Kickboxing for girls - benefits and contraindications, techniques and strikes for beginners with video. Kickboxing lessons for beginners Kickboxing training at home for beginners

Today, Kickboxing has gained great popularity among many contact martial arts. This is a fairly young sport, as it appeared literally in the last century. Nowadays, several basic types can be distinguished, especially, there is such as American kickboxing, even Japanese and many others. This contact type of martial arts has a special feature - it is the high intensity and speed of movements of the athletes themselves, and therefore this martial arts is inherently incredibly complex, as well as spectacular. This sport has become truly attractive to many distinguished directors, introducing techniques and fights into their films.

We give you unique training materials that reveal the whole essence of kickboxing. Today you can fully study the video course, which is called “Kickboxing Lessons”. This video includes irreplaceable recommendations from an honored trainer regarding the method of working special exercises for the legs. We have this online lesson freely available. Such training is the most convenient, since you, without leaving home, receive valuable advice from a real professional in kickboxing at any time! In addition to what has been said, all the exercises that you will see in the material presented online, and everything that you will see, you can easily do at home, completely dedicating yourself to training and working on certain techniques in your free time. If you follow the author's instructions step by step, you will be able to get the desired result in a short time; you must correctly adhere to the stance technique and other important elements in this sport. It should be noted that you will need good physical preparation, but you also shouldn’t forget about technique. There is a situation when an athlete with good technique wins a significant victory over an opponent who has much more strength. In short, you need to devote as much time to training as possible, honing absolutely every special movement to perfection until it becomes automatic.

Kickboxing video lessons

We will be glad that all those online lessons will become interesting and fascinating for everyone who wants to get interested in kickboxing. Here is the information for you in full, it will become an indispensable teaching aid for you in practice in pair training.

Men and women

Average price per lesson

Impact on weight

Injury hazard

They are training

Endurance

Speed

About kickboxing

Kickboxing is a fairly young trend. Due to the presence of punches and kicks, it is often confused with Muay Thai, but these are completely different martial arts. Unlike Muay Thai, kickboxing does not allow grabs, sweeps, knees or elbows. Kickboxing takes punches from boxing and kicks from martial arts. True, these blows are not so intricate, and kickboxing itself is not burdened with an elegant philosophy. Instead, kickboxing sections offer to study a dynamic and effective sport that develops resilience, strength and competitive spirit in the athlete.

Despite the fact that this is a fairly young sport, there are many kickboxing sections in Moscow, so you will have plenty to choose from.

Main directions in kickboxing

Kickboxing actively developed in two countries: America and Japan. In accordance with this, two directions in kickboxing differ.

The American version was formed from a combination of boxing and martial arts techniques. Japanese is a modified version of Thai boxing: there are bans on certain strikes.

Are there any restrictions for training in kickboxing sections?

Kickboxing classes in Moscow are available to everyone today. Almost every kickboxing section has groups for beginners and for trained athletes. Depending on the level of the group, the coach calculates the load. Advice: do not forget that this is a striking sport, which means that during kickboxing classes there is a chance of getting a black eye. For some, this can be a serious obstacle, although it is just a bruise, and even ballet can cause more serious injuries :)

In the process of learning kickboxing, there are three parts of training: preparatory, main and final.

Many kickboxing clubs in Moscow have children's groups, so you can always introduce your child to this sport.

What do you need for your first kickboxing lesson?

Sportswear for kickboxing lessons: T-shirt, shorts, comfortable shoes (sneakers, boxers). But later, if you decide to continue kickboxing, you will need to purchase protection. You will need a helmet, gloves and a mouthguard (a special protective plate for teeth). Helmets in kickboxing with additional head protection, since it is possible to receive a blow to the head either with a fist or with a foot. As you can see, you can’t do without protection during kickboxing classes, but it will reduce the likelihood of injury to a minimum. Kickboxing sections in Moscow are very popular, so finding stores with equipment will not be difficult.

Basics of kickboxing training methods:

The main method of teaching kickboxing is freestyle fighting. In combat practice classes, skills close to competitions are improved.

How is kickboxing training done?

A kickboxing lesson begins with a warm-up part: general physical training exercises, learning new material. This takes anywhere from 10 to 30 minutes, but is a very important part of kickboxing training. During the warm-up, you will prepare your body for the loads and set the rhythm of your workout. After this there are strength exercises, practicing techniques on apparatus and in pairs. At the end of a kickboxing session, a series of recovery exercises follows - the so-called “cool-down”. During the cool-down, the intensity of work decreases, exercises are performed without excessive muscle tension. This is especially important for an unprepared person - not to overload the body.

