Mass recruitment

Fundamentals of kickboxing teaching methodology. Kickboxing lessons

It happens that aerobics and other fitness exercises do not bring the expected result: kilograms do not go away, volumes do not decrease, and the body does not become stronger, fitter, more resilient and healthy. This can happen for various reasons, but the cardinal solution to this problem lies on the surface - it is necessary to change the type of sports activity. Kickboxing can be an ideal alternative to fitness training, as it is guaranteed to make the load on the body more intense.

Fitness and kickboxing are similar in that they are active types of loads and often pursue the same goals (increase in endurance, weight loss, increase in strength), but differ in the method of achieving them. Although, in addition to practicing blows with limbs and other parts of the body, kickboxing contains traditional fitness exercises - swings, twists, squats and push-ups.

Kickboxing training usually consists of the following sports activities:

work with a pear;
shadow boxing training
sparring.

The punching bag teaches close range punching, develops coordination, speeds up reactions and builds endurance, and is a great cardio workout that helps you lose weight. For kickboxing, small movable pears, the size of a soccer ball, are used, which are located at the level of the face and eyes of the trainee. To achieve an effective result, ten sets of work with a pear lasting 3 minutes will be enough.

Exercise "Shadowboxing" develops the ability to balance and speed of movement. Often used as a warm-up, but depending on the training methodology, the level of difficulty of the workout, and at the discretion of the trainer, it can also be done in the middle of the session. The essence of "Shadowboxing" is simple: a person in front of a mirror practices blows on a fictional opponent. This technique helps you see your own mistakes and understand what elements of the training you need to work on.

The most difficult and intense stage of the lesson, which fundamentally distinguishes kickboxing from fitness, is sparring. Here the battle is already with a real opponent, so beginners do not participate in this stage. Only those who, in the opinion of the coach, are ready for it physically and mentally, are allowed to spar. Usually, about 3 months of regular training should pass before this. It is believed that sparring with a more trained and stronger opponent brings the greatest benefit, as this is a good opportunity to learn from experience.

Fitness training, on closer examination, may be inferior to kickboxing in terms of efficiency, because the latter combines both types of loads - aerobic and anaerobic.

From the basics of fitness, it is known that the process of losing weight begins with the right combination of cardio loads with other types of exercise. Kickboxing includes movements from various sports and combat techniques and intense aerobic exercise. Such a symbiosis, in turn, has a powerful positive effect on the muscles, musculoskeletal and cardiovascular systems of the body. And as a result, weight loss occurs, strengthening the muscle corset; coordination of movements improves, the speed of reactions increases, strength and endurance are developed, and there is a general health effect on the entire body.

Rules for performing kickboxing exercises

For an effective result from kickboxing, a number of important conditions must be met before and during classes:

It is necessary to adequately assess your level of physical fitness and strictly follow the instructions of the instructor. Beginners usually train at a lower intensity and speed than advanced athletes, and only the coach can know exactly when the load in the exercises can be increased.
To fulfill the previous condition, the qualifications and professionalism of the coach are very important, which are confirmed by the relevant merits, the presence of combat belts and certificates, as well as permission to coach. In addition, the professionalism of the instructor is manifested in an individual approach to each athlete, even if the work is carried out in a group.
The training room must be carefully and efficiently equipped. The presence of mirrors and pears is a prerequisite for effective fitness training.
Clothing and shoes for kickboxing should be comfortable and not restrict movement. In most cases, the same form of clothing as for fitness training will do. But with the choice of shoes you need to be careful, because it should be comfortable and safe to turn and move your leg sideways during the exercises. It is better to discuss the issue of suitable shoes with a trainer. Additionally, you need to get gloves and elastic bandages, which will be necessary for working with a pear.
Any workout, regardless of fitness level, should be started at a slow pace.
You can't get dehydrated while exercising, so it's important to bring water with you and remember to drink in small sips throughout your workout.

