerful movements under the guidance of the coach. At the same time, the atmosphere of the whole classroom is very warm, and the enthusiasm of exercisers will be greatly improved in this atmosphere. It makes sports become a kind of entertainment, and the original difficult exercise process becomes relaxed and happy. When you can face the imaginary enemy directly and devote yourself to passion, you have already met the challenge. [Edit this paragraph] The effect of boxing [Oxygen boxing is easy to learn, as long as it is done 2-3 times a week, after one month, the body will have the following obvious changes]
The strength and softness of muscles will be greatly improved. Aerobic boxing requires quick and powerful action when exerting force, and natural, relaxed and fast contraction. Through local and comprehensive action exercises, the movement speed is gradually accelerated during the practice, and muscle fibers are stretched and contracted repeatedly, so that the strength and elasticity of muscles are enhanced and the reaction speed is accelerated. Various kicks are very effective for the flexibility of lower limbs.
Strengthen joint activities, muscle endurance, and the body is no longer stiff.
Coordination and balance will be significantly improved.
Burn calories, increase muscle mass and lose weight. Aerobic boxing is used for a long time, and maintaining a low-intensity exercise state requires the use of a large number of energy substances in the body-blood sugar and fat. Therefore, aerobic boxing practice is undoubtedly very beneficial for friends who want to lose weight.
Reduce fat in waist, abdomen, thighs, arms and shoulders. All kinds of boxing and leg techniques in aerobic boxing need waist and abdomen strength. It can be said that the waist-abdomen movement runs through the whole movement, and a large number of waist swings and abdominal contractions make the exerciser's abdomen firm and flat.
Improve the explosive power, endurance, cardiopulmonary function, balance, agility and coordination of muscles, and increase muscle strength.
Eliminate inferiority complex and improve self-confidence and self-judgment ability. Through aerobic boxing practice, physical fitness will be developed, physical health will be improved, and the body will be close to ideal. Therefore, exercisers will be more energetic and confident in their daily life and work.
In addition to the long-term benefits, aerobic boxing can also vent anger and relieve stress in the short term. Imagine an imaginary enemy in front of you. It may be a boss who scolds you all day, or it may be a colleague who doesn't cooperate with his work. He will feel much more relaxed after an hour. [Edit this paragraph] Suitable and unsuitable people The most suitable person to practice boxing is a woman with a lot of fat accumulation. While burning calories, they exercise all parts of the body to achieve the effect of bodybuilding and relieve stress.
The people who are least suitable for boxing are those with high blood pressure and heart disease. Because boxing exercises a lot and kicks a lot, it is very unfavorable for patients with high blood pressure and heart disease. [Edit this paragraph] Matters needing attention: First, clothing. Wear a hair band, hat and gloves, or wrap a cloth belt around your hands. Wear a tight vest on top and big shorts or trousers on the bottom. Second, the intensity of the course. Expand or narrow the range of motion according to your tolerance to avoid injury. Third, action. Be sure to follow the coach's standard movements, control your body and avoid spraining your waist and joints.
(1) Fitness clothes and sports shoes
(2) Tighten the abdomen and jaw, clench your fist in front of your face (defensive posture), and keep breathing normally without holding your breath.
(3) Don't twist forward when kicking sideways, otherwise the pressure will be concentrated on your knees, and stretching your toes will sprain your knees, so twist your toes to reduce the lateral pressure on your knees.
(4) Don't be stiff on your knees to reduce cushioning. Keep your knees up when you turn around, or you will sprain the cruciate ligament.
(5) When punching, the shoulder should drive the punching. Before punching and kicking, always look at the target.
(6) Avoid excessive elbow and knee exertion; Avoid dislocation due to excessive action when dodging or slapping, and avoid twisting action.
(7) If the following situations occur, you can stop practicing (leg fatigue, local pain and discomfort, dizziness, increased heart rate, etc.). )
Clothing should be mainly sweat-absorbent, loose sportswear, sports shoes with air cushion and gloves, because gloves can help practitioners effectively close their fingers so as to be more powerful when punching.