When will the result be visible?

It all depends on what results you expect. It will take 3-4 weeks to get into the training regime. Six months of regular kickboxing lessons are necessary to set up a strike and master basic techniques. You need to understand that a lot depends on how often you visit the kickboxing section, what natural abilities you have and how much you give your best in kickboxing classes and lessons. Your progress depends on both the coach and you.

How to sign up and choose a kickboxing section in Moscow?

Choosing a kickboxing section in Moscow and signing up for a class will not take much time. You can do all this right on our website. The website service presents the best kickboxing training sections in Moscow!

Just three steps separate you from your first kickboxing workout:

choose a club and lesson
sign up
receive confirmation of your appointment by phone

Done, you are amazing!

http://pobeda-v-drake.ru/ boxing, kickboxing, muay thai, karate, karate, taekwondo, taekwondo, aikido, wing chun, wing chun, wing chun, kung fu, kung fu, fight, knockouts, knockout,

ultimate fighting, mma, mixfight, mixfighting, krav maga, hapkido, self-defense, self-defense, fighting, fights, combat system, sambo, judo, wrestling, judo

blow, knockout blow, Russian style, inbon, Evgeny Shikhotov, aikijitsu, jujitsu, aiki-jitsu, jujutsu, aikijutsu, ninjutsu, ninja,

From the first training, a beginner in kickboxing is bombarded with a huge flow of information: new exercises, unfamiliar movements, complex striking techniques. Getting into everything at once turns out to be not such an easy task. Without clear recommendations, beginners make many mistakes. And the most interesting thing is that they believe in the correctness of their actions. In a large group, it is difficult for a coach to constantly monitor the actions of each student. Therefore, we take the initiative into our own hands, and I will tell you about the main mistakes and try to give universal recommendations for a novice kickboxer.

1. Don't let go of your hands. By defending yourself effectively, you will be able to withstand experienced fighters. Yes, this is difficult to do - your hands get tired and constantly give up. Over time, you will get used to it, but for now, create the habit of remembering your lowered hands and holding them higher. Otherwise, missed shots will be a harsh reminder of weak defense.

2. Constantly move – don’t stand still. As you know, a moving target is more difficult to hit. While in motion, your body will always be ready for sudden maneuvers (slopes, dives, pulls, etc.). But moving does not mean fussing. This is already a rookie mistake. Your movement must be conscious and controlled. Eliminate all unnecessary actions that do not bring any results. There is no need to twitch in response to any movement of the enemy.

3. Do not close your eyes. The body's normal defensive reaction to a blow is to close its eyes. But for a fighter this is a disadvantage, since during a series of blows, closing his eyes from the first blow, he will not see the next one. Therefore, you will have to learn not to be afraid of blows and not to close your eyes.

4. Don't be afraid of blows. In kickboxing, you can't just throw punches, because you are boxing with a living person, not a punching bag. You need to be prepared for the enemy's retaliatory actions. Many beginners do not try new combinations of attacks for fear of getting hit back. But without risk you will not know the effectiveness of all technology.

5. Don't lift your head. In a kickboxer's fighting stance, the head is tilted in such a way that the jaw on the left is covered by the left shoulder, and on the right it is protected by the right fist. Looking at the enemy from under his brows. Due to the unusual position, the head of beginners rises and opens up for the opponent to hit. This mistake often occurs among experienced kickboxers, which can lead to serious consequences. Coaches often exclaim to this mistake: “Swallowed a crowbar again?!”

6. Don't fall. The technique of correct impact implies a straight line of the body’s center of gravity perpendicular to the floor. If, when striking with your hand, your body moves forward from this line, then you begin to fall forward behind your hand. That is, the center of gravity shifts, and if you miss, you lose your balance and may fall. Work more in front of the mirror, paying attention to the correct technique of performing strikes.

7. Don't stay after being hit. Any delay after the strike can be sad for you. There is no need to be so curious and look closely whether the blow hit the target or not. We carry out a blow and instantly return the arm or leg to a fighting stance, not giving the enemy the opportunity for a successful counterattack.

8. Do not spread your elbows. Body blows are sensitive, take your breath away and can lead to knockout. Therefore, we keep our elbows narrower, protecting our torso from blows as much as possible.

9. Keep your opponent on his toes. Don't give your opponent pause to rest and think. Constantly pull him apart, strike him, break all his plans. Otherwise, he will deliberately build a winning battle tactic against you.

