Six tricks of self-training fighting
1 left straight punch
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.
Step 4 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.
5 kicks
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.
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.
Obesity killer
Boxing was originally introduced by European boxers and professional gymnasts. Its concrete forms are boxing, karate, taekwondo and even some dance movements, combined with strong music, forming a unique style. Boxing is more powerful than traditional aerobics because of its instantaneous explosive power and great limb extension. It is especially suitable for young people with excessive fat accumulation and can be called an effective exercise.
Boxing moves are varied, including straight fist, hook, swing, forward kick, suction kick, side kick, side kick and other fighting moves. With the music, the action is strong and powerful. Tell us that when you punch, you should use your shoulders to drive the punch, and you should always look at the target to complete the punch and kick; 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, quickness and explosiveness, so a complete boxing session will consume 600 calories, twice as much as aerobic exercise. At the same time, as every muscle of the whole body, it will also strengthen joint activity, flexibility and agility of the body.
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 your breath in the chest itself is the contraction and summation of abdominal muscles, coupled with fully mobilizing the movement of muscle groups, especially in boxing, almost all movements need to keep the waist and abdomen balanced and exert strength, and one class is enough.
In addition, when boxing requires punching, abdominal muscles contract and shout loudly, which can not only exercise the waist and abdominal muscles that are not easy to use at ordinary times, but also punch hard and shout loudly are good ways to relieve emotions, thus venting emotions and reducing 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 before exercise, let the joints and muscles relax before you start punching. 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.
Matters needing attention in fighting aerobics:
(1) Not enough warm-up time and insufficient body stretching. Stretch your legs every 15-20 minutes in class.
(2) Tighten the abdomen and jaw, put your fists in front of your face (defensive posture) and keep breathing without holding your breath.
(3) Avoid training for a long time like professional athletes, and practice alternately with high and low exercise.
(4) If you don't twist your legs forward when kicking sideways, the pressure will be concentrated on your knees, and stretching your toes will sprain your knees. You should twist your legs to your toes to reduce the lateral pressure on your knees.
(5) Don't stiffen your knees to reduce cushioning. Keep your knees up when you turn around, or you will sprain the cruciate ligament.
(6) When punching, the shoulder should drive the punching, and always look at the target before punching and kicking.
(7) Avoid having a rest in a crowded room.
(8) Avoid excessive elbow and knee exertion; Avoid dislocation due to excessive action when dodging or slapping, and avoid twisting action.
(9) If the following situations occur, you can stop practicing (leg fatigue, local pain and discomfort, dizziness, increased heart rate, etc.). )
The best and efficient way to lose weight by burning fat in hot female boxing.
Preparatory posture
The legs are bent, the center of gravity is pressed down, the body leans forward slightly, and the face is naturally retracted after the fists are clenched, forming a powerful state of self-protection.
Straight at the head
Divided into left straight fist and right straight fist.
Use the strength of the body to drive the arm to make an instant effort, as if the opponent is in front of you, and the opponent's fist always protects itself. Both sides can alternate with the rhythm and quickly return to the preparation posture when they are retracted.
sway
Divided into left swing and right swing.
Left swing: Push your right foot to the ground, move your body center of gravity to your left foot, leave your left heel slightly off the ground, turn your feet, turn your upper body to the right, turn your left arm inward, and lift your elbow to shoulder level, so that you can punch horizontally from left to right, and then restore your basic posture. Turn right and vice versa.
Kick point
Front kick, side kick and back kick.
Push your right foot to the ground, turn your hips to the left, and put your fist on the side. When the thigh is raised to the level, the joint is sent forward, and the calf is kicked forward with the knee joint as the axis, reaching the tip of the leg. Relax quickly after kicking, and the right leg bounces back along the original route.
The key to the strength of fighting practice;
65438 +0 hard point, the most fat burning.
Boxing, karate, taekwondo and dance movements are mixed together with strong music. Need the perfect combination of speed and strength, can consume a lot of heat. Doing boxing for an hour can consume 600 calories, which is an effective "slimming" exercise. As long as you practice 2-3 times a week, your body will change obviously after one month.
Second, tough, the most decompression.
In music with a strong sense of rhythm, it is the safest way to relieve stress by repeatedly punching and kicking, accompanied by shouting and enjoying this unprecedented * * *.
Third, be strong, you can protect yourself.
When practicing boxing, you can imagine an imaginary enemy in front of you, punching and kicking. Therefore, in the face of danger, boxing movements can also be used flexibly for self-defense.
Summary: To practice fighting, you must master certain skills. In addition, fighting is not a sport that can attack opponents casually. You should be careful not to hurt your opponent within a certain range of abilities. Let's learn the fighting skills I listed for you.