Boxing
Boxing is a sport in which two people wearing protective gloves face each other and punch each other. Boxing is known as a free and breathtaking sport. Each stage requires focus, strength, determination, strong will and a high level of preparation for boxers to succeed. Boxing is one of the rare sports that one does not know what will happen, so boxers always prepare themselves for unfortunate events. they do. In boxing matches, boxers use strategic movements in the fight and this sport requires high physical preparation and concentration.
Kickboxing is a type of martial arts and was introduced to the world by the inspiration of karate. The movements of this martial sport are also a combination of different types of martial arts movements, including full-contact karate, Muay Thai and boxing.
In kickboxing, two fighters deliver strong strikes to the opponent with hands, elbows, knees, legs and feet. Kickboxing styles include Muay Thai, American or European kickboxing, Chinese Sun Shu, and French Savate.
Although the name suggests that striking is the priority in the fight, in this type of martial arts both hands and feet are used as points of contact. Both kicks and punches are used during kickboxing. Unlike Muay Thai, elbows and knees are usually not used and contact points are limited to hands and feet.
Kickboxing is a popular professional sport similar to MMA or boxing. Many cities have martial arts studios that offer specialized kickboxing classes. However, kickboxing is also very popular with the general public due to its high level of excitement. Many gyms offer non-contact kickboxing classes as an aerobic exercise, and with good reason.
Kickboxing rules
kickboxing exercises has many benefits for the body and mind that is why many people go for it. But what are the rules of kickboxing?
- All kickboxing matches must be held in the boxing ring.
- Each participant in a full-contact kickboxing competition must compete against a fighter of the same weight to ensure a fair fight.
- After listening to the referee’s instructions, both fighters touch each other’s gloves and the fight begins.
- Each round usually lasts 3 minutes and the number of rounds depends on the experience of the fighters involved. Between each round, 1 minute is allotted for rest. Championship fights are usually more than 12 3-minute rounds.
- Each fighter must defeat his opponent using punches and kicks to the body and head in order to knock out his opponent.
- If neither of fighters is able to knock out their opponent or force the referee to stop the fight, then the winner of the contest is determined by points.
- The fighter who gets more points is declared the winner.
- If both fighters have the same score, the result of the match will be tied.
Types of kickboxing exercises
If you want to benefit from the advantages of kickboxing exercises for your body, it is better to familiarize yourself with its most important exercises.
Because in this sport, the opponents use punches and kicks during the fighting matches. Since both upper body and lower body parts are used for punching and kicking and includes various movements, kickboxing can be considered a complete cardio exercise.
Kickboxing drills are training routines that professional kickboxing fighters use and can vary depending on who designed the training routine. In the following, we will introduce the types of kickboxing exercises.
Cardio kickboxing exercises
One of the most common types of kickboxing exercises is called cardio kickboxing. Cardio kickboxing exercises are usually aerobic exercises that use constant movement such as running or other fast movements to keep the heart rate up and burn calories and body fat.
In addition to this constant movement, various punches and kicks are practiced to strengthen and increase the strength of the whole body. Kickboxing cardio routines and exercises are usually coordinated and set to music.
Also, movements are usually performed individually and are not performed in order to compete with another person. Losing weight in this style is one of the benefits of kickboxing exercises for the body. Daily exercises are also adapted to an athlete’s fitness level, and both beginner and professional kickboxers can perform these exercises without the use of kickboxing equipment.
These types of exercises cause calorie burning and weight loss, which is one of the benefits of kickboxing exercises for women.
Regardless of the type of kickboxing exercises a person chooses to perform, it is usually recommended to seek guidance and assistance from a trained professional in order to perform the punches and kicks correctly.
Improper performance of kickboxing movements leads to various injuries, including muscle strain and back pain. Those individuals who are new to kickboxing are usually advised to do the movements slowly. For example, beginners should not hit the punching bag like professional kickboxers until they are sure they are doing the moves correctly.
Common kickboxing exercises
Other types of kickboxing exercises are designed to imitate traditional kickboxing. In these traditional kickboxing exercises, equipment is often used instead of punching and kicking as cardio exercises.
Participants can wear protective boots and gloves and either fight against an opponent or practice various punching and kicking exercises against a punching bag.
These types of exercises are often used to improve actual kickboxing skills, but it may also be performed by amateurs to tone and strengthen the entire body.
