Boxing is a well-known combat sport that has roots that go all the way back to Ancient Greece. It's characterized by fighting using the fists. If you want to learn more about the fine art of boxing, you should first get acquainted with the sport's various stances. A stance in a boxing, in a nutshell, involves the positioning of both the body and the feet. <center><iframe width="560" height="315" src="https://www.youtube-nocookie.com/embed/VJiMWKgIe9s?si=LcTmgAdaTE04CARG" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe></center> Orthodox Stance Orthodox stance and Southpaw stance are the most straightforward boxing stances around. Orthodox stance is suitable for boxers who span all of the different weight categories. It's suitable for right-handed boxers. Orthodox stance, last but not least, is appropriate for boxers regardless of their levels of ability. Newbies and seasoned professionals alike can take advantage of it. This stance is the most popular one in the entire boxing realm. It entails putting your body's left side near your opponent. It entails putting a powerful right hand behind your body as well.   Southpaw Stance Southpaw stance is fitting for participants regardless of their weight classifications. It's fitting for left-handed boxers, too. As far as ability goes, this stance is a strong option for boxers who are anywhere between intermediate and advanced. Southpaw stance entails putting both your right foot and your right hand in front of you and guiding using right jabs. It even involves a left cross and right hook closer. Some people consider this stance rather risky. This is due to the fact that many boxers haven't ever battled Southpaw opponents.   Wide Stance Wide stance makes a solid choice for seasoned and capable boxers who know exactly what they're doing. Beyond that, it makes just as solid a choice for boxers who are in need of power strikes. It's appropriate for both left-handed and right-handed participants. This stance encourages boxers to stretch their feet out considerably. It encourages them to bend their knees just a tad as well. Doing those things enables boxers to strengthen the steadiness of their bodies. It enables them to produce a lot more strength as well. Boxers who are fans of countering tend to gravitate to wide stance. The same thing applies to boxers who like hard punches.   Semi-Crouching or Crouching Stance Semi-crouching stance is suitable for both left-handed and right-handed boxers. Although it's suitable for people regardless of "handedness," it's particularly beneficial for boxers who are on the shorter side. If you're a boxer who isn't especially tall, then semi-crouching stance may work out in your favor. This stance entails bending the body just a bit toward the front. It involves elevating the hands and concealing the face at the same time, too. Semi-crouching stance can come in handy for boxers who want to give their faces and bodies significant amounts of protection. Although the stance offers a lot in the way of face and body protection, it doesn't interfere with blows in any way, shape or form. If you want to give your opponent strong blows, semi-crouching stance may help.   Written by: Isabelprontes PREVIOUS PAGE |  NEXT PAGE

Boxing is a combat sport in which two people engage in unarmed, competitive fighting using only their fists. It is one of the oldest sports in history and has been around for centuries. Different countries have developed their boxing styles, each with unique characteristics and techniques. There are five major styles of boxing: the out-fighter, slugger/brawler, boxer-puncher, pressure fighter, and counterpuncher.                                   Out-Fighter Style The out-fighter or boxer is a fighter who maintains a distance between himself and his opponent. This boxing style focuses on tactics such as speed, agility, and footwork to keep the opponent at bay. Out-fighters use their jab to probe for an opening while staying out of range before unleashing straight punches or power shots like hooks and uppercuts. Out-fighters typically have a good defense but lack significant power in their offense. The out-fighter must be wary of their opponents' power and offensive pressure while maintaining distance and waiting for an opportunity to attack.   Slugger/Brawler Style The slugger/brawler style of boxing is a very aggressive approach. Fighters who use this style rely on their power to intimidate opponents, using powerful punches and combinations to wear down the target. Sluggers will often take a few hard hits to land their own, as they prefer an up-close and personal fight instead of keeping their distance and relying on speed or technique. The slugger/brawler style requires incredible stamina, strength, and toughness, so it isn't for everyone. If a fighter can pull off this style successfully, however, it can be a devastatingly effective way to dominate an opponent.   Boxer-Puncher Style The boxer-puncher style is a combination of two different styles. It combines an out-fighter's speed, agility, and footwork with the power and aggression of a slugger/brawler. Boxer-punchers are usually well-rounded fighters who can transition between offensive and defensive strategies to outwit their opponents.   Counter Puncher Style Counterpunching is regarded as one of the most challenging boxing styles to master. It involves waiting for an opponent to make a move and then quickly reacting with a combination of punches or other defensive moves. Counterpunchers rely on timing, hand speed, reflexes, and footwork to outmaneuver their opponents. They use their opponents' power against them by allowing them to commit and then land powerful shots simultaneously. Because counterpunchers are so patient in waiting for openings, they often shape and create the fight instead of just reacting to it.   Pressure Fighter The pressure fighter is an aggressive boxing style involving constant forward movement and attacking the opponent. This fighter typically overwhelms their opponents with a flurry of punches to score points or knock them out. Pressure fighters tend to be relentless and focus on wearing down their opponents with a barrage of punches.   Conclusion Boxing is an ancient sport with a wide variety of styles. Each style has unique techniques and strategies, allowing boxers to find the one that best fits their skillset and preferences. Whether you prefer the speed and agility of an out-fighter, the power of a slugger/brawler, the versatility of a boxer-puncher, or the defensive prowess of a counterpuncher, there is a style of boxing that is perfect for you.   Written by: Iamyourwriterana PREVIOUS PAGE |  NEXT PAGE

Boxing is a combative sport between two athletes. It requires each player to throw and hit punches at their opponent. This battle of the fists requires speed, precision, and stamina. Each hit has an equivalent point that is decisive in the outcome of a match. A boxer must not throw punches mindlessly. It requires quick-wit and strategizing. A deep understanding of this increases the odds of winning. Check out the 10 boxing punches below that every boxer should know.                                 The 10 Boxing Punches   1. Jab A jab is a sudden move used in various combinations. It is one of the first techniques taught to beginners and diligently mastered by experienced boxers. The non-dominant hand is usually the one that performs the jabs.   2. Cross The cross is a straight punch that outputs a lot of power. The release is from the rear hand and crosses the body position to hit the opponent. It is an efficient knock-out weapon when mastered. The dominant hand executes this high-impact move.   3. Lead Hook A lead hook is a short-side upper punch from the non-dominant hand. The arm must be at a ninety-degree angle and parallel to the ground.   4. Rear Hook A rear hook is a short-side upper punch from the dominant hand. It is a punch that requires a lot of body coordination. Like the lead hook, positioning the foot, shoulder, back, and elbow is fundamental.   5. Lead Uppercut A lead uppercut is a short swing upward punch. It is a close-range move that packs a wallop. It is the left hand for an orthodox and the right hand for a southpaw.   6. Rear Uppercut A right uppercut is like aiming to hit the chin of the opponent to ensure victory. It is like the lead uppercut. It is the left hand for a southpaw and the right for an orthodox.   7. Lead Hook to the Body A lead hook to the body is similar to the lead hook. It has the intent of striking the body for points. This move has a risk of leaving the chin defenseless.   8. Rear Hook to the Body The rear hook to the body punch is the same as the rear hook. It has the intent to hit the body of the opponent. Bending the knees low with this move is advisable to lower the risks of the chin being open for attacks.   9. Jab to the Body The move jab to the body is a sudden punch. It aims to hit the opposite player's body. When doing this technique, it is wise to allow your head to slip while punching. It is a secure way that the head does not become vulnerable.   10. Cross to the Body The cross to the body is a straight punch from the rear hand. This move requires some back hip rotation and flexibility. Like all punches aiming for the body, keeping the knees low is key to lessen the risks of a backlash. An orthodox throws it from the right hand, and a southpaw uses the left hand.   Knowing and learning different combinations of these ten boxing punches gives a boxer the advantage of strategizing. Therefore, winning a boxing match is not far from reach.   Written by: TVLH210622 PREVIOUS PAGE |  NEXT PAGE

