Wednesday, 3 June 2020
Kickboxing Basics
Kickboxing has various forms, points, light contact, full contact, K1 and low kick all require variable differences according to style, however all have key areas in common.
Many coaches and fighters alike train in a multitude of formats utilising outdated and. Incorrect techniques and systems.
As a fighter you need to be aware of the various elements of functional movement and especially human movement
Push
Pull
Hinge
Locomotion
Gait
Each of the human movements can be broken down into further sub categories taking into account sports specific movements and needs analyses for your sport.
Below are the main 5 key elements of kickboxing strength and conditioning, with. Speed being subdivided so it's easier to follow and understand.
Speed - ability to move quickly but can be broken down into two areas;
Reaction - how fast can you attack, counter, defend,
Agility - ability to move your body quickly in various directions
Targeting - variable parts of your opponents body with ease and consistency
Timing - Timing is hitting your intended object and reaching maximum speed, right at the point of impact
Power - is simply Strength x Speed which is basically the explosive force exerted this generates power.
Kicking
Any kick in martial arts can basically be broken down into four basic parts if we omit strength and power.
Flexibility
Focus
Technique
Trunk
A lot has been written with regard to kicking, my aim is to keep it simple for this post.
Flexibility - just because you have great flexibility it doesn't mean you have good control, work on both as part of a warm up programme using them in tandem and singularly to create a more flexible controlled kick.
PNF stretching and RAMP warm ups can help with this, as a lot of kicks are interchangeable in delivery especially from the start to chamber point.
Focus - this part is simple ensure that you focus on one kick at a time practicing perfect technique with flexibility and control, if both don't go together stop and practice kicks that can be controlled and delivered correctly at a lower height. Don't lose hope, stay focused. When kicking look just past where your foot would or has struck the target, as thats where it needs to be.
Technique - keep it simple breakdown each kick into component parts and practice each part slowly slowly building in speed and power, again stay focused
- Fighting stance
- Chamber
- Extension of kick
- Return depends on the kick, e.g. back to chamber or back to stance. Think Axe kick or sidekick where you return to
- Fighting stance
Trunk - commonly known as the core, the trunk your abs and lower back play a huge part in stability and power when conducting kicks so they also need to be used in a controlled manner when executing kicks and practising technique and strengthen
Anatomy of kicks
Spinning heel kick
Often seen as a counter kick this kick is in fact a strong and powerful kick if delivered properly remembering in various styles spinning heel kicks can be delivered to your opponents head all the way down to the calf.
When practising this kick take into account five key areas
Distance
Speed
Power
Target
Accuracy
Muscles used during the kick are
Gluten, hamstrings, quadriceps,deltoids,calves,rectus abdominis.
Two key stretches for helping improve your kick
Pigeon stretch for quads, groin and hips
Reverse half moon improves balance, stretches hips, legs, chest and spine.
Side Kick
A uniquely strong kick and much utilised by kickboxers the world over. This kick has a number of variations but the key elements remain the same
Muscles used
Quadriceps
Gluteus medius
Calves
Abdominals
Latissimus dorsi
Tibialis anterior
Two key stretches to improve your sidekick
Side angle stretches quads, hips and side
Pigeon stretches the hips, quads and groin.
Axe kick
A strong and unique kick but leaves one open to counter attack.
Muscles used
Quadriceps
Guess maximus
Hamstrings
Rectus abdominis
Obliques
Two key stretches to improve your axe kick
Forward bend stretches calves hamstrings and hips
Kneeling lunge stretches hip flexors and quads
Roundhouse kick
Ultimately one of the three basic traditional kicks and has a number of variations.
Muscles used
Quadriceps
Obliques
Gluteus
TFL
Pectorals calves
Rectus abdominis
Soleus
Two key stretches to improve your roundhouse kick
Warrior 2 stretches adductors strengthens legs, hips and shoulders
Triangle strengthens quadriceps,stretches shoulders, chest, hips and spine
Front thrust kick
This is probably the most fundamental kick of the three basic traditional kicks in any form of stand up martial art. Normally executed from the back leg in order to generate power and increase power.
Muscles used
Quadriceps
Extensor digitorum Longus
Extensor hallucis longus
Calves
Rectus abdominis
TFL
Two stretches to improve your Front Thrust kick
Warrior 1 strengthens lower back stretches your quads and shoulder
Toe Walk strengthens and stretches toes and calves.
Front Snap Kick
A very fast kick but not as powerful as the front thrust kick and is normally thrown off the front leg. Again one of the main fundamental traditional kicks.
Muscles used
Quadriceps
Gluteus maximus
Quadriceps calves
Rectus abdominis
Calves
Stretches to help you improve your snap kick
Calf raise and calf down helps to strengthen the calves and stretches the Achilles heel
Kneeling Lunge stretches hip flexors and quads
Sport and recreation
Article Source: https://EzineArticles.com/expert/Brian_Fernie/130007
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Tuesday, 2 June 2020
Your Gym Membership and Coronavirus
At the moment, with the Coronavirus epidemic happening worldwide, we are being told by experts that gyms are 'high risk' environments. Keeping healthy and looking after yourself will help your immune system' but gyms (especially right now) are not the place to be.
