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If you’re a fan of MMA, then you’re likely going to be tuning in to UFC® 130 this Saturday, maybe even hosting a fight night get together. The main event is between former UFC Light-Heavyweight Champion Quinton “Rampage” Jackson and  Matt “The Hammer” Hamill. This main event is replacing the postponed rubber match between the current UFC Lightweight Champ Frankie Edgar and Grey Meynard, who were both injured in training.

The fight card also includes former UFC Heavyweight Champion Frank Mir versus Roy Nelson,Thiago Alves versus Rick Story, and ex-Marine Brian Stann versus Jorge Santiago, just to name a few.

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Former UFC Light Heavyweight Champion Rashad Evans

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Kickboxing and boxing are wonderful aerobic exercises, but what many people don’t realize is that the punching exercises involved are also a great way to tone your upper body as well as your core muscles. Punching exercises are not just for boxers or fighters looking to get into shape and learn techniques. Kickboxing and boxing provide a great workout for just about anybody and the best part is that, not only will you get an aerobic workout that will help you burn calories, but you will also get a resistance workout which will help you sculpt and tone your body.

There are plenty of different punching exercises that a person can do. If you are just looking to do different punching exercises, you can easily make up your own routine of sets of different punches. Some of the most common punches are: jab, hook, cross, and uppercut. If you have more coordination and you want to also get in an aerobic workout, you can put the punches together to form combination moves as well, such as jab then uppercut with the same arm.

The most basic punch in kickboxing and boxing is the jab. Here is how you can do a basic jab punch:

1. Stand with your left leg slightly in front of the right and approximately shoulder-length apart. You should not be completely facing forward but your body should be turned to the side.
2. Place both of your arms up in front of your face with a closed fist. This is the basic guard position for all punches.
3. Step slightly forward with your left leg as you push off with the right.
4. At the same time extend your left arm straight forward, without locking the elbow as you quickly take a jab and bring your arm back to guard position.

Punching exercises will not only work your upper body, but they can also work your abdominal muscles as well. The twisting of your upper body works to slim your abs and hips. If you really want to get a full body workout while punching, then lower your stance so you are in more of a squat position as this will work your legs and butt as well. Once you become more advanced don’t be afraid to add weighted gloves to your punching workouts.