Introduction Boxing is the world's most popular Martial art, with more than 100 million participants in over 200 countries. But boxing is not just a sport, it is also a way of life. And while it provides superb physical exercise and mental relief, there are many other benefits of skipping rope that boxers will find useful.   1. Increased Speed and Agility Skipping rope is one of the most basic skills in boxing, as it's a part of most training routines, to build speed and agility. Skipping rope is a very efficient way to improve footwork and coordination. If you are skipping the rope in front of a mirror, you can focus on maintaining balance and moving your feet faster than usual.                                  2. Increased Stamina and Endurance Boxing can be a physically demanding sport, and skipping rope will help you perform like an athlete without getting tired. With the constant motion of skipping rope, you will develop stamina, which is often neglected as a training tool in boxing due to the high impact landing of punches. Skipping rope also provides oxygen to the muscles to ensure longer endurance during workouts and fights.   3. Improved Eye-Hand Coordination Skipping rope can help enhance your hand-eye coordination, as you need to be able to concentrate on the rope and keep it moving. If you watch someone skipping rope, you can notice that they frequently change their hands to either catch the rope or keep it in motion with a fast movement. This is called "rhythm working" and helps with catching punches. The same principle applies when fighting.   4. Increased Cardio-Vascular Fitness The cardiovascular fitness of an athlete is critical for fighting, and skipping rope can help increase it. The benefits of skipping rope include increased stamina, coordination and speed, all important for fighting. Skipping rope is a common training method for wrestlers, which involves a lot of jumping and running on their toes. Besides that, skipping rope also helps improve cardiovascular fitness by improving your aerobic capacity (the amount of oxygen you can use during exercise).   5. Improved Muscular Endurance Muscle endurance is a balanced form of strength, speed and power. It comes from working out at a high speed, as in sparring or skipping rope. You will be able to work out for longer without getting tired. This makes the training safer and promotes fat loss by burning more calories than normal gym workouts.   6. Improved Flexibility In boxing, you are required to move in many directions, and it requires flexibility to perform your best. Skipping rope can help with improving flexibility in your feet, ankles and back. Furthermore, it improves coordination as well as agility.   There is one more important benefit of skipping rope in boxing training that is not listed above, and that is the psychological aspect of skipping rope. Skipping can be a great way to blow off the pressure and relax during training sessions. You can also cheer up yourself and your sparring partner by cheering them on while skipping. These are all important ways to increase your performance in the ring.   Written by: Bethany_Rene PREVIOUS PAGE |  NEXT PAGE

As exercise is one of the essential needs of the body to be healthy, pursuing a particular sport gives a different level of fitness and body conditioning. One of the most amazing sports is boxing. Training for boxing needs cardio and HIIT workouts while at the same time strengthening the muscles at a static dynamism. One specific exercise that is best for boxing training is skipping or jumping because it improves stamina and mental alertness. Here are the types of skipping exercises that are best for boxing trainees to include in their regimens.                                 Boxing trainees need to master two basic skipping steps such as: Bounce Step This is the very basic skipping step where you carry all your body including the feet together up and down when jumping and landing while managing and skipping the rope movements. This is perfect for beginners not only because of its lowest difficulty level, but it hones the body and mind while progressing toward the more difficult skipping types.   Alternate Foot Step The Alternate-Foot step skipping type is where you are like doing the steps of running while skipping on a rope. In this procedure, you must be sure to keep a pace of non-stop and unobstructed running completely not bothered by the rope that you are skipping on. This is done by passing the rope under the feet after every one of the feet touches the ground surface.   Double Under Similar to the bounce step in which you leap twice because the rope crosses twice beneath your feet. This is definitely a dynamic activity because you need to keep in mind not stepping on the rope while keeping your pace perfectly in passing under the feet.   Boxer Skip The boxer skip is purposed for building endurance in the body without using more muscles and without getting too tired easily. This skipping step can be done in a longer period of time while setting the entire physiological aspects of the body inclined to higher gears and fast dynamism in the near future. Basically, Boxer Skip induces explosiveness while in a very balanced rhythm through a higher foundation on footwork and leg strength. Boxer Skip is done like you are in a jogging rhythm and stepping on alternating-foot. One of the differences between the boxer skip and alternate foot is the speed and size of the footsteps. But the biggest difference is that in boxer skip, the rope passes in the interval where both feet touch the ground surface. There are also other types of skipping that boxing trainees can do to induce their body's strengths and improve their weaknesses. Skipping step tricks such as: Foot Cross High Knee is done by skipping the rope while jumping higher and having the knees bent Front Straddle is done by skipping rope in a running position but knees bent Lateral Hops is when jumping to every side while skipping the rope Other types of skipping steps when skipping are to add some arm tricks such as Arm Criss-Cross and Arm Side Swing. Written by: GigiQuin PREVIOUS PAGE |  NEXT PAGE

10 Essential Boxing Equipment For Boxing Boxing has been around for ages, and to this day, it remains one of the most effective ways to get a full-body workout. There are countless places where people can find information about boxing, but within this guide, here are the 10 essential boxing equipments that a boxer needs.                                 1. Boxing gloves Boxing gloves is very important for a boxer. The primary purpose of these gloves is protection, which is why they tend to look bulky and bulky compared to other types of gloves. Boxing gloves and hand wraps provide protection for the knuckles.   2. Boxing shoes Boxing shoes are explicitly designed to simulate the impact of a punch. The foot is often the most vulnerable part of the body during boxing fight or sparring, so boxers need to protect it while they train to avoid getting hurt.     3. Running or Training Shoes While wearing boxing shoes is recommended during training or sparring session, some people still prefers to wear running or training shoes since that is what they are comfortable wearing during training or running. Also, your boxing shoes will wear quickly if you use it during training session. Many people only wear boxing shoes during sparring or fight to make sure it has good traction and minimise slipping that can lead to injury.   4. Boxing Pads Using a boxing pads is part of the boxing training that's why most boxing gym provides pads that people can borrow when they just started or when they forgot to bring their own. It's recommended to buy your own pads since hands get really sweaty during training. Boxing pads is used to practice boxing combinations alternately with a partner.   5. Speed bag Many professional boxers use various types of unique punching bags to practice their punches, including speed bags and heavy bags. Both of these punching bags come in different shapes and weights. While speed bags are generally used for practicing punches at a fast pace to improve timing, heavy bags are usually used for practicing heavy punches to improve punches strengths and techniques.   6. Light/heavy bag Aside from the speed bag and the heavy bag, many boxers also use a light/heavy bag to practice their punching power and accuracy. Many professional boxers have both types of bags, so they can alternate between using the two depending on what kind of punch they need to practice.   7. Skipping Rope It's recommended to have a skipping rope in your training bag so that you are not sharing with other people. Skipping rope is always part of an endurance training that's why most boxing gym provides people a skipping rope that they can use during training.      8. Boxing Hand Wraps Wearing a boxing hand wraps under gloves is very important especially when you are at the beginner level. It's a protection for your hand when you throw high impact punches since it acts as a cushion for your fist. It also provides additional support and stability to your wrists reducing the risk of having an injury.   9. Mouth Guard Wearing a mouth guard is a must during sparring session to avoid the risk of cracking or breaking your teeth. Mouth guard protects your teeth, tounge and gums.     10. Boxing Headgear Wearing a boxing headgear or head protection is a must especially when you are at a beginner level. It's good to wear a head protection while you are still improving your boxing head movements and boxing techniques. Headgear protects your head since it reduces the impact of a punch.     Conclusion. There are many different types of boxing equipment for both amateur and professional boxers, but more than this gear may be needed when you begin to face more advanced opponents. To ensure your success as a boxer, speak with a fitness and good boxing trainer to get information regarding boxing training that will help to improve your boxing skills.   Written by: Lomia_K PREVIOUS PAGE |  NEXT PAGE

