What is combat aerobics (Kibo and Taibo)?

Author unknown.
2013-10-06

Combat Aerobics Ki-Bo

Ki-Bo represents a unique fitness program that combines choreography with elements of martial arts. Combat aerobics Ki-Bo is quite safe, despite exercises being based on strong kicks and punches against imaginary opponents. Because of this, this type of aerobics is also known as "shadow boxing."

Each movement is combined into a complete routine of varying intensity. A punch is paired with strength exercises and basic aerobic steps. Ki-Bo promotes the development of strength and endurance, flexibility, and movement coordination. Due to sharp strikes at a fast pace, a large number of calories are burned, which leads to quick weight loss. Therefore, in a single session, you can burn between 500 to 800 kcal.

When striking, the entire body works, and no muscle group remains unengaged. A punch always starts from the foot, then the movement goes through the knee, pelvis, torso, and finally the arm. Such workouts help relieve stress. Targeted strikes can also help in releasing negativity.

Contraindications

There are no specific contraindications for engaging in this type of aerobics. Ki-Bo can be practiced by anyone, regardless of age, fitness level, or gender. It is only essential to pay attention to oneself due to the relatively high load. If there are health concerns, it is important to inform the trainer. Ki-Bo includes movements for both beginners and advanced practitioners.

Initially, beginners may struggle as it requires stable breathing, and maintaining a regular breath can be difficult due to the intense work of many muscle groups. However, after a couple of weeks of consistent training, proper breathing will become second nature.

The training puts significant stress on the joints. It is advisable for those with joint diseases to avoid these exercises. Another contraindication applies to all types of aerobics—this is related to cardiovascular diseases. Aerobics containing elements of martial arts engages almost all muscle groups, contributing to a well-rounded body shape. Additionally, these workouts have positive effects on reaction times.

Combat Aerobics Tai-Bo

This type of aerobics incorporates dance aerobics, kickboxing, karate, and taekwondo. The boxing elements help develop the muscles of the arms, shoulders, back, and chest. The taekwondo and karate elements strengthen the glute and leg muscles. Aerobic basics improve cardiovascular health and respiratory function. It also enhances movement coordination, improves reaction times, boosts the body’s protective mechanisms, strengthens immunity, and energizes you. During a single workout, you can burn up to 800 calories. This is an optimal choice for those looking to shed extra weight. Tai-Bo is practiced by both men and women.

The foundation of Tai-Bo consists of aerobics and martial arts, which can work wonders. Thanks to this type of aerobics, you will learn proper breathing, gain good posture, flexibility, and a confident, graceful gait. In the East, the foundation of life is breathing. It is necessary for maintaining energy levels in the body. The concluding phase of training should always dedicate time to breathing exercises. Warm-up allows the body to relax and starts the recovery process in the muscles. You can perform the following exercise:

In a lying, standing, or sitting position, take a deep breath through your nose, keeping your chest and shoulders still. Push your belly forward. This allows the diaphragm to lower, filling the lower part of the lungs with air. Now breathe out completely through your open mouth, pulling your belly in. Without performing breathing exercises, achieving the desired effect is impossible.