Fitbox – aerobic exercise and elements of non-contact combat in one workout

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Fitbox is a group aerobic fitness class. To the music, punches and kicks are made on the pear. The instructor composes the training himself; there is no single standard. The goal is to burn as many extra calories as possible and improve women's problem areas. Over 700 kcal is consumed per hour .

fitness boxing - what type of fitness is it?

Fitness boxing is a group aerobic training that involves kicking and punching a special punching bag, and does not involve contact fighting. Such equipment is lighter and softer than a punching bag, and does not allow injury to the knuckles of the hands and bruises. Such training is carried out in a fitness format, namely with the help of a qualified instructor who sets exercises one after another in a non-stop mode at a certain pace.

The main elements of the fitness direction are borrowed from boxing and kickboxing, hence the punches and kicks. The elements are performed alternately on each side for a certain number of repetitions to the tempo of musical accompaniment.

As in any area of ​​fitness, the training begins with a classic aerobic warm-up, it also has a main part - punching a punching bag, a strength part consisting of exercises that develop certain muscle groups, and a cool-down - stretching.

Fitbox classes last 50-60 minutes. It is advisable to train no more than three times a week, otherwise you may overtrain and increase the risk of injury. In addition, to obtain positive results from exercise, the body needs to have time to recover, since not only skeletal muscles are overloaded, but also the heart.

Due to the fact that the direction is aerobic and high-intensity, designed primarily to strengthen the heart and lose weight by increasing heart rate, force and impact during impacts are not needed, as there is a risk of injury. During training, the main thing is to maintain a given pace and not to fully extend your arms and legs at the joints , that is, your elbows and knees should not be completely straightened during impact.

Elements of fitbo are understandable and accessible for women and men of any age and level of physical fitness, the main thing is to take into account contraindications. The coach shows and explains the correct hitting technique, so the likelihood of injury is reduced. Unlike classical and step aerobics, the elements of fitbox are not combined into bundles and have nothing to do with choreography in the style of fitness trends. Therefore, you don’t have to stand still, thinking about performing movements.

Also, elements of fit-bo are often used in individual lessons with a trainer, in which blows are performed instead of a punching bag on special “paws”.

But do not confuse fitbox with such areas as tai-bo, ki-bo, box aerobics, since these classes are performed without the use of special equipment, and movements are performed both in combinations and separately, and only due to the amplitude and speed of the blows , like shadow boxing, but without the punching bag.

Features of classes for girls

For girls, fitbox has the following advantages:

• really high calorie consumption;
• uses the muscles of the arms and shoulder girdle;
• allows you to strengthen your hips and buttocks (but not pump up);
• relieves stress and boredom.

Men also attend this class, the lesson is not gender specific. Usually they stand on the bag according to the strength of the blow and the guys hit the same bag with the guys. But there are also exceptions. Training does not develop any “male muscles” or qualities. This is regular fitness, without any emphasis on contact fighting.

Some instructors say that the lesson will help girls with self-defense, but this is not true. In a real fight, other qualities and a well-placed blow are required. Fitboxing is more likely to develop mobility, coordination and general physical fitness.

Recently, the second direction of fitboxing has been developing - one-on-one training with an instructor, where the student is taught the technique of striking and she works not only on the pear, but also on the “paws” with the trainer. This is closer to real boxing, but the goal of the classes is more weight loss than self-defense.

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The benefits and harms of fit-bo

Advantages:

• In one hour of exercise you can lose from 700 to 1000 kcal, since the workout is high-intensity and provides a high heart rate, this is one of the best fitness areas for weight loss.
• Strengthens the main muscle groups not only through strikes, but also through strength exercises.
• Relieves stress thanks to a well-known stress relief technique - punching a punching bag. Although the positive atmosphere of the lesson also affects the improvement of mood.
• Fitbox is suitable for both girls and men.
• The training does not involve contact combat, that is, the trainees do not box each other.
• Training improves joint flexibility and mobility, improves overall endurance and well-being.
• Strengthens the cardiovascular and respiratory systems.

Flaws:

• Impacts pose a risk of injury and deformation of bones and joints.
• Heart rate increases to a high level, so this type of fitness is contraindicated for people with diseases of the cardiovascular system.

Advantages and disadvantages

Recipes for healthy eating

Stuffed apples with raisins, walnuts and dates

• 8.9 g Protein
• 0.6 g Fat
• 8.6 g Carbohydrates
• 82.9 kcal

20-25 min.

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Other recipes

Fitbox complex and main elements

Basic elements - punches taken from boxing:

• Jab is a straight punch.
• Cross - strike with the far hand.
• Hook - side blow with a bent arm.
• Uppercut is a blow from below.

Elements from kickboxing - kicks:

• Back kick - back kick.
• Jumping kick - a jumping kick.
• Crescent kick is a reverse side kick.
• Side kick is a side kick.
• Front kick is a straight punch.

In these videos you can learn in detail about the basics and format of group fitbox training.

How does this happen?

