Ready to start kickboxing but unsure where to begin? Don’t worry. This beginner kickboxing guide by Trojan Fitness is a perfect for anyone with zero experience in martial arts. It will help you feel confident and prepared for your very first kickboxing class.
Whether you're looking to boost your fitness, learn self-defense, or simply try something new. Kickboxing workouts are a fantastic choice. Let’s get into the basics, proper techniques, equipment, and everything you need to know about training kickboxing like a pro.
Kickboxing is an exciting martial art and combat sport that combines powerful punches, swift kicks, and footwork into a dynamic workout.
Whether for self-defense or fitness, kickboxing workouts provide a full-body exercise that strengthens muscles, improves endurance, and enhances coordination and agility. With its origins in various martial arts traditions, kickboxing for beginners is both a competitive sport and a highly effective cardio routine.
This sport has become a go-to for people looking to get in shape, shed extra pounds, or learn practical self-defense techniques. Since it involves both upper and lower body movements, it’s one of the best activities for achieving balanced body conditioning.
Let’s explore its origins.
Kickboxing as we know it began in Japan during the 1960s. But its roots trace back to multiple martial arts styles like karate and Muay Thai. The sport was created to combine the sharp kicks of karate with the strong strikes of Muay Thai, resulting in a powerful hybrid combat style.
Here’s a brief timeline of how kickboxing evolved:
|
Time Period |
Key Developments |
|
1960s – Japan |
· Kickboxing was formalised by Osamu Noguchi who blended karate and Muay Thai techniques. · The first official event took place in 1966 in Japan. |
|
1970s – USA |
· Kickboxing gained popularity in the United States as a competitive alternative to traditional martial arts. · Rules and guidelines for competitions were refined. American fighters introduced new techniques. |
|
1980s – Fitness Boom |
· The 1980s saw the rise of cardio kickboxing, a non-contact version focusing on fitness. · This made kickboxing accessible to people of all ages and fitness levels. |
If you're looking for a workout that’s effective, fun, and full of benefits. Kickboxing can just be your perfect match. From improving your fitness to boosting your mental well-being, kickboxing benefits go far beyond learning cool moves.
Here are some incredible kickboxing benefits and how they improve both your body and mind:
Kickboxing is an exciting and rewarding martial art that combines punches, kicks, and footwork to improve fitness and self-defense skills. This guide will take you through the essential gear, steps, and techniques to help you start your kickboxing journey.
Grab the Essential Equipment to Start Kickboxing Safely
Investing in quality gear helps prevent injuries and makes your training more enjoyable. Before you jump into kickboxing, having the right gear is essential for your safety and comfort. Here’s a list of the basic gear you’ll need:
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Master the Kickboxing Techniques
Now that you’ve got your gear, let’s discover the core techniques that form the foundation of kickboxing. It’s important to practice these moves to build strength, coordination, and confidence in the ring.
Kickboxing punch techniques are derived from traditional boxing. Learning these punches will make up the core of your training. Here are the six basic punches every kickboxer should know:
|
# |
Punch |
Description |
Techniques to Follow |
|
1. |
Jab |
A quick, straight punch thrown with your left hand. |
- Chin down |
|
2. |
Straight Right Hand (Cross) |
A powerful punch thrown with your right hand, aimed at your opponent’s nose. |
- Keep right elbow in |
|
3. |
Left Hook |
A punch aimed at the right side of your opponent’s face. |
- Left elbow up |
|
4. |
Right Hook |
A powerful punch aimed at the left side of your opponent’s face. |
- Keep right elbow up |
|
5. |
Left Uppercut |
A punch thrown upward with your left hand, targeting the front of your opponent’s face. |
- Keep shoulders vertical |
|
6. |
Right Uppercut |
A powerful punch thrown upward with your right hand. |
- Left hand up |
Kicks are where you really start to feel the power in kickboxing. These are the long-range moves that use your feet and shins like weapons. There are a few basic kicks to master:
|
# |
Kick |
Description |
Techniques to Follow |
|
1. |
Left Foot Jab |
A straight kick aimed at your opponent’s chest. |
- Lift left knee high |
|
2. |
Right Foot Jab |
Similar to the left foot jab but with more power. |
- Lean back |
|
3. |
Left Hook Kick |
A powerful kick, often called a roundhouse kick. |
- Right hand up |
|
4. |
Right Hook Kick |
Another roundhouse kick, aimed at the left side of your opponent’s body. |
- Left hand up |
Footwork is key to your success in kickboxing. It ensures you can move swiftly and maintain a strong stance while throwing punches and kicks. Practicing footwork alongside punches and kicks will make you a more effective fighter. Some essential footwork techniques include:
As you advance in your training kickboxing, learning to combine punches and kicks into smooth combos is key to becoming an effective fighter. Here's a simple combo to practice:
This punch-kick combo will help you synchronize your movements, allowing you to execute fast and fluid transitions between strikes.
Here’s a simple workout plan to get you started with kickboxing for beginners:
|
Exercise |
Reps/Duration |
|
Warm-Up (Jump Rope) |
5 minutes |
|
Shadowboxing (Basic Moves) |
3 rounds (2 min each) |
|
Jab-Cross Combinations |
3 rounds (1 min each) |
|
Roundhouse Kicks |
10 reps per leg |
|
Core Work (Plank) |
3 sets (30 sec each) |
|
Cool Down (Stretching) |
5 minutes |
To fully enjoy training kickboxing, it’s important to understand the basic rules:
Kickboxing can be intense. So, it’s essential to begin at a pace that suits you.
Avoid rushing into challenging drills that could lead to frustration or injury. Focus on mastering the basics, and gradually raise the intensity as you build confidence and strength. Remember, progress takes time, so be patient with yourself.
To see real improvement, practice consistently. Even outside of your classes. Here’s how you can do it:
Kickboxing requires controlled movement within a defined space, typically a ring. Always stay within the boundaries, ensuring you're practicing good footwork and not stepping outside the designated area.
Respect is key in any martial art. Be courteous to your coach, training partners, and fellow learners. Proper conduct fosters a positive and supportive environment where everyone can thrive.
Safety is paramount in kickboxing. Always wear the appropriate protective gear, including boxing gloves, hand wraps, mouthguards, and shin guards. They minimise the risk of injury during your training.
Gear up, practice the techniques, and get the amazing kickboxing benefits waiting for you. Remember, every punch and kick bring you closer to a stronger, healthier you.
Kickboxing isn’t just a workout. It’s a lifestyle. And with Trojan Fitness’s high-quality fitness equipment, you can take your training to the next level.
So, what are you waiting for? Get started today and enjoy all the physical and mental benefits of kickboxing.
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The information provided on this website is intended for general informational purposes only and should not be considered professional or medical advice. We make every effort to ensure the information provided is accurate and up-to-date, but we cannot guarantee the accuracy, completeness, or timeliness of the information. Any reliance you place on such information is strictly at your own risk. Always consult a qualified professional before making any significant changes to your diet, exercise routine, or lifestyle. We are not responsible for any adverse consequences resulting from the use of, or reliance on, any information provided on this website.
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