Introduction Boxing is a great workout for men and women of all levels. It can be done with a partner, or you can do it by yourself. Boxing is also very effective for building upper body strength and technique. The following are the top 10 best boxing workout you need to try out:   1. Dumbbell Deadlift Double-overhand grip (palms facing each other) with a dumbbell in each hand. Lift the dumbbells off the ground together, keeping your arms straight. Keep your back straight throughout the movement, and bend at the hips as far as you can to lower the dumbbells back down to the starting position. Stop every two to three repetitions and perform a slow eccentric phase of 1 second on the way up, and 2 seconds on the way down.                                 2. Seated Row The seated row is a great exercise for the upper back and the Latissimus Dorsi, which is the large muscle that covers most of the back. Use heavier weights (approximately 15lbs) to build strength in your upper back. Use a medium to wide grip (your hand is not parallel with your torso). Sit down on a regular bench with your feet flat against the floor. Draw your shoulder blades together, squeeze your shoulder blades and keep the elbow locked. Slowly pull the dumbbells up toward you in a row pattern until they are just outside of shoulder level. Pause at the top and then slowly return to the start.                                 3. Ladder Drill The ladder drill is an easy way to build strength in your biceps. The ladder drill is a great exercise to build muscle endurance and strength. This particular ladder drill is done with one arm at a time. Stand with your feet shoulder-width apart and hold a dumbbell in one hand. Face forward and bend your arm to bring the weight from behind your head. With the other hand, draw an imaginary line from the wrist of the bent arm to your elbow. Do as many of these rows as you can in 20 seconds. Rest for 10 seconds and then repeat twice more.                                 4. Jump Rope The jump rope is a great cardiovascular workout that helps improve your overall endurance as well. This is one of the best exercises to build lean muscle and lose fat. A jump rope will get your heart rate firing fast and to keep up with it, you need to be in shape. The jump rope requires balance and coordination which will also give you a good cardiovascular workout.                                 5. Kettlebell Snatch The kettlebell snatch is an exercise that will build brute strength as well as power and speed. The kettlebell snatch is not a lot of fun to do, but it's a great muscle builder. A kettlebell can be used with either one or two hands. The two-hand snatch (also known as the swing) uses both arms; it is characterized by a quick descent and a pause at the bottom position to catch the weight before going up again. The one-hand snatch is much like the two-hand snatch, but the movement is reversed. The bell is brought up with one hand and caught on the opposite side of the body with one hand, before being brought back down.                                  6. Push-up The push-up may very well be the most effective exercise for developing upper body strength. One of the key pointers to doing a push-up right is to keep your back flat and your body aligned. A push-up can be done on the ground or a bench. Keeping your elbows tucked in close to your body is another important factor. You should perform at least 3 sets of these exercises with 10 repetitions each set. Try resting for 2 seconds at the bottom of the exercise and lifting yourself back up as you inhale. Try holding it at the top for 1 second and then lowering yourself as you exhale.                                 7. Sit-ups The sit-up is a great exercise for your lower back. For this exercise, get on all fours and put your hands on the ground with your fingers facing away from you. Your body should form an "L" shape, with hands and feet in line with each other. Slowly lower down to the ground while still keeping your body straight and level. Lower yourself until you can feel the stretch in your hips. Then push yourself back up until your arms are straight and your body is in a vertical position.                                  8. Barbell Squat The barbell squat is a great exercise for building overall strength. Squats are a great exercise to build muscle and strength in your legs, as well as your core muscles. The good thing about doing the barbell squat is that it will help you improve your posture and lower back. The squat-type movements work the quads, hamstrings, glutes, and calves while also being a great way to build strength in your lower body.                                   9. Bodyweight Dip The dip is one of the very effective exercises for working your triceps, chest, and shoulders. You need to be cautious when doing this exercise as you can tear your triceps very easily if you are not careful. This exercise is also known as the "behind-the-back dip". The dip targets the lower part of your chest as well as your shoulders. A lot of people believe that dips make the pectoral muscles smaller than a bench press, but this is not true. If you look at any professional bodybuilder's chest, you will find that he has well-developed pectoral muscles and the reason for that is because of the dips.                                  10. Hanging Leg Raise The hanging leg raise targets the abs. This exercise is one of the very effective exercises for strengthening your abdominal muscles. The hanging leg raises apart from being one of the best exercises to build six-pack abs are also known as knee-ups. This exercise can be performed by hanging off any bar or stable object, such as a chin-up bar. You can even use the pull-up bar or a playground swing. For this exercise, hold on to the bar with your arms fully extended and lift your legs off the ground (with knees straight). You can also perform this exercise by hanging one leg at a time.                                  Conclusion You will not notice immediate results with some of these exercises. You need to practice and analyze your progress regularly to determine whether you are making progress or not. Start slow and gradually build up your routine. It may take several weeks to see visible results but stick with it.   Written by: Alice_daisy PREVIOUS PAGE |  NEXT PAGE

If you are really interested in boxing then it is very important for you to hire a personal boxing trainer. The personal trainer that you will hire would be highly beneficial for you as they would train you in the right way and motivate you immensely to achieve your fitness and weight loss goals. Without the help of a personal trainer, achieving these goals might be tough for you. While looking for a boxing trainer, it is very crucial to find someone who is actually good. Finding a good boxing trainer would ensure that your fitness and weight loss journey completes smoothly and effectively. A good boxing trainer is someone who fits certain criteria. Below are few things that you need to keep in mind for finding a good boxing trainer.                              Correctly registered It is very important for you to know that a boxing trainer needs to be registered for operating in their country. They need to obtain certain amount of training in order to be eligible to become a boxing trainer. With the right amount of training, they are eligible for operating in the fitness industry.   Remain fit A good fitness trainer is someone who is fit themselves. In order to prescribe something to someone, an individual needs to follow that themself first. While looking for a personal boxing trainer, make sure that they follow a healthy lifestyle too.   Good communicator The personal trainer needs to be a good communicator too. A good communicator would be able to help you and make you understand certain things in a much better way. They would be able to train and correct you in ways which you can understand well and relate to. If you understand and relate well with your personal boxing trainer then you would feel more comfortable with them. This would be highly beneficial for your fitness journey.   Professional attitude It is very important for a boxing trainer to know and understand their responsibilities and boundaries well in order to build strong relationship with their client. Moreover, they need to answer the call of their client in a professional manner, be punctual, maintain personal hygiene, dress appropriately and focus their attention strictly on their client.   Hard but fair Some clients needs to come out from their comfort zones in order to achieve the necessary results. A good boxing trainer won't hesitate to push out their clients from their comfort zones but at the same time, they would ensure to remain fair with them.   Reviews For finding a good boxing trainer, you need to Google or research well about them. You need to read some reviews and testimonials before making the decision. The reviews and testimonials would help you to determine which boxing trainer would be the best fit for you. These days, many boxing trainers have an online presence. So, getting the necessary information about them online would be easy for you. The good boxing trainers have well maintained website where you would get a lot of information about the kind of services they have been providing. So, make sure that you visit their website before making the decision.   Written by: nantababy PREVIOUS PAGE |  NEXT PAGE

Boxing is a very popular combat sport that helps in training people and it also offers a host of health benefits. This sport is an excellent way of improving physical fitness so that your mind and body will be improved. Apart from the many health benefits it offers, there are a lot of risks involved in playing this dangerous sport. Hence, it is important that you learn proper techniques of boxing before you enjoy this sport but for this finding a good boxing gym is extremely crucial. It is important that you choose a gym that has encouraging atmosphere as it helps in constant improvement of the sports. Moreover, you need to look for a trainer that can tailor workouts according to your personal preferences and physical abilities. Whether you are an experienced boxer or an amateur, you cannot underestimate the importance of finding a good gym so that you can develop your skills and achieve your fitness goals.                                 Tips for finding a good boxing gym Do thorough research- finding a boxing gym should be done with a Google search so that you will able to locate reputable gyms near you. You can also talk to your friends and family members who can recommend you some good gyms so that you can achieve your boxing goals. Look for a reputable gym- a reputable gym has a motivating and supportive kind of atmosphere so that it can help boxers of every level. Experienced and skilled trainer will help in skill development and will customize training programs according to your requirements. Pay attention to gym culture- a good boxing gym should have a culture where you feel completely at ease while you are learning new skills and techniques. The gym culture should match your personal preference so that you will enjoy your training sessions at the gym. Consider the cost- the membership cost of the gym needs special consideration when you are finding a good boxing gym. Always choose a facility that is affordable so that you can pay the monthly membership without any kind of financial constraints. Make sure that the gym that you choose caters to your fitness goals so that you can enjoy the practice sessions at the gym. Types of gym- there are a large variety of boxing gyms that offers the best training to boxers. But you need to determine the objective of joining the gym so that you can choose gyms on the basis of services offered by the gym. If you wish to take up boxing seriously, then you will need to look for a specialized gym but for achieving fitness goals, you can choose a low priced gym. Experience of the trainers- the quality of the gym is directly dependant on the experience and skills of the personal coach and trainer. For achieving success in boxing, you need to make sure that the trainer is highly skilled and will help you learn techniques so that you will become a successful boxer. Always look at the past achievements of the trainer and inquire about the boxers he/she has trained in the past. This will make it easier for you to choose a gym based on the quality of the equipment and experience of the trainer so that you will get the desired results.   Written by: maraschino PREVIOUS PAGE |  NEXT PAGE

Boxing is a popular combat sport that has gained momentum in the recent times because it offers a plethora of health benefits to the boxers. The reason for the popularity of this sport is because it helps in physical conditioning of the body. Boxing is also considered as a form of exercise by amateurs and it is the reason why it is gaining traction recently. Since, boxing is the most physically and mentally demanding sports in the world, it can offer benefits like improving speed, strength and endurance of then body. If you want improve your overall fitness then you should go ahead with boxing training which is far more superior than any other exercise. It can strengthen your muscles and bones while helping you to burn more calories so that you will maintain healthy weight.                                 Health benefits of boxing Improves cardiovascular health- the most effective way of improving cardiovascular health is by choosing boxing for a full body workout. While you are throwing punches, your heart will work harder for supplying blood and oxygen to every part of the body. Boxing also increases your heart rate which eventually helps in improving your cardiovascular health so that you can prevent health issues like strokes, high blood pressure and heart attacks.   Burns more calories- boxing is known as a cardio vascular driven type of exercise that helps in improving the cardiovascular function. It eventually helps you to burn more calories as you can burn about 13 to 15 calories per minutes while boxing. It will make a huge difference in your weight loss progress, physique and shape when you do boxing regularly.   Improves bone density- when you want to improve bone strength or reduce the risks of osteoporosis, you should choose boxing as it helps to avoid the negative effects of bone mineral loss. When you want to improve your bone strength or prevent any bone related conditions then you should choose boxing as it offers a plethora of health benefits.   Works every muscle- boxing is an excellent workout for every muscle of your body and it is known to improve your overall fitness level. Whether you are looking for fitness, strength, agility or coordination, you should choose boxing as it helps in creating a perfect body balance so that you will enjoy many benefits. This upper body workout will help in working your core, back and shoulders so that you will get a fit and healthy body. Boxing also helps in building resilience and this is the reason why you should add boxing to your regular fitness routine.   Supports healthy weight- whether you want to maintain healthy weight or lose weight, choosing boxing can help in burning calories in an effective manner. It also helps in building muscles as it is an effective form of workout that helps burning a large amount of calories at a same time. Boxing workouts might appear challenging and fast paced, but the amount of calories that you burn is amazing so that you will enjoy weight loss and maintenance.   Written by: tabrez PREVIOUS PAGE |  NEXT PAGE

