Ntchito Yaikulu Yokankha Mabokosi Kwa Oyamba Yemwe Adzakuchititsani Kutuluka Thukuta

Zamkati

• Mphindi 15 Wonse-Wotentha
• Round 1: Jab, Cross
• Round 2: Jab, Cross, Hook Left, Hook Yakumanja
• Round 3: Jab, Cross, Uppercut Kumanzere, Kumanja Kumanja Kumanja
• Round 4: Jab, Cross, Jab, Right Roundhouse, Left Front Kick
• Round 5: Cross, Kumanzere Uppercut, Hook Yakumanja, Kumanzere Kuzungulira
• Kuzungulira 6: Jab, Cross, Jab, Cross, Kumanzere Roundhouse, Right Roundhouse
• Kuthamanga Kwambiri: Jab, Cross
• Othandizana Nawo
• Onaninso za

Ngati mudaphonya masewera athu olimbitsa thupi pa Facebook Live pa situdiyo ya ILoveKickboxing ku New York City, palibe chifukwa chodera nkhawa: Tili ndi kanema wathunthu wolimbitsa thupi pompano, thukuta #ShapeSquad ndi onse. Ngati muli ndi thumba lobaya kunyumba, pitani kwambiri. Ngati sichoncho, mutha kuchitabe zotenthetsera nokha (ndi a wakupha) ndiyeno muzichita nkhonya ndi kumenya ngati mukumenya munthu. Malangizo: Mukumbukira wakale wowopsa yemwe akupitilizabe kukutumizirani? Kapenanso abwana omwe amakulemetsani ntchito nthawi ya 5 koloko. Lachisanu? Kapena munthu amene adakutengerani khofi wanu ku Starbucks? Ino ndi nthawi yoti muchotse mkwiyo wanu. (Mukufunanso kuphatikizirapo mphamvu? Kenako yesani kulimbitsa thupi kwa kettlebell kickboxing.)

Momwe imagwirira ntchito: Chitani izi (zomwe mungaganize kuti ndizovuta kwambiri-musadandaule, ifenso tikumwalira). Kenako penyani kanemayo ndikuchita masewera onse asanu ndi limodzi omenyera nkhonya pamodzi ndi mphunzitsi Jenna Ortiz wochokera ku ILoveKickboxing. Raundi iliyonse ndi mphindi zitatu; pitilizani kupanga kuphatikiza mpaka phokoso litamveka, kuchita AMRAP (ambiri momwe angathere). Kenako malizitsani ndi liwiro la mphindi imodzi ndi kuzungulira kwa mphindi imodzi (ngati muli nayo). Osachita misala kwambiri ndi liwiro-zikafika pa kickboxing, mawonekedwe ndi mphamvu ndizofunikira kwambiri.

Mphindi 15 Wonse-Wotentha

- Kuthamanga (masekondi 30)

- Mawondo apamwamba (masekondi 15)

- Butt-Kick (masekondi 15)

- Kuthamanga (masekondi 15)

Thupi Lapamwamba

- Plank (20 masekondi)

-Kukankha (masekondi 20)

- Triceps push-ups (masekondi 20)

- Kukankhira kwa diamondi (masekondi 20)

- Kukankha kwakukulu (masekondi 20)

Zovuta

- Kugwira mwamphamvu (30 masekondi)

- Kukweza mwendo (masekondi 30)

- Zokwanira zonse (masekondi 30)

- Njinga (masekondi 30)

Miyendo

- Squat (masekondi 30)

- Nthawi zonse mkati ndi kunja squats (masekondi 30)

- Ma squats ndi dzanja limodzi mkati ndi kunja (masekondi 30)

- Manja awiri (pamanja pa mphasa) mkati ndi kunja squats (masekondi 30)

Bwerezani kutenthetsanso nthawi ina, kenako malizitsani ndi mphindi imodzi ya AMRAP burpees.

Round 1: Jab, Cross

A. Yambani kuyimirira ndi mapazi motalikirana m'chiuno-m'lifupi, akugwedezeka kotero kuti phazi lakumanzere liri kutsogolo kwa phazi lakumanja ndipo mawondo amapindika. Nkhonya ndi nkhope yolondera.

