You may not have noticed, but there are currently a LOT of articles about kickboxing on the internet. So what’s one more, right? Ideally I’ll give you some information and advice that you haven’t previously came across.
This article does not cover kickboxing generally, but kickboxing on a heavy handbag. More specifically, it pertains to an application developed in order for the average person to have a total workout system, at home, all on the heavy bag. What’s great about using a heavy bag during your schedule is that you actually have resistance to all of your strikes. Without resistance, how are you going to become toning your muscles? Cardio kickboxing could be fine for some, and if you don’t have a heavy 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, so do 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. In the event that all you’re going to be doing can be punching and kicking the air, then you might as well be doing dance, zumba, aerobics classes, or whatever. There is absolutely no particular advantage to “kickboxing” if you are training at home and don’t have a heavy bag. It is analogous to: “I such as bike riding and I heard that will cycling is a great workout, so I’ll sit in a chair and claim my feet around just like someone 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 another thing… something more fun.
Without the bag, the abilities you are developing are not as transferable to an actual self-defense situation when you might think. When you punch or even kick someone in real life, they have to be at a certain untelegraphed rate, and it ends with an impact. A kick to someone’s midsection, for instance , requires a “push” from you into the opponent, and at the same time their bodyweight has been forced back onto you. The 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 in this case a heavy bag, there is actually zero “push” forwards taking place, and you’re not resisting ANY backwards power from the impact. You actually have to “stop” your own leg from moving forwards plus 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 for anyone who is not striking a bag. Your own legs are having to support your torso, so they’re getting worked, but nevertheless 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, that’s a given; but its still a decent workout for people who enjoy it and are looking for aerobic fitness 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 own triceps and shoulders strengthen with EACH straight punch into the bag. Your chest and biceps improve with each hook punch.
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Your own quads strengthen with each kick, and all of your other major muscles are constantly working as your entire body has to steady itself with every impact into the bag. Each strike and kick makes your core snap into immediate contraction. And the best part is, you don’t even have to think about working those muscles, it happens automatically. No pushups, crunches or situps necessary. When your whole body is being used, your abs and primary by necessity get an awesome workout. Lets say I throw the Left Hook into the bag: the power for the punch is coming up through the ground (through the legs), the abs/obliques are twisting the upper body first to the left, then immediately towards the right as the left hand rates of speed into the bag. Upon impact, the bag is actually pushing back you with an equal force. Your abs and core are making sure that you don’t need to disconnect your upper from your reduced body due to the force of the bag, so they’re contracting at full force. And you have a hundred or so of the maximal contractions during the course of the exercise.
So that “core contraction” burns fat off your waist, right? Not really, and anyone who tells you so is simply misinformed. However , what DOES burn fat off your waistline is the sum total of all your muscular mass 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 engages a TON of muscle, but it does therefore at the same time you’re getting a great cardio workout. The technical name with this is “more bang for your buck”!
Now most people know many of the advantages of the heavy bag, and they know kickboxing is a great workout, so is presently there a disadvantage that maybe we now have overlooked? Yes.
The truth is, most people, particularly if they have a limited background in this type of thing, become bored during the workout because they can’t think of what to throw at the bag. And I don’t mean they can’t think of “anything”, sure they could: they remember to throw a jab, a cross, a hook, the kick, and then they do it once again, and again, and again, plus pretty soon they’ve run into a schedule that is stale and uninspiring. You see, it takes a lot of mental energy in order to constantly be thinking, “OK, RIGHT NOW what do I do? ” When your exercise consists of this kind of “winging it” circular after round, your mind gets tired, and bored, and suddenly you’re not so enthused about your workout program anymore. What you need is a very structured step-by-step program that tells you EXACTLY what to complete each and every round. When you use this, your own workouts become AWESOME! Its a lot more fun when your brain can unwind 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 workout. This is good. You can write them down, and hopefully remember them as you aren’t performing your routine. A complete system has been developed that has done all this “leg work” for you, and you can study all about it by linking to it in the “resources” section of this article. Its a lot easier to be consistent in your physical exercise habit when you’re doing something enjoyable, interesting, productive, and that you don’t have to think about. All you have to do is show up: you put the Workout Sheet in front of you, fixed your timer (which are available as FREE apps on your smartphone), and then let the program take you round-by-round through what just might be the BEST workout you’ve ever had in your life!
So , the reason why do kickboxing rather than just likely to a gym and workout out?
Here’s some reasons kickboxing makes 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 such things as proper distance, timing, balance, technique, combinations that are effective, etc .
You may getting in great cardiovascular shape (your heart and arteries).
You’ll be keeping your body (bones, muscles, and joints) healthy and strong so that you can take it easy to the fullest as you get older.
It is a great workout for your ABS PLUS CORE!
You’ll be exercising with a purpose, not just pushing yourself to expend energy like most machines, calisthenics, plyometrics, etc . Instead, you’ll be busy concentrating on technique, and visualizing striking an challenger, and constantly trying to improve your hits, 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 the reason 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.