How to learn kick boxing at home. Kickboxing lessons for beginners

The kickboxing training program consists of physical training, technique development and sparring work. It is important to note that the program must include all three components. That is why they need to be cycled and arranged in such a way that the body has time to recover. In this connection, it is recommended to definitely use a diet for weight . Which is built in such a way as to fully satisfy the needs of the athlete’s body without unnecessary surplus in calories. Which is important, since, on the one hand, the diet is designed to help recover between workouts, on the other hand, the accumulation of subcutaneous fat should not be allowed.

gaining muscle mass for men about why excess weight is harmful . And although in this case we are talking about kickboxing, all the rules set out in it are relevant in this case. In addition, kickboxers should not gain excess weight due to leaving the category. This means that in preparation for competitions you will have to lose weight. And losing weight is always associated with a loss of strength. Therefore, it is better to remain close to competitive shape at all times. Moreover, martial arts coaches also recommend following this rule. For example, the Ataman kickboxing school. We recommend that everyone who wants to achieve quick results in a short time enroll in it.

Characteristics of kickboxing

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

By and large, girls began to engage in kickboxing for the reason that they cannot always stand up for themselves in difficult and unforeseen situations. It’s not often now that you 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 competitions:

1. 
   Full-contact, which means “full contact”. It is characterized by the fact that blows can be delivered with both hands and feet, while the force in relation to the enemy is not limited.

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2. Full-contact + lethal low kick is characterized by permission to kick the outer and inner thighs during the round.
3. Light-contact translated means “light contact”. The bottom line is that in this type of kickboxing, strong kicks and punches are prohibited. As a result, the winner of the battle is not the one who deals the most crushing blow, but the one who can demonstrate the technique of martial art.
4. Seven-contact, namely “limited contact”. Too strong attacks are prohibited here, but jumping strikes are highly valued.
5. Solo-compositions are characterized by the presentation of mastered martial arts techniques. Compositions can be presented in both “hard” (Full-contact) and “soft” (Light-contact) styles. The peculiarity is that this type of kickboxing includes not only complex exercises from martial arts, but also performing performances with a knife, nunchucks or even a sickle.

What it is

What is kickboxing for children? This is a fairly young sport. It arose through the merging of various schools and areas of martial arts. It is also called boxing with legs or karate with gloves.

There are variations of children's kickboxing.

1. American. More like karate and taekwondo. Sweeps, grabs and throws are allowed.
2. Japanese. The basic elements are taken from Muay Thai. Hands work more.
3. Solo compositions. To the music, athletes demonstrate the most spectacular elements, fighting with an imaginary opponent.

It includes elements:

• karate,
• taekwondo,
• wushu,
• Thai and English boxing.

Kickboxing for children does not allow for strong blows and aggression. This is what makes him attractive and popular.

Advantages of classes for girls

Every year more and more girls are joining sports, because in the 21st century it is fashionable to be athletic and healthy. The variety of benefits from kickboxing is obvious:

1. Lose excess weight and gain muscle through fat-burning high-interval training. The classes combine both cardio and strength training. It is precisely because this system helps in the fight against extra pounds that it has become so popular.
2. Strengthening the muscles of the back, abs, legs and buttocks. Acquiring the desired relief through regular exercise.
3. Strengthening the health of the body and protecting against damage through the work of muscle fibers.
4. Normalization of blood circulation, restoration of respiratory functions.
5. Improved coordination and reflexes.
6. Getting rid of such unpleasant consequences after childbirth as cellulite and sprains.
7. Acquiring physical strength, the ability to stand up for oneself, the desire to improve with every lesson.

What are the benefits and disadvantages

As in any other sport, character is developed here.

A kickboxer must have the following qualities:

• persistence;
• determination;
• courage;
• tactical thinking;
• willpower;
• self-control;
• observation to study the strengths and weaknesses of the enemy;
• the ability to accept defeat;
• ability to concentrate before the next fight.

All these character traits become clearly expressed during long and persistent training.

Like any other sport, kickboxing has pros and cons.

Such activities promote physical development. Improved and strengthened:

• muscle corset;
• coordination of movements;
• reaction;
• dexterity;
• flexibility;
• vestibular apparatus.

In addition, self-confidence is developed and self-esteem increases. The athlete learns to assess the level of danger, and the fear of violence disappears.

And most importantly, self-defense techniques are improved and the level of skill increases.

The main disadvantage is that kickboxing for children remains highly traumatic. Hands are at risk when boxing. Bruises and head injuries are possible. Proper equipment and strict adherence to the trainer’s instructions reduce the likelihood of injury.

Classes require increased concentration of strength and attention. In addition, they take a lot of time. It is likely that a beginning kickboxer may experience basic fatigue at some point. This is where it is important for the coach and parents to help the teenager cope with the problem and overcome himself.

Program selection

Once you have decided on your choice of activities, you will need to think about how you will study. This can be either classes in fitness centers, where kicks are practiced in dance, or 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 rules . The main ones are:

1. Any pushing is prohibited.
2. Strikes must be delivered only in the presence of a coach, and most importantly, clear and technically practiced.
3. Before classes, warming up on a skipping rope is mandatory.

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 the large flow of information and learning complex strokes begin to seem overwhelming.

If you decide to engage in group classes, then you should know that the trainer 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 .

