How to Maintain Proper Form in Cardio Kickboxing Class

Cardio kickboxing allows you to jab, punch and kick your way to a better body. The intense cardio aspect burns hundreds of calories per hour and all the punches and kicks make for full-body toning. As with any kind of exercise, it's essential that you maintain proper form in cardio kickboxing class. Proper form protects your body from injuries and makes for long-term success in class.

Things You'll Need

• Cardio kickboxing class
• Water

Instructions

1. Warm up at the beginning of class. Your instructor should take you through a light warm-up routine. Always make sure your muscles are warm before jumping into intense movements.

2. Avoid overextending your arms during jabs. You should extend the arm out and then quickly pull it back to complete a jab movement. Do not lock out the elbow or overextend as this puts you at risk for injuries.

3. Keep punches at shoulder height or below shoulder height. Your fist should remain parallel or lower than your shoulder when you jab out in front of you. If you jab by rotating the shoulder up, you risk a rotation injury.

4. Avoid overextending your legs when you kick. Only kick as high as feels right. If you overexert yourself on your kicks, you can quite easily pull muscles, particularly hamstrings.

5. Pivot on your back foot when performing hook punches. Allow the turn to come from your pivoting foot. Your pivoting heel should lift off the ground as you move. This will protect your knees from twisting injuries.

6. Tilt your upper body in the opposite direction of your kicks. When performing a front kick, tilt your upper body back. For a back kick, tilt your upper body forward. When performing a right-side kick, tilt your body to the left, and vice versa.

7. Protect your face. Always keep your arms up in the protected position. When punching or jabbing, keep the opposite arm up, guarding the face and head.

8. Slow down. Cardio kickboxing classes can sometimes be very fast. Maintaining proper form is more important than moving quickly. Slow things down and perfect your form before amping up your speed.

Tips & Warnings

• Cardio kickboxing is a high-intensity class. If you are injured, do not participate.

• Drink plenty of water during class. Hydration is key for your health and an effective workout.

• Never push your body to do anything that causes pain. Avoid kicks, jabs, punches or jumps that hurt your body. You can always modify a move to lower its intensity.