Aerobic kickboxing sometimes is also mentioned as ‘boxing aerobics’ or ‘cardio boxing.’ Aerobic kickboxing includes a wide range of various kicks, punches, knee strikes and self defense moves. This exercise could be beneficial as an excellent self-defense technique. This has been proven to be a superb advantage for females. Additionally, it is helpful in losing weight fast to gain and preserve a healthy body too.
Muscle and Fitness magazine ranked aerobic kickboxing as being the leading calorie burner amongst all fitness workouts with roughly 800 calories burned an hour. Competing exercises, like regular aerobics/dance sessions, burn only 500 calories per hour as a general rule.
The fundamental method includes the following: forward jab, uppercut and power punch, cross jab, shin block, knee strike, front high block, outside and inside middle block, front and push kick from rear leg or front leg and turning kick.
As found in the “American Muscle & Fitness Kickboxing Aerobics Manual” by Gregory Ladd, a rep, or repetition, is defined as an exercise performance where you lift a limb or weight from the beginning to the top of a movement, and back down again. Different varieties of reps include partial range reps, isometric (no movement) reps, and peak contraction (squeezing a muscle at the top) reps.
A set is defined as a continual array of single repetitions until you are done. A super set is when a trainee does two sets for the same or different set of muscles, with no resting points. Tri-sets are three sets performed in a row without a rest.
Kickboxing aerobic routines are usually a setup of a combination of sets and reps.
The eight main movements that compose all kickboxing aerobics activities.
1) Squat – Arching the knees, either one or both at once using any measure or position.
2) Leg Extension – Kicking either one of your legs forward, diagonally, sideways or backward while keeping the knee straight, bent or in motion.
3) Lower Leg Extension or Curl – Kicking your lower leg forward or back.
4) Toe Raises – Lifting or standing up on your toes.
5) Trunk Tilt or Twist -Tilting your trunk forward (as in kicking, crunches or toe touches) or to one side or the other, or twisting your torso in a rotary motion while punching.
6) Straight or Bent Arm Extension – Punching or swinging your arm straight out, up down, back, diagonally, or sideways, in any direction, with the elbow bent, straight or in motion.
7) Forearm Extension or Flexion – Straightening your forearm out in a chopping motion or curling it in.
8) Knee Raises – Kicking with your knee or lifting it as in a leg raise.
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