You may not have noticed, but there are already a LOT of articles about kickboxing on the internet. So what’s one more, right? Hopefully I’ll give you some information and advice that you haven’t previously encountered.
This article does not cover kickboxing in general, but kickboxing on a heavy handbag. More specifically, it pertains to a program developed in order for the average person to have a total workout system, at home, all on the heavy bag.
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What’s great about using a heavy bag during your schedule is that you actually have resistance to all of your hits. Without resistance, how are you going to end up being toning your muscles? Cardio kickboxing could be fine for some, and if you don’t have great bag, really that’s the only kickboxing you’re going to be able to do. And if you enjoy it and will actually do it, after that you’ve already found the 2 key factors to an effective exercise program, techniques not allow me to dissuade you from this. The problem for most people is, however: it ceases to be all that much fun after several times through the same program. If all you’re going to be doing will be punching and kicking the air, then you might as well be doing dance, zumba, aerobics classes, or whatever. There is no particular advantage to “kickboxing” if you are training at home and don’t have a heavy handbag. It is analogous to: “I like bike riding and I heard that will cycling is a great workout, so I’ll sit in a chair and peddle my feet around just like somebody would on a bicycle. ” It may seem like a silly analogy, yet think about it: if you’re not actually doing the activity, why mimic the motions as though you were? Just choose something different… something more fun.
Without the bag, the abilities you are developing are not as transferable to an actual self-defense situation as you might think. When you punch or kick someone in real life, it has to be at a certain untelegraphed acceleration, and it ends with an impact. The kick to someone’s midsection, for instance , requires a “push” from you into the opposition, and at the same time their bodyweight has been forced back onto you. Your muscles are having to account for this as well as your stance is fortified to prevent you toppling backwards as a result.
If you performed this particular same action without an opponent, or even in this case a heavy bag, there is in fact zero “push” forwards taking place, plus you’re not resisting ANY backwards drive from the impact. You actually have to “stop” your own leg from moving forwards and yank it back. That is going to be using little more than your hip flexor muscle tissues, just a tiny portion of “what must have been”. Aerobic kickboxing is more rhythmic in nature, and the punches are usually thrown more slowly in order to avoid hyper-extending your joints. You will also be creating very little upper body muscle tone if you are not striking a bag. Your own legs are having to support your torso, so they’re getting worked, but nonetheless not as much as if they were pushing a heavy bag back and forth and resisting its weight.
So there are a few disadvantages of kickboxing without the heavy bag, this is a given; but its still a decent exercise for people who enjoy it and are looking for aerobic exercise at home. But now lets take the best-case scenario and assume that you DO have access to a heavy bag to use; now your kickboxing workout is taken to a whole new level. Your triceps and shoulders strengthen along with EACH straight punch into the handbag. Your chest and biceps reinforce with each hook punch. Your own quads strengthen with each stop, and all of your other major muscles are constantly working as your entire body has to steady itself with each impact into the bag. Each impact and kick makes your primary snap into immediate contraction. As well as the best part is, you don’t even have to consider working those muscles, it occurs automatically. No pushups, crunches or situps necessary. When your whole body has been used, your abs and core by necessity get an awesome exercise. Lets say I throw a Left Hook into the bag: the energy for the punch is coming up through the ground (through the legs), the particular abs/obliques are twisting the upper entire body first to the left, then immediately to the right as the left hand speeds into the bag. Upon impact, the bag is actually pushing back upon you with an equal force. Your ab muscles and core are making sure that a person disconnect your upper from your decrease body due to the force of the handbag, so they’re contracting at complete force. And you have a hundred or so of those maximal contractions during the course of the exercise.
So that “core contraction” burns body fat off your waist, right? Not really, and anyone who tells you so is simply wrong. However , what DOES burn fat off your waistline is the sum total of all your muscle tissue being engaged throughout the duration from the workout. The more muscle you can get moving, the greater your fat-burning efficiency. Kickboxing on the heavy bag not only activates a TON of muscle, but it does so at the same time you’re getting a great cardiovascular workout. The technical name for this is “more bang for your buck”!
Now most people know many of the benefits of the heavy bag, and they know kickboxing is a great workout, so is right now there a disadvantage that maybe we’ve overlooked? Yes.
The truth is, most people, especially if they have a limited background in this kind of thing, become bored during the exercise because they can’t think of what to toss at the bag. And I don’t mean they can’t think of “anything”, sure they can: they remember to throw a jab, a cross, a hook, a kick, and then they do it once again, and again, and again, and pretty soon they’ve run into a routine that is stale and uninspiring. The truth is, it takes a lot of mental energy to constantly be thinking, “OK, NOW what do I do? ” When your exercise consists of this kind of “winging it” round after round, your mind gets exhausted, and bored, and suddenly you aren’t so enthused about your workout program anymore. What you need is a very structured step by step program that tells you EXACTLY what to perform each and every round. When you use this, your own workouts become AWESOME! Its so much more fun when your brain can rest and all your energy can go into the “performance” of your workout, rather than in the “creation” of your workout!
Searching through the internet, you will find many examples of people offering you combinations to do during the course of your exercise. This is good. You can write them down, plus hopefully remember them as if you’re performing your routine. A complete program has been developed that has done all of this “leg work” for you, and you can read all about it by linking into it in the “resources” section of this article. Its a lot easier to be consistent in your exercise habit when you’re doing something fun, interesting, productive, and that you don’t have to consider. All you have to do is show up: putting the Workout Sheet in front of you, established your timer (which are available because FREE apps on your smartphone), and let the program take you round-by-round by means of what just might be the BEST exercise you’ve ever had in your life!
So , exactly why do kickboxing rather than just likely to a gym and workout out there?
Here’s some reasons kickboxing can make such a great workout program:
You’ll be practicing a form of self-defense. You’re spending time on something valuable. And you’ll be constructing into to your muscle memory things such as proper distance, timing, balance, technique, combinations that are effective, etc .
You’ll be getting in great cardiovascular shape (your heart and arteries).
You’ll be maintaining your body (bones, muscles, and joints) healthy and strong so that you can enjoy life to the fullest as you get older.
This can be a great workout for your ABS PLUS CORE!
You’ll be exercising with an objective, not just pushing yourself to expend energy like most machines, calisthenics, plyometrics, and so forth Instead, you’ll be busy concentrating on technique, and visualizing striking an opponent, and constantly trying to improve your strikes, balance, power, speed, fluidity, athleticism, etc … This removes the fag from your exercise.
Its fun. You’ll certainly be working so hard that its hard to really call it “fun”, but what I mean is that you’ll like it, which is important. Music is an important part of the equation right here too; it contributes to the overall “feel” of the session. You’ll be playing your preferred workout tunes, which will help keep you heading.