Shape Studio: Thupi Lolimbitsa Thupi Loyeserera ku Gloveworx

Zamkati

• Gloveworx Boxing Training Workout
• Kutentha: Ys, Ts, Ws
• Kutentha: Bulldog Walk-Out
• Bokosi lowonera pamithunzi: Jab, Jab, Cross
• Shadowboxing: Yokhotakhota & nkhonya
• Shadowboxing: Zolimbikitsa
• Shadowboxing: Punch Combo
• Onaninso za

Cardio ndiye chilimbikitso chomaliza, zonse pakulimbitsa thupi kwakanthawi komanso malingaliro anu onse. (Onani: Mapindu Onse Amatenda Olimbitsa Thupi)

Ponena za izi, zimawonjezera mapuloteni ofunikira monga BDNF (brain-derived neurotrophic factor). "Kuchepa kwa BDNF kumaneneratu za kuopsa kwa kukhumudwa," akutero a Jennifer J. Heisz, Ph.D., katswiri wazachipatala ku McMaster University ku Ontario, Canada.

Onse okhazikika a cardio ndi HIIT amayambitsa BDNF, koma HIIT imatulutsa zambiri. M'kupita kwanthawi, kukwera kumeneku kumatanthauza kupanga maselo ambiri aubongo mu hippocampus-dera lomwe mukufuna kutulutsa. "Mvuu imathandizira kuthana ndi nkhawa, [kudula] milingo ya mahomoni opsinjika thupi lonse," akutero Heisz.

Pakafukufuku ku McMaster, milungu isanu ndi umodzi ya Cardio yokhazikika kapena HIIT idateteza mbatata zakale ku tondovi. Chenjezo limodzi: Pitani molimba ngati mwatsopano. (Gulu losaphunzitsidwa, HIIT kwakulimbitsa nkhawa kwakanthawi kwakanthawi.)

Phatikizani HIIT ndi nkhonya-kulimbitsa thupi ndi zopindulitsa zomwe zimakupatsani mphamvu - ndipo mudzachokapo mukumva ngati katswiri.

Leyon Azubuike, yemwe anayambitsa Gloveworx, malo ochitira nkhonya ku California ndi New York City anati: “Maseŵera ankhonya ndi apaderadera pankhaniyi. "Pali zosangalatsa zophunzira maluso atsopano, kumasulidwa kwamaganizidwe opezekapo mukamayang'ana ma combo combos, komanso kumasulidwa kwakumalumikizana ndi thumba lolemerali." Mwanjira ina, imagunda malo achisangalalo. (Yesaninso: Izi Zolimbitsa Thupi Lonse Lotsimikizira Kuti Boxing Ndiye Cardio Yabwino Kwambiri)

Apa, Azubuike amatsogolera zomwe mungachite kunyumba - mulimonse momwe mungathere. "Aliyense akhoza kulowa m'malo ndi bokosi," akutero. "Kuchokera pamenepo, mutha kuwombera nkhonya motsatizana motsatizana ndi kuphulika kwa cardio kapena nkhonya zokhazikika payekha." Onani zomwe zasunthira kusakanikirana kwake kosangalatsa ndi gulu m'chigawo chathu chaposachedwa cha Shape Studio.

Gloveworx Boxing Training Workout

Momwe imagwirira ntchito:Onerani chiwonetsero cha Azubuike momwe zimasinthira muvidiyo yomwe ili pamwambapa, kenako pezani zolimbitsa thupi Rx pansipa.

Mufunika:Thupi lanu ndi malo ena. (Ngati simunamenyepo nkhonya m'mbuyomu, mungafunenso kuwona wofotokozera mwachangu momwe mungapangire nkhonya zazikulu zonse.)

Kutentha: Ys, Ts, Ws

A. Imani ndi mapazi m'lifupi mchiuno, mikono ndi mbali. Mangirirani pang'ono m'chiuno ndi mawondo opindika mokhazikika. Pereka mapewa mmwamba, kumbuyo, ndi pansi, kuti muyambe osalowerera.

B. Kwezani manja kutsogolo ndi pamwamba, manja otambalala pang'ono kuposa m'lifupi mapewa, mapewa olumikizana, kupanga mawonekedwe a "Y" ndi thupi. Bweretsani mwachangu mayendedwe kubwerera kuti muyambe. Bwerezani 3 nthawi.

C. Kwezani manja kumbali, manja akuyang'ana kutsogolo, kupanga mawonekedwe a "T" ndi thupi. Bweretsani mwachangu mayendedwe kubwerera kuti muyambe. Bwerezani 3 nthawi.