Boxing is a combat sport practiced worldwide by amateur and professional athletes. So, who was the first boxer ever? The first recognized public fight occurred in 1743 in London, England, where Jack Broughton won a four-round bout against William Brayley. Broughton's victory is widely regarded as the first recorded bout of boxing ever by most historians and sporting officials. The characteristics of boxing have evolved over U.S. and Canadian participation rules, governing the rounds of a match that can be won by either fighter with a knockout or decision within these rounds regardless of number of rounds fought or scorecards rendered; only one round per match has to go the distance for an official bout to be called "a decision.                                The late 18th century saw the codification of the ring as it is understood today, with boxing rules first appearing in 1743. Broughton's London Boxing Rules from 1744 were compiled as a standardized set, and were standardized throughout the British Empire by three boxing academies: Broughton's own Wandsworth School of Arts, the Royal Naval School at Portsmouth, and the London Prize Ring Club. The rules continue to be used today in amateur boxing events in most major world cities and countries. The U.S. adopted similar rules, thus boxing is universally regarded internationally as a discipline administered by the laws of one modern nation-state that has been codified with universal sanctioning procedures. In 1889, the Marquess of Queensberry rules were first used in the United Kingdom. They have been used ever since. Queensberry rules mandate that fighters be male and that two eight-counts must elapse before a decision is made. The duel in which James J. Corbett won to become the first World Heavyweight Champion was fought under the Marquess' rule set. Corbett's victory made him the only man to be both a British and American heavyweight champion. Boxing is a competitive sport in which two people, one attempting to inflict punishment on the other while avoiding being pricked, are penned in an enclosed area and physically confronted. Both boxers fight under controlled conditions; they are not allowed to use their hands or fists in the process. Boxing is controlled by a referee who enforces the rules of boxing management that govern ring and bout conduct. The referee may halt the bout if one boxer does not defend himself or deliberately leaves himself at risk of being seriously injured with no effective defense. The referee is also charged with stopping the fight if he thinks a boxer is too injured to continue being punched. The referee may stop the bout because it is no longer safe for either fighter to continue. Referees will stop the contest if it has been at least four rounds and one of the boxers has shown dominance in the contest. Once a boxer has been knocked down, his opponent must cease fighting for one minute before continuing or else their opponent may be declared the winner by knockout (KO). To help protect the fighters, there are three ringside physicians who watch especially for signs that a fighter is in danger and may enter the ring to assess such damages as swelling and cuts. In conclusion, people would watch the fights and wager their money on which boxer would win. In earlier bouts, it was considered a brutal sport but over time it has evolved into a sport that is seen as the best of all sports because it uses your fists, along with your speed, strength, skills and agility to dominate your opponent. It also requires mental skills to outwit and out maneuver your opponent in order to take home the trophy/gold medal.   Written by: Jared_Wax PREVIOUS PAGE |  NEXT PAGE

If you are a huge boxing fan and love to watch the sport in action, you might wonder what the difference is between amateur boxing and professional boxing. While both sports have something in common and share many of the same links, they also have distinctions that set them apart. This article will explore those differences so you can decide which sport is for you. Amateur boxers train hard to become champions in their weight class, but amateur boxers will not offer purses or contracts. These boxers are often supported by their families, friends, and teammates in addition to financial assistance from the local club that they belong to. Amateur boxing focuses more on the training of boxers and the sport itself and less on fighting for money. Professional boxers fight for purses and contracts and can be employed by several places, such as promoters, managers, or other team members. These boxers are often supported by sponsors and money earned during each match. While many professional boxers receive some training before entering the ring, they must focus all efforts on winning matches, which means that they might not become well-rounded boxers in terms of technique compared to amateur boxers. Professional boxers focus on winning by any means necessary.                               Amateur boxing usually focuses on the rules and strict regulations, whereas professional boxing is less concerned with rules and regulations. For example, amateur boxing has regulations involving scoring, rounds, ring dimensions, and equipment, while professional fights do not have as many rules. However, both sports have referees who ensure that all of the competitors abide by the existing rules of each match. The referee's job is to ensure that no boxer receives an unfair advantage over their opponent and that each competitor follows the rules for their match. As mentioned previously, professional boxers fight for purses and contracts, but amateur boxers fight for experience and competition. Amateur boxers do not have to worry about making weight, their age is not a factor, and they do not have to compete against experienced boxers. Therefore, amateur boxing is great for getting started in the sport and those who want to keep practicing their skills regularly. Amateur boxing involves a limited number of championships for each weight class, whereas professional boxing has more heavyweight champions. Amateur boxing usually has more weight divisions than professional boxing, though the weight divisions in both sports are similar. While amateur boxing can occur in different locations and on various surfaces, such as grass or cement, professional boxers are restricted to making their matches in arenas. Professional boxers will often have to travel long distances between their hometown and their matches, while amateur boxers can make these trips while competing in other areas of their training. Amateur boxers usually have to fight in restricted weight classes, such as 105 pounds and below, whereas professional fighters are free to fight in any weight class they want. Amateur boxers are also limited to fighting on fewer days each year. A boxer must win two out of three fights within 12 days to win the national championship or belt. A professional boxer can make up the difference in weight by fighting three or more times within fourteen days to keep his title. Professional boxers often have many trainers and coaches guiding them through their matches, but amateur boxers are supported solely or partially by their teammates, advisers, and trainers.   Written by: Lomia_K PREVIOUS PAGE |  NEXT PAGE

It is common that when you walk into a taekwondo studio, you will see that the students are wearing belts of different colors. The students wearing the white and yellow belts are beginners while green and blue are mid level. The red and black level belts indicate higher ranks. The following are some of the implications for the belt ranks:   1. Knowledge The belt colors indicate the amount of knowledge that you have of taekwondo. The white and the yellow belts indicate knowledge about basic blocks, punches and kicks. As you advance to the next level, you will be able to apply most of these techniques during sparring and practice. At the black belt level, you will be able to instruct other lower belt rank students.                                  2. Skills There is a very big difference between a white belts front kick and that of a black belt student. The white belt will have less balance, power and speed in their kicks when compared to that of the black belt. As a student advances through the ranks, they gain more skill and are able to polish up on minor details. For instance, the black belt will know how to pivot their feet or how to turn their hips in order to deliver a powerful kick.   3. Perseverance The more a student advances through the various belt ranks, the more they are seen as being able to persevere and endure the trials of learning taekwondo. Taekwondo is a sport that involves a lot of physical activity. There are also many patterns to learn which can take a toll on anyone because they are not easy to learn. In addition, there are breaking techniques that the students have to learn at every stage. They are also likely to encounter bruises and bumps in the course of their training. The fact that they are able to get through these frustrations and advance to the next level shows that they have perseverance.   4. Dedication The belt ranks that a student has acquired shows that they are dedicated to learning taekwondo and are willing to advance to the highest rank. Training in taekwondo requires time and effort. Students should be able to set aside a significant amount of time in order to be able to learn and train in taekwondo. Juggling between work and school and training takes dedication and commitment. PREVIOUS PAGE