First, there is a warm-up, which consists of running, simulating impacts and stretching. After it, the coach lines up the participants in front of the mirror, and training takes place on slopes, movements or strikes. During the lesson, work in pairs also takes place, but it does not involve sparring. In the fitbox, participants “play” with each other. One person needs to touch the palm of the other, and the opponent must build a conditional defense. After such exercises, participants train punches on bags and paws, the final training is work with the press, stuffed swords and light weight.

“When people find out that I do fitboxing, they are very surprised”

– What results have you achieved during these six months of study?

– My endurance has greatly increased and my right calf has become much stronger, because... in the stance you place your left foot forward. And always! Due to this there is such a load. I can say that the fitbox “tightens” your arms well. I didn't go to these classes with the goal of losing weight or anything like that. I needed physical activity in order to feel good and cheerful, and to keep myself in good shape. But I can’t help but note that I’ve strengthened my arms a lot, I can even boast of small biceps!

– What advice can you give to those who are just starting their journey in fitboxing?

– Don’t forget about warming up before training, because the load applies to almost all muscle groups. And of course, try it, practice, don’t be afraid! And one more little piece of advice for all girls, tested from personal experience : never take gloves larger than 10 ounces!

Photo: mujinstruktor.cz, fitnessplus.ru, vk.com/club22935365

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Basic exercises included in the training program

Direct hits. The main stance is with hands at jaw level, fingers clenched into fists. The abdominal muscles are tense, the stomach is pulled in. As you exhale, one arm straightens with a sharp movement and a fist strikes forward. The second hand closes the jaw. In the main training mode, strikes with each hand alternate at a fast pace.

Cross right hand. The left leg is extended, the right leg is behind. As you exhale, a blow is struck along the trajectory of the ellipse, after which the hand returns to its original position. This exercise strengthens your back muscles and improves your posture.

Slopes. The body is deviated from the intended attack of the enemy. The condition for a good slope is a sufficient amplitude of movement. The main movement should be performed by the abdominal muscles and the movement of the hip joints. When performing a slope to the left, the weight is transferred to the left side of the body (when performing a slope to the right - vice versa).

Knee strike (right, left). The active knee is brought forward, the weight is transferred to the other leg. The blow is delivered through the air.

In addition to strikes, the set of tai-bo exercises includes combinations (cycles) of elements. For example, a “ladder” - several forward-directed punches from a straight stance, plus a series of multidirectional slopes, plus knee strikes. The number of repetitions and difficulty may vary depending on the level of training.

The tai bo complex also includes breathing and meditative exercises aimed at relaxation and restoration of energy reserves. This combination helps relieve stress and improve recovery after exercise.

Fitboxing for adults

Fitbox is very useful, not only for young people, but is especially effective for adults, for whom practicing regular martial arts may be difficult due to age or health status.

Fitboxing promotes health and improves the functional state of the neuromuscular system. At the same time, injuries during Fitbox training are minimal, and with individual training, it can generally be reduced to zero.

Fitboxing training develops strength, agility, flexibility and coordination, and also increases the body's ability to recover from emotional and psychological stress.

A special feature of Fitbox classes is the mandatory consideration of the individual characteristics of the trainees and the general health orientation of the classes.

Not in the eyebrow, but in the eye

Will practiced hooks help on dark streets? “Boxing gives you psychological confidence. You get used to dodging blows and understand how to neutralize the enemy if necessary,” says Kirov. – This situation is not even stressful for you: liver, chin, spleen – you know exactly which points to act through. There are different situations: you need to protect a girl, or you just need to deal with an aggressive passer-by - my students have come in handy with the skills acquired during training more than once.” Romanenko counters:

Your skills are your weapon, but they cannot be used. You probably know that an athlete will not fight outside the ring.”

In short, it's a double-edged sword.

Follow the rhythm!

In multiplayer you can have fun waving your arms while performing joint combos In multiplayer you can have fun waving your arms while performing joint combos

You should always sway in your stance and throw punches to the rhythm of the music. All classes at Fitness Boxing are held to remixes of popular songs: Video Killed the Radio Star, Shut Up and Dance, Bad Romance and other compositions that hit the world charts.

The selection will definitely not impress anyone who likes to press the iron under a strong guitar riff, thunderous drums and a broken voice behind the microphone. She has a more important task - to set a rhythm to which it will be convenient to make strikes.

The music library copes with its task. After a couple of classes, the body itself begins to sway to the beat of Bad Romance. The only problem is the number of tracks. There aren't many of them. Some of them are blocked. New ones open as a reward for training every day.

Find faith

Good boxers believe in something: in themselves, in God, in the omnipotence of the human spirit. To enter the ring and last twelve rounds, you need to have courage and desire. If you don’t believe in anything, and you have nothing to turn to for help in difficult moments, then you won’t be able to survive the entire fight, no matter how great your form.

The video is posted in the public domain on a third-party resource; the blog editors are not responsible for the content of the video and its quality and do not guarantee its availability and the ability to view it in the future.

