MASTER CLASS : Punch hits core with the old 1-2
Posted on Monday, June 23, 2008
URL: http://www.nwanews.com/adg/Style/229520/
Several types of martial arts have gained popularity among people looking for better fitness overall. Kickboxing, boxing and judo have all found their way into group exercise classes in fitness centers across the country.
This week, I’ll discuss some of the benefits of martial arts and introduce one of my favorite fitness-boxing moves.
One of the biggest advantages of adding martial arts to your routine is the effect these exercises can have on core strength. The rotational aspect of throwing punches and kicks requires your abdominals and other core musculature to contract for stability.
Over time, these exercises have the potential to trim inches off your waistline and improve your muscular strength and endurance.
Another benefit of martial arts training is the self-defense advantage. While you may not be Chuck Norris, training to use your hands and feet as weapons can give you confidence in an attack. Not only will you have a better chance of escaping a dangerous situation, you’ll likely make your attacker very sorry to have picked on you.
The fun factor is probably why martial arts are popular at gyms. The interactive nature of these exercises provides significantly more social stimulation compared to traditional cardiovascular or weight training. While I wouldn’t recommend eliminating those tried and true methods for improving fitness, martial arts can serve as a nice supplement from time to time.
This week’s exercise is an easy boxing move that you can do in the gym or at home. The Stretch Band Rotational Punch is a nice introductory exercise for those of you who are relatively unfamiliar with martial arts.
1. Attach a stretch cord to a fixed object at approximately chest height.
2. Stand facing away from the point of attachment and grasp the single handle with your left hand.
3. Place your right hand on your hip and stand with your feet shoulder width apart.
4. Perform a slow punching motion, like you’re rehearsing a left hook. Make sure you twist your torso as you do this.
5. Quickly perform 15 punches, then switch arms and repeat.
This exercise really challenges the core musculature along with the arms and shoulders. As you improve your technique and gain strength, try attaching two stretch bands to allow for bilateral punching. You’ll be able to train both sides alternately without stopping to switch hands. Enjoy ! Former Arkansan Matt Parrott is adjunct professor of health and fitness management at Clayton State University in Atlanta.