Kudziteteza: Zomwe Mkazi Wonse Amafuna Kudziwa

Zamkati

• Khalani Ochenjera: Khalani Osamala Ndipo Konzekerani
• Khalani Anzeru: Khalani Bwenzi Lachitetezo
• Khalani anzeru: Buddy System
• Kuthawa: Khalani Okhazikika Ndipo Mukulamulira
• Kuthawa: Thawa
• Menyani: Tetezani Kuukira Kwambiri
• Kulimbana: Tetezani Kuukira Kwakumbuyo
• Menyani: Tetezani Kuwukira Kumwamba
• Kulimbana: Palm Strike Mphuno
• Letsani Mantha: Kulimbana ndi Kupuma
• Manga Mphamvu: Kaimidwe
• Pangani Mphamvu: Mphamvu Zazikulu
• Limba Mphamvu: Kusamala
• Onaninso za

"Chitetezo cha munthu chimakhudza zosankha ndi zochitika," atero a Don Seiler, eni a Kodokan-Seiler Dojo ku Minnesota komanso wolemba Karate Do: Kuphunzitsa Kwachikhalidwe Masitayilo Onse. "Ndipo ngakhale kuti nthawi zonse simungathe kuwongolera zam'mbuyomu, mutha kuwongolera zoyambazo. Muyenera kukhala ndi njira yathunthu yodzitetezera ndikuziyika m'moyo wanu chifukwa zimangokhala chizolowezi."

Akatswiri ena odziteteza amavomereza. "Chidziwitso ndi mphamvu. Mudzakhala ndi chidaliro chochuluka ngati mukudziwa komwe mungamenye komanso momwe mungamenyere ngati mukufuna kudziteteza, "akutero Robert Fletcher, mphunzitsi wa mphamvu ya MMA ndi wokhazikika komanso woyambitsa America's Next Great Trainer.

Kukuthandizani kuti mukhale ndi njira yanu yodzitetezera, akatswiri athu amapereka upangiri wawo wabwino kwambiri, wokwanira kudziwa zomwe muyenera kudziwa kuti mutuluke pachiwopsezo chilichonse.

Khalani Ochenjera: Khalani Osamala Ndipo Konzekerani

"Samalani ndi zomwe zikuzungulira nthawi zonse," akutero Fletcher. "Osati mantha amantha, koma kuzindikira koyenera." Seiler akuvomereza, ndikuwonjeza kuti "zigawenga zimasankha omwe amazunzidwa. Akuyang'ana munthu amene akusokonezedwa, samayang'ana m'maso, amakhala wofooka, ndipo ali ndi zinthu zamtengo wapatali zowoneka."

Ngakhale sikulakwa kwanu ngati mwachitidwapo zachiwawa, mutha kuchepetsa ngozi yanu pokhala pachibwenzi komanso kukhala tcheru, Seiler akuti. Amalimbikitsa kuchita zochitika za "bwanji ngati".

Yang'anani pozungulira inu ndikuganiza 'Ndingatani pakadali pano ngati wina anditsata?' ndipo onetsetsani kuti mwakonzeka kukwaniritsa zolinga zanu."

Upangiri winanso waukatswiri: Sungani foni yanu mokonzeka (koma musamalemberane mameseji kapena kuyankhula), nyamulani chikwama chokhala ndi lamba wamthupi kuti manja anu akhale opanda, dziwani pomwe makiyi anu ali musanapite ku galimoto yanu, ndipo sungani ma flats m'chikwama chanu kuti musamayendetse zidendene.

Khalani Anzeru: Khalani Bwenzi Lachitetezo

Malinga ndi Seiler, imodzi mwa njira zabwino kwambiri zodzitetezera, komanso zomwe zimanyalanyazidwa, ndi "kukhala pafupi ndi anthu omwe amalipidwa kuti akutetezeni, monga alonda, apolisi, ndi ma bouncer. Mukafika kwinakwake, muzichita nawo mwachidule ndi zosavuta zosavuta. moni ndi kumwetulira kuti akhazikitse ubale. "

A Dan Blustin, omwe anali achikulire pazaka 15, akuvomereza. "Ngakhale kuyanjana pang'ono kumandithandiza kuti ndikukumbukireni, ndipo ndidzakhala ndi mwayi wokuyang'anirani." Cholakwika chofala chomwe amawona akazi amapanga? Kusiya zakumwa zawo osasamala kapena kulandira zakumwa kuchokera kwa munthu yemwe sakumudziwa, akutero.