In taekwondo, it does not matter whether you are male or female or what age bracket you are in, in order to be promoted to the next level. However, you must meet certain requirements at each level in order to be promoted to the next level. These requirements must be met under a test that is given by a panel of scrutinizing black belt instructors. Below is a discussion of the various belt levels and what one requires to achieve in order to be promoted to each belt rank.   Yellow Belt Requirements Form In order to be promoted to this belt level, the students must be able to perform certain patterns precisely. The first form that they have to be able to perform is the tae guk il jang pattern. This pattern has a total of 16 movements. The movements represent heaven or when creation began. Techniques included in the form include, low, high and middle blocks, front and walking stances, front kick and middle punch. The taek guk il jang pattern is the first pattern in the tae guk form. There are other schools which require the student to be able to perform the palgwe il jang which is composed of twenty patterns.                                Self-Defence The students have to show case self defense drills. These may include the basics of one step drills to block against throws, joint locks, kicking attacks or single punching. The drills may also include free sparring techniques stimulated by a combination of kicks.   Board Breaking Even though not all schools require the students to board break, most of them require the students to do so. There are various techniques that students will be required to perform when breaking the boards. These include: forward or reverse punch, side kick, roundhouse kick, and front kick. The board is usually an inch thick and is made of pine wood.   Basic knowledge The students will have to demonstrate that they are knowledgeable about taekwondo and its origins. They have to know the meaning of the pattern that they perform and the symbols on the Korean flag.   Green Belt Requirements Forms The students in this stage have to be able to properly perform the Won Hyo pattern which consists of 28 movements.                                 Self-Defence Students will learn how to defend themselves from holds. They will also need to learn one step sparring. The self defense techniques wil include but may not be limited to: crescent kicks, knife hand blocks, etc. The students should be able to defend themselves from hair grabs from the front, and from waist grabs from behind.   Board Breaking The breaking techniques used in this stage include the jump reverse kick.   Basic Knowledge The students have to display considerable knowledge on the history of taekwondo and ITA.   Blue Belt Requirements Form Students have to show that they are knowledgeable of the Joong Gun pattern. This pattern consists of 32 movements all of which have to be executed flawlessly.                               Self-Defence The student has to be able to defend themselves against the upright neck hold from behind. This is where the opponent has one arm around the defender's throat and is standing behind him. The students have to also demonstrate how they would defend themselves from a bent over neck lock. This is where the attacker has the defender's neck locked at the side of his hip. The students have to be able to demonstrate that they can break from this hold.   Breaking The student has to demonstrate that they can break the boards using an axe kick.   Basic knowledge The students have to show that they are knowledgeable in the origin of the patterns, Taekwondo and ITA.   Red Belt Requirements Form The students have to show that they are knowledgeable in the Hwa Rang pattern. This pattern consists of 29 movements all of which the student has to demonstrate flawlessly. They are also required to be able to do one step sparring, free sparring and multiple free sparring.                                Self-Defence Students should be able to demonstrate excellent skills in defending themselves from the following attacks: club attacks, knife attacks, multiple unarmed opponents and against holds.   Breaking The students should show that they are able to break 3 inch boards using any kick.   Knowledge Just like the previous ranks, the student is required to know about the origin of taekwondo and ITA.   Black Belt Requirements Forms The student must demonstrate knowledge in and ability to execute the Kwang-Gae pattern. It consists of 39 movements. The students have to also be able to perform multiple free sparring, two step and one step sparring.                                 Self-Defence Just like the previous red belt rank, the student has to demonstrate that they are able to defend themselves against holds, club attacks, knife attacks and attacks from several unarmed opponents.   Board Breaking The students should be able to break 3 inch boards with any hand or kicking technique.   Knowledge The students have to demonstrate they are knowledgeable in other martial arts, taekwondo and ITA. PREVIOUS PAGE |  NEXT PAGE

1. Back And Side Falls A student can fall anywhere, including on the stairs, being pushed in the streets, or while sparring. Falling properly is therefore important and must be instinctive. The most important things that the student must remember when learning the falling technique is always to keep the head from hitting the ground, spread the force of hitting the ground evenly throughout the body and shouting to force air from the lungs. For the back fall, the students should begin by bringing their hands up in front of their face or their chest. The chin must be tucked into the sternum by bending the head forward. For a smooth fall, the student must curl their body and form a ball. As their upper back makes contact with the mat, they should slap the mat with open palms. The arms should also be at a 45 degree angle from the body. Similar to the back fall is the side fall only this time, the student curls like a ball to one side and slaps the mat with the hand on that side. The other hand should come up and rest on the stomach with the chin tucked into the opposite shoulder. One thing the student should remember is to always remain calm during falls.                                 2. Higher Side And Back Falls At first, students will learn how to absorb the shock of basic falls from a standing position. Once they feel that they are comfortable with the basics, they can then safely begin practicing their self-defence tactics. The students have to be able to absorb the impact of higher falls as they practice techniques that are more advanced. In order to begin, students should begin with small hops and landing back onto their feet before doing the fall. This movement should progress until the student is able to jump into the fall directly. The timing of the slap on the mat and the angle at which the arm is to the body should be accurate enough to prevent the body from injury. These are important elements which must come naturally to the students before they are allowed to perform throws on one another in the more advanced techniques.   3. Forward rolls Forward rolls are probably one of the moves in taekwondo that causes much apprehension among students. This is because they disorient the body and force them to take up uncomfortable inverted body positions. However, students must protect themselves since many attackers are taken into inverted aerials during throws. Smooth rolls are important because they protect the student from real life instances such as bike crashes, or trips on stair cases. In the forward roll technique, the head must always be protected. In order to perform this technique, the student must stand with their feet as wide as their shoulders and their right foot forward. Beside the right foot, the student should place their left hand and in front of the left foot. The right hand will then be placed in between the left foot and the left hand on the mat. The head should look over the shoulder. If the head is not turned during the roll, it may impact the floor and this would defeat the whole purpose of doing the rolls in the first place. With the left foot, the student should push forward and roll on the outside of their right arm, across the back in a diagonal manner and land on their left side. The body should be curled like a ball when rolling. At the end of the roll, the student should shout and slap the mat.                                  4. Front Fall Like all the other falls, the aim should be to protect the torso and the head. In order to learn this fall and perfect it, three steps are involved: learning from the kneeling position, from the standing position and from the jumping position. Learning should take place in these three positions respectively, with each step being perfected before moving on to the next one. The defender should bring both his hands in front of the body with the fingers open. While falling forward, the impact of the fall should be broken by the defender by using his fore arms and the palms of his hands. The elbows should be at a 45 degree angle and the hands should form a triangle like shape in front of the face. To avoid hitting the nose, the defender should turn the face to the side. Once the defender lands on the mat, they should kick their feet out and spring to their feet. The forearms and the feet should be the only parts of the body touching the mat. This fall is very important during sparring. The defender should naturally be able to bring their hands up instinctively and turn their faces the other way in order to prevent their face from hitting the ground.                                    Throws These basic throws can be included in a taekwondo curriculum once the students have mastered the art of falling and are able to sufficiently protect themselves. Throws can be executed from a range of attacks and positions such as sparring situations, punches, chokes, wrist grabs, etc. The following are some of the throws most commonly used in taekwondo:   1. Forward Body Drop/ Floating Drop Once an attacker has thrown a punch, this throw is meant to maintain their forward momentum. The defender may wish not to use any move such as a hard block that may impeded the attacker's forward motion such as a hard block. The block and grab technique is applicable to this throw. The main work of the defender would be to avoid the attacker's strike and at the same time push him forward along the path he created. In order to execute a floating drop, the defender must stand on the opposite side of the hand that is attacking. For instance, if it is the left hand punch, they should block and grab with the right hand and step to the left. The defender will then place their left hand on the attacker's right ear. With the arm high up and in front of them, the defender should make 180 degree turn to face the same direction as their opponent. In order to force the attacker to roll to the ground, they must at the same time twist their opponent's head down and around. The footwork involved in the forward body drop is the primary defense. This move should be performed by the defender stopping in front of the opponent with their first move instead of stepping outside the opponent's momentum. To make the opponent trip over the defender's leg, the defender should make a 270 degree turn into a front stance. The move can be varied such that the defender grabs the opponent's arm and pulls on it. The maximum number of steps allowed in both the throws is two; more than that would not make the movements fluid.                                   2. Major Outer Reap This throw is a sweeping style. Instead of sweeping in between the opponent's legs, the defender sweeps the opponent's front leg from the outside of it. This technique begins with a Judo style grab. This is whereby the opponent will hold the defender's right elbow with his left hand his left lapel with his other hand. The defender will also perform the same move. The defender will then try to push back the opponent's shoulder while pulling down his elbow. These two moves should be performed simultaneously after the defender has moved to the right side of his opponent with his left foot. This throw is applicable in several situations. For instance, it can be applied when the opponent lashes out with a front punch. It is also an effective technique if in a fight the stance is close. Regardless of the attack, as long as it is a grab, the defender should be able to maintain their own balance when trying to throw their opponent with this technique.                                 PREVIOUS PAGE |  NEXT PAGE

Introduction To The Art Of Throwing And Falling Techniques In every martial art, falling is a technique that every student must learn at the beginning of their training. This is because there are many instances in which one is prone to falling. For instance, in taekwondo, there are many kicks involved. This has the potential of knocking down an individual and earning points even if the strike didn't cause the opponent to fall with significant force.   When students learn early in training some of the most basic falling techniques, they can be able to avoid back, neck, arms and even head injuries which could be fatal. Learning the basics in falling will sharpen their reflex and they will avoid incorrect falls. Learning the art of throws is also another advantage to winning a competition in martial arts; especially where a physically weaker opponent is faced with an opponent that is stronger. Even though this is against the rules in Taekwondo because all the opponents are matched according to their techniques and weights, it is still a useful alternative.   How To Execute Methodology For Practice And Instruction? Martial arts cannot encompass all the known fighting techniques into their training sessions and that is why falling and throwing techniques in taekwondo have to be chosen carefully. The techniques that are chosen must be in line with various rank levels and must be compatible with the basics taught in this level.   Instructors should only introduce techniques that will be frequently practiced instead of introducing many techniques. Throwing and falling techniques require constant repetition in order to perfect them and therefore introducing too many of them would be pointless. Incorporating falls and throws into the regular taekwondo practice may seem awkward at first. However, the basics of any technique should be learned first before combining it with another technique. One way of encouraging students to learn the techniques is by incorporating them and making them promotional requirements.                               PREVIOUS PAGE |  NEXT PAGE

