fitness boxing - what type of fitness is it?
Fitness boxing is a group aerobic training that involves kicking and punching a special punching bag, and does not involve contact fighting. Such equipment is lighter and softer than a punching bag, and does not allow injury to the knuckles of the hands and bruises. Such training is carried out in a fitness format, namely with the help of a qualified instructor who sets exercises one after another in a non-stop mode at a certain pace.
The main elements of the fitness direction are borrowed from boxing and kickboxing, hence the punches and kicks. The elements are performed alternately on each side for a certain number of repetitions to the tempo of musical accompaniment.
As in any area of fitness, the training begins with a classic aerobic warm-up, it also has a main part - punching a punching bag, a strength part consisting of exercises that develop certain muscle groups, and a cool-down - stretching.
Fitbox classes last 50-60 minutes. It is advisable to train no more than three times a week, otherwise you may overtrain and increase the risk of injury. In addition, to obtain positive results from exercise, the body needs to have time to recover, since not only skeletal muscles are overloaded, but also the heart.
Due to the fact that the direction is aerobic and high-intensity, designed primarily to strengthen the heart and lose weight by increasing heart rate, force and impact during impacts are not needed, as there is a risk of injury. During training, the main thing is to maintain a given pace and not to fully extend your arms and legs at the joints , that is, your elbows and knees should not be completely straightened during impact.
Elements of fitbo are understandable and accessible for women and men of any age and level of physical fitness, the main thing is to take into account contraindications. The coach shows and explains the correct hitting technique, so the likelihood of injury is reduced. Unlike classical and step aerobics, the elements of fitbox are not combined into bundles and have nothing to do with choreography in the style of fitness trends. Therefore, you don’t have to stand still, thinking about performing movements.
Also, elements of fit-bo are often used in individual lessons with a trainer, in which blows are performed instead of a punching bag on special “paws”.
But do not confuse fitbox with such areas as tai-bo, ki-bo, box aerobics, since these classes are performed without the use of special equipment, and movements are performed both in combinations and separately, and only due to the amplitude and speed of the blows , like shadow boxing, but without the punching bag.
Women's boxing is the key to a beautiful body
Recently, more and more models prefer this sport. And this is not surprising: women's boxing uses almost all the muscles of the body, but the upper part, of course, works more. The workout involves high activity, which allows you to quickly lose weight if you don’t indulge in high-calorie food after the workout.
READ ALSO: 5 best arm exercises that give results
By the way, unlike weightlifters, boxers' muscles are always toned, but do not grow, so it is impossible to lose femininity because of boxing. And another advantage of training in the ring is increased endurance. If during the first workouts your breathing often becomes difficult, then after a few months you will feel a noticeable difference. The body will be rebuilt and it will be easier to endure any physical activity.
I recommend everyone to try boxing for girls! All you need is a pair of gloves, elastic bandages and desire. And the result in the form of a toned body, self-confidence and always a good mood will not keep you waiting.
The benefits and harms of fit-bo
Advantages:
- In one hour of exercise you can lose from 700 to 1000 kcal, since the workout is high-intensity and provides a high heart rate, this is one of the best fitness areas for weight loss.
- Strengthens the main muscle groups not only through strikes, but also through strength exercises.
- Relieves stress thanks to a well-known stress relief technique - punching a punching bag. Although the positive atmosphere of the lesson also affects the improvement of mood.
- Fitbox is suitable for both girls and men.
- The training does not involve contact combat, that is, the trainees do not box each other.
- Training improves joint flexibility and mobility, improves overall endurance and well-being.
- Strengthens the cardiovascular and respiratory systems.
Flaws:
- Impacts pose a risk of injury and deformation of bones and joints.
- Heart rate increases to a high level, so this type of fitness is contraindicated for people with diseases of the cardiovascular system.
Benefits of boxing for women
Let's talk about what the chosen sport will give you
A quick way to shape your figure.
