Boxing was first introduced by European fighters and professional aerobics athletes. The specific forms are boxing, karate, taekwondo and even some dances.
I. Main features
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 various circulatory systems 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. Security
Aerobic boxing is carried out in strict accordance with the structure of aerobics. Therefore, 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 targets without face-to-face fighting, making the exercise safer.
3. Effective and comprehensive
Aerobic boxing is 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 straight boxing. First, the power is transmitted to the thighs and buttocks by kicking the right leg, then to the chest, shoulders and arms through waist rotation, and finally to the fist. Therefore, exercise is targeted and timely.
Second, the basic essentials
The basic boxing method and leg method of boxing come 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 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.
Third, the principle of losing weight
Sports medicine experts believe that this kind of sports combines the basic movements of boxing, Tai Ji Chuan and Taekwondo, which not only takes a lot of exercise, but also relieves physical and mental stress, and is very suitable for modern people. According to the fitness coach of Fashion Space, this aerobic exercise of punching and kicking with the rhythm of music is more powerful than traditional aerobics because of its strong instantaneous explosive force and great limb extension. Jumping/kloc-0.5 to 20 minutes, equivalent to 30 minutes of aerobic dance, can consume at least 200 to 300 calories, which is an effective "slimming" exercise for young people who want to lose weight. But when exercising, the human body must be in an aerobic metabolism state. The simple human reaction is normal breathing, not dizziness. It can also be measured by pulse: the best aerobic training state is the heart rate of 220 per minute MINUS the actual age and then multiplied by 60% to 80%. In addition, boxing and kicking also help to relieve stress.
Fourth, matters needing attention
Attention should be paid to: 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 instructions.
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