What is aerobic boxing?
It was originally created by a black boxing world champion. Its concrete form is to mix boxing, karate, taekwondo, kung fu and some dances, and practice some basic boxing and leg techniques of boxing and taekwondo in intense music.
What are the benefits of aerobic boxing to the body?
Aerobic boxing can enhance muscle strength, elasticity and body flexibility.
Aerobic boxing is a long-term, low-intensity exercise, which belongs to aerobic fat consumption, and its main energy comes from energy substances such as sugar and fat in the body. In aerobic boxing, a large number of turns around the waist and abdomen make the messenger's abdomen firm and flat, and unnecessary fat is no longer accumulated in the waist and abdomen.
Basic movements of aerobic boxing
1, basic posture
The basic stance of aerobic boxing comes from the defensive stance of fighting events, which is generally divided into frontal stance and lateral stance, namely defensive stance and fighting stance.
(1) Frontal stance (defensive stance): Stand with legs parallel, open, knees slightly bent and abdomen closed.
Waist and shoulders are parallel, drooping and relaxing, arms are bent on the chest, forearms are perpendicular to the ground, two fists are placed under the jaw, and the body center of gravity is between the legs.
(2) Side-standing posture (fighting posture): the legs are separated back and forth, slightly bent, and the outer side of the hind legs is 45? Buckle your legs, lean forward, center of gravity between your legs, and the arm posture is the same as the frontal standing posture.
Practice steps: First, practice standing posture to help practitioners learn to control their body's center of gravity, and gradually learn to move the center of gravity. After proficiency, they can coordinate various steps, shift their focus in time, and improve their flexibility and flexibility.
2. Basic boxing
Boxing method mainly refers to the action characteristics of boxing. The correct way to make a fist is to put four fingers together, roll inward, and buckle your thumb inward at the second knuckle of other fingers. The main boxing methods are straight boxing, jab boxing, swing boxing, hook boxing and block boxing. Boxing usually begins with a fighting posture.
Action essentials: You should coordinate your efforts in punching. The correct power sequence is to take the axis of the body as the power point, spread to the shoulders and hips, and drive the punch, and the action should be quick and powerful.
(1) Straight boxing: Straight boxing is the most commonly used and basic boxing method in aerobic boxing. Kick the ground, turn the waist, shake the arm and punch in one go, full of explosive power. The other arm is hung on the elbow, slightly lifted and placed on the mandibular side to form a self-protection posture. Generally divided into forehand straight fist and backhand straight fist.
(2) Punching: Punching is similar to straight boxing, and it is a quick punch derived from straight boxing. The action is brisk, the arm is not completely straight when punching, the fist is elastically closed, and the upper body and buttocks are very small. It is divided into forehand jab and backhand jab.
(3) Swing: Put your left foot on the ground, shift your center of gravity to your right foot, twist your waist to the left, and lift your elbow from bottom to top. Elbow flexion is greater than 90? Less than 180? The right arm swings from the outside to the left in a small arc to the center line of the body. There are forehand swing and backhand swing.
(4) Hook: Hook is a kind of boxing in the state of bending the arm. When punching, make full use of the combined force of turning waist, twisting hips and swinging arms. When punching, buckle your knees, support your feet on the ground, and keep your other hand in a protective posture. Divided into forehand flat hook, backhand flat hook, forehand hook and backhand hook.
(5) Backflip Boxing: Backflip Boxing is a fast boxing method with the back of the fist as the power point. Feet on the ground, upper body slightly turns, elbow joint as axis, fist back leading, fast back pumping.
(6) Hammer fist: the fist is lifted slightly outward and smashed obliquely from top to bottom in a semi-arc shape.
3. Basic elbow method
The elbow method of kicking boxing is a form of bending the arm, that is, the elbow tip formed by bending the arm is the final force point. The elbow method mainly uses the twisting of the waist and the swinging of the shoulder, especially the shoulder joint, to swing the elbow joint quickly and briefly, and the force is at the elbow tip.
(1) Elbow lifting: the elbow joint is lifted from the bottom of the body, the center of the fist is downward, and the elbow tip is stressed.
(2) Elbow lifting: twist the waist and turn around, the elbow joint is lifted from bottom to top along a straight line, and the toes are upright.
(3) Elbow smashing: the elbow joint is lifted obliquely from top to bottom.
(4) Elbow sinking: the body sinks, the elbow is raised, and the elbow is pulled out in a straight line from top to bottom.
4. block
Blocking action mainly comes from Taekwondo, which is a self-protection measure in the face of attack.
(1) upper gear: the arm is defended from bottom to top, and the arm is about one punch away from the forehead.
(2) Lower gear: the arm is defended from top to bottom, the arm is in line with the body, and the hand is about 20cm away from the thigh.
(3) Internal block: the arm is defended from outside to inside, the back of the fist is facing forward, and the heart of the fist is facing itself.