Khalani anzeru: Buddy System

Atsikana ndi abwino kuposa kungokuuzani kuti pali pepala la chimbudzi lomwe lamatidwa ndi siketi yanu kapena kuti mnyamata wokongola akukuyang'anirani.

"Anzanu atha kukhala zida zokuthandizani kukutetezani," akutero Seiler, yemwe akupereka lingaliro loti muziyang'anizana mukamayankhula kuti mutha kuwirikiza kawiri masomphenya anu. Komanso, onetsetsani kuti mwakhazikitsa ndondomeko yanu ndi anzanu musanatuluke kuti adziwe nthawi yomwe angakuyembekezereni komanso nthawi yodandaula ngati simukuwonetsa.

Kuthawa: Khalani Okhazikika Ndipo Mukulamulira

"Chidaliro cha projekiti, mphamvu, ndi mphamvu," akutero Fletcher. "Izi ndizofunikira kwambiri, osati munthawi yodzitchinjiriza, komanso m'moyo."

"Ngati china chake chachitika, uyenera kukhala utaganiza kale zomwe uchite," akutero Seiler. "Bwererani ku zomwe mukadakhala kuti mukukonzekera ndikuchitapo kanthu mwachangu komanso motsimikiza." Kumbukirani: Achifwamba nthawi zambiri amasaka anthu osavuta, ndipo amapewa anthu odekha, odekha, komanso oyang'anitsitsa.

Kuthawa: Thawa

"Nthawi zonse ndi bwino kupewa mikangano ngati kuli kotheka," akutero Seiler. "Chitani chilichonse chomwe chingafunike kuti mutuluke m'mavuto asanakwane."

Fletcher amalangiza azimayi kuti azisamala matumbo awo. "Khulupirirani chibadwa chanu. Ngati china chake sichikuwoneka bwino kapena kumva bwino, khulupirirani izi!" Osanyalanyaza zizindikiro zochenjeza, Seiler akuwonjezera. "Musaope kuwoneka 'wankhanza' kapena 'wamwano' kapena 'wosayankhula' - ingochokani pamenepo."

Ngati kulimbana kwakuthupi sikungapeweke, musataye mtima! Kenako, akatswiri athu amagawana njira zisanu zomwe akuyenera kudziwa kuti athane ndi mitundu yofala kwambiri yomenyedwa.

Menyani: Tetezani Kuukira Kwambiri

Ngati wina akukugwirani kutsogolo, yambani kupotoza m'chiuno mwanu m'malo mokokera chammbuyo. Izi ziwachotsa pang'ono ndikukuyikani pamalo abwino osunthira lotsatira.

Kenako, gwirani pansi pa nsagwada ndikufinya mwamphamvu momwe mungathere. "Ngakhale mwana amatha kufinya kwambiri kuti athetse trachea ya wina," akutero Seiler. Amalimbikitsa kudzitchinjiriza kumene chifukwa chodziwika bwino pakamenyedwe kake chifukwa ngakhale njira imeneyi imapweteka, sikuti nthawi zonse imalepheretsa womutsutsayo. "Koma ngati sangathe kupuma, amusiya," akutero.

Kulimbana: Tetezani Kuukira Kwakumbuyo

Ngati wina akugwirani kumbuyo, chibadwa chanu chidzakhala chomenyera kuti muchoke, koma amayi ambiri sadzakhala ndi kutalika kapena mphamvu zothawira kwa woukira motere, Seiler akuti. M'malo mwake, amalangiza kugwira chala chimodzi kapena ziwiri za dzanja la wowukirayo ndikuchikoka chakuthwa ndikutsika. "Ndizopweteka kwambiri ndipo amamasula kugwira kwawo."

Njira ina ndiyo kuluma mkono wawo kenako ndikusunthira chammbali kulowera kwa womenyerayo. Mwanjira iyi, mutha kutuluka atasuntha mkono wawo.

Ngati wina akugwirani pa mkono wanu, tembenuzirani chala chanu ku thupi lanu, pindani chigongono chanu, ndipo mutembenukire kwa iwo mwamsanga kuti athyoke. Izi ndi zabwino kuyeserera kotero kuti simuyenera kuganiza muvuto.

Menyani: Tetezani Kuwukira Kumwamba

Kumenyedwa kuchokera pamwamba-zochitika zoyipa kwambiri kwa ambiri aife-ndizovuta kuthawa, komabe pali zambiri zomwe mungachite kuti mubwerere, Seiler akuti. "Ngati muli ndi dzanja limodzi kapena manja awiri omasuka, finyani pakhosi kapena kuwotcha maso awo. Koma onetsetsani kuti mukuchita monga mukufunira. Ngati mukufuna kumenya nkhondo, muyenera kupita 100%."

