Cobra Kai Insights

Cardio Kickboxing at Cobra Kai

Wed, 28 Oct 2020 01:52:37 GMT

Cardio Kickboxing Basics

Did you know that kickboxing can revolutionize not only your body, but your life? An incredible workout, kickboxing is a fun, effective alternative to traditional strength and cardio workouts, transforming your body composition and overall health. Even more impressive, kickboxing also has a valuable function as it teaches you to defend yourself, improves reaction times, balance, and coordination, and empowers you to take charge of your life beyond the gym. Kickboxing is the workout that won’t quit and it will teach you not to quit, either.

Popularized in the 1990s, kickboxing is a sport based on kicking and punching that is a combination of various types of martial arts and boxing. There are several different types of kickboxing, with the most common being fighting (contact) kickboxing and fitness kickboxing (sometimes referred to as cardio kickboxing). Fitness kickboxing can be either contact or non-contact. Equipment is not always necessary, but depending on the style of kickboxing you are doing, you might find yourself using a punching bag and boxing gloves!

Looking to unleash some stress, in a fun, non-judgmental environment? Maybe you simply want to improve your body composition and get fitter without being a cardio bunny. Perhaps you are in great shape, but you need a confidence boost? Or are you looking to improve your reaction time and feel safer? Luckily, regardless of the category you fall into, kickboxing will satisfy your needs in a dynamic, fun, and high-energy workout atmosphere.

Don’t worry if you are new to exercise; kickboxing offers something to everyone. Start with shorter, less complicated, non-contact classes (classes will always give recommendations for experience levels). The first punch you ever throw should not be against someone else! Additionally, don’t worry if you never want to spar – many lifelong kickboxing lovers have never sparred!

Cobra Kai offer classes dedicated to beginners, teaching common combinations and technique for routine moves. All workouts are scalable to your fitness level, and Cobra Kai instructors accommodate anyone and everyone who wants to join. If you find that you are in a class that is far too advanced, talk to your teacher. Don’t give up!

Kickboxing produces tangible physical results as you shred fat and burn calories with the high intensity intervals that elevate your heart rate but also allow for active recovery before you boost that heart rate again. All the while, even though you may not be using weights, you are building strength and toning muscles all over your body by creating your own resistance. You will be amazed at how exhausting and satisfying punching air can be!

If you are looking for an outlet for pent-up frustrations and stresses, kickboxing might be your answer! If you are stressed out, kickboxing allows you to unleash your power and release the stressors of the day, while also instilling a discipline that calms you down and brings you back to center. Alternatively, if you are struggling to find your voice, kickboxing can empower you to find your inner worth and confidence in the studio as well as the rest of your life. Whether you are high strung or super-shy, kickboxing can help you find balance.

One of the few completely functional fitness or exercise practices, kickboxing teaches participants real self-defense skills while improving balance and reaction times. If you’ve ever felt physically threatened, kickboxing can help you learn how to protect yourself on a basic level through daily practice, and there are even self-defense-specific kickboxing classes. Hopefully, you will never need to use those self-defense skills and will only notice that you are lighter on your feet and more reactive in traffic.

A kickboxing workout consists of a series of moves repeated and strung together. For example, you might start with sets of 8 jabs in time, then 8 crosses, then 8 jab-cross combinations (a combination is one move performed directly after another). The instructor will build together a series of moves to create a climax combination, such as jab-cross-hook-uppercut-rest-repeat. In most fitness or cardio kickboxing classes, participants can expect this both for the upper body and the lower body, and then a full body combination, with appropriate cardio blast intervals (like jumping jacks or high knees) or rest intervals (such as boxers shuffle) in between. Any well-created kickboxing classes should also always include a proper warm-up and cool down of at least 5 minutes each.

Whether you need to build confidence or work out some pent-up stress, looking to lose fat or build muscle, kickboxing will deliver what you need. You will be able to track how much your fitness improves by your recovery times, watch your coordination increase in your ability to follow complicated combinations, and you will be breathing easier when you deal with frustrating or threatening situations. What are you waiting for?

How to Throw a Proper Jab Punch

Fri, 27 Sep 2019 23:19:20 GMT

THE JAB

The jab is the most important punch a fighter must master, because everything begins with the jab. The jab helps you find your range, sets up your combinations, and can be used defensively to keep your opponent off you. A skilled fighter or technician will use the jab to distract their opponent, to jam them up and confuse their opponent's timing. Look at the greatest boxers of all time and you will see that they all had solid jabs.

While there are many styles and variations of the jab, there are key fundamentals one must master in order throw a proper jab. A poorly thrown jab will leave a fighter open to counters. It is essential that you learn the proper technique for throwing a jab if you are going to be an effective fighter.