As mentioned earlier, stretches in taekwondo have to target certain muscle groups in your body so as to increase your flexibility. The following target taekwondo stretches will give you an idea of how to do your stretches.   1. Achilles Tendon Stretch To begin with, it is important to understand where the Achilles tendon is located and what it is. This is the tendon that runs from your lower back, to the muscles in your calf and down to your heel bone. This tendon contracts during a powerful move such as a round kick. It is important therefore to protect this tendon from injury by stretching. How To Stretch It With both arms touching the wall or a sturdy object, lean forward. The hands should be shoulder width apart. Next, extend your right foot backwards and have a 90 degree bend on your left foot ensuring that the heel is firmly placed on the ground. Lean forward into the wall until you feel that your back and leg muscles are being stretched. In order to make the stretch deeper, you can sink down with your hips slowly. Half a minute should be enough to hold this stretch before changing sides.                                 2. Ankle Stretch Taekwondo involves a lot of turning and spinning and this requires that you work on the flexibility of your ankles so as to improve your technique of kicking. How To Stretch It The ankle stretch is very simple. Simply lie down on your back with your knees straight. Move your ankle such that you can comfortably push your foot forward. Try as much as possible to keep the knees straight when dong this stretch. Continue pushing your foot forward until you feel you cannot push anymore. Hold the position for about 15 seconds before releasing and going back to your neutral position. This procedure should be done in ten repetitions. This kind of ankle stretching is known as the plantar flexion.                                  3. Back Stretches There are two popular ways in which you can stretch your back after and before your taekwondo work out: cat stretch and child's pose. Cat Stretch This is a very simple way of stretching your back. Simply get down on your hands and knees. Just as the name suggests, you will have to arch your back up as far as possible towards the ceiling just like a cat. Hold this position for about 15 seconds and get back down. Do this at least ten times.                                  Child's Pose This pose will not only stretch your back but it will also help you to stretch your ankles, thighs and hips. This position requires you to get down on your hands and knees on the floor. Spread your knees and ensure that your toes touch. Sit down on your heels and lean forward, ensuring that your belly rests in between your thighs. Stretch your arms as far in front and hold the stretch for fifteen seconds. This move should be repeated at least ten times.                                   4. Calf Stretches It's very easy to tear your calf muscles during training. The following technique will help you to stretch it out before and after a training session. How To Stretch It Stretching your calf muscles is similar to doing the Achilles tendon stretch. You have to stand at arm's length from the wall and put your hands on it. Lean forward stretching your right foot as far back as you can with a 90 degree bend in your left foot until you feel your calf muscles stretch out. Hold the pose for about thirty seconds before switching legs. Note that the foot extended backward should be straight with no bend at the knee. The stretch can be deepened by sinking deeper with your hips.                                   5. Hamstring Stretch Having heard about all the horror stories of people tearing at their hamstrings when doing an axe kick or any other movement during the taekwondo training sessions, the following are some of the stretches that you can do. Touch Your Toes This is a very simple stretch to do. To begin, stand with your legs crossed while ensuring that your feet are touching. Keeping your rear knee straight, bend over and reach for your feet. Hold this position for about 30 seconds before switching feet.   Lying Down This is also another technique that you can use to stretch your hamstrings. To begin, lie on your back with both knees straight on the floor. Raise your right leg and straighten it until you feel that the back of your thigh is stretching. Ensure that there is a slight bend on your left leg. Hold this pose for thirty seconds before switching legs.                                  6. Chest Stretches Chest stretches are very important because the taekwondo training sessions will require you to throw powerful punches, blocks, etc. If you injure your chest, chances are that you will have to sit it out for a while until you can be able to train again. If you are preparing for a tournament, this is a risk you would not want to take. How To Stretch It With your palms facing up, clasp your hands behind your back. Pressing your shoulder blades together, pull your hands down and stick out your chest as far out as you can. Hold this position for about twenty seconds.                                PREVIOUS PAGE |  NEXT PAGE

In taekwondo there are basically three kinds of stretches that you can do. You can perform one of them every day or you can combine all of them. When you combine all of them before and after a training session, you obviously stand to gain a lot more out of the stretches.   1. Dynamic Stretching This kind of stretching is especially useful when it comes to kicking and gaining height. This kind of stretching involves lengthening of the muscles and the tendons while at the same time incorporating some movements. An example would be to swing your leg like you are doing an axe kick. Lift the leg as high as possible until you encounter a certain amount of resistance.                                 2. Relaxed stretching This is probably the most popular and most known kind of stretching. This kind of stretching is best done after stretching. It simply involves stretching the target muscles until you feel you have hit tension. Release the muscle and continue with stretching. Most people time themselves when doing this kind of stretch. The best way to go about it is to just stretch until you feel that you have reached your limit, instead of timing yourself.                                   3. Isometric stretching This kind of stretching is similar to relaxed stretching but there are certain differences. When you are doing the isometric stretch, you should tighten the target muscles and then release once you feel you have reached maximum tension. Your muscles will feel loose and relaxed and you can stretch some more. Repeat this procedure until you feel you cannot stretch anymore.                                 PREVIOUS PAGE |  NEXT PAGE

As mentioned earlier, stretching is an essential part of your taekwondo training. However, it is important to show its importance in your training. The following are some of the benefits of taekwondo stretching:   1. It will help you to increase your flexibility In taekwondo you need to be flexible enough to do your axe kicks, round kicks, etc. You also need to be flexible to kick high up without tearing your hamstrings or causing other soft tissue injuries. Flexibility can be defined as the length to which your muscles can stretch. When you stretch, you lengthen your muscles thus enabling you to do a variety of movements without straining your ligaments.                                 2. It helps you to improve the circulation of blood After a very intense taekwondo work out, you muscles need time to repair. They require sufficient blood flow in order to hasten the repair process. This can be achieved by stretching your muscles every day. Not only does an increase in blood flow to the muscles hasten the repair process but it also helps to nourish them and helps to get rid of toxins.   3. It will help you to improve coordination and balance As mentioned earlier, when you stretch you increase flexibility. When you acquire flexibility, you will be at a better position to improve your coordination and balance. This reduces your chances of falling and getting injured during training.   4. It helps to reduce lower back pain The main cause of lower back pain is tight and stiff muscles in the buttocks, hips, hamstrings and lower back. Stretching allows the muscles to become more flexible and thus helps to alleviate the pain.   5. It helps to improve your cardiovascular health Studies show that when you stretch, you lower blood pressure by improving the function of your arteries. PREVIOUS PAGE  |  NEXT PAGE

Introduction To Taekwondo Stretching If you are studying or thinking of taking up a taekwondo class, it is important to know that stretching is an integral part of your routine becuse it reduces the risk of injuries. It should not be done like a warm up where you only do it before and after training; it should be done three to four times a week whether you go for your classes or not. Stretching should be done a minimum of half an hour. Experts recommend that you perform your stretching routine everyday especially if you incorporate weight training into your exercise. This will allow your muscles a chance to repair themselves. When doing your stretches, do not push your body beyond its limits; if it hurts do not continue. The aim is to improve flexibility and not to inflict pain to your body.                               PREVIOUS PAGE  |  NEXT PAGE

The following are some of the sparring rules in taekwondo: 1. All contestants are required to wear protective gear during sparring. They must also wear the traditional taekwondo gi. For protection, they need to have pads to protect their shin, forearms, hands, chest and head. For men, they must wear groin protection. They must also wear mouth guard.                                 2. Kicks and punches can be very powerful and can therefore cause permanent if not fatal injury. This is why taekwondo only includes certain strikes which are mentioned before the competition. When it comes to using your hands, only a closed fist is allowed. All other moves such as using your elbow, open hand or hammer strikes are not allowed. Kicks, on the other hand, are allowed on the head but you cannot strike the unprotected area of the face.   3. For every penalty you receive, your opponent gains a point. Intentional and repeated fouling will get you kicked out of the competition or even expelled from the tournament. Some of the moves that can attract a foul include: running away from your opponent, grappling of any kind, striking with your elbow or your knee, punches to areas below the waist and to the face, etc.                                 4. A certain number of points are awarded to certain moves. For instance, a kick to the head will earn an opponent three points, a spinning kick to the chest will earn them two points, etc. The strikes have to be of significant force, a glancing or a grazing blow is not enough to earn any points. PREVIOUS PAGE  |  NEXT PAGE