Healthy people who have disadvantages in the form of excess weight and weak muscle tone can start kickboxing exercises at any age. Contraindications may include such health problems:

violations of the vestibular apparatus;
joint problems of various kinds;
knee and back injuries.

For people with similar health problems, it is better not to risk it and choose a suitable fitness load instead of intense kickboxing.

But even if there are no contraindications during kickboxing, you need to be extremely careful and be careful, remembering the high risk of injury with certain errors in technique:

Very high swings of the lower limbs during impacts can result in sprains.
If, during blows with limbs, the joint is extended as much as possible, it can be injured.
Daily workouts, without a break to rest after intense exercise, threaten to overstrain.
It is strictly forbidden to perform strikes while holding any weights in your hands.

At the initial stages of kickboxing training, it is very important to fully trust the trainer, clearly and diligently follow his instructions. In this case, you will quickly achieve your desired goal, whether it is weight loss, improved physical fitness, or simply strengthening the whole body.

Not every one of us can boast of free time to attend workouts outside the home. Therefore, an article on how to understand martial arts and master them at home should be of benefit to many, since no one is immune from ill-wishers who can suddenly attack you in a dark alley or at the entrance of your high-rise building.

Hand-to-hand combat techniques

The most popular and simple, in terms of technology, is hand-to-hand combat. In order to master self-defense techniques, you do not need a 180-degree split or any other superpowers.

It is enough for beginners to have fists that are ready at any moment to repel the attacks of an intruder. Traditional in everyday life is a direct blow.

A punch to the opponent's nose, jaw, or eye will help you gain an advantage in a surprise fight and give you enough time to get out of the enemy's eyes.

If you have not had to fight before, then such blows can severely injure your hand. Therefore, it is more correct to hit with an open palm. So you are more likely to cause serious injury to the ill-wisher, and not to yourself.

Another popular technique is the uppercut - a blow from the bottom up with a fist to the opponent's jaw. Its advantage is that it is much more powerful than a direct blow and is able to knock out the enemy.

Kickboxing techniques

For those who already have enough control over their fists, but believe that this is not enough to knock out the enemy, left alone with him, kickboxing comes to the rescue - boxing, which uses kicks.

His technique is quite varied, and in order to master the desired techniques, it is better to refer to the video tutorials, which are sufficiently available on YouTube.com.

This type of martial arts is also suitable for girls. If you don't even plan to learn how to wrestle, kickboxing can be just a good way to lose excess weight. As they say, two birds with one stone.

Karate techniques

The most complex and professional style is karate. In order to learn its techniques, it will take more than one day or even a week.

If you decide to become Bruce Lee at home, mentally prepare for daily and enhanced training.

This type of martial arts is similar to kickboxing and focuses on life-threatening kicks.

The stages of learning occur from the bottom up in the truest sense. First, hone your skills while sitting on the floor by hitting the ball of your fingers and the edge of the foot back and forth. Below is an illustration of the fundamental techniques.

kick to the side - eco-geri;
back kick - ushiro-geri;
beating the forearm from the inside out - uchi-uke.

What tricks do girls use

All of the above styles that can be applied in a street fight are not always suitable for girls.

So let's turn to what is considered forbidden in professional practice, but so necessary to protect yourself in the alley.

Knee to the groin

Perhaps there is no more effective and simple way to deprive an attacker of an advantage.

You can hit with your knee if you are standing too close to each other and with your feet if there is a distance between you.

This method of inflicting injury is suitable when a situation arises in which the enemy grabs the neck and presses it against the wall. If your hands are grappled with the hands of an opponent, then with a sharp movement you can pull him towards you, at the same time striking in the groin.

Eye gouging with fingers

Suitable if they began to choke you and your hands are free to strike back at the enemy. Use your strongest fingers of both hands - your thumbs. Grasp the head of the enemy with your palms and with all your might begin to press in your eyes.

