We want to start with a small remark that training at home and in the gym is like heaven and earth. Considering the simplicity of the strikes and their execution, you can easily learn them even at home, but the problem is that in the gym they offer you competitive practice, from which the experience of a real fight is forged. You can hit the punching bag as well as you like, but if your opponent is many times more experienced than you, then you will lose the fight. Therefore, let us remind you that at home you can only learn basic techniques and general physical training, but in the gym you will learn to put them into practice in a real fight.
What is kickboxing for girls
The combined techniques of martial arts such as karate, boxing, taekwondo, and Thai boxing for women are called kickboxing. Kickboxing literally translates as “fighting with legs and arms.” Women's kickboxing today is not much different from what it was originally - back in 1985, however, new rules have been introduced into the regulations, for example, the mandatory wearing of a protector that protects the chest.
Girls began to get involved in “male” sports more for the sake of self-defense, because there may not always be a man nearby who is ready to protect a defenseless lady in an unforeseen and life-threatening situation. Some ladies crave self-development, so they prefer to engage in sparring - this helps them look at their abilities differently and strengthen their character. According to the regulations, in one round of a female fight there can be up to 8 blows, so girls for sparring choose bulky gloves with which they can deliver a crushing blow.
Types of kickboxing
It is known that kickboxing comes in several types, which differ from each other in the content of competitive activity:
- Full contact (full contact) - when punches or kicks are delivered to the opponent without limiting force.
- Full contact with a low kick means that during a fight you can kick the outside and inside of the thigh.
- Light contact (light) is a type of kickboxing when accented blows are prohibited not only with legs, but also with hands. Due to such restrictions, the pace of battle becomes higher than in full contact. In light contact, the winner is the athlete who demonstrates the best technique with his arms and legs.
- Semi-contact (limited) is characterized by the prohibition of too strong impacts. In such a fight, strikes delivered while jumping are valued the most.
- Solo compositions. At competitions, compositions can be performed in a “hard” or “soft” style and with objects - a sword, sickle, knife, nunchucks. This type of kickboxing includes fragments of complex exercises of martial arts: karate-do, taekwondo, wushu, etc.
Contraindications
Before starting classes, you must undergo a full examination by medical specialists.
Children with the following pathologies are not allowed to participate in classes.
- Nervous system - concussions, epilepsy, mental disorders, neuritis.
- Hematopoietic organs - heart defects, sclerosis, high blood pressure, anemia, leukemia, hemophilia.
- Respiratory organs - asthma, pulmonary tuberculosis.
- Endocrine system - diabetes mellitus, Addison's disease, hyperthyroidism.
- Eye diseases - astigmatism, myopia, glaucoma, cataracts.
- Disease of the ENT organs - inflammation of the tonsils, nasopharyngeal adenoids, otitis media, diseases of the oral cavity.
- Digestive system - peptic ulcer, liver and biliary tract diseases, Botkin's disease.
- Skin diseases - infectious and fungal skin diseases.
- Diseases of the musculoskeletal system - arthritis, scoliosis of the spine of the third stage, ankylosis, dislocations, clubfoot, flat feet, chronic osteomyelitis.
- Infectious diseases, AIDS.
Temporary contraindications include various injuries and the post-traumatic period, respiratory and viral diseases.
Kickboxing for girls - benefits
More and more girls and women have become interested in this sport, because the advantages and benefits of kickboxing are obvious:
- In each workout, strength exercises are combined with cardio exercises, and their impact is evenly distributed throughout the human body. For this reason, the system has become popular among those who want to get rid of extra pounds and build beautiful muscles.
- Thanks to regular exercises, you can strengthen your back corset, improve your posture, pump up your abdominal muscles, upper shoulder girdle, legs, and buttocks.
- Due to the intensive work of muscle fibers, joints and ligaments, the girl’s risk of injury is reduced and her body is strengthened.
- Training normalizes blood circulation and respiratory functions.
- Kickboxing helps strengthen reflexes and improve coordination.
- Thanks to constant movement, every girl or woman can get rid of cellulite and stretch marks.
- With every lesson and victory, the girl gains physical strength, determination, and endurance.
What does kickboxing give to a girl?
Kickboxing helps develop perseverance and determination. In order for the training to be as effective as possible, a girl kickboxer must think it through before throwing a blow, and only then hit: first with her legs, then, having correctly run away, with her hands. In addition, girls who practice kickboxing are more confident in themselves, because their body becomes an object of admiration, and they can also stand up for themselves.
Strength development
Strength exercises for kickboxing include training with iron and on machines, as well as working with your own weight. First of all, let's start with the classics:
- Bench press in a lying position on a horizontal bench. When working with a medium grip, the load goes to the front shoulder muscles, chest muscles and triceps (necessary for a hard blow). Working with a wide grip loads the chest muscles to a greater extent, while working with a narrow grip loads the internal bundles of the pectoral muscles;
- Throwing the bar forward from the chest. Feet should be placed shoulder-width apart, for greater stability, raise the empty bar to chin level and sharply, jerkily throw (without letting go) from the chest, simulating a blow. It makes sense to do the exercise in three approaches, each with 15 jerks. By regularly performing the task, you will notice the force of the blow and the developed shoulder joint;
- Rope training. Many modern gyms do not have a high ceiling, thereby depriving them of the excellent opportunity to climb a rope without using their legs and thus pumping up their shoulders. Even in this case, there is a way out - secure the middle of the rope, grab both ends and perform undulating sharp movements;
- Core strengthening challenge. To do this you will need a sports weight. Place it on the floor, your feet should be shoulder-width apart, grab the handle (left hand palm up, right hand palm down) keeping your back straight and perform movements towards the hand with your palm facing up. The weight is lifted behind the head and transferred to the second hand. Circular movements are performed first in one direction (several times in one approach), then in the other.