The following are some of the sparring tips that you can use against your opponent in order to gain an advantage: 1. Determine whether your opponent is a defensive or an offensive striker. If they attack you first, then they are an offensive striker; if they wait for you to make the first move, then they are a defensive striker. 2. Find out whether your opponent is a kicker or a puncher by doing a fake move. If they throw up their hand, then they are a puncher if they kick, then they are a kicker. 3. Every opponent has their favorite technique. This is probably a technique that they feel is the most effective or that they feel they have mastered. In order for you to know which technique your opponent relies on, try and attack them first. Note that you should not attack blindly; have a counter attack plan in mind.                               4. When you are hitting your opponent, your stance should never be wider than the width of your shoulders. You want your strikes to be precise and fast. A wider stance will only make your movements slower. 5. Do not show any fear when you are sparring. Your opponent will sense the fear and use it to their advantage. However, you can also use fear as a fake. 6. The right moment to strike is when your opponent is about to strike or when he is about to land from a strike. 7. Economize on the amount of energy that you use. Do not kick unnecessarily. Kicking utilizes more energy than punching or other hand techniques. If you get tired too early into the sparring, your opponent will see it and take advantage. 8. The most obvious and most important tip is to never underestimate your opponent. Your opponents come with different styles and techniques and underestimating them could predict your loss. PREVIOUS PAGE  |  NEXT PAGE

During sparring, opponents score points by using kicks and by punching the opponent's chest protector. The following is a list of some of the effective sparring techniques:   1. Round House Kick This kick is popularly used in taekwondo sparring. This is because it is powerful and very fast. In order to perform this technique, you will use the top of your foot to kick your opponent. You can do this by simply lifting your leg and kicking horizontally. This kick targets the midsection or the head. Depending on your stance, you can easily deliver this kick with your rear or front leg. There are certain variations to this kick such as jumping or spinning round house kicks.                                 2. Axe Kick The ax kick requires you to be very flexible because the technique involves lifting your foot up to your head. Once your foot is above your head, you will kick downwards on your opponent's head with the bottom of your foot or the heel. This kick should be delivered very fast. If you do it slowly, your opponent will launch a preemptive strike to defend themselves.                                 3. Spinning Back Kick This kick is a very effective counter attack technique when sparring. It is especially effective against the axe kick. When your opponent comes at you with an axe kick, you can spin to avoid his attack and strike him with a back kick. If for instance, your right leg is in front of you, you can spin and kick him with your left leg. The spin has to be counter clock wise if your right leg is the one that is in front. If it is your left leg, the spin will be clockwise. Distance and timing in the spinning back kick is what will determine how effective your kick will be.                                  4. Spinning Hook Kick This kick is often used as a follow up to the round house kick. You can kick your opponent using this kick by simply lifting up your foot and kicking them with the bottom or heel of your foot. The kick resembles the spinning back kick only this time round your leg will move in a horizontal manner.                                  5. Double Kick This is one of the deceptive techniques used in sparring. The move involves two round house kicks. Using your front leg, perform the first kick on the side of your opponent's chest protector. Follow this move with a round house kick to your opponent's chest by jumping off your other foot without putting the first foot down. The reason why this technique is effective is because your opponent will focus on your first maneuver and will not expect you to immediately perform the second move.                                   6. The Block Punch The punch can serve as a defensive block or as an offensive strike. Three motions are involved when trying to perform the block punch when you are in your standing stance. First, you will need to create a punching distance by putting your front foot forward. Secondly, you need to protect your lead leg from kicks by extending your front arm downward. Finally, you will strike a power punch with your powerful hand. These moves have to be done simultaneously. PREVIOUS PAGE  |  NEXT PAGE

Once the fighter has a general idea of their plan, the following process is necessary for them to be able to execute their plan properly:   1. How to Psychologically Formulate The Strategy The competitor has to observe their opponent's every move and collect the necessary information. For instance, when they want to do a back kick, which part of their body shifts the most? This will help you to read their next move. The competitor has to also analyze their situation appropriately and make a prompt decision. The decision should then be followed by immediate execution of the plan.   2. How To Physically execute The Strategy The competitor has to be able to change their techniques depending on the situation. They have to also conserve their energy as they execute their strategy. This involves judging whether there is a need to use excessive energy or whether it should be conserved. Next, the competitor should have appropriate timing to defend themselves or to attack their opponent. They then have to carry out their general plan and score as many points as possible in order to win.                               PREVIOUS PAGE  |  NEXT PAGE

The following are some of the elements that every competitor has to keep in mind during a taekwondo competition: 1. Every competitor is in the game to win. Therefore they have to create variations and combinations which are unique so that they can be able to score points. One thing that every competitor has to keep in mind is that the variations, combinations and techniques have to be in line with the rules of the game. The aim is to score points and not to earn penalties. 2. A typical taekwondo match usually lasts nine minutes. A fighter has to know when it is necessary to conserve their energy and when it is appropriate to use force and pressure on their opponents. 3. Feinting is a common technique used in sparring. However, the opponent has to use this technique wisely so that their opponent doesn't detect it. PREVIOUS PAGE  |  NEXT PAGE

We have looked at the importance of meditation and some of the meditation techniques used by taekwondo practitioners. However, it is important to also learn some of the useful tips that can help you to begin your meditation.   1. Your Posture Your posture has to be perfect. Your spine should be straight and your shoulders relaxed. Meditation is all about connecting the mind and the body. If your body is properly balanced, your mind will also be balanced. In order to ensure that your back is always straight all the time, just imagine that your head is touching the sky at all times.   2. Your eyes Many people find that they drift away in thought when they close their eyes. It is therefore advised that you keep your eyes open when meditating. You can simply lower your gaze. However, if you find that meditating with your eyes closed is more effective, then it is okay to close them when meditating.                                 3. Your breath Breathing is an important factor in meditation therefore you should concentrate on how you steam it in and out. You should not control it; just let it be natural. This will help you to stay in the present and not drift away.   4. Your thoughts If you find that thoughts are creeping into your mind when you are meditating, gently let them go by focusing on your breathing. If you try and block thoughts, you will become agitated. The best way to deal with thoughts is to imagine they are unwelcome visitors in your home and you are asking them to leave.   5. Your emotions If you have strong emotions in your mind, you will find it hard to get into mediation mode. This is because strong emotions will make you drift away by bringing in thoughts and stories to your mind. Emotions such as anger, fear, envy, etc. all bring stories to your mind. The best way to deal with these emotions is to focus on the feelings of the body. For instance, if you feel a tight knot in your chest that is caused by anger or betrayal, you should focus on that part of your body instead of becoming entangled in the stories. This is meant to create a flow of energy throughout your entire body and will help you to honor the emotions that you feel, instead of getting entangled in thoughts.   6. Your length If you feel you cannot do a two hour meditation, then you should not do it. The amount of time that you take to meditate should be within your own comfort zone. If you feel like ten minutes is enough then this is what you should do.   7. Your silence Some people prefer to listen to "meditation music" while others prefer complete silence. Some people believe that silence has healing power. When you sit in silence, you will be able to focus on what your mind is doing. It gives you inner peace and lets your mind rest. PREVIOUS PAGE  |  NEXT PAGE

In order for a practitioner to reach their full potential, they have to be able to know a few techniques that they can use to reach it. The following are some of the techniques that they can use:   1. Sitting posture The Tai Chi method of meditation involves a number of sitting postures. The aim of these different postures is to be able to maintain the energy flow in the body and also to be able to align the body. The Shuang-pan position is an example of one of the sitting positions used in Tai Chi. This position is performed by sitting down on the ground and crossing the legs. The alternate feet should rest on your thighs while placing both your palms on the soles of your feet. Your shoulders should be dropped with your back straight up. If you feel sitting on the ground is a bit uncomfortable, you can use a pillow. This position allows you to be able to complete the connection of pathways of chi to your body.                                 2. The standing posture This is another technique for meditation in taekwondo. It is a very popular way of helping one to centre and ground the self. An example of this kind of meditation would be the Wu Ji posture. This posture will require you to stand with your feet shoulder width apart and your toes pointing straight ahead. Your knees should also be slightly bent and relaxed. Instead of collapsing your knees inward, push them slightly outward. With your hands hanging loosely at the sides, let your shoulders drop and straighten your back. Close your eyes and breathe in through your nose, slowly and deeply.                                 3. Breathing Breathing is a very essential part of martial arts, including taekwondo. It is used to give the practitioners full benefits of every meditation posture. The breathing technique incorporates abdominal exhalation. Exhalation periods usually lasts longer than inhalation ones. The purpose of this kind of breathing is to circulate energy throughout your body. Experts believe that energy is meant to flow in a circular manner throughout your body. That is, it should flow from the top of your head, to the soles of your feet and back to your head. The excess energy is stored below your navel. This breathing meditation also encourages the students to focus on circulating their energy throughout their body and also to feel it as it moves through the body.                                 4. Discipline and self control meditation Meditation in taekwondo also helps the mind to get rid of negative energy and thoughts that might thwart the chances of you winning a match. This kind of meditation helps the student to become aware of negative energy within the mind such as envy or anger. This kind of observation is also good in helping the student to become more disciplined and focused. Practitioners use this technique by concentrating on thoughts which are immovable and breathing in deeply while sitting or standing.                                   5. No mind This is a method of meditation where the practitioner perceives there is no opponent. Instead, they focus on themselves as the opponent and try to perceive which moves are going to be made even before they are. This kind of meditation is known as Bunkai. It is part of the Zen meditation techniques which involve emptying the mind of any thoughts. It is the kind of meditation used by practitioners to achieve discipline and patience.                                 PREVIOUS PAGE  |  NEXT PAGE

