Ndizosangalatsa kuti ndikulemba izi kwa owerenga anga, inunso. Sindimalola kubweza chifukwa cholemba ndemanga, malingaliro anga pazogulitsazo ndi anga, koma mukawona malingaliro anga akuthandizani ndipo mumatha kugula kena kake mwa maulalo omwe nditha kulandira nawo. Zambiri
nkhonya zitha kukhala zabwino kwambiri kutaya zokhumudwitsa zanu… komanso ndizabwino kwambiri kwa thupi lanu!
Ndani akudziwa, mwina mwaikapo ndalama imodzi freestanding boxing positi kotero mutha kuphunzitsa mu chitonthozo cha nyumba yanu.
Kaya mukupita kolimbitsa thupi kapena kuphunzitsa jabs pa gawo lotsatira la sparring, pansipa mupeza masewera olimbitsa thupi abwino omwe mudzamve tsiku lotsatira!
Zomwe timakambirana patsamba lino:
Zochita zolimbitsa thupi ndi positi omenyera ufulu
Nawa zambiri zoyambira zabwino zomwe mungachite ndi freestanding yanu bokosi la nkhonya akhoza kuchita:
Kuchita masewera olimbitsa thupi kwa mphindi 20 kuti muwonjezere zomwe mumachita
Kuponya nkhonya pang'ono pa thumba lokhomerera sikungawoneke ngati kovuta, koma ngati simunagwiritsepo ntchito nkhonya panthawi yophunzitsira nkhonya, muli pamavuto!
Zolemba zambiri zankhonya zimakhala zolemera kwambiri, ndiye kuti nthawi iliyonse mukaponyera kulemera kwanu kumbuyo, nkhonya, phazi, kapena bondo lanu limakanidwa kwambiri.
Zotsatira zoyambirira (komanso zosayembekezereka pang'ono) zitha kukhala zodabwitsa ndipo sipapita nthawi kuti muzindikire kuti simungathe kuthawa ndi nkhonya zofewa.
Muyenera kuyika thupi lanu lonse, kuphatikiza pachimake, m'mapewa, ndi m'chiuno kuti muwongolere mayendedwe anu mukamagunda.
Zachidziwikire, zolimbitsa thupi zilizonse zomwe zimafunikira kutengapo gawo kwathunthu kwa thupi zingakuthandizeni kuwotcha mafuta ndikulimbitsa magulu anu akulu am'mimba.
M'malo mwake, kumenya nkhonya pamtengo wopunthira (kapena munthu weniweni kapena kubowola thumba) ndiimodzi mwazochita zolimbitsa thupi zomwe zimapangitsa kubwereza kumtunda ndi mafupa.
Ngati mukuganiza zogula mtengo wopumira kunyumba, lingalirani kuyeserera.
Chitani zolimbitsa thupi zilizonse malinga ndi nthawi yomwe mukufuna kuti mumalize kulimbitsa thupi. Mukamaliza masewera olimbitsa thupi onse, pumulani kwa mphindi imodzi ndikubwereza mndandanda kachiwiri kwa mphindi 20.
Mphindi makumi awiri zingawoneke ngati zochuluka, koma osapeputsa vutoli - mukutsimikizika kuti mudzatuluka thukuta!
Musanayambe, mwachibadwa mumafuna kukhala ndi zida zoyenera kunyumba: magolovesi abwino kwambiri a nkhonya ndikupezeni pano!
Konzekera
Musanadumphe mu masewera olimbitsa thupi kwambiri monga nkhonya, m’pofunika kutenthetsa kwa mphindi zosachepera zisanu kapena khumi.
Kutenthetsa mwachangu komanso kothandiza kuyenera kukutsogolerani pakuchita masewera olimbitsa thupi omwe amatsanzira mayendedwe omwe mungachite mukamachita masewera olimbitsa thupi.
Chitani chilichonse chotsatira kwa masekondi 30 ndipo malizitsani kuchita izi katatu kapena kanayi:
- 30 yodziyesa kuthamanga op zijn zigwa
- 30 yodziyesa Kudumphadumpha
- 30 yodziyesa Ma squats amlengalenga
- 30 yodziyesa nkhonya pamthunzi: pangani nkhonya zopepuka mlengalenga, kusinthasintha manja mukamadumpha pang'onopang'ono kuchokera kumapazi kupita kumapazi ngati wa boxer
- 30 yodziyesa High plank to Down Dog: Yambani pa thabwa lalitali kapena kukankhira mmwamba, kenaka yesani m'chiuno mwanu pamwamba pa denga pamene mukutambasula mapewa anu ndikufikira zidendene zanu pansi kuti mufike ku galu wotsika; bwererani pamalo okwera matabwa ndikupitiriza kusinthana pakati pa ziwirizo.