A sharp blow to the solar plexus

You can hit with both a fist and an open palm. Using this technique, you can steal extra time for yourself to get away from the attacker, since the consequence is severe pain and difficulty in the respiratory process.

All of the above methods of struggle are permissible only when you are in real danger. Do not use them at school or as a demonstration on the street.

Also, you do not need to behave like a commando and try to finish off an opponent. Leave the scene as soon as possible and travel to safer and more populated areas as soon as possible.

Anyone can learn to box, that is, to apply a variety of kicks and punches to any target. However, if hitting is not very difficult, then the ability to avoid the blows of the enemy is much more difficult. A fight in the ring in full contact on the shoulder is not for everyone! Hence the double meaning of sparring.

When attacking an imaginary opponent, during a shadow fight, all your blows "hung" in the air, which means that you were deprived of the resistance necessary for the formation of muscle strength. Let's fill this gap by including moving targets. Have you managed to find yourself a training partner who will assist you, holding shields and paws?

Before you combine individual punches like a jab and a cross and turn them against your imaginary opponent, first carefully work them out at a slow pace, hone your technique, and only then build up speed. Even when fighting an imaginary opponent, don't strike randomly. Draw in your imagination the person to whom the blows are intended, and strike them with precision. Also, do not forget to quickly return to the combat stance after striking.

To improve your punching and kicking technique, you should again seek help from your coach. To help you work on punches, he can use his paws or even put on gloves to deliver a series of retaliatory strikes; so don't relax and don't forget to block. Practice blocking and dodging kicks the same way: have a coach put on shin guards. While parrying the coach's blows, keep moving actively.

We dedicate this article to those physical exercises that can best prepare you for intense kickboxing classes. And if you are new to this sport, we strongly recommend that you take our advice and pay serious attention to the initial physical preparation. Fighters should train two or three times a week; it is also advisable to add aerobic training to your classes in order to strengthen the cardiovascular system and, therefore, increase endurance; to complete the weekly cycle of your training program, it is worth considering the option of weight training. This approach will ensure the harmonious development of the body and enliven classes.

Try to make sure that no information about your fighting technique, defensive strategy or movements reaches your opponent during the pre-competition period. For example, you can hold your breath before attacking or, say, lower your left hand before throwing a hook. Ask your coach to tell you if you tend to make these kinds of mistakes, and if so, work on correcting them. Strive to make your movements smooth, easy and effortless. So you can disorient the enemy, and he will not predict your next actions.

Kickboxing is a combat sport that originated in the middle of the last century. In the 90s, it began to be actively introduced into fitness programs for additional efficiency and variety of activities.

Martial arts-based training (including kickboxing) not only helps burn fat and improve your figure but also develop coordination and flexibility. In addition, most of the kickboxing movements have a gentle effect on the joints and spine, unlike, for example, traditional aerobics.

We bring to your attention a selection of kickboxing classes from coach Shelly Dose. They will not take you much time, but with regular training you can achieve great results, tighten the body and get rid of problem areas.

The disadvantage of training with Shelley Doz is poor video editing and shooting from one camera. But in terms of the quality of her classes, they are in no way inferior to the programs of eminent coaches. For these workouts, you will not need additional equipment, only in separate videos - dumbbells. In some programs, Shelley trains without shoes, but we strongly recommend that you always train in sneakers regardless of the program (even if it is low-impact).

Brief description of the kickboxing video from Shelley Doz:

All of them run non-stop. almost non-stop. If you need to rest, take a break or slow down.
Most workouts are complemented by exercises for the abdomen. In kickboxing training, and so are actively involved body muscles, but Shelley Doz additionally offers planks and crunch options for more impact.
The programs are very short. They last 20-35 minutes but promise to be very fat burning.
Videos fit for intermediate and advanced levels preparation.
In Shelly Doz's training, there are no complex combinations and combinations from kickboxing, only various punches and swings with arms and legs.
Equipment is not needed, only a pair of dumbbells is required in certain videos.

Programs are added by video length: from short to long.

