In 2012, women's boxing was included in the Olympic Games program for the first time. Today, a prominent representative of this sport is boxer Natalya Ragozina. During her career, the girl did not suffer a single defeat. Moreover, she fought 22 fights, in which she won the corresponding number of victories. 13 fights ended in knockouts of opponents.
Natalya Ragozina: photo
Natalya Ragozina is a boxing champion nicknamed “Sledgehammer”. It is not for nothing that her name is included in the Guinness Book of Records. Girls from all over the world look up to Ragozina and dream of being like her.
fitness boxing - what type of fitness is it?
Fitness boxing is a group aerobic training that involves kicking and punching a special punching bag, and does not involve contact fighting. Such equipment is lighter and softer than a punching bag, and does not allow injury to the knuckles of the hands and bruises. Such training is carried out in a fitness format, namely with the help of a qualified instructor who sets exercises one after another in a non-stop mode at a certain pace.
The main elements of the fitness direction are borrowed from boxing and kickboxing, hence the punches and kicks. The elements are performed alternately on each side for a certain number of repetitions to the tempo of musical accompaniment.
As in any area of fitness, the training begins with a classic aerobic warm-up, it also has a main part - punching a punching bag, a strength part consisting of exercises that develop certain muscle groups, and a cool-down - stretching.
Fitbox classes last 50-60 minutes. It is advisable to train no more than three times a week, otherwise you may overtrain and increase the risk of injury. In addition, to obtain positive results from exercise, the body needs to have time to recover, since not only skeletal muscles are overloaded, but also the heart.
Due to the fact that the direction is aerobic and high-intensity, designed primarily to strengthen the heart and lose weight by increasing heart rate, force and impact during impacts are not needed, as there is a risk of injury. During training, the main thing is to maintain a given pace and not to fully extend your arms and legs at the joints , that is, your elbows and knees should not be completely straightened during impact.
Elements of fitbo are understandable and accessible for women and men of any age and level of physical fitness, the main thing is to take into account contraindications. The coach shows and explains the correct hitting technique, so the likelihood of injury is reduced. Unlike classical and step aerobics, the elements of fitbox are not combined into bundles and have nothing to do with choreography in the style of fitness trends. Therefore, you don’t have to stand still, thinking about performing movements.
Also, elements of fit-bo are often used in individual lessons with a trainer, in which blows are performed instead of a punching bag on special “paws”.
But do not confuse fitbox with such areas as tai-bo, ki-bo, box aerobics, since these classes are performed without the use of special equipment, and movements are performed both in combinations and separately, and only due to the amplitude and speed of the blows , like shadow boxing, but without the punching bag.
Natalya Ragozina: biography
Natalya Ragozina was born in the Karaganda region. The girl's first dream as a child was to fly on airplanes and serve passengers in a beautiful stewardess uniform. After the first flight, little Natalya experienced incredible fear. And one dream gave way to another. The girl, slender and tall by nature, decided to become a model. But things didn’t work out here either. Then she plunged headlong into athletics, and subsequently became a champion in middle distance running.
But in 1993, when she turned 17, the biography of the young athlete changed dramatically. Natalya Ragozina moved to Nizhny Tagil, where she took up kickboxing seriously. Her parents said that boxing for girls was not for her, but they did not prevent this. When their daughter’s first fight was shown on TV, they, on the contrary, began to be proud of her.
Natalya Ragozina - Boxing Champion - Photo
Natalya – boxer
Natalya Ragozina won her first victory in kickboxing in 1993. Naturally, the promising girl was invited to Moscow, and she agreed without hesitation.
In the capital, Natalya showed great success in kickboxing and 3 years later, in 1998, she was awarded the title of Honored Master of Sports. In those years, Ragozina became the first holder of such a title in our country.
After that, the athlete took up amateur boxing until she was awarded gold at the European Championships. In 2004, Natalya Ragozina switched to professional boxing. “Natasha Kuvalda” became the world champion 2 times, and at the same time managed to win the World Cup. Her portfolio includes victories over such eminent rivals as Laura Ramsey and Iva Weston.
Considering that female boxers engage in such an “ungraceful” sport, Ragozina looks very feminine. Natalya Ragozina is often invited by modeling agencies and even men's glossy publications. For the latter, the girl posed naked, trying to popularize women's boxing in such an unusual way.
The benefits and harms of fit-bo
Advantages:
- In one hour of exercise you can lose from 700 to 1000 kcal, since the workout is high-intensity and provides a high heart rate, this is one of the best fitness areas for weight loss.
