Kicking techniques
- Roundhouse kick: Face your target
with one side, with knees bent and
feet shoulders apart; lift the knee
up to point at the target and kick
towards the target. Repeat with the
other leg.
- Front kick: Keep your feet shoulder
apart and knees bent; bring one
knee up to your chest and kick out
towards your target with the ball of
your foot. Repeat with the other leg.
Other kicking techniques include side
kicks, hook kicks, sweeping kicks and
flying kicks.
Benefits
- Reduces cortisol and other stress
hormones
- Boosts confidence levels
- Leads to self awareness
- Improves body coordination
- Improves the body’s reflexes
- Burns calories (about 350 – 450
calories in an hour)
- Boosts energy and stamina
- Controls feelings of frustration and
anger
- Improves posture
- Reduces chances of injuries
|
Kick-boxing class
A general kick-boxing class lasts for
about one and half hours and is divided
into three phases.
- Warm-up (15 minutes) – running,
jumping, skipping, twisting, pushups,
chin-ups, lunges, squats,
dodging, etc
- Choreographical movements without
break (40 – 45 minutes) – or semi
contact sparring or hitting but not
hard; wearing appropriate clothing,
padding and safety gears
- Cool down (20 minutes) – stretches,
breathing, meditation and relaxation
Cardiovascular Kick-boxing
Also known as aerobic kick-boxing, this
form of kick-boxing combines elements
of martial arts, aerobics and boxing to
condition and tone the entire body. It is
different from the usual kick-boxing in the
sense that it does not involve physical
contact between competitors. In addition,
it focuses on stamina, calorie expenditure
and toning; and is based on resistance
training just like aerobics.
Punching Techniques
- Jab: It is a quick and explosive straight blow that is often used for keeping
distance, distracting, setting up and defense.
- Cross: Straight punch just like a jab but delivered with rear hand (power
generated from the rotation of the hips).
- Cross counter: Used immediately after an opponent throws a jab, exploiting
opening on the opponent’s side.
- Hook: Rounded punch involving a turn aimed to strike the side of the body or
head.
- Uppercut: A rising punch usually towards the opponent’s chin.
|