This type of martial arts is characterized by energy consumption and a high fat-burning effect. Thanks to active physical activity, the first results are visible after 3-4 weeks. Extra pounds and volumes go away, the quality of the body improves, the muscle frame is strengthened, and correct posture is formed. The results of boxing training for women become noticeable much faster than in fitness, aerobics or dancing. Regular exercise improves coordination and develops flexibility.
Increased self-esteem
Success in the ring, in the gym and the effect of training add confidence in yourself and your abilities, inner calm and determination are developed.
Strength of will
Boxing training for girls helps them overcome themselves, give their best and achieve their goals. All this requires titanic willpower.
Calmness and stress resistance
How to throw out the accumulated negativity during the day? There is a recipe: put on boxing gloves and throw a series of punches at the bag or the trainer’s paws!
Athletes have qualities such as restraint, the ability to control their emotions, as well as cold calculation and analysis of an opponent’s behavior.
Successful self-defense
The ability to assess the degree of danger, make a decision and fight back if necessary. The effect of surprise plus combat skills will help you avoid becoming a victim of an attacker.
Fitbox complex and main elements
Basic elements - punches taken from boxing:
- Jab is a straight punch.
- Cross - strike with the far hand.
- Hook - side blow with a bent arm.
- Uppercut is a blow from below.
Elements from kickboxing - kicks:
- Back kick - back kick.
- Jumping kick - a jumping kick.
- Crescent kick is a reverse side kick.
- Side kick is a side kick.
- Front kick is a straight punch.
In these videos you can learn in detail about the basics and format of group fitbox training.
Training
The training begins with an active warm-up (running), which lasts 10-15 minutes. Then the muscle stretching exercises begin and only then the actual movements and strikes are practiced.
Much in fitness boxing happens at the discretion of the trainer. It takes into account your capabilities, your physical fitness and previous experience or lack thereof in boxing. If you need to stretch your arm muscles a little to do this or that exercise, the trainer will definitely point this out to you. If you cannot rhythmically imitate the strikes while watching your feet, the trainer will slow down the pace and you will slowly work through all the necessary movements. Only after this will you move on to a fast and grueling rhythm of training.
Tai-bo and boxing aerobics - women's versions of men's sports
Shaping, fitness on the water, strip plastic surgery - today you have the most interesting and varied sports programs at your service to help you lose weight, gain a perfect figure and improve your health.
Perhaps you have already mastered many types of activities and are ready to try something new? Then pay attention to such a trend as box aerobics, which came to us from America and Europe and managed to gain its admirers in our country.
Boxing has long been a well-known and beloved sport by many. Today it is at the peak of popularity among both men and women, thanks to the emergence of a new direction - fitness “in the ring”. Beautiful ladies are attracted by the opportunity to combine traditional aerobic exercises with elements of a boxing match and master the basics of self-defense.
You will need simple equipment - boxing gloves, a punching bag and a jump rope. The workout takes place to energetic music, alone or in pairs. Basic movements are performed at a fast pace - hitting a punching bag or simulating wrestling in the ring. By practicing women's boxing in Kharkov, you will be able to develop reaction speed, coordination and endurance.
In addition, such training is a great way to get rid of stress and throw out negative emotions without harming yourself and others. This sport involves serious physical activity, so it can be recommended for those who are in good shape.
Tai-bo aerobics is a combination of movements and techniques from boxing, taekwondo, karate, basic aerobic steps and classical strength exercises. The author of the program is the famous martial artist, multiple world champion in this sport, Billy Blanks.
Tai -bo intricately combines dance steps that have a beneficial effect on coordination, mobility and flexibility of the body, and elements of boxing and martial arts that develop self-control, quick reaction, balance and speed.
The popularity of this fitness system among women is growing day by day. Firstly, this program allows you to quickly get rid of subcutaneous fat deposits; secondly, it is an effective self-defense system.
Thanks to intense muscle work, this set of exercises allows you not only to lose weight, but also to form a beautiful body contour. The force load is distributed evenly, so the muscles of the whole body fully develop. If you master the technique of movements well, you can lose weight without significantly changing your diet.
If you are interested in new fitness programs, we invite you to visit the Egoiste club, where professional instructors will be happy to share their knowledge with you and help you organize your workouts correctly.
