Kick boxing is a great body strengthening discipline, writes Gary Dawkins.
Benefits of exercise
1. Develops inter- and intra-muscular co-ordination by improving eye-hand-feet synergy.
2. Improves spatial awareness and reactive movement strategies - important proactive measures that can be taken to prevent injury and improve sports performance.
3. A very effective stress-reduction exercise, to let off steam and release any frustrations.
4. Can be used to improve flexibility, to develop a more subtle body.
5. Ideal exercise to improve cardiovascular performance - develops both the aerobic and anaerobic energy systems.
6. A great total body strengthening discipline - that engages all upper-body, core and lower-body muscle groups.
7. Very effective for both fat-destruction and muscle-tone goals.
How to start
First, practise your boxing stance:
1. Stand with feet hip-width apart, one slightly in front of the other, knees slightly bent. Your rear arm and leg should be your dominant side (so whichever arm you write and/or throw with).
2. Bring fists up, one slightly in front of the other.
This week’s combination
Jab-cross, hook-hook, uppercut-uppercut, front kick, front kick.
How to do it
1. Stand in boxing stance with fists up at cheek level and elbows close to the body.
2. Punch lead fist straight in front of you at head level, rotating your torso and fully extending arm.
3. Bring fist back close to you quickly, holding it in front of your face with elbow close to the body.
4. Repeat the motion using rear fist.
5. Pivot lead arm so elbow is in line with shoulder and thumb is pointing up.
6. Punch across and imagine hitting the target on the side of the face.
7. Bring fist back close to you quickly, holding it in front of your face with elbow close to the body.
8. Pivot rear arm so elbow is in line with shoulder and thumb is pointing up.
9. Punch across and imagine hitting the target on the side of the face.
10. Bring fist back close to you quickly, holding it in front of your face with elbow close to the body.
11. Squat down slightly and tuck lead elbow to hip bone on same side.
12. Lift with legs, rotate core and lead shoulder forward while driving lead hand up into the bag with a lifting motion. Make contact with the bag with the larger knuckles.
13. Bring fist back close to you quickly, holding it in front of your face with elbow close to the body.
14. Squat down slightly and tuck rear elbow to hip bone on same side.
15. Lift with legs, rotate core and rear shoulder forward while driving rear hand up into the bag with a lifting motion. Make contact with the bag with the larger knuckles.
16. Take a small step forward with your front foot and shift your weight onto your front leg. Use the momentum to kick through with your back foot, extending your back leg to push the ball of your foot into the bag. Repeat this kick.
17. Continue to repeat the entire combination.
TIP
Jab-cross strikes are straight punches. Hooks include rotation side to side. Uppercuts combine lifting and rotating movements.
Adding another dimension
After you have thrown the combination, do a squat prior to throwing the next combination.
How much to do
Follow this sequence for 2 minutes, rest for 30 seconds and continue for a total of 10-15 minutes. You can build up to longer durations. You can also increase your work-to-rest ratio durations, as you feel comfortable.
