Anika kicks her heart out!!!Kicking a punching bag is a workout with secondary benefits. Not only does it benefit your legs, your abdominal, oblique and lower back muscles also get significant activation from the dynamic nature of the strikes. Factor a heavy bag into the equation and the exertion level increases with the high velocity contact. The result is exercise that burns calories, develops coordination and builds strength. Kick hard. The bag can take it. COVERING THE BASICS Step 1 Stretch thoroughly to prevent injury. Target your hips, hamstrings, quads and lower back, and place particular emphasis on your inner thighs. Do not bounce your stretches. Hold them steady for a minimum of 25 seconds while gradually stretching the muscle to a mild burning point. Step 2 Cover your shins and the tops of your feet with kickboxing pads. Even though a punching bag has some give, it is only to a degree. Step 3 Practice the basic movements of front kicks, side kicks and round kicks before you get to the bag. Regardless of which kick is being used, there is one mechanical essential: Thrust the knee of the kicking leg up to your hip level or higher before extending the lower leg to strike. TIPS AND WARNINGS Make sure your fighting stance is about shoulder-width apart. Too wide of a stance will result in weak kicks and carries a greater potential for pulled muscles. Although this is primarily a kicking workout, include a secondary exercise for your hands. Always keep them up by your head in a guard position. Resist the temptation to let them flop down at your sides as you get tired. Repeat the stretching routine you did at the beginning of the workout when you are done. This will reduce soreness. THINGS YOULL NEED Heavy punching bag Shin guards Interval timer #health #fitness #fit #TagsForLikes #TFLers #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #photooftheday #kickboxing #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercise
Posted on: Sat, 27 Dec 2014 18:53:31 +0000
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