D. Mangirirani patsogolo pang'ono, manja pamodzi patsogolo pa ntchafu manja anu atapinda. Kwezani manja chammbuyo kuti apange mawonekedwe a "W", manja opindika ndi zikhatho zikuyang'ana kutsogolo. Finyani mapewa pamwamba, kenako kumasula. Bwerezani katatu.

Kodi 2 seti.

Kutentha: Bulldog Walk-Out

A. Yambani pamwamba pa tebulo pamanja ndi mawondo, mapewa ali pamwamba pa mawondo ndi m'chiuno pamwamba pa mawondo. Kwezani mawondo mainchesi angapo kuchokera pansi kuti muyambe.

B. Kuchepetsa m'chiuno, yendani manja kutsogolo kuti mufike ku thabwa lalitali.

C. Kuyenda mmbuyo kubwerera kuti muyambe.

Chitani 2 seti za 3 mpaka 5 reps.

Bokosi lowonera pamithunzi: Jab, Jab, Cross

A. Yambirani pamasewera a nkhonya: mapazi otalikirana pang'ono kuposa m'lifupi mwake m'lifupi ndi phazi lakumanzere kutsogolo ndi nkhonya zoteteza nkhope (phazi lakumanja kutsogolo ngati muli kumanzere). Pita patsogolo ndi phazi lakumanzere ndikutambasulira dzanja lamanzere patsogolo ndikuwongolera, dzanja lamanja likungoyang'ana pansi (jab ndi dzanja lako lamanja ngati ndiwe wamanzere). Bwererani mmbuyo mwachangu ndikukwezeranso mkono wakumanzere pamalo oyambira. Ndi jab.

B. Chitani jab yachiwiri.

C. Mukayimilira nkhonya, sinthani m'chiuno chakumanja ndikuyenda pansi phazi lamanja mpaka chidendene chitatsika, kusunthira patsogolo ndikutambasulira dzanja lamanja kutsogolo, kukhomerera chikhatho mpaka nkhope pansi. Mwachangu chitani nkhonya kumaso kumaso. (Ndiponso, izi zidzakhala zosiyana ngati muli ndi dzanja lamanzere.) Uwu ndi mtanda.

Chitani 2 seti ya 3 mpaka 5 reps.

Shadowboxing: Yokhotakhota & nkhonya

A. Yambani motsutsana ndi nkhonya mmwamba.

B. Ikani jab, kenako mtanda.

C. Ndi nkhonya zoteteza nkhope, werama pansi ndikupita kumanja. Ndiko kuluka.

D. Tulukani, ndi kuponyera mtanda. Kenako ponya mbedza: Tembenuzirani mkono wakumanzere (wopindika mofika ma degree 90) ndi kugwedezeka ngati kumenya munthu nsagwada. Pivot phazi lakumbuyo kuti bondo ndi chiuno ziziyang'ana kumanja.

E. Ponyani mtanda wina.

F. Bwererani kumanzere kuti mubwerere kuti muyambe.

Chitani 2 seti za 3 mpaka 5 reps.

Shadowboxing: Zolimbikitsa

A. Yambani motsutsana ndi nkhonya mmwamba.

B. Tembenukirani chiuno chakumanja kutsogolo, tembenuzani mpira wa phazi lakumanja, kuzungulira ndikugwedeza dzanja lamanja mmwamba ngati kumenya wina pachibwano. Tetezani chibwano ndi dzanja lamanzere mukuyenda. Ndicho chopopera cholondola.

C. Bwerezani kumanzere, koma osakhota phazi lakumbuyo; m'malo mwake, ponyani m'chiuno chakumanzere kuti mupatse mphamvu zambiri kumbuyo kwa nkhonya. Ndicho chopopera chakumanzere.

D. Ponyani njira ina yakumanja yakumanja.

E. Yokhotakhota kumanja, kenako kubwereza, kuponyera zida zitatu.

F. Bwererani kumanzere kuti mubwerere kukayamba.

Chitani 2 seti ya 3 mpaka 5 reps.

Shadowboxing: Punch Combo

A. Yambani motsutsana ndi nkhonya mmwamba.

B. Ponyani mikwingwirima iwiri ndi mtanda.

C. Kuluka kumanja. kenako ponya ma uppercuts atatu.

D. Bwererani kumanzere kuti mubwerere kuti muyambe.

Chitani 2 seti ya 3 mpaka 5 reps.

Shape Magazine, Magazini ya Disembala 2019

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