B. Menyani dzanja lamanzere molunjika kutsogolo, chikhatho chiyang'ane pansi, ndi dzanja lotambasula (jab). Kenako chitengenso kumbuyo kuti uteteze nkhope.

C. Yendetsani phazi lamanja ndi bondo kuti chiuno chiziyang'ana kutsogolo, kwinaku chikuboola dzanja lamanja kutsogolo, kanjedza chikuyang'ana pansi (mtanda).

D. Bwererani kuti muyambe ndi manja oteteza nkhope.

Pitirizani kuchita AMRAP kwa mphindi zitatu, kulabadira mawonekedwe opitilira liwiro.

Round 2: Jab, Cross, Hook Left, Hook Yakumanja

A. Yambani kuyimirira ndi mapazi motalikirana m'chiuno-m'lifupi, akugwedezeka kotero kuti phazi lakumanzere liri kutsogolo kwa phazi lakumanja ndipo mawondo amapindika. Nkhonya ndi nkhope yolondera.

B. Ponyani jab ndi dzanja lamanzere, kenako mtanda ndi dzanja lamanja.

C. Pangani mawonekedwe a mbedza ndi dzanja lamanzere, chala chachikulu choloza kudenga. Phwanya nkhonya kuzungulira kumanzere ngati ngati ukubaya wina mbali ya nsagwada. Yendetsani ku phazi lakumanzere kuti bondo ndi chiuno ziyang'ane kumanja (mbeza yakumanzere). Gwirani dzanja kumbuyo kuti muteteze nkhope.

D. Chitani chimodzimodzi kumanja, mukuyendetsa phazi lamanja ndi bondo kotero mchiuno mukuyang'ana kutsogolo (ndowe yolondola). Bwererani kuti muyambe ndi manja oteteza nkhope.

Pitirizani kuchita AMRAP kwa mphindi zitatu, kulabadira mawonekedwe opitilira liwiro.

Round 3: Jab, Cross, Uppercut Kumanzere, Kumanja Kumanja Kumanja

A. Yambani kuyimirira ndi mapazi motalikirana m'chiuno-m'lifupi, akugwedezeka kotero kuti phazi lakumanzere liri kutsogolo kwa phazi lakumanja ndipo mawondo amapindika. Nkhonya ndi nkhope yolondera.

B. Ponyani jab ndi dzanja lamanzere, kenako mtanda ndi dzanja lamanja.

C. Kokani dzanja lamanzere kumbuyo m'chiuno chakumanzere, kanjedza moyang'ana mmwamba, kenako nkubowola patsogolo ndikukweza ngati kuti mukumenya wina m'mimba. Yendetsani phazi lamanzere kuti bondo ndi chiuno ziziyang'ana kumanja (kumanzere kwamanzere).

D. Kokani manja mmwamba kuti muteteze nkhope, ndikutsika pang'ono phazi lamanzere. Kwezani bondo lakumanja m'mwamba, tambasulani torso kumbuyo, ndikukankhira kutsogolo ndi mpira wa phazi lakumanja.

E. Bwererani kuti muyambe ndi manja oteteza nkhope.

Pitirizani kuchita AMRAP kwa mphindi zitatu, kulabadira mawonekedwe opitilira liwiro.

Round 4: Jab, Cross, Jab, Right Roundhouse, Left Front Kick

A. Yambani kuyimirira ndi mapazi motalikirana m'chiuno-m'lifupi, akugwedezeka kotero kuti phazi lakumanzere liri kutsogolo kwa phazi lakumanja ndipo mawondo amapindika. Nkhonya ndi nkhope yolondera.

B. Ponyani jab ndi dzanja lamanzere, kenako mtanda ndi dzanja lamanja, kenako jab ndi dzanja lamanzere.

C. Ndi manja oteteza nkhope, pondani phazi lakumanzere kutsogolo ndi kumanzere, kutembenuzira zala kumanzere. Tsegulani phazi lakumanja mozungulira nyumba yozungulira ndikukankha chikwamacho, kuloza chala ndikulumikizana ndi fupa lokha.

D. Ikani phazi lakumanja pansi pang'ono kumbuyo kumanzere, jambulani bondo lakumanzere, tsamira kumbuyo, ndi kukankha molunjika kutsogolo ndi mpira wakumanzere.

E. Bwererani kuti muyambe ndi manja oteteza nkhope.

Pitirizani kuchita AMRAP kwa mphindi zitatu, kulabadira mawonekedwe opitilira liwiro.

