Table of Contents
What’s this
The Fitboxe melts music, fitness, sport combat and combines functional aerobic work that engages the heart, muscles, joints and attention. Kicks, punches, dodges are combined in self-defense techniques with varied rhythm and order. The movements and sequences are often accompanied by music, usually gods are used fitboxe bags which are different from classic punching bags hanging on the hook or fast bags hanging on the wall or on a rope. The Fitboxe bags, in fact, are planted on a base by means of a mobile support. Pushups, extensions, dodges and twists are performed which are excellent exercises for the whole body, making it agile and tonic.
Many of these movements derive from combat disciplines such as kickboxing, muay thai and MMA (Mixed Martial Arts). Over time they are learned and performed smoothly, leaving the body with better proprioception, balance and coordination. They make new friends and often share the sack with classmates or classmates. It develops a sense of rhythm which is also useful at work and in the way of managing relationships and dialogues. Very often the classes are led by a trainer who describes the movement and shows it in the technique, encourages the determination and pushes the group to a rhythmic and coordinated work, with the great support of the music.
Benefits and contraindications
Physical fitness and cardiovascular condition are improved. Excellent progress is achieved in terms of elasticity and muscle tone. The really positive side of the Fitboxe is that it can relieve stress effectively, dispose of the anger and frustration that can be caused by relational, family or work conditions. Excellent results are also obtained with respect to lung work if you breathe properly, taking care to exhale well when delivering the blow and to let in air well without going free diving even while jumping or moving quickly towards and away from the bag. The obvious benefit lies in the burn fat and lose fat mass, toning the whole body. You burn a lot of calories with the Fitboxe and even with just 45 minutes of lessons you can burn over 500 calories.
In everyday life there are many benefits which all fall into the fact that the body knows how to move better, so many accidents are avoided, including domestic ones, there is less distraction and greater reactive strength. If something falls, we catch it immediately, if someone calls us we are present and we experience tensions as greater awareness.
There are no details contraindications and certainly by progressing in the movement, focused and effective results are obtained. You just have to stay very careful / and to the joints as many movements require twisting, stretching, fast movements that go to the ankles and knees. By learning to move your hips well and shift your weight, you can protect your lower limbs. Discipline is not good for those who have serious pathologies affecting the spine such as scoliosis or other dysmorphisms which, with so many rotations, would get worse, unless the necessary changes are made and everything is completed with a global and personalized training schedule. Discipline should not be followed by women in a state of pregnancy or who have just given birth. Attention also for those suffering from diseases affecting the cardiovascular system.
Typical training
It starts with a nice one heating, to which to devote at least 10 minutes. You can alternate between 30 seconds of Jumping Jack, 30 of running on the spot, 30 of knee ups and 30 of squats, 30 of alternating lunges and 2 minutes of jumping rope. This pattern should be repeated at least 3 times in order to feel that the muscles of the body are warm. Also good to add some trunk flexions and extensions along with specific exercises to train your shoulders and warm them up. Also a great idea to do wrist preparation exercises.
Then begins the real cardio workout phase which lasts at least 30 minutes where legs and arms are trained with specifics of punches and kicks, knees and elbows. Various movements of attack and defense of the body are tried and all rhythmic and choreographed in the rhythm of the chosen music. In the musical crescendo, the techniques become almost part of a choreography. The teacher might decide to enter a toning phase. It is an optional choice that also depends a lot on the target audience, although usually at least once a week exercises are done to tone up. buttocks, legs and abs before proceeding to the final phase of the lesson.
In the final phase, at least 10 minutes are devoted to stretching and stretching all parts of the body, often also using rubber bands and supports against the wall. Relaxation must be carried out with one long, deep breathing. Learning the techniques improves lesson after lesson and the response of the muscles is better from time to time and from courses for beginners you can quickly pass even to higher levels if you follow them with passion and attention.
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