Fighting exercises for fitness and self-defense
Fight aerobics is a kind of aerobic exercise which can not only shape the body but also strengthen the body under the strong music rhythm. Every action of fight gymnastics requires rapidity and explosiveness, so while exercising every muscle of the whole body, our body's elasticity, flexibility and reaction speed will also be improved unprecedentedly.
Alternating straight boxing + swing
Step 1: stand in the preparatory position, take a step forward with your left foot, bend your elbows and clench your fists under your jaw.
Step 2: make a right straight fist. At this time, pay attention to keep the right arm as straight as possible. When making a fist, take the shoulder and waist as the starting point.
Step 3: make a left straight in the same way.
Step 4: take back the left arm and swing the right arm. At this time, pay attention to keep the shoulder, elbow joint and fist level. Do not press down the elbow joint. The same point of force is at the waist, shoulder and elbow. At the same time, point your right toe to the ground and rotate your heel and waist.
Front kick + side kick
Step 1: stand in the preparatory position, take a slight step forward with your left foot, bend your elbows and clench your fists under your jaw.
Step 2: lift the right knee, push forward the crotch, press the center of gravity, and move the right fist forward slightly.
Step 3: kick the right leg forward and press the right arm down. At this time, pay attention not to pout and chest back.
Step 4: close the right leg and return to the right position. On the left foot, the left heel toward the right virtual attack target.
Step 5: bend the right leg, extend the crotch, lift the right side, press the right arm down, and tighten the right leg as much as possible.
Step 6: power your right leg, kick it to the upper right side and press down your left arm. At this point, pay attention not to lean forward, do not pout buttocks.
Alternate front kicks
Step 1: stand in the preparatory position, straighten your back, bend your elbows and clench your fists under your jaw.
Step 2: step forward with your right leg and keep your back straight.
Step 3: straighten forward, lift the left leg and straighten the waist, push forward the crotch and press down the left arm.
Step 4: retract the left leg and arms and return to the preparatory position.
Step 5: step forward with your left foot.
Step 6: straighten forward, lift the right leg, straighten the waist, push forward the crotch, and press down the right arm.
Step 7: take back the right leg and return to the preparatory position.
Alternate side kick and back kick
Step 1: stand in the preparatory position, straighten your back, bend your elbows and clench your fists under your jaw.
Step 2: move the body's center of gravity forward, step out slightly with the right leg, lift the left knee and fold it up, and touch the ground with the toes of the left foot.
Step 3: the body center of gravity continues to press forward, eyes to the left rear virtual target to see the past, the left foot forced to kick back.
Step 4: restore the body, take a step to the left side of the right leg, with the heel of the right foot facing the left virtual target, and kick the left leg to the side.
