Run every other day, at 70% of your heart rate or do interval sprints. In order to do this, subtract your age from 220. This value is your maximum. Multiply this figure by 70%. The result is the number of beats your heart should make a minute as you run. In order to count this easily, divide it by 6 so that you only have to count for 10 seconds. As you run, press your finger against your carotid artery and feel the pulses, counting for 10 seconds. For example, if you are 16, your maximum heart rate is 220-16=204. 70% of your heart rate is then 204*70%= 142. 8. You can thus calculate that in 10 seconds, your heart should beat 142. 8/6=23. 8. Therefore, as you run, feel to see if your heart beats about 24 beats a minute. If it is, you will be able to build up endurance this way. [1] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Do a whole array of kicks with strength until you are tired, and time yourself. When you are able to keep this up nonstop for 4. 5 minutes, you’re doing well.
Turning kicks, both with the front and rear legs Back kicks (Back thrust) Back hooks Sidekicks Slamming kicks (Axe Kick) Jumping back kicks Jumping back hooks
If the opponent does a turning kick, you can either lean back to avoid it or use your arm to block it, then go in with a turning kick of your own. Or, you could just attack quicker than your opponent, and strike with a suitable back kick or hook. As long as you hit them first, with power, you should be able to earn the points. If the opponent does a back kick, evade to the side and attack with a turning kick.
Stay on the balls of your feet so that you are ready to move when necessary, and move quickly. Bounce up and down as you do so so that you can hide your next move, and also such that you will be in a better position to perform jumping kicks. Your front arm should be up and protecting your head from attack. This arm should be primed to move sideways or downwards quickly to block off an attack. Your other arm should be close to your front and also ready to move.
One of the great things about Taekwondo is that you do sparring in all styles. Sparring is like a controlled combat or fighting situation. You wear gear, people punch and kick you, and you punch and kick them. It helps you to understand and learn how to handle things coming at you quickly.
The referee points to the ground with their right and left hands, saying ‘Chung, Hung’. This means ‘blue, red’, and indicates where you should stand. The referee will then say ‘chareot’ to get you to attention, and ‘kyueng-rye’ to get you to bow to the judges and each other. The referee then says ‘gyeorugi choonbi’, upon which you enter your fighting stance. He then says ‘shijak’, and the fight begins! You should stop immediately if the referee says ‘kuman’ or ‘kalyo’.