10. Think with your head. Intensive training and studied strikes drive the new kickboxer into a trap. He begins to think that thanks to his strength and excellent physical preparation he will become a legendary champion. Becoming just a robot performing a set of programmed gestures without experiencing fatigue is hardly the portrait of a champion. I don’t argue, maybe you will win several victories against the same fighters, but you will have nothing to oppose to a real champion. In kickboxing you need to think - use your head. Use feints, deceptive movements, false swings, various combinations of strikes, lure the enemy into performing a signature strike and much more.

By connecting your head to your training, you will understand the potential that kickboxing has for improving your fighting skills. You will begin to realize all your mistakes and will correct them yourself, without prompting.

In the meantime, take the listed ten mistakes as a rule - let them become your guiding star to an impeccable manner of fighting.

Master of Sports in kickboxing. He fought 80 battles, of which he won 75. I have been involved in coaching since 2003.

Feint movements - feints and combinations of punches in kickboxing. Part 4

Explosive speed and reaction exercises

Free book

Kickboxing news, training, striking technique, equipment, daily routine and nutrition, motivation and practical advice from the Master of Sports in kickboxing.

How to learn to fight at home

Not every one of us can boast of free time to attend training outside the home. Therefore, an article about how to understand martial arts and master them at home should benefit many, since no one is safe from ill-wishers who may suddenly attack you in a dark alley or in the entrance of your high-rise building.

The most popular and simplest, in terms of technique, is hand-to-hand combat. In order to master self-defense techniques, you do not need a 180-degree split or any other superpowers.

For beginners, it is enough to have fists that are ready at any moment to repel the attacks of an attacker. Traditional in everyday life is a direct blow.

Punching your opponent in the nose, jaw or eye will help you gain an advantage in a surprise fight and will give you enough time to escape from the enemy's sight.

If you have never fought before, these types of blows can seriously injure your hand. Therefore, it is more correct to hit with an open palm. This way, you have a greater chance of causing serious injury to your ill-wisher rather than to yourself.

Another popular technique is the uppercut - an upward punch to the opponent's jaw. Its advantage is that it is much more powerful than a direct blow and is capable of knocking out an enemy.

For those who already have sufficient fists, but believe that this is not enough to knock out an enemy when left alone with him, kickboxing comes to the rescue - boxing in which kicks are used.

His technique is quite diverse, and in order to master the desired techniques, it is better to turn to video tutorials, which are sufficiently available on YouTube.com.

This type of martial arts is also suitable for girls. If you don't even plan to learn how to fight, kickboxing can be just a good way to lose excess weight. As they say, two birds with one stone.

The most complex and professional style is karate. It will take more than one day or even a week to learn its techniques.

If you decide to become Bruce Lee at home, mentally prepare for daily and intensive training.

This type of martial arts is similar to kickboxing and emphasizes life-threatening kicks.

The stages of learning occur from the bottom up in the truest sense. First, hone your skills while sitting on the floor, striking back and forth with the ball of your toes and the edge of your foot. Below is an illustration of the fundamental techniques.

kick to the side - eko-geri;
back kick - ushiro-geri;
hitting with the forearm from the inside out - uchi-uke.

All of the above styles that can be used in a street fight are not always suitable for girls.

Therefore, let us turn to what is considered prohibited in professional practice, but is so necessary to protect yourself in the alley.

There is perhaps no more effective or simpler way to deprive an attacker of his advantage.

You can also hit with your knee if you are standing too close to each other and with your feet if there is a distance between you.

This method of mutilation is suitable when a situation arises in which the enemy is grabbed by the neck and pressed against the wall. If your hands are locked with your opponent’s, then with a sharp movement you can pull him towards you, while simultaneously striking him in the groin.

Suitable if you are being strangled and your hands are free to strike back at your enemy. Use your strongest fingers on both hands – your thumbs. Wrap your palms around the enemy's head and start squeezing the eyes with all your might.

You can hit with either a fist or an open palm. By using this technique, you can buy yourself extra time to get away from the attacker, as the consequence is severe pain and difficulty breathing.

All of the above methods of struggle are permissible only when you are in real danger. They should not be used in school or for outdoor display.

Also, there is no need to behave like a special forces soldier and try to finish off your opponent. At the first opportunity, leave the scene of the accident as quickly as possible and go to safer and more crowded areas.

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious it is:)

Mar 28 2017

Content

Many people who are not too familiar with boxing believe that kickboxing for girls is not a feminine activity at all. However, female kickboxers claim that regular training and practicing punches help them not only have an athletic figure, but also teach them self-defense.

What is kickboxing for girls

The combined techniques of martial arts such as karate, boxing, taekwondo, and Thai boxing for women are called kickboxing. Literally, kickboxing 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 athlete who demonstrates the best technique with his arms and legs wins.
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.

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 promotes the development of 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.

