How to Perform Cardio-Boxing for Super Fitness

Ever wondered why most scientists agree that cardio-boxing sport is one of the best forms of exercise, and because the conditions of the general organization and offers a complete range for your cardio workout -vascular and endurance systems. Consider the benefits:

The major benefits of cardio-boxing include:

* Increase Strength
* Increased strength
* The higher speed
* Better coordination

Cardio-boxing helps a person be to strengthen their self-discipline and combined with strength training, it is a total self-defense and fitness and usually consists of :

* Adjusted for heart rate work
* Boxing techniques

The usual workout consists of the age-adjusted heart rate work from 10 minutes for beginners and 20 minutes for advanced. For the second part of training and practice to perform 20 minutes of boxing techniques.

Cardio

The best way to measure the effects of a training program for the body of your wrist.

The best way to the impulse is to put your index and middle fingers on the carotid artery or the wrist. Immediately after exercise, count your heartbeat for 15 seconds and multiply by 4.

You can also use your heart rate during exercise, but with safety as first priority. For a more precise reading of your heart rate, the purchase of an electronic device from any sports shop.

Now that you have to exercise your heart rate or heartbeats per minute. We will focus on the top of your pulse region: 50% - 70% range.

Discover, subtract your age from 220. Suppose your age is 40, this figure of 220 and you get 180.

50% of 180 is 90 beats per minute,
60% of 180 is 108 beats per minute,
70% of 180 is 126 beats per minute, and so on.

Do not jump into the work of 70% immediately. Start with 50% of your work and slowly to the upper limit of 70%.

Start with no more than 10 minutes and work up to 20 minutes. When you are satisfied with the work for 20 minutes at 70% than to seek the heart rate to 80%.

Mix your cardiovascular activities in the gym. Use the treadmill, skipping, rower, climber, and bicycle and other equipment that May is at your disposal.

Boxing

The position of boxing is the posture a boxer takes before and after every action depending on whether you are left or right handed. We will deal with the more common right hand. For left-handed, simply reverse the instructions.

Stand with your feet shoulder width apart, with your left foot on your right. Your right heel should be slightly forward with your left foot flat on the floor and the toes point lead.

Bend your knees a little weight and balance your well and evenly.

Place your elbows close to your body with the left fist held at head height and in a position that corresponds to your left foot.

The right fist should be at head height and also to keep the chin, elbows at the same time protecting your body and both fists protecting your chin.

This is your defensive and offensive position after throwing sold, so please practice this before you leave. The books in the position of boxing left foot goes forward, then the right follows.

By moving back, the right of return and then the links below. By moving to the right, right foot first followed by the left. In moving towards the left side, left foot first, followed by law.

This practice of moving forward, backward and sideways in the attitude of the boxer until it happens smoothly and quickly. Do not forget your hat and your elbows tucked into sides.

Keep your head at eye level with the torso slightly tilted forward. In boxing, it is important that punches are thrown quickly and then bought back quickly to assume a defensive posture.

Punching

Left the JAB has many applications for both offensive and defensive. Of all the position left arm is pushed quickly and forcefully forward, the weight shifts to the front foot. The first steps in a straight line, then the defense.

At the moment of impact the back of the hand and forearm in a straight line. Keep the right fist in the defensive position and elbow tucked into the body during movement.

The right to the right is also known as the punching hand and can be thrown with great force. The arm moves straightforward from the chin, the body is moved forward with the foot of the foot of the back leg by pressing on the floor for more power.

The back of the right hand and points at the time of the collision. The arm is then immediately removed from the protection after the coup.

The left hook to the head and the body is an effective means of increasing the range punch work. The position of your left shoulder, turn quickly and move the elbow up to shoulder. The first step in a circular motion of the target, with the elbow bent.

Rotation of the hips and body whilst pressing your left at the back of your fist in a straight line with forearms. The left hook to the body is similar to the above but increases the rotation of the body

Right uppercut in close range. Leave the bottom of your fist until the lower arm and the arm perpendicular to each other. The back of your hand should be done away from you, now thrust your arm forward and the top of your audience.

Shift your weight on your front leg and rotation of the hips and shoulders on the same side. Remember to use your left hand keeps the chin during the entire movement. Now practice all your disposal until they are fast and smooth.

The development of speed and endurance, try punching straight left and right combinations into the heavy bag.

The duration of the exercise is the same as the rest of the year ie 10 seconds, rest 10 seconds, 20 seconds exercise, 20 seconds of rest, and so on. Up higher than your condition improves.

Believe me, after the start of the implementation of Cardio-Boxing your workouts fitness and endurance of your heart will thank you.