Powerful music, beating with the pulse, drumming into your ears, standing on tiptoe with the soles of your feet, full of elastic body radian, clenching your fist, hanging the wind and rushing forward, the force is injected into your arms from your shoulders and then to your fingertips, and you feel comfortable with it. This is boxing. It looks a bit barbaric, but it is dynamic and cool.

Violence? Outbreak? Lose weight quickly!

Boxing is an aerobic exercise, because it emphasizes instantaneous explosive power and extensive extension of limbs, and it will consume more calories at the same time. For people who want to lose weight, this is undoubtedly a fast track.

At the same time, boxing is also a whole-body exercise, and all parts of the body will be exercised. For example, when punching, you can practice your arms, shoulders, back and chest; A large number of knee-lifting and kicking actions can beautify the legs and exercise the abdomen and waist; Keep bouncing, you can exercise your calves and hips; Keeping the body stable all the time can exercise the ability to protect the spine.

Although fighting exercises are based on the strengths of various schools, the movements are very simple. Three or four sets of boxing and leg techniques are combined together, which is enough for beginners to draw for a while, and this simple exercise can better shape their own body.

Music? Wushu? Combine rigidity with softness!

High-intensity and relatively simple fighting exercises can easily become boring. How to maintain the freshness and lasting interest of exercisers? This requires the coach to shine.

The coach pays attention to the word "diligence" in the arrangement of boxing movements and the change of routines, and the movements should be changed frequently to make the practitioners full of interest. Jiang Lihua, a fitness coach, said that since fighting exercises come from abroad, although there are some pre-made routines, they may not be suitable for China people's interests and physical characteristics. Coaches should try their best to extract action elements and trick patterns from Wushu, so that fighting practice can be integrated with more China Wushu characteristics, which will be more acceptable to practitioners both psychologically and practically, and make fighting practice more colorful and meaningful.

Music is not only the drum of boxing, but also a good medicine to adjust the boring atmosphere. Music full of energy and impact is exciting. In this kind of music, punching and kicking are naturally more powerful. Jiang Lihua said that the rhythm of music can outline the intensity curve of fighting exercise, and drive the practitioners to keep exercising for more than 30 minutes, thus achieving the fitness effect of aerobic exercise. At the same time, considering whether the selected martial arts movements conform to the mechanical principles and how much damage is caused to joints, muscles and ligaments, only through various measurements can practitioners cultivate good temperament and state.

Shout? Punch in? Let it out!

In a city with a fast pace of life and high work pressure, I believe many people feel that they can't be angry. But in the gym and boxing, you can use an hour of "punching and kicking" to vent your chest tightness, and you can also shout "hi" and "ha" when punching and kicking. Even if you can't beat a person, you should overwhelm him from the momentum. Many people call it "enjoyment" and "carefree" after practicing boxing. They think it's a good way to vent their emotions.

Enemy? Yourself? Find your confidence!

Boxing can not only regulate emotions, but also cultivate the self-confidence of practitioners. It can be said that the process of practicing boxing is a process of finding and expressing self-confidence.

Boxing, a physical opponent without confrontation, confronts an imaginary person or himself. Whether the position of punching and kicking has reached your imagined goal, whether you have hit the "opponent", how strong you are, and whether you have done your best, these tricks in your mind are just like fighting with real people. After an hour, you will always win or lose in your heart.

Boxing practice time is generally around 1 hour. In such a long time, endurance is the most important test for practitioners to complete some high-intensity fitness actions. Whether you can persist in completing an hour's training, whether you can complete the movements in the training time, you will always give yourself a score. For an hour, stick to the end and beat yourself. This is the process of finding self-confidence. In the whole process, it is also a process of expressing self-confidence whether the exerciser puts down his reserve, punches and kicks effectively, and shouts "hi" and "ha" with the action.

Action decomposition:

1. Warm-up: open your feet, take a deep breath, stand well, step sideways, stride, etc. And stretch your whole body.

2. Straight fist: stand facing the target, with arms and shoulders in a straight line, and the order of force is from leg-waist-shoulder-fist, and the target is jaw, ribs and nose.

3. Punch: Stand facing the target. When punching, the arms and shoulders form an arc, the order of force is leg-waist-shoulder-fist, and the target is jaw, ribs and nose.

4. Left hook: the left leg is in front, the center of gravity is in front, the arm angle is 90 degrees, the left and right feet are exchanged, and the punch is as long as possible. Target: chin, ribs and nose.

5. Front leg kick: the foot is shoulder width, the center of gravity is on the back foot, look at the target, raise your knees, lean back slightly, kick the target with the sole of your foot and return to the starting position.

6. Kick the hind legs forward: the feet are shoulder width apart, the center of gravity is on the front foot, look at the target, lift the knees, lean back slightly, kick the target with the sole of your foot and return to the starting position.