Practicing kickboxing is not only a great way to burn calories but can also increase your endurance and self-esteem. According to the American College of Sports Medicine, it is recommended that before taking part in a strenuous kickboxing regiment, start off slowly so as not to pull a muscle or cause injury due to over-training. Start off simple and then gradually increase the intensity and difficulty of your program to maximize caloric burn and functional utility.
Front Push Kick
Front kicks are one of the most basic kickboxing moves. The front kick utilizes every muscle in the leg, your hip flexors and abdominals. To perform a front kick, stand with your body facing an object like a lamp or chair. This will be your target. Raise your hands up toward your temples. Find your target and lift your knee straight up toward it. Extend your leg simultaneously and then push forward as if you were going to push the chair over with your foot. This move works even better with a heavy bag or someone holding a target for you to actually hit.
Side Kicks
The side kick targets the lateral muscle on the sides of your legs, hips and hip extensors a lot more. Stand as if you were going to do a front push kick. Instead of having your target in front of you, stand so that it is to your right. Slowly lean over on you left leg while lifting your right leg up, knee bent. When you hit the top of the lift, extend your right leg out by pushing it toward your target. Bring the right leg back to a bending position and drop it back to the floor. If your balance is a bit weak, you can hold onto the backside of a chair while kicking with your opposite leg.
Punch and Kick Combo
Combos vary from extremely easy to tremendously difficult. The easiest combos for a beginner are those that involve 2 or 3 moves together. A simple punch and kick combo can include a left jab, a right cross and a right front kick. You can also work backward by doing your kicks first and then your punches. According to the American College of Sports Medicine, the key for a beginner is to go slow and give your body time to adjust its flexibility limits. If you strain too hard or move too fast, you risk pulling a muscle or hyper-extending your joints.
Walking Kicks
Walking kicks are a favorite for beginners because standing in one place for too long can get boring. Walking kicks can be done to the side or front to back. The key is to stay balanced and find a rhythm that works for you. If you have someone that can hold pads for you while you kick, then you will find it easier to stay balanced. If you don't have a mitt holder, make sure your kicks are deliberate but controlled so as not to injure yourself. Do about 10 to 15 kicks in one direction and then turn around and do another 10 to 15 in the opposite direction.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
- "Sports Nutrition Manual"; National Federation of Professional Trainers, Mark P. Kelly et al.; 2006
- "American Council on Exercise Personal Trainers Manual"; Cedric X. Bryant; 2003
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