- Strengthens the main muscle groups not only through strikes, but also through strength exercises.
- Relieves stress thanks to a well-known stress relief technique - punching a punching bag. Although the positive atmosphere of the lesson also affects the improvement of mood.
- Fitbox is suitable for both girls and men.
- The training does not involve contact combat, that is, the trainees do not box each other.
- Training improves joint flexibility and mobility, improves overall endurance and well-being.
- Strengthens the cardiovascular and respiratory systems.
Flaws:
- Impacts pose a risk of injury and deformation of bones and joints.
- Heart rate increases to a high level, so this type of fitness is contraindicated for people with diseases of the cardiovascular system.
Fitbox training program
Running, warm-up, general developmental physical exercises with your own weight, additional weight (weights for legs and arms, barbells, dumbbells and kettlebells), training on exercise machines. This is necessary for growing muscle mass and reducing fat mass, training body muscles, developing endurance and strength.
Jump rope work
This is one of the most important points in training. Jumping rope not only strengthens the leg muscles and develops endurance, but also trains the brain, developing body coordination and simultaneous coordinated work of the arms and legs. All this is necessary for subsequent work on practicing strikes and defense.
First of all, stretching complexes are necessary for the development of flexibility and plasticity of muscles and ligaments. Stretching is required for subsequent successful work on apparatus.
Imboxing
Imitation exercises, or, as they are also called, shadow boxing, combining boxing and aerobics, train the cardiovascular and respiratory systems and the musculoskeletal system. Such training develops, first of all, the strength and accuracy of a blow, endurance and agility, plasticity and mobility of the body, quick reaction and intelligence. During shadowboxing, the load falls on almost all muscle groups, the intensity of the activity is high.
workouts help keep your whole body in good shape
The bag is an indispensable attribute of training for a boxer. Therefore, exercises with a bag take pride of place in fitness boxing. During training on such a projectile, one learns the technique of the correct blow, learning the accuracy, strength and speed of delivering single and series of blows, from different sides: direct blow, side, long or uppercut.
Working with a bag is a great way to develop strength and speed endurance, learn to calculate the force of a blow with both hands, take into account the situation and the distance at which you are from the “enemy,” and make decisions in a rapidly changing environment. Depending on what kind of shots are being practiced, bags of various shapes can be used, including those moving in a circle, but most sports clubs still have bulk bags of a universal shape.
Working with a pear
There are different types of punching bags, just like punching bags, depending on the intended purpose of the exercise. A bulk bag with sand or sawdust, heavy and hard, very similar to a punching bag. Pears with other fillings (water, peas, etc.) are lighter, softer and more mobile.
There is also a separate type of pear - a pneumatic pear and a pinchball, or a ball (pear) suspended on one elastic band from the ceiling, and the other attached to the floor. The difference in projectiles in weight, rigidity and amplitude of movement when striking them helps during training on them to better learn to calculate the force and tempo of strikes, produce a series of strikes in motion, learn to hit in different directions, to the head, body, or to deceive the enemy.
The wall pad is a special boxing equipment that helps develop strength potential and endurance, coordination and accuracy of movements.
Pointball is an exercise with a suspended tennis or medicine ball of a larger size, which is attached in various ways at the height of the trainee's head. It is used to practice single strikes from the bottom and side and uppercuts. This projectile is necessary for training the accuracy of hitting the target.
https://www.youtube.com/watch?v=ytaboutru
Hitting the paws is required so that the instructor has the opportunity to control the learning process, record progress and notice the student’s mistakes in time, before they become a work style and do not have to be retrained later. Working with the paws also helps develop automaticity, coordination and accuracy of movements, strength and speed of strikes, and practice not only attack skills, but methods of defense, such as dodging, diving, and stands.
when training, you should follow the recommendations of an experienced trainer
Most parents dream of what their growing child will become in the future, what will he like? Over time, mothers and fathers may begin to push their child to attend various sections and clubs.
As a rule, girls are more willing to go dancing or choose creative activities, while boys traditionally prefer sports.
One of the sports areas that parents choose for their children is
Fitbox complex and main elements
Basic elements - punches taken from boxing:
- Jab is a straight punch.
- Cross - strike with the far hand.
- Hook - side blow with a bent arm.
- Uppercut is a blow from below.
Elements from kickboxing - kicks:
- Back kick - back kick.
- Jumping kick - a jumping kick.
- Crescent kick is a reverse side kick.
- Side kick is a side kick.
- Front kick is a straight punch.
