Kick-boxing is a combat sport that involves punishing boxing punches and kicks. Kickboxing is often associated with mindless hitting and kicking in the face. This is a mistake. Kick-boxing is extraordinary speed and agility combined with the use of precise technique with pure muscle strength. Maybe someone else remembers Jean-Claude van Damme's famous 360º jump kick?

Kick-boxingis a combat sport that develops the body in a holistic way. Thanks to forcing work in the attack with each limbkickboxersin training must take care of both the strength of the impact and the speed of movement. In kickboxing, it is also important to stay flexible and have a sound judgment. Martial arts are often associated with mindless slapping in the face. However, the truth is quite different.

In sports and martial arts, precision, accuracy, body control and technical skills count. Pure strength is only the basic motor feature for the development of others. See whatkick boxing training .

Kick-boxing - the basics

Kick-boxing is one of the most popular combat sports. We can distinguish two trends in it. American, dating back to the early 1970s, and Japanese.

Basicsof both versions of kickboxing are similar. However, the American version was an attempt by karate practitioners to lift the restrictions imposed on this sport. The term "full-contact karate" or "full contact" is sometimes used to describe American kick-boxing.

The Japanese version is a combination of karate and Thai boxing. Kick-boxing is about hitting your hands in the same way as in boxing. This means that we can inflict sickle blows, straight blows, hooks and chin blows. However, you cannot use elbows or forearms.

Kicks, on the other hand, are derived from karate. Low-kick and high-kick are used. Knee strikes cannot be made during combat. Kick-boxing is different from the sports he enjoyed. It forces the competitor to much more effort during training and fights. It is an ideal solution for people who want to improve their self-confidence, lose weight, learn self-defense and build physical fitness.

Kick-boxing - learning

The training levels in kickboxing are divided into:student and master classes. The master's degree is, of course, a black belt. On the other hand, the grades of a student are, counting from the lowest: white belt, white belt with yellow belt end, yellow belt, yellow belt with orange ending, orange belt, green belt, blue belt, brown belt with blue ending, brown belt and - the last one before the championship - brown belt with a black ending.

Kick-boxing - attitude

The basis of kickboxingis theattitude.The attitude in kickboxing is very similar to that in boxing. However, there are some differences.

Stand hip-width apart, right-handed and legged persons take a small step backwards with their right foot. The leg must go in the line it was positioned on. It is about maintaining maximum stability. However, the foot positioning will be narrower than that of boxers. This is due to the use of the legs to deliver blows. Keep your knees slightly bent. We keep our clenched fists at the level of the jaw. Elbows close to the body.

Now you should slightly twist to the back leg, so that you put your left arm and shoulder forward and your right back. The twist occurs in the hip. Now you just need to slouch a bit, i.e. make the so-called cat's back. This position is safe when defending and allows you to deal blows. Stability, balance and comfort count.

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That is why each player will slightly modify this position to suit him as much as possible. One will position the rear foot completely lateral, the other more parallel to the head. The same goes for the guard as well. Its position will vary depending on preferences, physical conditions and the fighting style the person adopts.

The kick-boxer stance is about maintaining maximum stability. Only this attitude guarantees defense and dealing blows.

Kick-boxing - punches

In kick-boxing, we distinguish blows with fists and legs. Hand blows are straight, sickles and hooks:

  • We execute straight blows along the shortest line, from under the chin to the opponent's face. It is important to aim for the nose or the jaw. You should strike by extending your arm to its full length, so that the shoulder reaches our chin, which will provide us with protection. Another important element is the twist in the hip. We take every blow from the whole body. This means that we start generating strength from the foot. The fist is only the end of this process. In other words, when dealing a blow, it is important to have properly positioned feet, twist the hip and throw the shoulder forward.
  • Hook blowswe ask from the side to the temple, ear or jaw. The arm is bent to 90 degrees at the elbow. Depending on the distance we are at, this angle will change slightly. It is important to deal the blow with a twist, which means that it is good to dodge first, or come down with the shoulder of the hand you want to hit.
  • Hooks are placed on the body. The position of the hand is important here, because our task is to punch into the opponent's body. In order for the blow to have maximum power, it must be performed after slightly descending downwards with the shoulder withdrawn, just like in the case of the sickle. The hand angle should also be around 90 degrees. We try to hit the liver or breastbone area. Here, it is equally important to push the shoulder out and generate energy from the whole body.

Personal trainer Tomasz Piotrowski shows the technique of inflicting such blows:

We divide kicking techniques into basic (including frontal, circular, side), rotary, jump and the most spectacular jumps with rotation. Each of them is divided into several types (side, circular, hook, drop, etc.) depending on the way the limbs are guided. Below is a brief overview of some of the kicking techniques:

  • We perform frontal kicks by lifting the knees up and pushing the leg forward. We want to hit the abdomen or the chest with the surface of the entire foot. Before kicking with the front leg, if you have time, you can jump by swapping the legs.
  • Low kick with the front leg is performed either on the outer part of the opponent's leg, or on the inner part of the leg opposite to ours. The kick is low and quick. It is important to place the heel of your rear leg laterally in front of your front leg and then kick it. Advanced people can also jump in this case.
  • When kicking your back leg, twist your foot so that the leg is facing outwards to the side. This positioning of the foot is very important when kicking as it protects the knees of the landing leg from injury. In the same way, we can kick on the stomach and head. These kicks, however, require a greater range of motion which is trained by stretching.

See what kickboxing kicks look like:

What does kickboxing training look like?

Kickboxer training looks the same as any martial arts training. Works on technique and motor preparation. The technical aspect is trained in front of a mirror, in the industry speaking "dry", or during a shield with a coach or other player. More advanced people perform task and full sparring. InIn training, devices such as bags, jump ropes, medicine balls, tires and hammers are also used.

In addition to typical technical training, you can also meet with circuit training and training with equipment. The "circuits" are the most comprehensive and demanding. However, they are the best method of developing strength endurance and dynamics. Working on devices, i.e. bags, pears, etc., allows you to improve the technique, as well as improve the speed and force of impacts. It all depends on the way you work.

Most workouts begin with a common warm-up, followed by the main workout, and finally with crunches and stretching.

Kick-boxing - he alth impact

The he alth impact of kickboxing is just as beneficial as that of any other combat sport. It allows you to unload negative emotions. Colloquially speaking, "live off". It relieves stress, which we have far too much nowadays. It has a positive effect on metabolism, because we can burn a lot of calories during one workout. This translates, of course, into reducing body fat, improving well-being and appearance.

Due to the intensity of exercise, our efficiency increases. It is also important that during each training we stretch and improve our flexibility. It is an excellent prevention against injuries. Recreational kick-boxing is a great solution for people who want to gain fitness and self-confidence. It also allows you to learn the basics of self-defense, which is also important.

About the authorTomasz Piotrowski He is a certified personal trainer and nutrition specialist. He gained his knowledge from the best experts in the fitness industry in Poland. He has several years of experience working as a dietitian in a private facility in Krakow and experience in working as a personal trainer. He also writes expert articles on he alth, training and supplementation, and works in the supplement industry. He is passionate about fist fencing.

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