Kickboxing exercises for self defense
In another type of kickboxing training, punching and kicking movements of traditional kickboxing are used and you are taught everything beneath the surface
Rather than simply using kickboxing moves as a means of losing weight, strengthening muscles, or improving athletic skills, some kickboxing exercises may also serve as self-defense training.
This type of training is taught by a professional martial artist, and people who want to know how to defend themselves in case of an attack can learn the training by participating in the class. Learning self-defense is one of the benefits of kickboxing for children and women.
Physical benefits of kickboxing
It cannot be denied that kickboxing is one of the best sports for the body. This martial art is a combination of cardio and strength training and strengthens the muscles of the body while burning body fat.
What’s remarkable about kickboxing isn’t just how effective it is; Rather, it is the speed of body changes during regular kickboxing exercises.
If there’s one thing that separates kickboxing from other cardio exercises, it’s the body benefits of kickboxing. This sport is calory burning and amusing
Kickboxing is an excellent form of aerobic exercise; Because you are constantly pushing yourself and working with a coach who motivates you throughout the session.
In fact, you’re an hour-long workout will be over before you know it. Next, we introduce the benefits of kickboxing exercises for men and women, body and physical health, so that you can add this sport and its exercises to your fitness program.
It helps in fitness and strengthening body muscles
It doesn’t matter if you are looking for strengthening your arms, legs or abs, there is no area of your body that a sport like kickboxing can’t strengthen.
Research has shown that people who practice kickboxing usually have stronger muscle mass and a lower body fat percentage.
Like swimming, kickboxing contains exercises that engage the entire body. “Using these moves together will strengthen your muscles while reducing body fat and getting in shape,” says personal trainer and boxing expert Martin “Marty” Kelly. The more calories you burn and the more muscles you work properly, the more improvements you will see in your overall body composition and fitness.
You learn self-defense
This is an advantage that many sports and training disciplines do not have so. Not only is kickboxing great for your mind and body, but it’s also very useful as a tool for learning self-defense in critical situations.
Kickboxing differs from other forms of fitness by teaching basic self-defense skills by using different punching and kicking techniques, says Kelly.
Learning a set of skills while working on your fitness is an incredible way to build confidence, and learning self-defense will always be your armor of protection.
It helps to burn calories and lose weight
One of the benefits of kickboxing exercises for the body is to help burn calories and control and lose body weight. It’s no secret that regular exercise can help you control your weight.
In kickboxing, you do high-impact exercises and moves, and you’re constantly moving and punching. Your heart rate increases during the session, which means you burn more calories during exercise.
Kelly says: On average, people who do kickboxing in his classes lose 800 to 1,000 calories per session.
According to the Mayo Clinic, the number of calories you burn in each workout depends on your intensity levels and individual characteristics. Kickboxing falls under the category of “intense” aerobic activity, meaning you burn more calories in a short period of time than other “moderate” activities.
Therefore, kickboxing contains aerobic and calorie-burning exercises and can help you lose weight. A reliable source of research shows that elite and amateur kickboxers have more muscle mass and a lower percentage of body fat.
It Increases body energy
You might think that you will get tired after a round of hard kickboxing training; But the truth is that the opposite happens. In fact, one of the benefits of kickboxing training for the body is that you will have more energy than before you started training.
Kelly says: Kickboxing, like most forms of exercise, helps increase energy because it increases blood flow to different parts of the body. Increased blood flow and activity of all muscles release hormones that increase the level of alertness.
The International Sports Science Association (ISSA) states that improved oxygen circulation from exercise helps improve your energy in the same moments. In addition, maintaining and continuing kickboxing exercises in life will make daily tasks seem less boring.
It Improves body posture and fitness
Forget the days when you had a loose and bent body. Adding kickboxing exercises to your daily routine will make you want to exercise and get in shape. “Walking on your toes and finding balance is essential and helps improve your posture,
” Kelly says. To improve your posture, you need a strong workout that engages your abdominal and back muscles. The health benefits of kickboxing are that it engages this part of the muscles and thus improves trunk posture, posture while standing, and postural control during physical activity.
It Improves balance and coordination of body parts
When doing kickboxing exercises, due to punches and kicks, hand-eye coordination is very important. Adding to what is said, it is necessary and important to constantly change the direction when punching.
One of the benefits of kickboxing exercises for the body is that it involves many muscle parts of the body and increases and improves the coordination and balance of the body parts.
