Limbikitsani Ponse ndi Kickass New Boxing Workout

Zamkati

• Kulimbitsa thupi kwanu
• KULIMBITSA MTIMA: Mphindi 0-7
• Boxing: Mphindi 7-26
• Nthawi: 26-30 Mphindi
• Onaninso za

Mabokosi nthawi zonse amakhala masewera ovuta, koma akupanga makeover apamwamba. Kutengera kuchuluka kwa masewera olimbitsa thupi a HIIT (palibe tanthauzo), masitudiyo ankhonya apamwamba akuwonekera ponseponse, ndipo makamaka azimayi ndi omwe akuponya nkhonya. Maunyolo ngati Title Boxing Club ndi Work, Sitima, Nkhondo zimadzaza malo awo ndi matumba olemera opepuka. Ku Shadow Box, ochita masewera olimbitsa thupi amalembetsa chikwama chawo chomwe amakonda monga momwe amachitira ndi njinga ku studio ya Spinning. Koma mosiyana ndi Spinning, Cardio yotuluka thukuta ndiyolimbitsa thupi kwambiri pamwamba pamiyendo yonse. (Boxing ndi Workout Yabwino Kwambiri Yogogoda Pagulu.)

"Mumagwiritsa ntchito mapewa anu onse, mikono, abs, matako, ndi miyendo-kuponyera nkhonya," atero a Michael Tosto, eni ake a Title Boxing Club NYC ku New York City (unyolowu uli ndi malo 150 m'maiko 32). Ndipo maubwino awonjezeka mwachangu: Olimbitsa thupi omwe adachita masewera olimbitsa thupi mwamphamvu mphindi 50 pasabata kanayi pamlungu amadula mafuta awo ndi 13% m'miyezi itatu, malinga ndi kafukufuku watsopano munyuzipepala. BMC Sports Science, Medicine, & Rehabilitation.

Kuphatikiza apo, kukhomerera zinthu ndichithandizo. "Mukamenya chikwama, mumatulutsa mahomoni ochepetsa kupsinjika omwe angakupangitseni kuti mukhale chete ndikukhazika mtima pansi," atero katswiri wama psychology a Gloria Petruzzelli, Ph.D. Koma mwina simusowa chikalata kuti ndikuuzeni. Chifukwa chake tulukani makina a Cardio nthawi ina mukadzachita masewera olimbitsa thupi, ndikupita ku thumba lolemera kwa mphindi 30 izi kuchokera ku Tosto. Dziwani fayilo ya Miyala nyimbo yamtundu. (Onani Zifukwa 11 Zomwe Timakondera Boxing.)

Mphamvu: Zolimba (RPE: Womberani 6 mpaka 9 kuchokera pa 10 pazotentha ndi zoyenda zazikulu komanso 9ora 10 panthawi yamasewera.)

Nthawi yonse: Mphindi 30 (mtundu wa quickie wa Tosto wachizolowezi wa ola limodzi)

Mufunika: Chikwama cholemera, magolovesi, ndi zokutira. Ma gym ambiri ali ndi izi, ngakhale kuli koyenera kuti mutenge zokutira zanu ndi magolovesi, omwe amateteza mafupa m'manja ndi m'manja, Tosto akuti. Pezani zosiyanasiyana pa titleboxing.com.

Momwe imagwirira ntchito: Mumamasula minyewa ndikugwedeza kugunda kwa mtima wanu ndi kutentha komwe kumaphatikizapo zolimbitsa thupi, ndiye kuti muchita maulendo asanu a mphindi zitatu pamasewera onse a nkhonya ndikupuma kwa mphindi imodzi. Malizani ndi masewero olimbitsa thupi anayi. Chitani izi katatu pamlungu masiku osatsatizana.

Kulimbitsa thupi kwanu

KULIMBITSA MTIMA: Mphindi 0-7

Chitani zotsatirazi kwa mphindi imodzi iliyonse.

Kudumphadumpha

Kusinthasintha kwamapapu opindika

Squat akudumpha

Kudumpha kosinthasintha kwa madigiri 180 Lumpha, tembenukira midair, tuluka m malo okhala moyang'anizana ndi mbali ina. Khalani mosunthika mosalekeza komanso mbali zina.

Kodi 10 reps iliyonse mwanjira izi; bwerezani kuzungulira kangapo momwe mungathere mumphindi zitatu.

Kankhirani mbali yamatabwa Kokani mmwamba, kwezani dzanja lamanzere kuti mutembenuzire thupi lanu mbali yakumanja pa dzanja lamanja; Kokani mmwamba, pangani mbali yakumanja pa dzanja lamanzere. Ndiye 1 rep.

Triceps akusambira

Nkhanu imayenda

Triceps push-ups Zojambula m'mbuyo molunjika.

Boxing: Mphindi 7-26

Kuchokera kumenyana, kuponyera kuphatikiza kulikonse kwa mizati, mitanda, uppercuts, ndi mbedza kwa mphindi zitatu - zofanana ndi masewera a nkhonya ovomereza. Sakanizani ndi kufananiza mwanjira iliyonse, kusinthana manja ndi nkhonya lililonse. ("Kokani mwamphamvu kwinaku mukusunga mawonekedwe oyenera, ndikupanga mphamvu zanu zonse kuchokera pakatikati panu osati mikono yanu," akutero Tosto.) Kupumula mwamphamvu kwa mphindi imodzi, kusinthasintha mapapu ndi mawondo apamwamba kuti mtima ukwere. Kenako chitani kanayi kangapo pazowonjezera zisanu.

Nthawi: 26-30 Mphindi

Chitani zotsatirazi kwa mphindi imodzi iliyonse.

Mapulani (pa mitengo ya kanjedza)

Kukweza mwendo Ugone pansi, mikono ndi mbali. Kwezani miyendo yotambasula molunjika, kenaka muyitsitse kuti isunthike pamwamba.

Ziphuphu Anthu okwera mapiri owoloka Njira zina zomwe zimabweretsa mawondo kugongono zotsutsana.

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