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How To Perform Cardio-Boxing For Super Fitness
Ever wondered why most sports scientists agree that
cardio-boxing is one of the best forms of exercise, well it is
because it conditions the total body and provides a complete
workout for your cardiovascular and endurance systems. Lets have
a look at the benefits:
The major benefits of cardio-boxing include:
· Increased Stamina · Increased Strength · Increased Speed ·
Increased Coordination
Cardio-boxing also promotes a person's well being by
strengthening their self-discipline and combined with strength
training it's well and truly the total package for self-defence
and fitness and usually consists of:
· Adjusted heart rate work · Actual boxing techniques The usual
workout consists of the age-adjusted heart rate work starting
with 10 minutes for beginners and leading up to 20 minutes for
the more advanced. For the second part of the workout, you'll
need to perform and practice 20 minutes of actual boxing
techniques.
Cardio The best way to measure the effects of an exercise
program on your body is to check your pulse.
The easiest way to check the pulse is to place your index and
middle fingers on your carotid artery or the wrist. Immediately
after the exercise, count your pulse for 15 seconds and multiply
by 4.
You can also check your pulse during the exercise but with
safety as a first priority. To get a more precise reading of
your pulse rate, purchase an electronic device from any sports
store.
Now you have your exercising pulse rate or heartbeats per
minute. We'll be concentrating at the upper end of your pulse
region: the 50% - 70% ranges.
To figure this out, deduct your age from 220. Suppose your age
is 40, deduct this from 220 and you get 180.
50% of 180 is 90 beats a minute, 60% of 180 is 108 beats a
minute, 70% of 180 is 126 beats a minute and so on.
Don't jump into 70% work straight away. Start with 50% and
slowly work your way up to the 70% upper limit.
Start with no more than 10 minutes, and work up to 20 minutes.
Once you're comfortable with working out for 20 minutes at 70%
then try to increase the heart rate up to 80%.
Mix up your cardiovascular activities in the gym. Use the
treadmill, skipping, rower, climber, and bike and other
equipment that might be available to you. Boxing
The boxing stance is the posture a boxer takes before and after
every action depending on whether you are left or right handed.
We'll be dealing with the most common; right-handed. For
left-handed people, just reverse the instructions. Stand with
your feet shoulder width apart, with your left foot in front of
your right foot. Your right heel should be slightly raised with
your left foot flat on the floor and toes pointing ahead.
Bend your knees a little and balance your weight comfortably and
evenly. Place your elbows close to your body with your left fist
held at head height and in a position that corresponds to your
left foot.
The right fist should be at head height also and guarding the
chin, with both elbows protecting your body and both fists
protecting your chin.
This is your defensive and offensive position after throwing
punches, so please practice this before going any further. When
moving forward in this boxing stance the left foot moves forward
first and then the right follows.
When moving back, the right moves back and then the left
follows. When moving sideward to the right, the right foot moves
first followed by the left. When
moving sideward to the left,
the left foot moves first followed by the right.
Practice this moving forward, back and sideward in the boxer's
stance until it is done smoothly and quickly. Remember to keep
your guard up and elbows tucked in to your sides.
Keep your head at eye level with your upper body leaning forward
slightly. In boxing it is important that punches are thrown
quickly and then bought back quickly to assume a defensive
posture. Punching
A left jab has many uses, it can be used for both offensive and
Defensive actions. From the set stance the left arm is pushed
quickly and forcefully forward, the weight is shifted to the
front foot. The fist moves in a straight line and straight back
again for defence.
At the moment of impact the back of the hand and the lower arm
are in a straight line. Keep the right fist in the defensive
position and elbow tucked into the body during the movement.
The straight right is also known as the punching hand and can be
thrown with considerable force. The arm moves straightforward
from the chin, the body weight is shifted to the front foot with
the ball of the foot of the back leg pushing into the floor for
more power.
The back of the hand is straight and pointing up at the moment
of impact. The arm is then immediately pulled back for
protection after the hit.
The left hook to the head and body is an effective punch for
closer range work. From the set stance turn your left shoulder
quickly and move your elbow up to shoulder height. The fist
moves in a circular motion to the target, with the elbow bent.
Rotate your hip and body whilst pressing your front left down
keeping the back of your fist pointing up and in a straight line
with the lower arm. The left hook to the body is similar to the
above but increases the rotation of the body
The right uppercut is also carried out at close range. Drop the
lower part of your punching arm until the lower and upper arm is
at right angles to each other. The back of your hand should be
pointing away from you, now thrust your arm forward and upward
to your target.
Shift your body weight to your front leg and rotate your hip and
shoulder on the same side. Remember to keep your left fist
guarding your chin during the entire movement. Now practice all
your punches until they are done quickly and smoothly.
To develop speed and endurance, try punching straight left and
right combinations into the heavy bag. The duration of the
exercise period is the same as the rest period i.e. 10 seconds
exercise, 10 seconds rest, 20 seconds exercise, 20 seconds rest,
and so on. Move up higher as your condition improves.
Believe me after you start applying Cardio-Boxing to your
regular fitness workouts your cardiovascular and endurance
systems will thank you for it.
Gary Matthews is the author of the popular fitness eBooks
Maximum Weight Loss and Maximum Weight Gain. Please visit
http://www.maximumfitness.com right now for your 'free' weight
loss or muscle building e-courses.
About the author:
Gary is the author of several popular e-Books, including
"Maximum Weight Loss in Ten Weeks" - the complete eBook and
time-saving solution for burning away unwanted fat, and "Maximum
Weight Gain in Ten Weeks" - easy-to-use and follow techniques
that serve as a guide to muscle growth without having to "live
in the gym". Please visit http://www.maximumfitness.com right
now for your 'free' weight loss or muscle building e
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