Kulimbitsa Thupi Kwathunthu Kumatsimikizira Kuti Boxing Ndiwo Cardio Wabwino Kwambiri

Zamkati

• Kulumpha Jacks
• Plank Jacks to Push-Up
• Phulika
• Squat Pitani ku Plyo Lunge
• Hook (kupita Kumutu ndi Thupi)
• Okwera Mapiri
• Dzanja Lamanja Lolunjika
• Mawondo Apamwamba
• Jab (kumutu ndi thupi)
• Mapulani
• Onaninso za

Boxing sizongoponya nkhonya. Omenyera nkhondo amafunika maziko olimba a kulimba mtima, ndichifukwa chake kuphunzira ngati nkhonya ndi njira yanzeru, kaya mukukonzekera kulowa mphete kapena ayi. (Ndicho chifukwa chake nkhonya yakhala yotchuka kwambiri.)

Nicole Schultz, mphunzitsi wamkulu wamaphunziro ku EverybodyFights, yomwe ili ndi malo ku New York, Boston , ndi Chicago.

Ngati mukufuna kukoma kwa masewera olimbitsa thupi a cardio ogwiritsa ntchito thupi lonse, yesetsani kulimbitsa thupi Schultz yomwe idapangidwira Maonekedwe. Zomwe zikuyenda ndi zitsanzo za zomwe mungaone mkalasi la EverybodyFights BAGSxBODY, combo yophunzitsira nthawi yolimbitsa thupi komanso kuphatikiza nkhonya kuchokera munkhondo zakale.

Mawu ena anzeru: "Oyamba kumene ambiri amagwiritsa ntchito mapewa awo kuponyera nkhonya kuposa momwe amafunikira," akutero Schultz. "M'malo mwake, yang'anani kuchita nawo miyendo yanu, ma lats, ndi ma oblique."

Zomwe mukufuna: Palibe zida

Momwe imagwirira ntchito: Malizitsani 2 mpaka 3 kuzungulira kwathunthu, ndi mphindi 1 yopuma pakati pa seti iliyonse.

Kulumpha Jacks

A. Imani ndi mapazi pamodzi, mikono mbali.

B. Lumphani mapazi motalikirana, motalikirapo pang'ono kuposa m'lifupi mwa chiuno, kwinaku mukugwedeza manja m'mbali ndi pamwamba pamutu.

C. Lumphani mapazi pamodzi ndikutsitsa manja kumbali kuti mubwerere pomwe munayambira.

Chitani mobwerezabwereza momwe mungathere (AMRAP) masekondi 30.

Plank Jacks to Push-Up

A. Yambani mu thabwa lalitali ndi mapazi pamodzi.

B. Chitani chikwangwani chamatabwa: Lumpha kwambiri kuposa kupingasa kwa m'chiuno, kenako ndikudumphiramo. Chitani 1 thabwa lina.

C. Kankhirani mmwamba: Bendani pazitsulo kuti muchepetse chifuwa pansi, ndikudikirira chifuwa chikafika kutalika kwa chigongono. Kanikizani kuchoka pansi kuti mubwerere pomwe munayambira.

Chitani AMRAP kwa masekondi 30.

Phulika

A. Imani molimbana, phazi lamanzere likuyenda patsogolo. (Kumanzere, imani ndi phazi lamanja kutsogolo.)

B. Ponyani jab ndi dzanja lamanzere, kumenyetsa mkono wakumanzere molunjika kutsogolo kwa phewa lake ndi chikhatho choyang'ana pansi.

C. Ponyani mtanda ndi dzanja lamanja, kumenyetsa dzanja lamanja molunjika kutsogolo pamtunda wa phewa, kanjedza kuyang'ana pansi, kuzungulira chiuno chakumanja kutsogolo.

D. Phimbani mawondo kuti mugwade m'munsi ndikuponyanso jab ina ndikuwoloka ngati kumenya munthu m'mimba.

E. Pitirizani kuponya jab imodzi ndi mtanda umodzi pamalo apamwamba, ndiye kugwedeza kumodzi ndi mtanda umodzi pamalo otsika.

