5 warm-up exercises for kickboxing

Kickboxing is one of the most strenuous practices in the world. It is therefore essential that you are well-prepared to take on its challenges. One of the key components in learning kickboxing effectively is the warm-up practice routine that leads to it.

Since all parts of the body, particularly crucial joints at shoulders, knees, hips, ankles, wrists are employed with power, you must also prepare them properly before swinging into action. And since not just the key muscles, but also subtle muscle fibers are employed continuously in this practice, it is essential the body remains warm and prepared for kicks and punches.

Unlike other practices where rest breaks are welcome, in kickboxing even breaks must involve some movement like walking or hopping lightly. This will keep the muscles warmed up for its continued intensity.

The warm-up practices do not require to be varied. So you can stick to these few suggested here.

Ensure, however, that you move briskly throughout the practice. Complete all movements to the full extent the joint and muscle accommodate. Remember to consciously use your breath throughout the practice. If you are practicing for an hour, then your warm-up should be of at least 15 minutes duration, with no breaks in between.

Muay Thai and kick-boxing instructor Biki Bora takes you through a few warm-up practices to prepare you for a hectic bout of kick-boxing. For more on Biki Bora's tips visit http://bikiboxing.blogspot.com

The series on kick-boxing is co-ordinated by yoga instructor Shameem Akthar.

Disclaimer: Any fitness regimen has to be tailored to individual needs for which you must work in tandem with your trainer and dietician. This series only provides broad guidelines.

Stand up straight, feet a metre apart. Ensure toes are pointed in front. Slide both hands on either legs so each hand reaches as far as the toes. Look straight ahead. Bounce gently ten times, moving each hand up and down the shin.

Stand with feet a metre apart. Toes should point in front. Continue breathing, reach right hand to place right palm flat on ground. Twist from torso to raise left hand up, turning head also to look at raised left hand. Briskly move the left palm flat on ground, raise right hand up in air, twisting head to look at raised hand. Ensure hands remain straight while moving them. This is one round. Do up to ten rounds briskly.

Stand up straight, feet a metre or more apart (this may depend on your leg flexibility). Point right foot towards right, left slightly turned inwards as shown. Continue breathing deeply. Bend head and torso, so forehead reaches the knee. Bounce gently for ten counts. Repeat for other side.

Stand up straight. Feet a metre or more apart. Toes pointed straight. Raise left hand over your head, keeping it aligned as shown, ensuring torso is not tilting forward as you bend to the right side. Right arm is slightly folded at elbow, hand at chest. Bounce in this final position for five counts. Return to starting position to repeat for opposite side.

Stand up straight, feet a meter apart, toes pointed in front. Bend right hand, placing it on the chest. Stretch out left hand straight behind, twisting from the waist. Look at the left hand. Then briskly move to the centre, before repeating the twist to the right. This is one round. Do up to ten rounds.