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 separated 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.

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.

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 over 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 long 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.

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. At 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.

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.

Contraindications

The main action during kickboxing training is throwing kicks and punches. For this reason, some girls are prohibited from engaging in this type of sport in a club or fitness center. So, contraindications for kickboxing:

problems with joints and spine;
disruption of the cardiovascular system;
pregnancy, lactation period;
severe obesity.

Kickboxing video lessons for beginners

If you are still wondering whether to sign up for a kickboxing class, then this collection 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.

Often, when people hear about kickboxing, they perceive this sport as a completely unfeminine activity. But is it? Kick-boxing literally translates as “fighting with legs and arms.” Many girls who have been involved in kickboxing since childhood claim that regular classes will help anyone not only have a stunning figure, but will also teach self-defense.

Characteristics of kickboxing

Kickboxing is a technique that combines techniques from martial arts such as karate, boxing, taekwondo, and so on. The modern process has changed little since 1985. For 33 years, only new rules and regulations have been introduced, which oblige girls to wear clothes for classes that will protect their breasts.

By and large, girls began to engage in kickboxing for the reason that they cannot always stand up for themselves in difficult and unforeseen situations. It’s not often now that you meet a man who is ready to stand up for a defenseless lady.

Varieties and directions

In modern practice, there are several types of this sport., which differ in content during competitions:

Advantages of classes for girls

Every year more and more girls are joining sports, because in the 21st century it is fashionable to be athletic and healthy. The variety of benefits from kickboxing is obvious:

Kickboxing for girls not only helps develop determination and endurance, but also allows you to develop self-defense skills, and most importantly, concentration. In order for the lesson to be productive, a kickboxer must carefully think through his actions, calculate the force of the blow, the enemy’s next move, and only then strike.

The main advantage of women's kickboxing is that with each lesson, ladies become more and more self-confident, because now they can not only stand up for themselves, but also become the object of everyone's admiration thanks to their toned figure.

Program selection

Once you have decided on your choice of activities, you will need to think about how you will study. This can be either classes in fitness centers, where kicks are practiced in dance, or individual or group classes with a trainer. The main thing is to understand that practicing this sport is not aimed at memorizing any blows, but at learning to control your body.

Rules for beginners

It is important to know that beginners are not sent to training until they have learned all the rules . The main ones are:

In addition, beginner kickboxers are divided by age, gender and weight so that the strength of opponents in the ring is equal during kickboxing training. For beginners, the first few lessons are especially difficult, as the large flow of information and learning complex strokes begin to seem overwhelming.

If you decide to engage in group classes, then you should know that the trainer does not always have time to monitor the correct technique of all students. Therefore, there are a number of recommendations for those who have just started mastering training..

Individual visits

It is known that any sport needs to be practiced regularly, and most importantly, with high quality, but this does not at all mean that one should resort to training too often. The thing is that your muscles will not have time to recover after exercise, and if you attend classes every day, then you most likely will not have the strength to perform the exercises. The best option is to attend kickboxing no more than three times a week, taking breaks between classes of 1-2 days.

Anyone who practices kickboxing will already see noticeable results in almost a month if they alternate individual classes with group ones. Individual lessons will teach you the correct technique, and group lessons will teach you how to work in pairs and build defense.

Fitness kickboxing for weight loss

If your dream is to lose weight, then kickboxing classes will help you get closer to achieving it, because in an hour of class you can burn up to 300-500 kcal. This occurs due to constant active movement during training. By accelerating your metabolism during exercise, you can not only “dry” your body of excess fat, but also make your muscles elastic and dense.

There are specialized fitness clubs where this type of exercise is called “cardio kickboxing”. There, kickboxing exercises are added to the usual aerobic exercises, for example, practicing punches. Groups are also usually divided by age. Kickboxing for adults will help not only tighten your figure, but also teach self-defense.

Basic techniques and strikes

Don't confuse regular boxing with kickboxing., because they have a number of significant differences between themselves:

There are a number of prohibited techniques, such as:

Hit with the lower or upper part of your hand, bent into a fist;
Hit with an open glove;
Push the opponent with your forearm;
Hit the joints, collarbone or spine;
Strike the area of the solar plexus or kidneys.

Tracksuit and equipment

A lot of attention should be paid to equipment for kickboxing. Its components are clearly stated in the regulations. For the first lesson you must have: protection, sportswear (that does not restrict movement), gloves.

For training, you will need several types of gloves: training, projectile, combat. Therefore, it is better to purchase them immediately. It is mandatory to have protection: bandage, helmet, mouthguard, knee pads. Women should wear a bandage to protect their breasts.