That's all for me. See you on the pages of my blog.

Best regards, Yuri Kutsenko

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Workout clothes

The main requirement is that sports equipment does not restrict movement. This can be tight or moderately loose sports pants, a top, a T-shirt or a sweatshirt made of natural fabric. Shoes – comfortable fitness sneakers with stable, non-slip soles. Additional equipment includes boxing gloves. Some fitness centers use light dumbbells instead of gloves as weights.

Preparation for classes

If you have no contraindications, but your level of athletic training is low, an adaptation period is necessary to prepare your joints and ligaments for stress.

Who needs a preliminary program:

• for beginners with poor physical fitness;
• aged people;
• having excess weight.

After 1-2 months of soft retractive exercises, you can move on to the main tai-bo complex. During preparation, the muscles will become stronger, the elasticity of the ligaments will increase, and the risk of injury will decrease. At the preparatory stage, elements from yoga, Pilates, aerobics, and simple strength exercises are excellent.

Boxing for girls: stereotypes

Often girls are afraid to cross the threshold of the studio, believing that boxing is not feminine. “Completely compatible concepts,” retorts Anastasia. – Now many people know how to combine softness and hardness. It depends more on the person and his desire to develop without forcing himself into a mold. Maintaining a balance between inner strength and femininity is worthy of respect.”

“Try to come to our gym and say that boxing is not a women’s sport,” Maxim says weakly. “We have a lot of girls, and they are all the embodiment of femininity!”

Maxim is even modest about “a lot” - Boxing Brothers has more than 70% girls. Guys mostly take personal ones.”

Boxing and weight loss

Perhaps, but depending on how it is. A good example is the co-founder of the Brothers Boxing studio, Slava Panterov: he loves sweets and has perfect abs. “With regular training, you can allow yourself your favorite foods, but everything is individual,” explains Maria.

“The law of conservation of energy works,” Alexander clarifies. – During each workout you burn a certain number of calories. And how many calories do you get from food? If you burn more than you eat, you lose weight.” “It’s better to contact the coach directly for a list of do’s and don’ts,” adds Maria.

Hello virtual trainer

Each trainer in the game has a unique build, voice and appearance Each trainer in the game has a unique build, voice and appearance
The first time you launch the game is like setting up a fitness companion. Enter your height, weight and purpose of exercise: keeping fit, complex chains of exercises. All this allows the game to choose the right program for you and analyze your progress.

Switch is not a smartphone; it cannot work with smart watches and bracelets. Therefore, Fitness Boxing will ask you to update your data after a few days to further recommend current workouts.

For fans of Japanese, Fitness Boxing provides a change of voice acting for each trainer. For fans of Japanese, Fitness Boxing provides a change of voice acting for each trainer.

After setting up, the player is met by a personal trainer, a local guide to the wonderful world of fitness with elements of boxing. There are four girls and two young men to choose from. Each of them has a unique build, voice and wardrobe. Why is it important?

100% of the time you will hear and see the coach on the console screen or TV. He or she will praise you, correct you, and give you advice. This is why having customizable virtual avatars is so important to the game. Tired of smart Lin training with you in yellow sneakers for a week? Unlock the blue ones by practicing diligently every day.

You can not only dress up your trainer to your liking, but also set a different hair color, eye color, and tan level in the menu. You can not only dress up your trainer to your taste, but also set a different hair, eye color, and tan level in the menu.

Of course, the game does not monitor the correctness of your movements and position in space. All you can do is follow the trainer’s movements and listen to his tips. For example, periodically reminding you at what angle you need to bend your arm for an uppercut.

Peace of mind

Any physical activity has a positive effect on your state of mind. But boxing is a record holder in this regard. “With our frantic pace of life, people often face the problem of emotional burnout and psychological fatigue,” states Anastasia Fadina from Section. “And at this moment, the best medicine is the emotions that need to be thrown out.” Or, conversely, get it from outside.

In sparring, competition and the desire to win spur you on - it’s as if you come to life, and at the end of the training there is no negativity left. Just a pleasant feeling of physical fatigue.”

Maxim adds: “The girls go to training with such enthusiasm! I can safely conclude: their state of mind is excellent. And to whom a chiseled figure and accuracy did not give self-confidence?

Contraindications

Tai-bo is not a martial art, it is a type of fitness, so the restrictions are related only to the physical condition of the body. Before you start exercising, you should consult your doctor to rule out possible contraindications.

Classes should be postponed:

• In the first months after birth. You can start training after a preliminary 1-2 months of training in “softer” types of aerobics.
• For inflammation of ligaments, joints, tendons, muscles.
• During the period of exacerbation of chronic diseases or during acute respiratory viral infections.
• If your BMI is over 30, you will not be able to reduce your weight to an acceptable level.

In addition to relative, time restrictions on classes, there are more serious absolute contraindications:

• hypertension;
• arrhythmia, other serious pathologies of the heart and blood vessels;
• severe trauma in the past;
• chronic diseases of joints and ligaments;
• eating disorders.