THE FUNDAMENTALS OF A JAB

DO’S:

1. Keep Your Guard Up:

Many boxers fall into the habit of dropping their guard when throwing punches. When you throw the jab, always make sure that your back hand is up high guarding your chin. If it’s not, then you can expect to get caught by a hook.

2. Extend Your Arm:

In order to get the most power of your jab, your jab should be thrown quick with your arm fully extended. It adds authority on your punches and will help to keep a pressure fighter off you.

3. Rotate Your Arm:

Another method to increase the power of your jab is to rotate your arm mid-way through throwing it. You should start with your palm facing inwards towards your face and once the jab is thrown, rotate your arm so that your elbow is pointing outside and your fist rotates also, so your palm ends up facing downwards.

4. Keep Your Chin Down:

This is a habit that must be drilled into you. Even if you get hit, as long as you have your chin down it will minimize the impact of the punch. If you have your chin tucked in, then your shoulder will automatically protect it as you throw the jab.

5. Bring Your Arm Back:

Whether you hit or miss the target with your jab, always bring it back so its original position. You’ll then be in the right position to defend or attack again. Never leave your jab out or drop it after you’ve thrown it.

6. Snap the Jab:

The jab must be thrown quick and snappy to catch your opponent off guard. Don’t push with the jab because not only is it slower, but it also doesn’t produce as much power.

7. Be Relaxed:

Before throwing the jab, keep relaxed with your body loose to reserve energy. This will allow you to fire off punches much more smoother, faster and more frequently. Only tighten your fist close to impact.

DON’TS:

1. Drop Your Guard:

This is a terrible habit that you shouldn’t pick up. Too often, fighters get hurt or knocked out by hooks because they dropped their guard momentarily. You may get away with it now and then, but there will come a time when someone with good power will take advantage of that flaw. Never drop your guard.

2. Reach / Lunge:

If your opponent is out of range, then don’t reach with your jab, even if you think you can hit the target. If you do, then you can end up damaging your arm, being off balance (legs being too far apart as shown above) or getting caught by a counter. A good rule is that your head should always be behind your front foot.

3. Leave the Jab Out:

When you’ve thrown your jab, always bring it back. If you don’t, then you’ll be open for counter punches or your opponent can grab your arm, which can cause it damage.

4. Stand Straight Up:

Your knees should be bent every time you throw a punch, especially a jab. If you stand straight up, you’re more liable to get caught with a punch and you’ll also produce less power.

TYPES OF JAB

Step Jab:

If your opponent is out of range, instead of lunging in and reaching, then you must take a step forward and jab at the same time. It increases power through added motion and allows you to get in range safely.

Make sure that your steps are small (covering only a few inches with each step) and not far. If you step too far then your legs will be too far apart therefore causing you to be off balance.

Side Step Jab:

This is the same as the step jab, but instead of coming forward with the jab, you’re stepping to the side. Ensure that you always step to the outside of your lead foot, which will allow you to circle your opponent effectively.

This is great for controlling the center of the ring and keeping a pressure fighter off you because movement will usually disrupt their rhythm and balance.

Body Jab:

The jab to the body is extremely effective if utilized correctly. It must be thrown quickly from your normal stance and you must resume back to your position just as quick.

Essentially, you’re taking a step forward, crouching down and shooting the jab all at the same time. Only crouch down low enough to avoid incoming punches.

The body jab can also be used to distract your opponent downstairs to set up punches to the head.

Up Jab:

The ‘up jab’ is an unconventional way of throwing the jab from around the waist area. It has exactly the same characteristics as a normal jab, but it’s just thrown from below.

The advantage of this is that your lead hand will be out of your opponent’s eyesight therefore, he usually won’t expect it or see it coming. It’s a lot riskier than all the other types of jabs so you need to be quick and accurate with it.

Range Finder Jab:

Using your jab as a range finder is excellent for measuring distance and distracting your opponent. It’s not intended to catch your opponent off guard, hurt or even hit him.

You simply just put your lead arm out, but not fully extended and in your opponent’s line of vision to distract him, which will allow you to fire the straight once you’re in position.

Feint Jab:

A feint is a move that’s designed to force your opponent into thinking that a certain action will take place thus causing him to make a move.

Using the jab as a feint is excellent for setting up your straight punch, especially if your opponent often slips your jabs.

MASTERING THE JAB

When you first enter the gym, one of the first things that a good trainer will drill into you is to work on your jab. That tells you the importance of having an effective jab, so you must work on this every day. It isn't uncommon to do 3 to 6 rounds of just jab punches.

While everyone hits the heavy bag, I also recommend a lot of mitt work with a good trainer who will correct your technique. Also the double end bag is a great tool for developing an accurate and fast jab. Perseverance, consistency, and good feedback from coaches are the keys to mastering the jab