Kickboxing workouts for 20-25 minutes

1. 20 Min Cardio Kickboxing Abs Workout

This short workout will give you a good workout in just 20 minutes. The first half goes at a very active pace with kickboxing and plyometric exercises. In the second half, the pace slows down, you are waiting for back exercises for the abdominal muscles, as well as walking in the plank.

2. Cardio Kickboxing Abs Workout

The first half of this program is very intense and fast paced. lots of jumps. But all exercises are vertical, which simplifies the load a little. The second half will be less impactful, but you should not wait for rest: you will do exercises for the abdomen either in a prone position or in a standing position, so the pulse will remain elevated.

3. Cardio Kickboxing Abs 20 Minute Cardio

But in this video, the second half takes place just at a calm pace. Shelley Doz prepared exercises for the abdomen, which are performed in the plank position and on the back. The first half of the workout, although fat-burning, is low-impact, so the program can be called fairly affordable.

4. HIIT Cardio Kickboxing Abs Workout Video

In this 25-minute video you will find a very heavy hand work. Shelley connects percussion technique to almost every exercise. The program includes burpees, planks, jumping rope, and jumping jacks. In the end - a short segment of exercises for the abdomen.

5. HIIT Cardio Kickboxing Workout Video at home

This workout will keep high pace throughout the session. As in the previous video, Shelley Doz adds active upper body work to literally every exercise to get your heart rate up to the fat burning zone even faster. There is practically no plyometrics in this program, the exercises are quite gentle.

Kickboxing workouts for 30-35 minutes

6. HIIT Cardio Kickboxing Workout, Core + ABS

This half-hour workout includes several intervals where you will find aerobics, kickboxing and plank exercises. The program is quite saturated with elements from kickboxing, they accompany the program for the entire half hour, including kicks to eliminate problem areas on the hips and buttocks.

7. Cardio Kickboxing Workout Bodyweight Advanced Workout

In this video, Shelley combined two of her programs. The first 20 minutes are classic kickboxing aerobics. The remaining 15 minutes is plyometric training with exercises for the legs and abdomen. This video will make you sweat very well.

8. Cardio Kickboxing Workout Arms Abs Workout

This is an interval workout that alternates between cardio and strength segments. with dumbbells for the upper body. You will burn calories and strengthen the muscles of the arms, shoulders, as well as the muscles of the core. Cardio exercise, though intense, but with reduced impact.

9. HIIT Cardio Kickboxing Lower Body Sculpt Core Workout Video at Home

In this program you will find active work lower body and cortex. You will work out without dumbbells, Shelly has prepared exercises for the muscles of the thighs and buttocks with the weight of your own body. You are waiting for a variety of lunges, squats, kicks, plyometric exercises. Also included in this video are some abdominal exercises.

Low-impact training based on kickboxing

10. Low Impact Cardio Kickboxing ABS Workouts (25 minutes)

The training is conditionally divided into two parts. In the first half, you will do various low-impact exercises that will increase your heart rate (punching, walking, light running, knee raises). However, there will be very few elements from kickboxing. Waiting for you in the second half planks and other exercises to strengthen the muscular corset.

11. Low Impact Cardio Kickboxing Shoulder and Abs workouts (25 minutes)

The workout is similar in structure to the previous video. In the first half, Shelley Doz prepared for you low-impact cardio exercises with elements of kickboxing. In the second half you will perform exercises with dumbbells for the muscles of the shoulders and abdomen.

12. Low Impact Cardio Kickboxing Sculpt Weights Workout (37 minutes)

And another similar program from the low-impact series. In the first half, low-impact aerobics with kickboxing elements awaits you. In the second half you will perform exercises with dumbbells for all muscle groups. The upper part of the body will be especially active.

Often, when people hear about kickboxing, they perceive this sport as a completely unfeminine activity. But is it? Kick-boxing literally translates as "fighting with the help of legs and arms." Many girls who have been kickboxing since childhood claim that regular classes will help anyone not only have a stunning figure, but will also teach self-defense.

