1. Improves cardiovascular health. High intensity interval training (HIIT) enables fast improvements in all energy systems.
2. Increases total body strength. High repetitions combined with low loading increases strength safely.
3. Improves agility as it requires reactive movement strategies.
4. Enhances hand-eye and feet co-ordination.
5. Develops balance and stability by engaging the core and by improving tendon and ligament strength.
6. Destructs body fat. HIIT enables optimal caloric expenditure.
7. Reduces stress levels by releasing endorphins.
8. Boosts self-confidence.
9. Improves flexibility and range of motion. The dynamic stretching and kicking movements in kickboxing can improve flexibility and joint mobility.
10. Develops discipline and mental toughness.
How to do?
First, practise your boxing stance:
1. Stand with feet hip-width apart, one slightly in front of the other, knees slightly bent. Your rear arm and leg should be your dominant side (so whichever arm you write and/or throw with).
2. Bring fists up, one slightly in front of the other.
Jab, cross, cross, front kick high, front kick low
3. Stand in boxing stance with fists up at cheekbone level and elbows close to the body.
4. Punch lead (front) fist straight in front of you at head level, rotating torso and fully extending arm. And come up onto your toes. Make contact with the punching bag with knuckles at the base of your fingers.
5. Bring fist back close to you quickly, holding it in front of face, with elbow close to the body.
6. Punch the rear fist straight in front of you at head level, rotating torso and fully extending arm.
7. Bring fist back close to you quickly, holding it in front of the face with elbow close to the body.
8. Repeat with rear arm, at a slightly slower rhythm than the first two strikes.
9. Take a small step forward with your front foot and shift your weight onto your front leg. Use the momentum to kick through with your back foot, extending your back leg to push the ball of your foot into the higher portion of the bag. Repeat this kick, but kick the lower part of the bag.
10. Repeat the five-strike combination as fast as you can without stopping and then move around the bag and continue this combination.
Tip: Keep your elbows as close to your body as you can. You can change your stance so that both legs get the opportunity to kick.
How much to do
Continue this sequence for 2 minutes; rest for 30 seconds and do for a total of 10-15 minutes.
You can build up to longer durations. You can also increase your work to rest ratio durations, as you feel comfortable.
• For more, go to: holisticfit360.com