In these videos you can learn in detail about the basics and format of group fitbox training.
Boxing through the eyes of a girl
I have never been afraid to practice boxing, but many people have a lot of doubts about this sport. Many girls are afraid to take up boxing because they have heard about the risks of injury, especially to the face. From personal experience I can say that the devil is not as scary as he is portrayed. Getting hit in the face will happen if you are distracted, but remember that no one hits with full force in doubles training. In addition, there is special equipment that can protect our bright heads from injury and damage.
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Another bias is the difficulty level. For many girls, boxing training does not seem difficult from the outside. But this is only at first glance. A lot of energy is actually wasted. The next day, the sore throat will definitely remind you of how the previous evening went. But this is an excellent alternative to fitness for those who want to lose weight.
The most difficult exercises for me remain coordination exercises. At the same time, monitoring the work of your arms and legs and at the same time interacting with another person is not an easy task. Despite the fact that girls easily cope with several tasks at the same time, in fact everything is not so smooth.
Boxing aerobics for beginners
There is a huge variety of sports in the world, but they are all united by one goal: to make people healthy, strong and happy. Everyone can find something to their liking and ability. There are no gender restrictions in sports, so any type of sport is available to both boys and girls. For those who are just getting acquainted with the world of sports, aerobics for beginners is perfect. This sport can be practiced at any age, at home or in the gym.
This is vital for the body, since sedentary work/study negatively affects its well-being. To always be in good shape and feel the energy inside, it is very useful to do gymnastics in the morning, to which you gradually add elements of aerobics. These activities will not only help you get rid of extra pounds, they will help maintain the normal functioning of the vascular and circulatory systems, and will simply improve your mood.
Aerobics will teach a person to move beautifully and maintain balance in various life situations. So, how to do aerobics exercises correctly? Here are some rules.
To begin with, you need to choose the right time for training. It should not begin earlier than forty minutes after eating. Before classes, it is advisable to eat light but nutrient-rich foods. An excellent breakfast would be any porridge (except semolina) and fruits/nuts. You can also use special sports nutrition to increase the effect. You can read about how to choose the right one on the Internet.
After training, it is not recommended to drink for half an hour, and eat for an hour. An alternative option in case of hunger is a glass of milk. Men should be careful: many members of the stronger sex are lactose intolerant, so drinking a lot of milk is not recommended.
Another rule is that you should not exercise before bed, as this awakens the body. Because of this, a person may suffer from insomnia. It is advisable to perform the exercises daily so that the muscles get used to the work and do not hurt after each approach. Of course, the first few days will not bring the most pleasant sensations due to the release of lactic acid, but a hot bath and regular exercise will soon improve the situation.
It is important to understand that those exercises that are performed easily bring less benefits than complex ones. This is explained by the fact that the muscles work in a weaker mode, and, therefore, almost no effect is obtained.
For convenience, you need to choose the right clothes and shoes for training. In the last point, preference should be given to sneakers, but a sports suit needs to be thought out in more detail. Clothing should be comfortable and not restrict movement, made mainly from natural fiber, so that sweat is absorbed and does not remain on the body, clogging it. Of course, after each lesson the suit must be washed.
It is not recommended to perform exercises on a bare floor. Firstly, there is a chance of catching a cold, and secondly, you can injure exposed skin on the hard floor covering. For classes, it is convenient to use special mats or a terry towel. The use of auxiliary sports equipment is also encouraged: jump rope, hoop, dumbbells...
The most important thing in aerobics, or any other sport, is a sense of proportion. You should not overexert your body, especially at first; the best thing to do is to do the exercises daily, but not for too long.
Subsequently, the duration of training can be increased, but you should listen to how you feel and take into account the capabilities of your body.
Another popular type of fitness is box aerobics. It appeared fifteen years ago, thanks to a Swedish athlete named Lynn. The essence of the exercises in this technique is that there is no direct contact with other people, and ordinary gymnastics is supplemented with boxing techniques.
This is an incredibly profitable sport, as it not only allows you to keep your body in shape, but also, without injuring your body, gives you the opportunity to learn self-defense. Both fragile girls and persistent men are fond of this sport. For the latter, it is more likely to maintain their abilities without heavy physical exertion. This is quite convenient for busy people.
During boxing aerobics classes, a person learns grace and perseverance. The athlete’s movements become coordinated and rationally economical. Typically, classes are held to the accompaniment of music, which helps to tune in to the “fight”, which takes place not with a live opponent, but with special equipment. This sport is also great for coping with stress.
