with basic stretches to loosen the muscles. Stretch all your major
muscle groups. Start at your neck and make your way down your body.
Biceps, triceps, chest, abs, quads, hamstrings, calves...
Next, do a
light cardiovascular warm-up such as jumping jacks or skipping rope.
Warm up and stretching are extremely important exercises that are
essential to any training regimen.
begin with the basic punches and kicks. Make a routine with a series
of repetitive punches alternating with other hand strikes, then
kicks, and finally a combination of all three. Make a habit of
exhaling with every punch and kick. This will help to make breathing
a habit, so you can concentrate on your next maneuver.
how to land a punch goes hand-in-hand with knowing precisely where
it should go, so with each punch or kick thrown, aim for a target on
the body. Stand in front of a large mirror and direct the energy and
focus of your strikes towards your image in the mirror. Leave plenty
of space between you and the mirror. Accidentally breaking the
mirror is not part of this workout. Accuracy leads to power, so
after throwing a few strikes and learning where the body must be
positioned for the strikes to land correctly, start to put more
energy and force behind each movement. This increase in power
expenditure leads to an even more demanding physical workout.
to mirrors and punching bags, you may choose to incorporate
hit pads for the hands and boxing gloves. The force of actually
hitting something will increase the level of difficulty and teach
you to strike with power.
cross-punches, uppercuts and hook punches are basic boxing moves
that make up the solid punching routine. Kicks target large muscle
groups and organs, and with a bit of practice, can be a solid basis
for self-defense. All strikes, when performed and targeted
correctly, can be highly effective in defensive contexts.
careful to avoid hyper extension when not actually hitting a target.
of fluids! Dehydration can lead to muscle tears and pulls.
Do as much
as you feel comfortable with. If you are just starting an exercise
program, consult your physician first, and take it slow.
If you are
new to kickboxing, take a class or get a video so that you learn the
proper techniques for the punches and kicks.