Chitani AMRAP kwa masekondi 30.

Squat Pitani ku Plyo Lunge

A. Imani ndi mapazi pamodzi.

B. Lumphani mapazi motalikirana ndi mapewa ndi kutsika mu squat, ndiye kulumphani mapazi kumbuyo pamodzi.

C. Dulani miyendo yolowera kumanja, kutsika mpaka mawondo onsewo apange ma 90-degree angles. Nthawi yomweyo kulumpha mapazi kumbuyo pamodzi.

D. Bwerezani kulumpha kupita kumalo osanjikiza kenako lunge, ndikusinthanitsa phazi lomwe lili kutsogolo.

Chitani AMRAP kwa masekondi 30.

Hook (kupita Kumutu ndi Thupi)

A. Imani pomenya nkhondo.

B. Ponyani ndowe yoyenera: Pangani ndowe ndi dzanja lamanja, chala chachikulu choloza kudenga. Phunzirani nkhonya mozungulira kuchokera kumanja ngati kumenya munthu m’mbali mwa nsagwada. Yendetsani phazi lamanja kuti bondo ndi chiuno ziziyang'ana kutsogolo.

C. Ponyera mbedza: Panga mbedza ndi dzanja lamanzere, chala chachikulu cholozera kudenga. Phwanya nkhonya kuzungulira kumanzere ngati ngati ukubaya wina mbali ya nsagwada. Yendetsani kumanzere kuti bondo ndi chiuno ziziyang'ana kumanja.

D. Bwerani maondo anu kuti mugwadire pansi, ndikuchita ndowe yolondola kenako ndikumanzere, ngati kuti mukumenya wina m'mimba.

E. Bwerezani, ndikuponya ndowe yolondola ndi ndowe yakumanzere pamalo apamwamba, kenako ndowe yolondola ndi ndowe yakumanzere pamalo otsika.

Chitani AMRAP kwa masekondi 30.

Okwera Mapiri

A. Yambani pamalo okwera matabwa.

B. Gwirani bondo lakumanja moyang'anizana ndi chigongono. Bweretsani mwendo wakumanja ku thabwa lalitali ndikusintha, kukokera bondo lakumanzere molunjika ku chigongono.

C. Pitirizani kusinthana mofulumira, kusunga chiuno chochepa ndi kulemera pamanja.

Chitani AMRAP kwa masekondi 30.

Dzanja Lamanja Lolunjika

A. Imani pomenya nkhondo.

B. Kokani dzanja lamanja kutsogolo kwamapewa, mukuyenda pansi phazi lamanja ndikubwera kutsogolo.

C. Bwerani mawondo anu kuti mugwadire, kenaka ponyani nkhonya ina ngati kuti mukumenya wina m'mimba.

Chitani AMRAP kwa masekondi 30. Sinthani mbali; bwerezani.

Mawondo Apamwamba

A. Yendetsani bondo lakumanja kupita pachifuwa ndikupopera dzanja lamanzere.

B. Sinthani, kuyendetsa bondo lakumanzere kupita pachifuwa ndi dzanja lamanja mmwamba.

C. Pitirizani kusinthana mwachangu, kupopera mkono wina mozungulira ndi mwendo uliwonse.

Chitani AMRAP kwa masekondi 30.

Jab (kumutu ndi thupi)

A. Imani pomenya nkhondo.

B. Ponya ma jabs awiri ndi dzanja lamanzere.

C. Gwada, kenako kuponya ma jabs ena awiri ngati kuti akumenya munthu m'mimba.

D. Bwerezani, kuponya ma jabs awiri pamalo apamwamba ndi ma jabs awiri pamalo otsika.

Chitani AMRAP kwa masekondi 30.

Mapulani

A. Gwirani thabwa lotambasula, kujambula batani la m'mimba msana ndikusunga m'chiuno mogwirizana ndi mapewa.

Gwiritsani masekondi 60.

Onaninso za