Round 5: Cross, Kumanzere Uppercut, Hook Yakumanja, Kumanzere Kuzungulira

A. Yambani kuyimirira ndi mapazi motalikirana m'chiuno-m'lifupi, akugwedezeka kotero kuti phazi lakumanzere liri kutsogolo kwa phazi lakumanja ndipo mawondo amapindika. Nkhonya ndi nkhope yolondera.

B. Ponyani mtanda, kenako cholembera chakumanzere, kenako ndowe yolondola, ndikukoka manja m'mwamba kuti muteteze nkhope yawo nthawi iliyonse yomwe sakuponya.

C. Kudumphira mapazi kotero kuti phazi lamanja liri kutsogolo. Yendetsani phazi lamanja mozungulira kupita kumanja ndikumanja zala zakumanja zatembenukira kumanja. Tsikira phazi lakumanzere mozungulira kupita kunyumba yozungulira kumenya thumba, kuloza chala ndikulumikizana ndi fupa lokha.

D. Bwererani kuti muyambe ndi manja oteteza nkhope.

Pitirizani kuchita AMRAP kwa mphindi zitatu, kulabadira mawonekedwe opitilira liwiro.

Kuzungulira 6: Jab, Cross, Jab, Cross, Kumanzere Roundhouse, Right Roundhouse

A. Yambani kuyimirira ndi mapazi motalikirana m'chiuno-m'lifupi, akugwedezeka kotero kuti phazi lakumanzere liri kutsogolo kwa phazi lakumanja ndipo mawondo amapindika. Nkhonya ndi nkhope yolondera.

B. Ponyani ma jombo awiri / mtanda, nthawi zonse kukhomerera kumanja kumanzere-kumanzere, ndikukoka manja mmwamba kuti muteteze nkhope pakati pa nkhonya.

C. Dumphirani mapazi kuti phazi lakumanja likhale kutsogolo. Yendetsani phazi lamanja mozungulira kupita kumanja ndikumanja zala zakumanja zatembenukira kumanja. Tembenuzirani phazi lakumanzere mozungulira nyumba yozungulira kukankha thumba, kuloza chala ndikulumikizana ndi fupa lokhalo.

D. Ikani phazi lakumanzere pansi molunjika kutsogolo kwa phazi lakumanja, kenako phazi lamanzere kuti phazi lakumanzere likhale kutsogolo. Kenako phazi lakumanzere likuyenda mozungulira kupita kumanzere, zala zakumanja zimayang'ana kumanzere. Tsegulani phazi lakumanja mozungulira nyumba yozungulira ndikukankha chikwamacho, kuloza chala ndikulumikizana ndi fupa lokha.

E. Bwererani kuti muyambe ndi manja oteteza nkhope.

Pitirizani kuchita AMRAP kwa mphindi zitatu, kulabadira mawonekedwe opitilira liwiro.

Kuthamanga Kwambiri: Jab, Cross

A. Yambani kuyimirira ndi mapazi motalikirana m'chiuno-m'lifupi, akugwedezeka kotero kuti phazi lakumanzere liri kutsogolo kwa phazi lakumanja ndipo mawondo amapindika. Nkhonya ndi nkhope yolondera.

B. Njira ina yoponyera jab ndi dzanja lamanzere ndi mtanda ndi dzanja lamanja osayimitsa kuti akonzanso. Simufunikanso kuyimitsa mapazi anu ngati mujab / cross combo wamba.

Chitani AMRAP kwa mphindi imodzi.

Othandizana Nawo

A. Tengani mnzanu; Munthu m'modzi ayenera kunyamula magolovesi ake molondera, manja akuteteza nkhope ndi manja akungoyang'ana patali. Mnzakeyo apitilizabe kuponya jabs kwa masekondi 30, kulumikizana ndi golovesi lamanja la mlonda, pafupi ndi malo olumikizana ndi dzanja. Pitirizani kwa masekondi 30.

B. Popanda kusintha malo, pitirizani kuponyera mitanda, kukhudzana ndi magolovesi a mnzanu wakumanzere. Pitirizani kwa masekondi 30.

Sinthani anzanu kotero kuti mlondayo akumenya komanso mosemphanitsa.

Onaninso za