Kickboxing Workout: Basics
Kickboxing is a high-intensity, full-body workout that can help you burn calories, build muscle, and improve your cardiovascular fitness. Whether you're a beginner or an experienced athlete, kickboxing can be a great way to get in shape and challenge yourself.
Before you begin any kickboxing workout, it's important to warm up properly. A good warm-up should include dynamic stretching, such as leg swings, arm circles, and ankle rotations, as well as light cardio, such as jogging or jumping jacks. This will help to prepare your muscles and joints for the workout ahead.
Once you've warmed up, you can begin your kickboxing workout. Here are a few basic exercises that can help you get started:
Jab-Cross Combination:
This is a basic kickboxing combination that can help to improve your hand-eye coordination and cardiovascular fitness. To perform this exercise, start in a fighting stance with your feet shoulder-width apart and your hands up in front of your face. Throw a jab with your left hand, then immediately throw a cross with your right hand. Repeat this combination for a set number of reps, then switch sides and repeat the combination with your right hand as the lead hand.
Knee Strikes:
Knee strikes are a powerful kickboxing move that can help to build leg strength and power. To perform this exercise, start in a fighting stance with your feet shoulder-width apart. Bring your left knee up towards your chest, then strike forward with your left knee. Repeat this move for a set number of reps, then switch sides and repeat the move with your right knee.
Roundhouse Kick:
The roundhouse kick is a classic kickboxing move that can help to improve your balance and leg strength. To perform this exercise, start in a fighting stance with your feet shoulder-width apart. Bring your left leg up and around, striking with the ball of your foot. Repeat this move for a set number of reps, then switch sides and repeat the move with your right leg.
Shadow Boxing:
Shadow boxing is a great way to improve your technique and cardiovascular fitness. To perform this exercise, start in a fighting stance with your feet shoulder-width apart and your hands up in front of your face. Throw punches and kicks as if you were fighting an opponent, keeping your hands up to protect your face at all times. Repeat this exercise for a set number of reps.
Jumping Rope:
Jumping rope is an excellent cardiovascular exercise that can help to improve your endurance and coordination. To perform this exercise, start with a basic jump rope, and jump over the rope as it comes around. Repeat this exercise for a set number of reps.
Abdominal exercise:
Core work is important for kickboxing, it helps in maintaining balance and stability. To perform this exercise, Lie down on the mat with your knees bent and your feet flat on the floor. Place your hands behind your head and lift your shoulders off the mat. Hold for a second, then slowly lower your shoulders back down to the mat. Repeat this exercise for a set number of reps.
These are just a few basic kickboxing exercises that you can include in your workout routine. As you get more comfortable with these exercises, you can start to add more advanced moves, such as hooks and uppercuts, and incorporate them into your combinations.
Remember to keep good form and breathe through the exercises. It is also important to stay hydrated throughout your workout, and give your body enough time to recover.
