Aerobic boxing, which is popular in the United States, combines the basic movements of boxing, Tai Ji Chuan and Taekwondo. It can not only exercise a lot, but also relieve physical and mental stress, which is very suitable for modern people. This kind of aerobic exercise, which punches and kicks with the rhythm of music, has a greater amount of exercise than traditional aerobics because of its strong instantaneous explosive force and great limb extension. Aerobic dance jumping/kloc-0.5 to 20 minutes is equivalent to about 30 minutes, which can consume at least 200 to 300 calories. For young people who want to lose weight, it is an effective "slimming" exercise.
In the "bright spot" spacious and bright aerobics room, coach Zhang Junxia's movements are fierce and changeable, and his drills such as straight fist, hook, swing, forward kick, side kick and side kick are sloppy, and every movement is quick and explosive. In the coach's slogan, Miss Yu Zi, who has had aerobics experience, quickly entered the role, kicking and punching are very tasty; Although the beauty YAYA is slow, her posture is quite in place; Ahan is the first time to participate in the fighting experience. He usually receives a traditional education and can't keep up with the rhythm in the gym. Finally, he can only dance slowly with the music. Xiao Lin and his wife seldom take part in fitness, but with the rhythm, they soon catch up ... they can't dance for 15 minutes, and everyone is so tired that they are sweating. Fitness enthusiasts think that fighting can not only burn calories, but also exercise all parts of the body and relieve physical and mental stress.
After an hour and a half of aerobic boxing, the aerobic people are still very excited, asking questions and thinking questions around the coach.
The child digested all the movements. Miss Yu Zi put it well: As long as we have a sense of fitness, remembering to exercise every day is the best reward for us to "experience fitness activities". Boxing moves are varied, including straight fist, hook, swing, forward kick, knee bump, side kick and side kick. With the music, the action is strong and powerful. The fitness instructor told us that the fist should be driven by the shoulder when punching, and we should always look at the target before kicking. Avoid overexertion of elbows and knees; Avoid dislocation due to excessive action when dodging or slapping, and avoid twisting action. Every movement requires a perfect combination of speed and strength, rapidity and explosiveness, so a complete boxing session will consume 600 calories, twice as much as aerobic exercise. While exercising every muscle in the whole body, it will also strengthen joint mobility, body flexibility and agility. More importantly, when jumping, you are required to take a breath, hold your chest out, tighten your abdomen and jaw, hold your fist in front of your face, and keep breathing normally, but don't hold your breath. Only by mobilizing qi from the abdomen and containing it in the chest can we concentrate the explosive force. Otherwise, the action will be soft, without strength and beauty, and without slimming effect. Holding one's breath in the chest is the contraction and exercise of abdominal muscles, plus fully mobilizing the movement of muscle groups, especially boxing. Almost all movements need to keep the waist and abdomen balanced and exert strength. The exercise of the waist and abdomen after a class is very full.
Besides, boxing needs punches.
Sometimes abdominal muscles contract and shout loudly, which can not only exercise the waist and abdomen muscles that are not easy to use at ordinary times, but also punch hard and shout loudly are good ways to relieve emotions. By this way, we can vent our emotions and reduce stress. Han Wei, the national coach, reminded everyone that if they want to try, they must pay attention to protecting tendons and ligaments to avoid strain. Warm up for 10 minutes before exercise, and relax joints and muscles before starting boxing. If you find muscle aches after exercise, you'd better ice it immediately. Boxing exercise is intense. If there is leg fatigue, local pain and discomfort, dizziness, rapid heart rate, etc., it is best to stop practicing. 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 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.