It is no secret that we do not all live in an ideal world. Often we have to live and work under difficult conditions, when we have to act at the limit of our abilities. A person who deliberately removes himself from the problems of the surrounding reality, becomes weaker, unfit, more often prone to illness and stress.
Health boxing (fitness boxing) – is one of the becoming more and more popular means of physical education, which contributes not only to the preparation for the trials of life, but also to the formation of a fully rounded and harmoniously developed personality. Among the advantages of properly organized training by health boxing, it is necessary to list the following:
- Improvement of appearance: improvement of figure, formation of correct posture, reduction of excessive body weight and increase of muscle mass.
- Strengthening health, increasing the functional state of the neuromuscular system, training the respiratory, cardiovascular and endocrine systems, improving the functions of the musculoskeletal system.
- Development of physical qualities: strength, general and power endurance, dexterity, coordination, speed-force abilities, speed and flexibility.
- Development and improvement of kinesthetic and visual perception of different spaces, motor actions and the environment, the ability to psychically regulate movements, and the ability to perceive, organize and process information under time pressure.
- Increasing the ability to recover from physical and mental exertion.
- Nurturing a special psychological preparedness for stressful situations, a sense of self-confidence, the ability to mobilize in difficult situations.
Exercise in fitness boxing presupposes a high-intensity workload with a health-improving orientation, corresponding to the individual characteristics of students. The combination of tools used, tasks, special exercises have a positive impact on the body of the participants. In addition, fitness boxing raises concentration, as well as gives an outlet for accumulated aggression, anger, resentment, which contributes to improvement of psychological condition of people involved.
This game type of boxing has several varieties: exercises with special equipment and a partner. They come in the following varieties:
- Imitation exercises (imboxing) – shadow fighting, combines elements of boxing and aerobics and develops mainly endurance, power endurance, agility, precision, flexibility, mobility, strengthens almost all muscle groups. Trained cardiovascular system.
- Exercises with the bag – develop the skill to hold a fist correctly and accurately when hitting, rationally use the muscular effort in blows. A sack is a good tool to develop power and speed endurance, sense of distance (space).
- Exercises with a punching bag (bulk and filled with water). Contributes to the development of accuracy and sharpness of blows, as well as fosters the ability to commensurate the force of blows.
- Exercises with a wall pillow – develops strength, accuracy, endurance, coordination, etc.
- Exercises on a pneumatic punching bag. Pneumatic pears can be standard and somewhat smaller, the latter bounce back faster on impact. A clear rhythm of blows to the platform makes trainees maintain the tempo of exercises, make blows with a certain force and frequency, precisely and quickly following one after another, and also develop a sense of attention and rhythm of movements. Long rhythmic blows on the punching bag are a good tool for developing the speed endurance of the upper limb girdle and the ability to relax the muscles at the moment of swinging for the subsequent blow.
- Exercises with rubber-bellied punching bag (pinch-ball). Rubber bands are attached to the bag: one of them is attached to the bracket upwards, the other to the floor. The pear can vibrate horizontally. Strikes on the pear make it move backwards/forwards. Rhythmic movements of the punching bag make a trainee maintain a tempo, to strike with a certain force and frequency. A sense of distance, accuracy and quickness of the strike, the ability to orientate in space, the ability to coordinate movements develops.
- Exercises with small suspended ball (pointball). A tennis ball is suspended from a horizontal platform (or on a bracket near a wall) at head level and single shots are thrown at it – straight from side to bottom. It is necessary to hit with the heads of the metacarpal bones of the index and middle fingers. Exercises on this projectile help to develop accuracy of hitting.
- Exercises on paws. Paws are a universal apparatus for the production of blow, attack and counterattack. They develop: the precision of the striking movement, accuracy, impact force, precision leg work, autonomy of action of hands, the timeliness of the turn on and turn off muscle groups of the legs, arms, torso. This is a very useful tool for developing sense of distance. Using it, a coach (instructor) gets an opportunity both for accurate determination and for the accuracy of keeping the distance. The paws are needed when the coach wants to control the quality of a particular exercise to develop a sense of distance, as well as when correcting errors in the accuracy of determining or maintaining distance. By putting on the paws, the coach (instructor) can quickly detect deficiencies in the student’s technique and help correct them by suggesting the necessary exercises.
- Conditional Combat is an artificial limitation of combat tools in combat allows not only to improve the technique of attacking and counterattacking combat actions, but most importantly, forces the trainee to find tactical ways to improve the effectiveness of these actions.
- Free fighting is not only a combat practice, but also the next step in mastering technical and tactical actions. Fuller freedom of action in free-fighting, in which only a strong blow is excluded, contributes to the consolidation of motor skills in combat conditions.
- Sparring is a test of combat readiness in conditions, as close as possible to a real (competitive) fight, not only in terms of fighting intensity, but also in terms of psychological tension.
- Exercises with rope – strengthens leg muscles, develops coordination, ease of movement.
- Gymnastics boxer – generally developing exercises with their own weight, machines, barbell, kettlebells and dumbbells.
- The trainer-teacher of fitness boxing has the task to provide a high level of activity of the trainees in the classes. For this purpose it is necessary that the students feel interest in the classes, aspire to develop necessary physical and mental qualities.