Ngati mikono yanu yakhomedwa, Seiler akuti, muli ndi mwayi wodzinamizira kuti mukumvera kapena kupanga chododometsa- "kukankha, kukuwa, kuluma, kulavulira, chilichonse chomwe ungachite" -ndiyeno kudikirira mwayi womasula manja.

Kulimbana: Palm Strike Mphuno

Kusunthika kwina komwe kumayenda bwino munthawi zambiri, Fletcher akuti, ndi dzanja la mkondo wokhala ndi mgwalangwa pamphuno zawo (mphuno ndi yovuta kwambiri ndipo imathandizanso kuti misozi isokoneze masomphenya awo) kapena kukukuta maso awo.

Letsani Mantha: Kulimbana ndi Kupuma

Chida chofunikira kwambiri pankhondo iliyonse ndi yomwe nthawi zambiri imanyalanyazidwa, Seiler akuti. "Kukhoza kulamulira mantha anu ndi kuchepetsa thupi lanu kudzakuthandizani kuganiza bwino."

Asilikali, apolisi, ozimitsa moto, ndi ena omwe angakumane ndi nkhondo m'moyo wawo watsiku ndi tsiku amaphunzitsidwa njira yotchedwa "combat breathing" kuti athe kugonjetsa mantha awo. "Ndizosavuta kuchita," akutero Seiler. "Tengani mpweya wochepa kupyola m'mphuno mwanu ndikutsatiridwa ndi exhale yayitali. Izi zichepetsa kugunda kwa mtima wanu ndikugwiritsa ntchito dongosolo lanu lamanjenje, kukuthandizani kuthana ndi mantha."

Iye akuwonjezera kuti izi zimachitika bwino mukakhala kuti simukuvutika maganizo kotero kuti zidzangochitika zokha mukazifuna.

Manga Mphamvu: Kaimidwe

"Khalani ndi chizolowezi chochita masewera olimbitsa thupi," akutero Fletcher. "Sungani mutu wanu mmwamba, mapewa kumbuyo, ndi kuyenda 'mwamphamvu.' Izi zitumiza uthenga kwa yemwe angakutsutseni kuti musakhale chandamale chosavuta, ndikuti pali mwayi waukulu wotsutsa-ndipo ndizomwe sakufuna! "

Seiler akuwonetsa kuti azichita masewera olimbitsa thupi a yoga osavuta. Imani momasuka m'lifupi mwake m'lifupi ndi manja m'mbali mwanu ndi manja kutsogolo. Tsekani maso anu, pumirani mozama, ndipo pamene mukutulutsa mpweya, tembenuzani mapewa anu mmwamba, mmbuyo, ndiyeno pansi.

Pangani Mphamvu: Mphamvu Zazikulu

"Chofunika kwambiri ndichofunikira pakuyenda kulikonse kodziteteza," akutero Seiler. Limbikitsani midsection yanu ndi zolimbitsa thupi zosavuta zomwe zimagwira ntchito yanu yonse, mosiyana ndi ma sit-ups kapena ma crunche omwe amangokhala ndi minofu yochepa komanso osagwira ntchito.

Dinani apa kuti muwone zina zomwe timakonda matabwa osiyanasiyana. Mutha kuwonjezera zochepa pazomwe mumachita kale kapena kuphatikiza onse asanu ndi awiri mulimodzi opha masewera olimbitsa thupi.

Limba Mphamvu: Kusamala

Kupanga malire anu kungakuthandizeni kukhalabe pamapazi pamene mukukankhidwa kapena kukoka, ngakhale mutadabwa. Limbikitsani lanu poyeserera mtengo: Sinthanitsani thupi lanu ndi mwendo wanu wamanzere.Jambulani bondo lanu lakumanja pachifuwa, gwirani bondo lanu, ndikudina pansi pa phazi lanu lamanja pa ntchafu yanu yamanzere. Ngati mukumva kugwedezeka sungani dzanja lanu pachikopa chanu pamene mukukanikiza mu ntchafu yanu.

Ngati mukukumana ndi vuto mosavuta, fikitsani manja anu molunjika kapena kanikizani manja anu patsogolo pa chifuwa chanu. Ngati izi ndizovuta kwambiri, ikani zala zanu pansi ndikutsamira phazi lanu. Sakanizani manja anu patsogolo pa chifuwa chanu. Khalani pano kwa mphindi khumi, kupuma mozama. Bwererani kuti muyime kwa nthawi yayitali khumi, kupuma mozama ndikuyesa chinthu chomwecho mbali inayo.

Onaninso za