Characteristics of kickboxing

Kickboxing is a technique that combines the techniques of martial arts such as karate, boxing, taekwondo and so on. The modern process has hardly changed since 1985. For 33 years, only new rules and regulations have been introduced, which oblige girls to wear clothes to classes that will protect their breasts.

By and large, girls began to engage in kickboxing for the reason that they are not always able to stand up for themselves in difficult and unforeseen situations. Infrequently now you can meet a man who is ready to stand up for a defenseless lady.

Varieties and directions

In modern practice, there are several types of this sport., which differ in content during the competition:

Pros of classes for girls

Every year more and more girls join the sport, because in the 21st century it is fashionable to be athletic and healthy. The variety of advantages from kickboxing is obvious:

Kickboxing for girls not only promotes the development of determination and endurance, but also allows you to develop self-defense skills, and most importantly - concentration. In order for the lesson to be productive, the kickboxer must carefully consider his actions, calculate the force of the blow, the next move of the opponent, and only after that beat.

The main advantage of women's kickboxing is that with each lesson the ladies become more and more self-confident, because now they can not only stand up for themselves, but also become the object of universal admiration due to their toned figure.

Program selection

When you have decided on the choice of activities, you will need to think about how you will do it. It can be both classes in fitness centers, where strokes are practiced in dance, as well as individual or group classes with a trainer. The main thing is to understand that practicing this sport is not aimed at memorizing any blows, but at learning to control your body.

Rules for Beginners

It is important to know that beginners are not sent to training until they have learned all the regulations of the rules. . The main ones are:

In addition, beginner kickboxers are divided by age, gender and weight so that the strength of opponents in the ring is equal during kickboxing training. For beginners, the first few lessons are especially difficult, as a large flow of information and the study of complex strokes begin to seem overwhelming.

If you decide to engage in group classes, then you should know that the coach does not always have time to monitor the correct technique of all students. Therefore, there are a number of recommendations for those who have just started mastering training..

Individual visits

It is known that any sport should be practiced regularly, and most importantly, with high quality, but this does not mean at all the fact that you should resort to training too often. The thing is that your muscles will not have time to recover after exercise, and if you attend classes every day, then you most likely will not have the strength to do the exercises. The best option is to visit kickboxing no more than three times a week, taking breaks between classes in 1-2 days.

Anyone who practices kickboxing will already see noticeable results in almost a month if they alternate individual classes with group ones. Individual lessons will teach you the correct technique, and group lessons will teach you how to work in pairs and build defense.

Fitness kickboxing for weight loss

If your dream is to lose weight, then kickboxing will help you get closer to its realization, because you can burn up to 300-500 kcal per hour of training. This is due to the constant active movement during training. By accelerating your metabolism during exercise, you can not only “dry” your body from excess fat, but also make your muscles elastic and dense.

There are specialized fitness clubs where this type of exercise is called "cardiokickboxing". There, kickboxing exercises, such as punching, are added to the usual aerobic exercises. Groups are usually also divided by age. Kickboxing for adults will help not only to tighten the figure, but also teach self-defense.

Basic moves and kicks

Do not confuse regular boxing with kickboxing., because they have a number of significant differences between them:

There are a number of prohibited practices, such as:

Beat with the lower or upper part of the arm bent into a fist;
Beat with an open glove;
Push the opponent with the forearm;
Beat on the joints, collarbone or spine;
Strike in the area of the solar plexus or kidneys.

Sports suit and equipment

Not a little attention should be paid to equipment for kickboxing. Its components are clearly spelled out in the regulations. For the first lesson, you must have: protection, sportswear (not restricting movements), gloves.

For training, you will need several types of gloves: training, projectile, combat. Therefore, it is better to buy them immediately. Mandatory is the presence of protection: bandage, helmet, cap, pads for the knees. Women should wear a brace to protect their breasts.