Trainer Janita Robertson (right) demonstrates to 'Gleaner' reporter Yahneake Sterling the proper position to assume to execute the punch. Also in the picture is Edson Williams. Colin Hamilton/Freelance Photographer

If you have ever watched the movie Crouching Tiger, Hidden Dragon or any other martial arts movie the moves used by the actors may seem next to impossible to do. Well, think again, the art of kickboxing may take time to master, but learning it is definitely a possibility.

Kick-boxing refers to sport-fighting using mostly kicks and punches and sometimes throws and bows representing a certain martial art.

The movements call for the use of all the muscles in the body, so you may want to consider kickboxing for a part of your exercise regimen at least twice a week. Not only will you learn self-defence techniques, but you will also get the body you desire.

Flair visited the Jamaica Defence Academy to experience an hour-long kick-boxing work out.

TASK MASTER

Trainer Juanita Robertson, who has an orange belt in kick-boxing is a hard task master.

Juanita tells Flair, "kickboxing is a method of self-defence. It helps you to be alert and it also tones and slims the body."

She starts out with warm-up exercises to prepare the muscles for the challenge.

After warm-up exercises are done, she shouts "Chunby!" which simply means Attention! 'Chariot!' (hands by your side), and then you bow at 90 degrees before you are ordered to assume a fighting position.

The Crouch

The fighting position is a crouch. On the trainer's instructions, you will place the foot, either left or right, out front, with the same hand out front and the other protecting your face.

This is the position for punching. As you punch with your left hand, the right leg is used to twist the body. The motion works the arms, the legs and the abdominal muscles (because of the twist).

At the end of each 10 count, participants utter a short grunt, "aaah" before repeating each set. Each set lasts two minutes. At the end of each two-minute period, you break for 30 seconds.

That complete, it is time to learn how to move forward with the punches. In the fighting position, you move the front foot forward, also pushing with the back leg. This must be done while maintaining the crouch.

"You're jumping like a rabbit. Crouch!" Juanita shouts, when the move is incorrectly done.

Break. Then it's time for kicking. At this point, the muscles feel sore because of the burn that is felt during the execution of the movements.

NO EASE UP CLASS

The reporter says to Juanita, "There is no easing up, is there?" Firmly, she responds, "This is not an ease up class."

Learning the kicking techniques is more challenging than the punch as one has to balance while executing the movement. Following this, it's time to cool down and stretch the muscles.

Overall, it is a great workout that involves every muscle of the body (as I write this piece every muscle in my body hurts). But the feeling afterwards is very rewarding. There were times the thought of quitting popped up, but the reporter persevered. Perseverance is definitely key.

As stated, kick-boxing entails striking and kicking.

- y.s.

It's time to kick! (From left) Yahneake Sterling, Edson Williams and Paulette Carwin practise the kick. Right: The punches continue with Bob (a muscular punching bag). "Sager!" (begin) Juanita commands and Bob starts feeling the punches. - photos by Colin Hamilton/Freelance Photograph

Before participants begin to learn the kick-boxing techniques, warm-up excercises, including abdominals, are done. (From left) Paulette Carwin, Janita Robertson (standing) and front Edson Williams.

What to expect

Continuous movement

Exhaustion

Being shouted at (it's all about toughness, it's not a laughing class)

Development of defensive and fighting skills.

Advantages

Immediate calorie burning

Constant cardio intensity

Heightened defensive techniques

Disadvantages

Commands are paramilitary delivery

And you have to make a huge effort to learn the techniques (that's all up to you)

Jamaica Self Defence Academy is located at 12 Colliston Drive (off Hagley Park Road). Kick-boxing classes are done on Tuesdays -Thursdays 6 p.m.-7p.m. and Saturdays 10 a.m.-11:30 a.m. Call 968-8238.