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Hays Daewoud & Dr Luke Del Vecchio

KICKBOXING & MUAY THAIFOR FITNESS

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Benefits Energy Expenditure

A typical person can burn up to 671 Calories from a 60 minute boxing / kickboxing session

***60 minutes of treadmill running at 9.0 KPH.

Reference: Bellinger, B., St Clair, G. A., Oelofse, A. N. D. R. E., Oelofse, R., & Lambert, M. (1997).

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Benefits Strength

Researchers from the Imperial College, found the leg strength of small group of younger male and female martial artists was significantly greater than that of a group of age-matched males and females.

Lower Body Strength

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Benefits Strength

Researchers observed a 17% increase in upper body strength. The researchers speculated that the relative load, the type of dynamic training and the number of contractions are factors determining the gain in strength.

Upper Body Strength

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Benefits Strength

The rotation and twisting motions in kickboxing strengthens the core through striking.

Researchers from the University of Spain examined the muscle recruitment patterns that take place during a typical roundhouse kick. The researchers noted kicking requires the use of several core muscles.

Core Strength

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Benefits Speed & Power

Regular martial arts training which contains high velocity punching and kicking movements have been shown to increase speed! The improvements in your punching and kicking speed, are thought to result from an increase in motor unit recruitment.

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Benefits Coordination

Boxing and Kickboxing training incorporates several key coordination building elements including:

• MultiSensory Training• Perception training• Postural Awareness Training

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Benefits Cognitive function

Kickboxing can improve brain health (Cognitive function) as it incorporates many aspects of practice important for goal directed motor skill learning. These elements include: repetition, intensity, and challenge which together with skill training lead to improvement in cognitive and motor performance.

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Forming the basic Boxing stance

1. Place feet together facing in the direction of the pad holder

2. Step across shoulder width apart with your dominant foot

3. Step your dominant foot back in a straight-line a shoulder width and a half.

4. Bend your knees slightly, your weight should be evenly distributed on each leg.

5. Position yourself slightly sideways. With front foot, hip, and shoulders in line (this will maximise your reach and minimise the target area)

6. Keep the rear heel slightly raised

7. Front hand position: Top of fist in line your cheek bone, forearm slightly extended but still in position to protect your body

8. Rear hand position: Fist also in line with your cheek bone keeping elbow close to your ribs.

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Basic Punches

• Jab• Cross• Uppercuts• Hooks

Jab Cross

Uppercuts

Hooks

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Basic Kicks: Front Kicks

1) Front Kick - Right

2) Front Kick - Right

1) Front Kick - Left

2) Front Kick Left

Front Kick

Executing a front kick on the shield involves raising your knee to waist height or slightly above .

Then in one action thrusting the hip while extending the leg and foot forward.

Impact is made by the base of the foot.

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Basic Kicks: Low Kicks

Low kick

These kicks are commonly used in Kickboxing, Muay Thai & Mixed Martial Arts.

Rotate your hip by turning your lead foot out or pivot the foot.

Swing your leg and shin towards the kick shield .

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Basic Kicks: Knee Strikes

Knees

This involves thrusting the front of the knee into the striking shield in and upward or thrusting action.

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ACE Contact & Social

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