There are many reasons as to why relaxation and meditation is used in taekwondo. However, many experts believe that this particular martial art does not really emphasize the use of meditation and relaxation. Regardless of the belief, the following are some of the reasons as to why relaxation and meditation is important in taekwondo:   1. It helps to improve sleep patterns Taekwondo involves a lot of physical activity. Students have to learn how to spar; they have to do strength training, among other things. Health experts believe that the brain is more active at night after an intense physical activity during the day. This might interfere with sleeping patterns and result in the student being moody and emotional the following day. Through meditation and relaxation, the student is able to relax the mind and have peaceful, regular sleep patterns.                                 2. Improves performance When preparing for a fight, the fighter has to be able to make clear judgment of their opponent without being guided by emotions. Taekwondo requires the fighter to respond quickly to their opponents attack or defense without wasting too much time. Through meditation and relaxation, the fighter is able to make correct judgments and improve their overall performance in the tournaments.   3. It helps in training In taekwondo there are many different patterns to learn and mastering them is not easy. It takes time and constant practice to be able to master each pattern. Many students may find themselves getting frustrated as they advance from one level to the next because the patterns become more complicated and difficult to properly execute. Frustration usually evokes our minds to "give up". With a relaxed and calm mind, a student will be able to practice, without giving up, until they can be able to perfect their technique.   4. Helps to deal with pain Pain is another factor that taekwondo students have to deal with. The pain of strength training, the pain of being hit, etc. are all some of the things that a taekwondo practitioner may face every day when they are training. Students are expected to work past the pain and maintain a conscious calculating mind. This is not something that is easy to achieve but with time, it becomes easy. PREVIOUS PAGE  |  NEXT PAGE

Introduction to Relaxation and Meditation In Taekwondo Relaxation and meditation in taekwondo helps us to improve our mental well being and to gain control over our stress levels. As mentioned earlier in the previous chapters, taekwondo borrows some techniques from other martial arts. For instance, it was discussed that some of the techniques used in self defense training may be borrowed from other kinds of martial arts such as Kung-Fu, Karate, etc.   Similarly, there are some mediation techniques which are common among martial arts practitioners. For instance, practitioners may choose to use tai chi, which is a form of meditation for Chinese martial arts. Regardless of which kind of meditation technique that a taekwondo practitioner chooses, each one of them has a significant role.                               PREVIOUS PAGE  |  NEXT PAGE

Patterns, also known as forms, form the basic foundation of taekwondo. The patterns in ITF are different from those in WTF but they all have a significant purpose in taekwondo training. The following are some of the reasons as to why learning patterns is important.   1. It provides a foundation for advancement Several concepts and techniques are learned during the beginning of the art. Patterns such as Chon-ji in ITF stress the development of basic movements such as outward and inward blocks, low blocks, reverse punches, etc. This is basically a foundation where other advanced techniques will be based upon.                                  2. It creates body awareness All forms in taekwondo as well as in other martial arts emphasize awareness of the body and precision. Techniques would have no value if they did not have precision. Practice gives the students the chance to practice on precision which is the most important aspect.   3. It helps to develop controlled breathing During form training, students are able to learn about breathing techniques. Proper breathing enhances the lung capacity and contributes positively to their overall health.   4. It helps to reduce stress and helps one to relax All forms in taekwondo help the practitioners to relax by providing them with meditation sessions. This helps to reduce anxiety and stress which may come about as a result of frustration and pressure to learn the various patterns. PREVIOUS PAGE  |  NEXT PAGE

I.T.F has 24 patterns which represent 24 hours of the day. The names in these patterns usually refer to people in Korean history or to significant events in Korean history. The following are some of the patterns used in I.T.F.   1. Chon-Ji Tul This form means heaven and earth. It is interpreted as being the beginning of the world or as being the creation of the world. This therefore is the first pattern that a beginner learns in I.T.F.                                      2. Dan-Gul Tul This is a form that was named after the founder of Korea in 2333 B.C. His name was Holy Dan Gun.                                        3. Do-San Tul Ahn Chang Ho (1876-1938), is the pseudonym to Do-San. The 24 movements involved in this form are a representation of his entire life which he dedicated to independence movement in Korea as well as furthering education in the country.                                     4. Won-Hyo Tul This form is named after the Won-Hyo, the monk that introduced Buddhism to the Silla Dynasty in 686 AD.                                      5. Yul-Gok Tul Yul-Gok is the alias for Yi I, a great philosopher. He was also given the nickname "Confucius of Korea". The 38 movements involved in this form are a representation of his birth place.                                       6. Joon-Gun Tul This Pattern consists of 32 movements. This pattern is named after Ahn Joong Gun who is believed to have assassinated the first Japanese governor Hiro Bumi Ito. The 32 movements in this pattern represent the years that Joong Gun lived before he was executed in 1910 at Lui-Shing prison.                                       7. Toi-Gye Tul This pattern consists of 37 movements. It is named after the great neo-Confucian scholar, Yi Hwang. The movements represent where he was born.                                     PREVIOUS PAGE  |  NEXT PAGE

Introduction To Patterns Patterns form a very important aspect of taekwondo training. In taekwondo, Poomses is another word for patterns or forms in WTF. A set pattern is composed of a series of defensive and attacking movements performed by students on their imaginary opponents. Through the practice of patterns, students are able to learn the various techniques in taekwondo and how to apply them. Patterns have a variety of roles in taekwondo which are all essential to the taekwondo student.   What Are Some Of The Patterns Used In W.T.F? W.T.F uses Poomsaes as patterns. Poomsaes originally came from a Chinese oracle known as I Ching. The I Ching consists of 64 hexagrams. The following are some of the Poomsaes in W.T.F and their meanings:   1. Taegeuk 1 (II Jang) This is the beginning of all Poomsaes and should be performed with the greatness of heaven.                                2. Taegeuk 2 (Ee Jang) This pattern represents the lake. Every lake has its own mysteries and treasures. The movements in these patterns should be performed with the students knowing that every man has their limitations. However, these limitations can easily be overcome. Once a person overcomes their limitations, they can enjoy that joyous feeling that they are in control of their own future.                                 3. Taegeuk 3 (Sam Jang) This pattern symbolizes fire. This is because fire has plenty of energy. Since time immemorial, fire has had a great impact on man by helping him to cook and to scare away wild animals. However, it has also brought with it catastrophes. This pattern should therefore be performed following a certain rhythm with few outbursts of energy.                                  4. Taegeuk 4 (Sah Jang) This pattern symbolizes thunder. The earth absorbs thunder that comes from the sky. Thunder, as we all know, is a very powerful force of nature and therefore, this pattern should be performed with this in mind.                                   5. Taegeuk 5 (Oh Jang) This form represents the wind. The wind is also another powerful force of nature and can sometimes be distrustful. The wind has been known to become so furious that it destroys everything in its path while at other times it has been known to be gentle. This form should be performed with this in mind. The students have to know how to be gentle and how to cause mass destruction with just a single movement.                                    6. Taegeuk 6 (Yook Jang) This form represents water; yet another powerful force of nature. Water has been known to move mountains. The movements in this form should be performed like water does. At one time water stands still while at other times it thrives like a river.                                     7. Taegeuk 7 (Chil Jang) This form represents the mountain. Regardless of the size, mountains will always look majestic. Thus when students perform the movements in this form, they should keep in mind that the movements have to be majestic and need to be praised.                                     8. Taegeuk 8 (Pal Jang) This form represents the earth. Yin is the trigram that is associated with this form. There is still some light even in darkness. Students performing this movements should know that it is the last of the Taegeuk.                                     9. Poomsae Koryo The name Koryo, represents an old Korean dynasty. The people of the Korean dynasty defeated the Mongolians during the Koryo period. The spirit of the Koryo people is reflected in the maneuvers associated with the Poomse Koryo. The movements in this form should reflect the strength and the energy that was used to control the Mongols.                                      10. Poomsae Keumgang Keumgang means diamond. The movements in this form should be as beautiful as the diamond and the Korean mountain (Keumgang-San).                                     PREVIOUS PAGE  |  NEXT PAGE