Self-Defense Workout: Jab - Women's Fitness
- 13 years ago
Self-Defense Workout: Jab - part of the women's fitness video series by GeoBeats.
We are going to look at the jab, which is the bread and butter punch, really for any martial artist or kick boxers. You see it more in mixed martial arts now as well. So if Nicole can just get into a fighting stance, her left foot is forward, her left hand is slightly in front of her right.
The jab is going to be done with the front hand. It really sets up lots of things. It can be a power punch for some guys or some ladies but it is really a punch to set up some shots. So as she throws her jab you are going to know is that as she throws the punch she is going to take a slight step forward and she is going to rotate her arm there.
OK, this rotation is very important, this works your shoulder, your forearms, your triceps. It also really make sure that you are digging that pipe, that is, your forearm, into your target. OK! You are going to hit with these two knuckles here, that is your primary focus there, and your shoulders really the piston that is going to drive that forearm into the target.
So again as she steps forward and throws a punch, she rotates, and right away comes back. Now it is very important that your right hand stay up for defense. You don't want to have it exposed. So again she throws a shot, her hands up and here.
You can practice this in place simply taking next step forward and the step back, or advance. So she will take a couple of a jabs stepping forward there. 1, and again 2. Good, and back again. Perfect!. So if you want to mix it up you can throw double jabs, triple jabs, you can jab low to the body. Go ahead low to the body, move, and then up high again; move. Good!
So there you see there are many positions to throw the Jab in, you can set up other punches with it. Set up to right hand, set up to left hook, and it really works the entire arm. And you can also switch to the other stance, probably jab with the right hand, or use weights for the punch as well to add a little switch and a little more muscle to your frame if you would like to add some speed while using weights with your jab.
We are going to look at the jab, which is the bread and butter punch, really for any martial artist or kick boxers. You see it more in mixed martial arts now as well. So if Nicole can just get into a fighting stance, her left foot is forward, her left hand is slightly in front of her right.
The jab is going to be done with the front hand. It really sets up lots of things. It can be a power punch for some guys or some ladies but it is really a punch to set up some shots. So as she throws her jab you are going to know is that as she throws the punch she is going to take a slight step forward and she is going to rotate her arm there.
OK, this rotation is very important, this works your shoulder, your forearms, your triceps. It also really make sure that you are digging that pipe, that is, your forearm, into your target. OK! You are going to hit with these two knuckles here, that is your primary focus there, and your shoulders really the piston that is going to drive that forearm into the target.
So again as she steps forward and throws a punch, she rotates, and right away comes back. Now it is very important that your right hand stay up for defense. You don't want to have it exposed. So again she throws a shot, her hands up and here.
You can practice this in place simply taking next step forward and the step back, or advance. So she will take a couple of a jabs stepping forward there. 1, and again 2. Good, and back again. Perfect!. So if you want to mix it up you can throw double jabs, triple jabs, you can jab low to the body. Go ahead low to the body, move, and then up high again; move. Good!
So there you see there are many positions to throw the Jab in, you can set up other punches with it. Set up to right hand, set up to left hook, and it really works the entire arm. And you can also switch to the other stance, probably jab with the right hand, or use weights for the punch as well to add a little switch and a little more muscle to your frame if you would like to add some speed while using weights with your jab.