The effect of kickboxing on body balance has also been studied in people with multiple sclerosis, who may have compromised walking and balance and are prone to falls. This study showed that body balance can be improved after 11 weeks of tai chi and fitness boxing exercises
They increase the endurance of the body
Doing heavy cardio kickboxing is a way to build endurance. A study published by the journal Biology of Sport shows that kickboxing increases cardiovascular and muscular endurance.
Kelly says: Kickboxing and boxing are definitely one of the best and most fun ways to increase body endurance and resistance. The more you do this, the more endurance you will have. One of the most important tips when practicing kickboxing is knowing when to breathe. Learning proper breathing techniques and maintaining them throughout the session is just as vital as practicing proper punching and hitting your opponent.
Psychological effects of kickboxing exercises
Kickboxing is growing in popularity and one of the main reasons is that it is an excellent form of all-around exercise that both increases strength and has proven cardiovascular health benefits.
Above we mentioned the benefits of kickboxing exercises for the body. But due to the ability to punch and hit punching bags, pads and other equipment, many people consider kickboxing as an effective sport for reducing stress and anxiety.
In fact, this sport has positive effects on people’s mental health. Below, we mention the benefits of kickboxing exercises for mental and psychological health.
It helps improve mood
When our stress and anxiety increase, our mind must release the mental pressure through a physical action. This temporarily reduces stress and increases the production of endorphins. This is why punching and kicking a heavy bag feels good. When you practice kickboxing regularly, the symptoms of stress, anxiety, depression and ADHD will decrease.
It reduces stress and anxiety
Kickboxing is a great way to combat stress. Research shows that regular exercise like kickboxing can make you more resilient to stress, and it does so by producing endorphins that help reduce stress. That’s why after doing this exercise, you feel that anxiety and stress in your body is greatly reduced.
It Increases self-confidence
Kickboxing is a rewarding fight. As we mentioned, one of the benefits of kickboxing exercises for the body is that you get fit by doing exercises. But kickboxing also helps develop your personal skills and technical skills. Perseverance and fighting a round in kickboxing will improve your self-esteem. Breaking barriers makes you believe in yourself and the fruit of your efforts. Participating in kickboxing exercises improves self-confidence, increases motivation, hope and optimism, mental toughness, flexibility and positive and adaptive perfectionism. Learning kickboxing techniques and exercises will also help your ability to defend yourself. You may feel more comfortable in certain spaces; Because you know that you have the skills to protect yourself if you need or feel in danger. Of course, always follow safety and precautions in any situation.
Increases motivation and ability to perform tasks
Each kickboxing training session is an opportunity to create meaningful moments. You get a lesson from every failure and motivation from every victory. Daily kickboxing exercises will improve your energy to carry out activities and other tasks you undertake. Following training programs and routines that involve focusing more on your activities when practicing kickboxing; They have lasting effects on maintaining motivation and a healthy active lifestyle.
It improves your memory, concentration and alertness
Complex kickboxing combinations require mental effort. To execute the moves you have to remember their specific order and order, then you have to remove the stimuli from your surroundings and focus on the fight. One of the benefits of kickboxing training for the body is that by focusing, you can prepare for a full round and consistently execute your moves on your opponent. Challenge yourself and follow your pattern to win a round.
Kickboxing techniques require balance and coordination.
These types of movements lead to the improvement of cognitive function and brain function. Balance exercises, such as those required to stand on one leg and kick the knee or rotate, lead to improved memory and awareness of the environment.
It helps to overcome fears
Before trying a new sport or activity, we consider it difficult and impossible. Kickboxing is like any other exercise. During kickboxing, you will learn different combinations and techniques that will increase your confidence and eliminate fear. With the help of a trainer and kickboxing techniques, you can overcome the following fears: Break, shame, new experience, social anxiety
The last but not the least
In this article, you got acquainted with the definition of kickboxing, various styles and the benefits of kickboxing exercises for the human body and mind. The impact of kickboxing training on health cannot be ignored.
This exercise not only helps to increase physical strength and strengthen muscles and physical health, but it is also effective in reducing the level of stress and anxiety, reducing anger and anger and draining energy, as well as increasing self-confidence. By enrolling in kickboxing classes, you can enjoy the benefits of kickboxing exercises. If you have any doubts and questions about this martial sport, you can share it with us in the comments section and we will answer each and every one of your questions.
بدون دیدگاه