Bim Backman, Aman Atilov Fight Club. Combat fitness for women

INTRODUCTION

According to the ranking published in Shape magazine, martial arts and boxing are in the top five of the best programs.

And this is not surprising. Combat fitness has no special contraindications, both men and women are happy to do it, and of various ages (even fifty-year-olds). It develops strength, endurance, flexibility and coordination of movements, has a beneficial effect on the cardiovascular and respiratory systems. And in terms of burning calories and getting rid of excess weight, he simply has no equal. In just one lesson, you can become lighter by a couple of kilograms and burn from 500 to 800 calories. Even cardio training on simulators, everyone's favorite running and strength exercises do not give such an effect.

In addition, combat fitness involves all muscles, because during punching and kicking, the whole body works. But the most important advantage of this training system, we would call getting rid of negative emotions and the main enemy of modern man - stress. Many women call combat fitness the perfect way to "let off steam" - in other words, throw out the accumulated aggression.

What is hidden under these two mysterious words? Combat fitness is absolutely combative in form, but essentially peaceful training. Based on kickboxing (which, in turn, is a combination of boxing and karate), combat fitness is very similar to its combat sports counterpart, but is still choreographed with martial arts elements. It is based on combinations of punches and kicks - safe, but still quite strong. (In any case, having mastered the exercises, you can stand up for yourself.) The blows are applied to an imaginary target and are called, as in professional sports, "shadow boxing." For greater efficiency, the “combat” part of the training is combined with cardio sessions or blocks of strength exercises.

Every woman can learn the secrets of combat fitness. As we said at the beginning, age and fitness level do not matter. But if you are over 45-50 years old, you need to dose the load, which is quite high. And if at the beginning of the journey you will suffocate or simply fall from fatigue, then after two or three weeks of regular training, proper breathing will become yours. habit, the muscles will get stronger and will not be so tired, and the heart will work like a “flaming motor”.

What You May Need to Workout

Combat fitness, unlike many other systems, is quite unassuming. The main requirement is high-quality shoes. And it doesn't have to be boxers or martial arts shoes: they won't provide enough cushioning while you're on the move. Therefore, the most ideal option is running shoes. They are light in weight and spring well. Considering that in combat fitness there is no special load on the hands, you will not need boxing gloves. And if there is a desire to work on a pear, then it is better to use a bandage (how to bandage your hands correctly, you will learn further in the chapter describing the basic technique). For cardio sessions, we advise you to buy a quality jump rope - it will serve you for many years. Below are the sizes of the rope corresponding to the height of a woman:

To perform a warm-up or a set of exercises aimed at developing flexibility, stretching and strength (in the prone position), you will need a mat, dumbbells (1, 2 and 3 kg - depending on the level of physical fitness) or weights. As for clothing, shorts, trousers, breeches, leggings, high-quality tops, T-shirts or bodysuits are suitable, that is, any clothing that will allow you to move comfortably in active mode. Also don't forget your towel and water.

WARM-UP

Stand straight, feet hip-width apart, hands on hips. Perform smooth, slow head movements to the left, right, back, forward.

The total number of movements is 12 times.

Stand straight, feet hip-width apart, arms bent at the elbows and located at chest level, fingers clenched into a fist. Perform a small abduction of the elbows back in two counts (connecting the shoulder blades), straightening your arms to the sides, perform abduction of straight arms back in two counts (connecting the shoulder blades). The pace of execution is fast, for 4 counts.

The total number of movements is 12 times.

Remaining in the same starting position, perform energetic turns of the body to the left and right.

Attention! During turns, try to keep your arms bent at the elbows in their original position in front of the chest; keep the hips pointing forward, that is, perform turns only with the upper part of the body; direct your gaze while moving back.

The total number of movements is 12 times.

Stand straight, feet hip-width apart, hands in front of you (as shown in the photo), the gaze is directed to the hands. Perform wide circular swings with your arms at an average pace: in front of you up, through the sides down, to the starting position.

The total number of movements is 12 times.

Stand straight, feet 1.5 shoulder-width apart, arms extended out to the sides. Perform alternate inclinations to the right and left legs, each time touching the feet with your hands: tilt - touching the left foot with your right hand - return to the starting position, and so on. The pace of execution is fast.

Attention! Try not to linger in the starting position - immediately go to the slope to the other side; while performing the movements, keep the straight position of the arms and body, do not bend the legs at the knee joint.

The total number of movements is 12 times.

Stand straight, feet hip-width apart, hands on the lower back, head straight.

Perform a lunge to the right, then, pressing the palms on the lower back, move the pelvis forward. Return to the starting position and repeat the exercise on the other side. Alternate lunges to the right and left with a mandatory return to the starting position. The pace of execution is smooth.

The total number of movements is 12 times.

Stand straight, feet hip-width apart, hands on hips. Perform smooth rotations of the hip joint, first clockwise, then counterclockwise.

The total number of movements is 20 times.

Stand straight, feet 1.5 shoulder-width apart, hands placed on the lower back. Perform a slow backward bend in the lumbar spine (the depth of the slope depends on your level of fitness, be extremely careful at the initial stage). Return to the starting position and immediately (without delay) perform a slow forward bend, trying to press your palms to the floor. Alternate back and forth bends.

The total number of movements is 8 times.

Stand straight, feet hip-width apart, hands loosely located along the body.

Bending the right leg at the knee joint, perform a semi-squat, the left leg is straight, the foot is pulled towards itself as much as possible. Resting your hands on your knee, tilt your body towards your left leg and perform springy downward bends, trying to reach with your chin towards the front of the left leg. feet.

Return to the starting position and repeat the exercise on the other side.

Attention! During springy bends, keep your back straight.

The total number of movements is 20 times.

Stand straight, legs together, feet connected, hands freely located along the body.

Keeping your back straight, bend your torso forward and place your hands on your knees. Bending your legs at the knee joint, do squats (feet should be firmly pressed to the floor all the time), then, straightening your legs, press your hands on your knees. The pace of execution is energetic.

The total number of movements is 12 times.

Remaining in the previous starting position, slightly bend your knees, place your hands on them and tilt your torso forward.

Perform circular rotations at the knees, first clockwise, then counterclockwise. The pace of execution is smooth.

The total number of movements is 20 times.

Sit on the right leg in a deep lunge, the foot is pressed to the floor, the left leg is straightened to the side, the foot is pulled towards itself, the hands are located on the left knee.

Perform vigorous swinging of the pelvis down. Change the position of the legs and repeat the exercise on the other side. The pace of execution is smooth.

The total number of movements is 20 times.

Stand straight, feet two shoulder-widths apart, hands in a free position.

Place your palms on the floor and slowly lower your pelvis down to the “cross split” position (as wide as you can). At the lowest point for you, perform springy swaying of the pelvis down. Then lower your buttocks to the floor and spread your legs wide apart. Relax the groin muscles and the muscles of the back, front and inner thighs with vigorous pats on the muscles with your fists. Remaining in this position, perform springy torso tilts first to the right and left legs, then, slightly turning the body, tilts behind the right and left legs. At the end of the exercise, after completing all the specified repetitions, make a deep torso forward tilt, trying to touch the floor with your chest, and linger in this position for 10-20 seconds.

The total number of movements is 20 times.

Sit on the floor. The left leg is straight, the foot is pulled towards itself, the right leg is bent at the knee and brought back, the arms are in a free position.

embracing palms of the heel of the foot, perform energetic springy torso forward to the leg. After completing the specified number of repetitions, linger in the slope for 30 seconds. Change the position of the legs and repeat the exercise on the other side.

The total number of movements is 20 times.

Sit on the floor, the left leg is