Kickboxing classes for girls
This sport combines strength exercises and cardio exercises that involve the entire body. Kickboxing classes are largely aimed not at practicing any specific blows, but at ensuring that a girl can master her body to perfection. Depending on what you want to get from kickboxing, you should choose how you will practice - with a personal trainer or first visit a fitness center where kicks are practiced in dance.
For beginners
It is worth noting that beginners are not allowed to train until they have thoroughly studied all the rules. Thus, kickboxing for beginner girls prohibits any pushing, and all strikes must be practiced - clear and technical. Before training begins, female fighters are divided by height and weight so that the opponents are on equal terms in the ring. A prerequisite for beginners or professionals is to warm up on a skipping rope.
Individual training
It is necessary to engage in almost any sport regularly and efficiently, but not often, so three workouts per week would be the best option. Even individual kickboxing classes are not worth attending more often. Every girl will get any desired result from kickboxing in just a month if she alternates individual classes with group training. Both of these types are beneficial, for example, group classes teach you to work in pairs, clearly show why you need to know the technique, why cover your face with your hands.
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For weight loss
Like other sports, kickboxing helps not only build muscle, but also get rid of extra pounds, loose body, and cellulite. By choosing the type and intensity of training, a girl will be able to burn 300-500 kcal in just an hour. Kickboxing for weight loss and slender legs is an ideal option, because such active movements “dry” the body, without increasing the muscles, but making them elastic and dense.
RECOMMENDATIONS
All clubs offer free first classes. Be sure to use it to meet the trainer and learn about the conditions in the gym. Make sure that the workout begins with a warm-up, includes time for stretching, and that the number of people in the group does not exceed what is stated.
Read information about the coach, how many athletes he has trained or what successes his students have achieved. If the coach has not yet achieved great success, then look at his personal achievements.
Kickboxing - techniques and strikes
The basic kickboxing techniques and stances are similar to those in English boxing, but they have a number of differences:
- Kickboxing uses kicks - sweeps: with the instep and the inside of the foot. You can see in the photo how beautiful the hook with a turn looks.
- The main kicks are delivered while jumping, with a bent knee or a turn. These include a hook kick, a circular kick with either leg. An overhand strike is no less effective, when an athlete raises his leg above the opponent’s head and delivers a distracting blow with his heel, because it is difficult to knock out an opponent in this way.
- Punches include such as an uppercut, a jab (with the hand closest to the opponent), a punch (with the hand farther away from the opponent), and a swing (from the side from a great distance). Also in kickboxing there is such a blow as a backfist: by hitting from a turn with the back of a half-bent arm, you can immediately knock out your opponent.
Prohibited tricks
This kind of martial art for girls also has some limitations in combat. So, prohibited blows in kickboxing:
- side, bottom or top side of the fist;
- the inside of the glove or an open glove;
- pushing, hitting with the wrist or forearm;
- elbows, blows to the joints, collarbone or spine;
- blows to the chest or kidneys.
How to choose a section
When choosing a kickboxing section for children, it is very important to determine the skill level of the trainer. You should pay attention to the number of successful students, the number of their victories. You can listen to the reviews of parents who have been taking their children to the club for several years.
A coach must be not only an outstanding athlete, but also a good psychologist. Pupils should feel a sense of trust and respect for him.
A very important condition is the equipment of the gym and the availability of equipment.
It is desirable that the club is located close to home or has good transport links.
Fitness kickboxing for girls
If you decide to take care of your body and get rid of those annoying pounds, then believe that with the help of kickboxing it will be very easy to do this. In the fitness club you can try cardio kickboxing, where elements of combat are added to aerobic exercises - this will not only improve coordination, but also make you stronger and slimmer. It is worth noting that even in a fitness center, kickboxing for adults is not only body shaping, but also teaching the basics of self-defense.
At what age can you start training?
The most optimal age to start kickboxing is seven to eight years old. By this age, the little person’s body is almost completely formed. The skeleton has the necessary rigidity, and the muscles and ligaments are quite elastic and strong. In addition, the junior student already has the desire and motivation to study in this particular section. Regular training will allow you to achieve high results by the age of 15-16.
However, parents of four or five year olds can safely bring their kids to the sections. There are preparatory programs for them. Here classes are held in a light playful way.
But at the same time, children learn basic techniques and get used to the training regimen. And they are the ones who become the most promising athletes for the coach.
Kickboxing equipment for girls
Before going to kickboxing training, you need to purchase the necessary equipment, because this type of boxing has its own clear rules. Gloves, clothing, protection - the main positions. It is better to buy three sets of gloves at once: training, projectile, combat. Clothes for kickboxing should be special: a top and trousers (or shorts) that do not restrict movement. Protection includes boxing bandages, helmet, mouthguard, ankle pads, shins. For girls and women there is also a bandage to protect the chest.
Kickboxing video lessons for beginners
If you are still wondering whether to sign up for a kickboxing class, then this selection of videos will prove to you that many girls like this sport. It is also worth noting that representatives of the fair half of the population do not become “masculine” from boxing; on the contrary, as a result of training, their figure becomes more feminine, fit and beautiful.
Women in kickboxing
Fat burning kickboxing workout
Fat burning workouts Kickboxing
Preparation
Many online trainers immediately begin their lessons by showing punches and telling them how to hit them correctly. This is good for viewing, but not so much for students. The fact is that a trained fighter has a fairly resilient body, “suitable” for training. A person who has only seen the gym in pictures is simply not ready to learn kickboxing, even if it’s just practicing punches on a bag. Therefore, the very first thing you should do is prepare yourself for impact training. This means that you need to get your physical fitness and stamina in order a little, and, to put it even more simply, take a short course of general physical training.
