What is Body Combat? Group Classes Guide
Among the group classes offered by gym chains, Body Combat is one of the most requested. It has become very popular in recent years. Today we are going to tell you what it is based on, its history and certain tips so that you get the most out of each of its classes.
What is Body Combat?
The Body Combat is a set of exercises that combines movements of different martial arts to the rhythm of the music that accompanies the movements.
It was created in New Zealand in 200 by Nathalie Leivas. It has become very popular in the last decade and is a discipline that is practiced throughout the world.
A combination of different disciplines is developed and practiced in each class:
- Taekwondo : it is a martial art that originates from Korea. It is a sport that combines kung fu, karate do and some other ancient disciplines of the country. The word is made up of three terms tae that implies the use of the feet, kwon that refers to the arms and fist and do is the philosophical notion towards the path of perfection.
- Karate : one of the most practiced sports worldwide. It is a Japanese martial art which can be practiced as self defense, combat sport or art . It involves movements such as postures, blows with fists, elbows or kicks, blocks with arms and legs.
- Capoeira : originated in Brazil in the 16th century. It differs from other types of martial art because it involves dance and body expression in its technique. It consists of agile and fast movements executed to the rhythm of the birimbao, an Afro-Brazilian rhythm. It also combines samba and acrobatics.
- Muay Thai: another millennial martial art form that was born in Thailand and is practiced throughout the world today. In her technique, she combines blows from the legs, arms, feet, knees and elbows. Its name is a mixture of the words Muay (combat) and Thai (Thai gentile meaning free person).
- Thai Chi: combines body movement with mental concentration and awareness in the breath. In this discipline, balance, strength and flexibility are worked with smooth movements, without applying force or rigidity.
It is an activity that anyone can do regardless of their physical form as it allows each exercise to be adapted individually. In case of injury, consult a health or sports professional.
Between each session, a minimum rest of 24-48 hours is recommended.
What benefits does Body Combat bring?
-It is an excellent option to practice as a sport to improve cardiovascular , resistance and physical dexterity and coordination.
-The choreography and its learning help to work memory, the development of reflexes, speed and precision.
-It allows to improve the flexibility since they include stretching at the end of each class, as well as a series of exercises that involve an improvement in mobility, for example, kicks.
-It allows to strengthen the abdominal area since a large number of movements involve the use of this area.
-All muscle groups muscular are exercised: h shoulders, back, biceps and triceps, legs, buttocks and abs.
-Due to the intensity of this sport, it can help fight anxiety and stress. It requires a great discharge of energy.
How is the development of a class?
Each Body Combat session can last between 30, 45 or 55 minutes, depending on whether it is express or complete.
The classes are structured by blocks or tracks, usually 10, each with a different song. Each track lasts between 4 and 5 minutes.
The classes are choreographed , that is, they are established and they mark a series of concrete movements that accompany each song, they are repeated in each class for an average of 3-4 months, the teacher marks them. It is enough time to learn the choreographies and enjoy them to the fullest, while gaining experience and improving the technique of the exercises.
During a session, we will work all the muscle groups, with our body weight as well as aerobic capacity in order to raise and increase the heart rate.
One-second breaks are made between track to rest, drink water and hydrate.
The first and second blocks correspond to a dynamic warm-up, one for the upper body and the other for the lower body.
In the following central tracks, the movements of the aforementioned disciplines are carried out previously. They are characterized by being explosive movements that require a large amount of energy and that combine jumps, kicks, fists, and a great work and involvement of the shoulders.
The last track corresponds to a cooling of the whole body after finishing the class and carrying out a series of stretches in order to prevent injuries.
Advice for carrying out the classes
- The first class: is common and most common, not knowing the choreography. Be patient, the first day it is normal to feel disoriented and not know the movements. Little by little, when you do more classes, you will learn and execute them without problem.
- The space : kicks, fists, blows … it is important to respect the space of each of our companions as well as your own to avoid injuries and unnecessary blows.
- Hydration : during a Body Combat class it is common to sweat a lot and therefore lose fluids and electrolytes. Take with you a bottle with enough water like a towel to be able to dry yourself off.
- Use of bandages or gloves: no, it is not necessary to have this type of accessories to develop a class because it hits the air and not against some object or person that exerts resistance, so you will not damage the joints. There are specific bandages for Body Combat to cover the wrists in case you feel more secure protecting them.
- Clothes: as for any type of exercise or physical activity, it is important dress in comfortable and suitable clothing that allows correct freedom of movement. Tank tops, short sleeves, shorts, leggings etc as well as sneakers that do not make chafing and allow us to move in conditions.