(4) External block: the arm is blocked from the inside to the outside, stopping at the shoulder side, and the hand is at the same height.
(5) Cross defense: The wrists cross from bottom to top, and the hands are about one punch away from the front.
(6) Cross defense: cross your wrists up and down, and put your hands in front of your lower abdomen 10 ~ 15 cm.
5, the basic leg method (also known as foot method)
The leg movements of aerobic boxing mainly refer to some basic movements in free fighting. In the leg method, the main leg should bend slightly, so that the center of gravity of the body moves down to maintain the necessary stability, and at the same time, the body should lean in the opposite direction to the leg with the movement to maintain the balance and stability of the body. The basic leg methods are kicking, kicking, kicking and sweeping.
(1) Forward pedal: Forward pedal is a typical straight-line gait with legs from the front. One leg is bent and lifted first, and the other leg is slightly bent and supported. Bend your knees, lift your legs, lead your heels, bend over and stretch, push hard quickly and kick straight. When moving, the upper body leans back slightly, slightly contains the chest, and keeps the hands in a protective posture.
(2) Side kick: Side kick is a typical representative foot method of sideways straight line. First, bend your knees and lift one leg, the calf swings slightly outward, the knee retracts inward, the knee bends slightly on the supporting leg, and the knee-lifting leg kicks sideways from flexion to extension, reaching the heel or the whole sole, and looking forward. It can be divided into lower section, middle section and upper section.
(3) Back pedal: Turn your body slightly, bend your knees with one leg, and turn your head to look back. Stretch and push out your knees to the right, lean forward, look straight back, and naturally bend your arms to maintain balance.
(4) Sweep: waist and hips swing, shoulders twist, concentrated on one foot surface or calf tibia, with long action route, high-speed arc pulling, and powerful explosive force.
(5) Bouncing: Bouncing is a quick footwork. Shift the center of gravity to the support leg, bend your right leg and lift it flat, fold the thigh and calf slightly inward, and extend your toes. Take the knee joint as the axis, quickly bend and bounce the calf, reach the instep or tibia, and look forward.
(6) Kicking before flying: The flying action is a difficult action in aerobic boxing, and it is a variety of leg methods implemented in the state of flying, which requires mastering certain techniques and skills.
Kicking before flying is the simplest and most commonly used footwork in flight. The left leg bends and jumps, the right leg bends and stretches in the air, stretches the foot surface, bounces up and kicks, reaches the toes, looks forward and lands in turn.
(7) Air side kick: Air side kick is a common method of body air side kick, which is difficult. You can take off on one or both feet. The main leg suddenly leaps and the body turns right in the air. The right leg is kicked out in a straight line from flexion to extension, reaching the whole sole or heel, and the left leg bends its knees and closes its hips. After the action is completed, both feet land in turn.
6. Basic Knee Method
Knee method refers to the method of bending knees and folding legs, with the knee joint as the stress point. The thigh is rich in muscle groups, consciously contracting, and the strength of the bending and protruding parts of the big and small legs will be amazing, and the gait can not be separated from the cooperation of the knee joint. So it is right to practice and master the knee joint method.
(1) Straight Knee Top: Straight Knee Top is a direct way to lift the knee, both front and back knees can be used. The left leg is supported, and the right leg is quickly bent and lifted upward, reaching the tip of the knee. At the same time, the abdomen is closed, and the body leans back and looks forward.
(2) Transverse knee top: The basic movement route of transverse knee top is arc, which is difficult, requiring flexible hips and both front and rear knees. The right knee joint is lifted quickly and sucked in from the outside.
(3) Kneeling posture: Kneeling posture is a downward knee method, which can be used for both front and back knees. Turn left on the upper body 90? The left leg bends and squats, the right knee kneels straight, reaching the knee tip, and the ipsilateral hand can cooperate with the downward stroke.
Matters needing attention in aerobic boxing
1, tuck in your abdomen, tighten your chin, put your fists in front of your face (defensive posture) and keep breathing. Don't hold your breath.
2, warm-up time should be sufficient, otherwise the body can not get enough stretch. Stretch your legs every 15 ~ 20 minutes in class.
3. Avoid training for a long time like a professional athlete, and practice alternately with high and low exercise.
4. Don't twist forward when kicking sideways, otherwise the pressure will be concentrated on your knees, and stretching your toes will sprain your knees. You should twist your toes to reduce the lateral pressure on your knees.
5, the knee should not be stiff to reduce the buffer. Keep your knees up when you turn around, or you will sprain the cruciate ligament.
6. When you punch, your shoulders should drive you to punch, and you should always look at the target before you finish punching and kicking.
7. Avoid having a rest in a crowded room.
8. Avoid overexertion of elbows and knees. 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 above is a summary of the basic movements and precautions of aerobic boxing for your reference.
Aerobic exercise, fighting,