One of the differences between a trained martial artist and a streetfighter is the time spent practicing sequences or combinations of moves. The idea being to not just hit, but to reflexively hit in sequences of three or four moves. It is far more effective to barrage an opponent with a rapid sequence of blows than to just punch them once. That way if they block the first, or the first two, there is still something coming in to get them. Makes a big difference.This reflexive reaction of hitting in sequences is only learned through lots of repetition and drills, performing the sequence over and over until it is an automatic reflex. Cardio kickboxing is an ideal way to do this. In fact many of the patterns in cardio kickboxing come from such drills.Offered as food for thought, here are a variety of real-world combinations from boxing. All are oriented around smooth rotation around the spine, swinging the shoulders so that each punch winds up for the next. If you are a student, look for them in your class. If you are an instructor, perhaps they will provide food for thought in developing new choreography.- One of the most basic, and effective, combinations is the Jab-Cross-Jab. To make it a four count, add a knee so it becomes Jab-Cross-Jab-Knee. This is a usually a staple in cardio kickboxing classes.- An interesting variation is to change it up to a Jab-Cross-Hook-Duck.- On of my favorites (I rarely teach a class without it) is a four punch sequence – Jab-Cross-Hook-Uppercut. A good variation is Jab-Uppercut-Hook-Cross.- Another very effective combo is Hook-Cross-Hook. Add a duck or a front kick to make it a four-count.- Hook-Uppercut-Hook: Very much like the Hook-Cross-Hook. Try intermixing the two combo’s.A cycle I use is to start at a slow pace on one side, then double-up the count, then switch sides and go back to a slow pace, then double-up. Looks like:Jab-and-cross-and-hook-and-up, Jab-and-cross-and-hook-and-up, , then double-up to Jab-cross-hook-up, jab-cross-hook-up, and so on…After you get some basic combinations down, start doubling up the jabs, or stringing the different combinations together. You will start to find what works and will be able to modify them to work for you
A cardio exercise is any form of physical training that stimulates the cardiovascular system increasing the heartbeat and the stimulation of the lungs. Opinions are divided regarding the efficiency of cardiovascular training for weight loss or muscle mass development. Some trainers are in favor of cardio exercise routines, others claim that they deplete the body of energy and do not lead to great results.The truth is somewhere in the middle. A cardio exercise routine helps you maintain good heart and lungs health, as well as a general body shape. As long as you keep cardio training moderate, there shouldn’t be any problem. In fact, the benefits extend on the long run, and the life expectancy increases with the level of physical shape. When you use too much cardio training, the body may consume essential energy, and besides burning fat, you will also deplete the body of the nutrients that keep the system running.Experts advise that for bodybuilding purposes, you should alternate strength training with cardio exercise training, preferably on different days. Athletes depend on cardio to improve their heart and respiratory capacity so as to make it cope well with the effort. Another aspect to take into consideration to maximize results is to train for no more than 60 minutes. The optimal training interval is between 30 and 60 minutes, and any session longer than that may be destructive.You can talk to an expert to help you create a good cardio exercise routine in order to avoid mistakes and alter the overall health condition. Moreover, you should also know that some health conditions are incompatible with cardiovascular workouts. Do not use cardio if you have a respiratory insufficiency, heart disease or some other problem that prevents intense physical effort. Even when you are in perfect health, you should choose the cardio exercise carefully.The most popular choices include running or jogging, stair climbing, rope jumping or aerobics. Whatever increases the heart rate matches the definition. A rather moderate cardio exercise is brisk walking. It works well because it sets all the muscles in motion, it stimulates the heart and respiratory system, but not as much as step aerobics, which is the most intense type of training in this category. If you want to lose weight, it’s best to combine cardio training with a well-researched diet so that you burn fat fast without consuming the essential nutrients of the body.