The powerful music, with the beating of the pulse, knocks into the ears, and with the soles of the feet standing up, it is full of elasticity. The curvature of the body, the hand clenched into a fist, and the wind rushed forward. The force was injected from the shoulder to the arm and then to the fingertips. It was punched out with a "whoosh", and it felt hearty. This is boxing exercise, which looks a bit barbaric, but is dynamic and cool.

Violence? break out? Lose weight quickly!

Kickboxing is a type of aerobic exercise that emphasizes instantaneous explosive power and extensive limb extension. In the same period of time, kickboxing will consume more calories from the human body. For people who want to lose weight, this is undoubtedly a quick way.

At the same time, boxing gymnastics is also a whole-body exercise. During the exercise, all parts of the body will be exercised. For example, when punching, you can train your arms, shoulders, back and chest; a large number of knee-raising and kicking movements can beautify your legs and exercise your abdomen and waist; constantly bouncing can exercise your calves and buttocks; in the whole process Maintaining the stability of the body can exercise the ability to protect the spine.

Although boxing exercises draw on the strengths of each school, the movements are very simple. Three or four sets of boxing and kicking techniques are enough for beginners to perform for a while, and this simple exercise can Better shape your body.

Music? Martial arts? Strong and soft at the same time!

Kickboxing, which involves high-intensity movements and is relatively simple, can easily become boring. How to keep exercisers fresh and interested? This requires the coach to make a shining appearance.

The coach pays attention to the word "diligence" when it comes to the arrangement of boxing exercises and the changes in routines. The movements must be changed frequently, so that practitioners can be full of interest. Fitness coach Jiang Lihua said that because boxing gymnastics came from abroad, although there are some pre-made action routines, they may not be suitable for Chinese people’s interests and physical characteristics. Coaches should try their best to extract action elements and move patterns from martial arts to use them. Combat gymnastics incorporates more Chinese martial arts characteristics, which makes it easier for practitioners to accept both psychologically and practically, and also makes boxing gymnastics more varied and connotative.

Music is not only the drumbeat for boxing exercises, but also a good medicine to adjust the boring atmosphere. Dynamic and impactful music makes people feel excited as soon as they listen to it. In the sound of such music, punching and kicking are naturally more powerful. Jiang Lihua said that the rhythm of music can outline the intensity curve of combat sports and drive practitioners to continue exercising for more than 30 minutes to achieve the fitness effect of aerobic exercise. At the same time, it also takes into account whether the selected martial arts movements comply with mechanical principles and are harmful to joints. How much damage is done to muscles and ligaments can only be measured in multiple aspects so that practitioners can develop a good temperament and condition.

Shout? Hit hard? Vent to your heart’s content!

In a city with a fast pace of life and high work pressure, I believe many people feel that they cannot express their anger and anger. However, in the gym and in boxing exercises, you can use an hour of " "Punch and kick" to vent the suffocation in the chest. You can also yell "Hi" and "Ha" when punching and kicking. Even if you can't knock someone down, you still have to overwhelm him with momentum. Many people say it is "enjoyable" and "exhilarating" after practicing boxing. They think it is a good way to vent their emotions.

Enemies? Own? Find confidence!

In addition to regulating emotions, boxing exercises can also cultivate the self-confidence of practitioners. It can be said that the process of practicing boxing exercises is a process of finding and expressing self-confidence.

Fighting is a physical opponent without confrontation. It is a confrontation with an imaginary person or yourself. Whether the position of the punches and kicks achieved the desired target, whether they hit the "opponent", how hard they were, and whether they tried their best, these moves in the mind are just like fighting with real people. After an hour , there is always a win or loss in mind.

The practice time of boxing gymnastics is generally about 1 hour. In such a long time, completing some high-intensity fitness movements will test the practitioner’s endurance the most. Whether you can persist in completing an hour of training and whether you can complete the movements completely and in place during the training time, you will always have a score for yourself. For an hour, I persisted until the end and defeated myself. This is the process of finding self-confidence.

During the whole process, whether the exerciser puts down his or her reserve, punches and kicks powerfully and in place, and shouts "Hi" and "Ha" loudly in conjunction with the movements, is also a process of expressing confidence.

Action breakdown:

1. Warm-up: Stand with your feet open, take a deep breath, step on the spot, step sideways, cross-step, etc., and stretch your whole body.

2. Straight punch: Standing, facing the target, arms and shoulders in a straight line, the order of force is from legs - waist - shoulders - punch, target: jaw, ribs, nose.

3. Punch: stand, face the target, arms and shoulders form an arc when punching, the order of force is from legs - waist - shoulders - punch, target: jaw, ribs, nose.

4. Left hook: Left leg in front, center of gravity forward, arm angle 90 degrees, alternate left and right feet, punch as long as possible, target: jaw, ribs, nose.

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

6. Kick forward with the hind leg: With the feet shoulder-width apart and the center of gravity on the front foot, look at the target, raise your knees, lean your upper body slightly back, kick the target with the soles of your feet, and return to the starting position.