1. Always remember about protection, because it is the basis of technique. The ability to defend yourself comes with experience and at first it is difficult to constantly keep your hands up, but by lowering them you can get a blow, which for a long time will remind you of weak defense in the first lessons.
2. Don't stand still. You should constantly move, because, as they say, a target that moves is harder to hit. But do it consciously; the movement should be thoughtful, not absent-minded.
3. Keep your eyes open. The body's first reaction to a blow is to close its eyes. However, this will be a major disadvantage for you, because with your eyes closed you will not see subsequent hits and may lose the round.
4. Do not be afraid. Still, in kickboxing you will not be competing with a punching bag, but with a person, so you need to learn to be prepared for your opponent’s retaliatory measures. The main thing is to set up the defense correctly.
5. Keep your balance. Such a mistake as the body shifting from the center of gravity occurs not only among beginners, but also among experienced specialists in their field. If you lose your balance, you can easily be pushed away so that a fall becomes inevitable. Therefore, you should carefully work on this point yourself, for example, by practicing in front of a mirror.
6. Don't hesitate after the blow. Often, beginners, when striking, linger for a couple of seconds to check whether they hit or missed the target. But you should remember that any delay on your part could be a fatal mistake, since it is this wait that will give the enemy time to counterattack. To avoid this, you should immediately return to a fighting stance after striking.
7. Keep your elbows narrow. Since blows falling on the body are too sensitive, it is worth covering this particular part of the body. Forgetting about this rule, you can quickly get knocked out.
8. Don't let your opponent relax. You must concentrate on not giving him time to think and ruining his plans of attack.
9. Think about what you are doing. You should not assume that by learning all the moves and being in good physical condition, you will immediately become a champion. After all, all the techniques are also known to your opponent, and in a fight with a real kickboxer you will have nothing to oppose him. So think about what and how you do. Use deceptive techniques, build new combinations of strikes, use false swings.

Why do you need a kickboxing coach?

Of course, you can build a training program yourself. You can independently learn the technique of performing techniques. Yes, even finding a sparring partner is not a problem! But a coach allows you to achieve results much faster. And even experienced athletes need it. Because this is an outside view. After all, some athletes do not work hard enough, others train too intensely, some devote little time to weak areas, others try to make everything perfect. And the coach helps to adjust the kickboxing training program so that the athlete develops evenly. And that’s why it’s best to train with a trainer!

Basic techniques and strikes

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

1. Sweeping. This is the name for lifting the inside of the leg. The point is to knock your opponent down, but to do it following a certain technique, and not in any way you like.
2. There are several kicks: jumping, with a bent knee, with a turn, a hook kick. A hook kick involves kicking in a circle with either leg.
3. Strikes with the hands include: uppercut, jab (strike with the hand that is closer to the opponent), punch (strike with the hand that is further from the opponent) and swing (strike from a long distance). One of the knockout techniques is the backfist technique. The goal is to half-bend your arm and hit the opponent with the back of it.

There are a number of prohibited techniques, such as:

1. Hit with the lower or upper part of your hand, bent into a fist;
2. Hit with an open glove;
3. Push the opponent with your forearm;
4. Hit the joints, collarbone or spine;
5. Strike the area of ​​the solar plexus or kidneys.

Competitions and weight categories for children

Boys and girls over 10 years old are allowed to compete.

Weight categories are determined by a doctor or coach.

There are currently three of them.

The winner in his weight category is determined by the number of victories in rating battles.

The fight has two rounds of one minute each with a minute break.

Victory is awarded by points, by clear superiority, by knockout, or by the opponent’s refusal to continue the fight.

Athletes who do not have any protective equipment are not allowed to participate in the fight.

Tracksuit and equipment

A lot of attention should be paid to equipment for kickboxing. Its components are clearly stated in the regulations. For the first lesson you must have: protection, sportswear (that does not restrict movement), gloves.

For training, you will need several types of gloves: training, projectile, combat. Therefore, it is better to purchase them immediately. It is mandatory to have protection: bandage, helmet, mouthguard, knee pads. Women should wear a bandage to protect their breasts.

What you will need

For training you must have protective equipment:

• gloves;
• helmet;
• chest vest;
• protection of the groin area;
• mouth guard;
• shin guards;
• feet, fixing the instep of the foot.

Clothes for training - sports shorts and a T-shirt. Shoes are most often missing.

Work is carried out on protective mats that soften the blows of a fall. Pears, pillows, and other equipment are provided by the club.

Even if the child does not become a champion, good physical shape and self-confidence will remain with him forever.

Contraindications to training

Since kickboxing involves kicking and punching, there are a number of contraindications for people who suffer from:

• disruption of the cardiovascular system;
• obesity of the second and third degree;
• have problems with the spine or joints;
• and also you can’t exercise during pregnancy.

Thus, kickboxing will make you strong, resilient, beautiful, and most importantly, self-confident.

Originally posted 2018-05-01 05:57:21.

Low impact training based on kibcosing

Low Impact Cardio Kickboxing ABS Workouts (25 minutes)

The training is divided into two parts. In the first half, you'll do a variety of low-impact exercises that will get your heart rate up (punching, stepping, easy running, knee raises). However, there will be very few elements from kickboxing. In the second half, you will find planks and other exercises to strengthen the muscle corset.

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 .

Low Impact Cardio Kickboxing Sculpt Weights Workout (37 minutes)

And another similar program from the low-impact series. In the first half you will find low-impact aerobics with elements of kickboxing. In the second half, you will perform dumbbell exercises for all muscle groups . The upper body will work especially actively.

Get started with effective cardio kickboxing workouts from Shelley Doz. The videos in this series will be a great addition to your daily practice.