Overview
Originally developed by Billy Blanks, a world
karate champion and black belt, Tae Bo became popular in Hollywood in the
1980s. Blanks released his first Tae Bo DVD to the general public in 1998.
Today, virtually all gyms offer some version of cardio boxing. As a form of
exercise, Tae Bo and other cardio boxing formats utilize the punches and kicks
used in a kickboxing ring to create a dynamic cardiovascular and
strength-training workout that burns, on average, 500 calories per hour. The
major steps in a class include hitting combinations and kicking combinations.
Defensive
Stance
You will begin your cardio boxing class in defensive stance,
with your feet shoulder-width apart and your right foot about a foot ahead of
your left--and then your left ahead of your right, once you complete your
combination on the right side of your body. You should be light on your feet,
with your shoulders relaxed and your fists up to guard your face. The entire
class (unless you are told otherwise) is done with a closed fist. Your fingers
should be curled in, and your thumb rests along your pointer, middle and index
finger. Once your form is prepared, you are ready to begin hitting.
Hits
The major hits in a cardio boxing class are the
jab, punch (also called a cross), hook and upper-cut. The jab is the quickest
hit. To jab, extend your front arm in direct line with your shoulder and twist
your forearm at the contact point so that the palm part of your fist faces the
floor. Recoil quickly to your starting position.
To punch, or cross, you will create power with
your back leg. Pivot on your back foot as you twist your back leg at the hip
toward your target, and extend your back arm fully so that your back fist aims
toward your target. Recoil with control back to defensive stance.
To hook, you create a circular motion with your
front hand. At your contact point, the bottom (palm) of your fist and your
forearm should be parallel with the floor. Recoil at the end.
As with the punch, the
upper-cut requires power from your back leg. Pivot in the same way you would
for the punch, but this time, create a circular motion with your shoulder
joint, drawing your fist behind your body, along your side, and ending with
your fingers and knuckles facing toward the ceiling, as if you were punching an
opponent under the chin. As with all punches, quickly recoil back to your
starting position.
Cardio boxing kicks engage the major muscle
groups in your legs, allowing you to raise your heart rate and become stronger
at the same time. The major kicks are front and side kicks. To do a front kick,
begin again in defensive stance. Shift your weight to your front foot, draw
your navel in toward your spine, and kick forward with your back leg in a
knee-heel motion. For best form, kick out as if you were actually kicking an
opponent and contacting him or her with your heel.
To side
kick, stand facing a mirror. Shift your weight to your left foot and shift your
upper body toward the left like a pendulum as you bend your right knee and
bring your right outer thigh parallel to the ceiling. Kick out toward your right
side in a knee-heel motion.
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