Chifukwa Chomwe Mkazi Wonse Amayenera Kuwonjeza Zankhondo Pazomwe Amachita

Zamkati

• 1. Ndi cardio yomwe imadulidwa pamwamba.
• 2. Mudzajambula ma abs olimba ndi miyendo yopyapyala.
• 3. Pali bonasi yayikulu yamaganizidwe.
• Nkhondo Zotchuka Zankhondo
• Onaninso za

Ndi masewera andewu ambiri kuposa momwe mungatchulire, payenera kukhala yomwe ikugwirizana ndi liwiro lanu. Ndipo simusowa kuti mupite ku dojo kuti mumve kukoma: Maunyolo olimbitsa thupi monga Crunch and Gold's Gym akuti malipoti awo osakanikirana-UrbanKicks Ass ndi BodyCombat, motsatana-akukula mwachangu, ndi mabokosi ngati CrossFit Outbreak ku New York City ikupereka Muay Thai kuti ikuthandizireni ma WOD anu. (Anthu otchukawa ali m’maseŵera omenyana.) “Maseŵera a karati amakuthandizani kuphunzira njira zatsopano zamphamvu zogwiritsira ntchito thupi lanu,” akutero Dan Roberts, mkulu wa maphunziro aumwini a Dan Roberts Group ku New York City ndi London, amene nthaŵi zonse amaphatikiza Muay Thai, kung fu, ndikumenya nkhonya m'magulu ake ndi makasitomala. "Kuphatikizanso, masewera olimbana ndi masewera olimbitsa thupi osiyanasiyana." Ichi ndichifukwa chake mukufuna kuchitapo kanthu.

1. Ndi cardio yomwe imadulidwa pamwamba.

Yembekezerani kudontha thukuta pamene mukugunda thumba lolemera kapena mukuyenda molimbana ndi ma combos - koma nthawi izidutsa. "Ndikuyenda kosalekeza," akutero Roberts. "Mumangodzitaya nokha." Kuphatikiza apo, kusakaniza pamphasa ndi njira yocheperako yofikira kwambiri. (Yesani masewera olimbitsa thupi a yoga Capoeira.)

"Mipikisano ya karati imagwiritsa ntchito ndege zonse zoyenda ndi njira zambiri zoyenda, zomwe zimathandiza kupewa kuvulala," akufotokoza motero mphunzitsi Erin Gregory, woyang'anira chitukuko cha dziko ku Gold's Gym.

2. Mudzajambula ma abs olimba ndi miyendo yopyapyala.

Simukudula kwenikweni ndi kukhomerera ndi manja anu. "Mphamvu ya nkhonya imachokera pachimake," akutero a Gregory. "Mumafunikiranso mphamvu yakhazikika kuti thupi lanu likhale lolimba mukamenya; apo ayi mudzagwa."

Pakadali pano, miyendo yanu imapindulanso ndi kukankha konseko: Kuwombera kumatenga minofu yambiri, kuphatikiza ma glute, ma hamstrings, ana amphongo, ndi minofu yambiri yolimbitsa. (Olimbitsa thupi oterewa amatenthetsanso minofu yanu ya mwendo m'njira yabwino kwambiri.)

3. Pali bonasi yayikulu yamaganizidwe.

"Masewera a karati amangofunika kwambiri pakulimbikitsa anthu monga kuphunzira kumenya," akutero a Roberts. "Amalimbikitsa kukhala odzichepetsa, odziletsa, ndi olemekezeka." Makhalidwe amenewa amatanthauziranso mbali zina za moyo wanu, monga kulimbikitsa ubale wolimba. Monga a Roberts akunenera, "maubwino ake ndiosakongoletsa."

Nkhondo Zotchuka Zankhondo

Karate ndi kung fu zimamveka zambiri, koma pali matani amasewera omwe mungasankhe, kuphatikiza awa. Onani Dojos.info kusukulu yakomweko yomwe imagwira bwino ntchito yomwe mwasankha.

• Muay Thai Masewera aku Thailand, omwe amagwiritsa ntchito zibakera, zigongono, mawondo, ndi zina zambiri. (Werengani zambiri za kalembedwe kazovuta kwambiri zankhondo.)
• Jujitsu Kochokera ku Japan, imayang'ana kwambiri zotsekera ndi maloko olowa.
• Tae Kwon Do Luso lankhondo laku Korea lodziwika bwino chifukwa chotsimikiza kukankha.
• Malo a Maga Wopangidwira gulu lankhondo laku Israeli, limayang'ana kwambiri maluso odziletsa, monga kugwiritsa ntchito zigongono ndi mawondo polimbana ndi mdani wanu.

Onaninso za