We need to increase our body's immune system, not increase the odds of infection by putting it in a 'high risk' environment and the risks of ill health. Many gyms at the moment are closed due to Coronavirus.
However, we need to keep healthy, keep exercising and moving but is having a gym membership now or indeed in the future the answer?
7 reasons to cancel (or indeed, not renew) your gym membership.
- The very environment of the gym is such that Coronavirus (or any virus for that matter) can spread quickly because of high levels of sweat that, unfortunately, are a by-product of the environment.
- At the moment, the experts tell us even though they believe the virus does not spread through sweat, it definitely can if a person touches hard surfaces that are infected and gym equipment is ideal for this, especially if someone coughs or sneezes and then contact the surface of the gym equipment.
- You may be thinking well, 'I don't sweat,' and this may be true. However, others will, and their sweat and the possibility of spreading the virus can go onto the equipment you will be using next.
- Experts tell us this virus survives best on hard and plastic surfaces, and again, unfortunately, gym equipment is an ideal breeding ground for it, so sharing gym equipment, may increase the likelihood of transmitting the infection from person to person.
- Gyms are a perfect place for any virus because they are typically humid and damp and dampness is a bad thing when it comes to germs spreading.
- During a gym workout, you are close to others, especially in set classes where the likelihood of transmission can be high, mainly depending on the gym, it's layout and class sizes.
- If your gym has a steam room again, you are currently advised not to use it because of the high humidity levels in them. Ask yourself the question is it worth it?
If you do decide to go back to the gym - remember you owe it not just to yourself but your Loved Ones to keep washing your hands and maintaining a high standard of hygiene at all times.
However, we need to stay active, and we still need to exercise; it's an essential part of good health, especially right now, when you need to be increasing your levels of immunity to fight disease.
Below are some tips on what you can do if you do still want to go to the gym when they re-open (if they have not already based on where you live).
Make sure in future you wipe down all the equipment you use before and after each workout.
- If there are sanitizers (and there should be), use them.
- Wash your hands as often as possible, especially after each workout session.
- Use paper towels.
- Be super careful at the gym and more conscious of your hygiene routine than you usually would be.
- Keep washing your hands regularly, even when you get home.
Try and create a home routine as we need to make the best of what we have. Why not get a pilates home workout at >>>> https://letsgetandstayhealthy.com/pilates-benefits
Article Source: https://EzineArticles.com/expert/Harvey_Wolf/2756549
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Monday, 1 June 2020
Dynamic Warm Up Keeps You Safer and More Prepared
Gone are the days of a static stretching before a workout. Whether you are out for a run, on the court for a pick up game of basketball, or cycling your butt off, you will need your body to be ready for whatever you throw at it. When you start with static stretching, tiny tears are created in the muscle fibers which can increase the risk of injury. If you are an elite athlete, you really do not want to be sidelined for any of your events. A small tear from static stretching for a sprinter in the hamstring can lead to that pulled hamstring during a race. The same holds true for that pick up game of basketball. Don't perform a static stretch on your calf as it may lead to something serious when you explosively take off from the ground for a rebound or lay-up. A mountain biker needs a lot of power to crank up steep inclines, so static stretching should be avoided prior to shredding the trails.
Before exercise, one should perform a dynamic warmup targeting areas of the body that will need to be ready for what ever exercise or activity you are going to perform. Even still, involving the full body will ensure the best warm up. A proper dynamic warm up increases blood flow to those areas of the body that need it as well as increases muscle fiber recruitment. In other words, it wakes things up so that they are ready for action. Getting more muscle fibers to join the party will increase your performance.
Let's look at a power lifter. Power lifting is a very explosive sport and it is highly important to have the body ready or the risk of injury if high. Pretend we are at a competition and we have two athletes. They are getting ready for their big all out lift on the bench. Assume the two athletes are the same size, with the same bench max, and wearing the same clothing. Let's take Power lifter A, who does nothing to get ready for the lift. He lays on the bench, he has not invited all the muscle fibers to the party, he does not have the blood flow to safely perform this ultra explosive move and fails. Power lifter B, warm ups on a stationary bike. He also does his normal lunges, twists, arm swings, and gets on a warm up bench to lift a light weight, and works his way up to a good weight for muscle fiber recruitment. He does not fail but succeeds and do to the adrenaline and mind-set actually is able to lift more than was expected.
Make sure that you are including a dynamic warm up in your routine, you can see how beneficial it can be. See the video linked here to walk through some great dynamic exercises so that you are ready for your next bout of exercise!
Robert Jay Martin is a Certified Strength & Conditioning Specialist (CSCS) through the National Strength and Conditioning Association and TRX certified. Improve your level of fitness and/or level of cycling with his success, knowledge, experience, & 4 year degree. Visit his website https://martinrj26.wixsite.com/robmartin or his blog at https://urbikelife.com/news/
Article Source: https://EzineArticles.com/expert/Robert_J_Martin/213331
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