Tsopano popeza mwatentha, tiyeni tipitilize kuchita masewera olimbitsa thupi oyamba:
Jab - Cross - Squat
Nthawi: masekondi 45 a ntchito, masekondi 15 opuma
Imani molimba nkhonya moyang'anizana ndi positi ya nkhonya. Mapazi anu ayenera kukhala mtunda patali ndikutambalala ndi phazi limodzi patsogolo pa linzake.
Kuyang'ana kumapazi anu, zala zakumaso kwanu ziyenera kufanana ndi chidendene cha phazi lanu lakumbuyo ndipo zala zonse ziwiri ziyenera kuloza pangodya ya digirii 45 kulunjika chikwama choboola.
Kwezani manja anu, muwayike ngati kuti mwakonzeka kumenya, ndipo kumbukirani kuti imodzi mwa izo iyenera kuteteza nkhope yanu nthawi zonse.
Mofulumira ponyani nkhonya ziwiri motsatira - kugwedeza koyamba ndi dzanja lanu lamanzere, kenako kuwoloka ndi dzanja lanu lamanja - musanachite squat.
Nthawi yomweyo bwererani poyimirira ndikupitiliza kutsata kwa jab-cross-squat masekondi 45 athunthu.
Masekondi 45 akamaliza, pumulani kwa masekondi 15 musanapite ku ntchito ina.
Nkhonya Zamtanda Zazikulu
Nthawi: masekondi 45 a ntchito, masekondi 15 opuma
Nkhonya zapakati zimapangidwa kuti zikwaniritse mapewa ndi mikono.
Ngati mukuganiza kuti masekondi 45 ndiosavuta, onetsetsani kuti mukukhazika mphamvu yanu pamtanda uliwonse, kusunga abs yanu yolimba komanso nkhope yanu kutetezedwa ndi dzanja lanu losagwira ntchito.
Chinyengo apa ndikumvetsetsa kuti mphamvu ya mtanda imachokera pakusunthira kulemera kwanu mukamayamba.
Ngati muli ndi dzanja lamanja, pitani kumalo a nkhonya ndi phazi lanu lakumanzere patsogolo, kulemera kwanu makamaka kuphazi lanu lakumbuyo, kuti mphamvu yanu yokoka isunthidwe pang'ono kuchoka pa bar.
Ngati muli ndi dzanja lamanzere, khalani kumbuyo, kotero phazi lanu lamanja likutsogolo ndipo phazi lanu lamanzere labwerera.
Mukamenya thupi lanu ndi dzanja lanu lamphamvu, sinthani kunenepa kwanu ndikugwiritsa ntchito mphamvu yanu kulemera kuti mumenyetse nkhonya.
Mukamaliza nkhonya, onetsetsani kuti dzanja lanu libwerera pamalo pomwe lili pankhope panu m'malo mopendekera pansi.
Muyenera kubwerera msanga kulemera kwanu poyambira kukhazikitsa mtanda wina wamphamvu.
Pitirizani ndi dzanja lanu lamphamvu kwa masekondi 45 onse. Pumulani kwa masekondi 15 musanapite ku masewera olimbitsa thupi otsatirawa.
kuyiwalani inu mabandeji a nkhonya ayi! Izi ndi zabwino kwambiri zomwe mungapeze.
Nkhonya Zamtanda, mbali yosalamulira
Nthawi: masekondi 45 a ntchito, masekondi 15 opuma
Chitani zolimbitsa thupi zofananira kale, koma nthawi ino muziyang'ana mbali yanu yopambana.
Ngati muli ndi dzanja lamanja ndipo mwangomaliza kumene mtanda wa mtanda ndi dzanja lanu lamanja, gwiritsani ntchito dzanja lanu lamanzere, mukamenya nkhonya ndi phazi lanu lamanja kutsogolo, phazi lanu lamanzere kumbuyo ndikulemera kwanu kusunthira makamaka kumbuyo.
Momwemonso, ngati muli ndi dzanja lamanzere ndipo mwangomaliza kumene mtanda wa mtanda ndi dzanja lanu lamanzere, mugwiritsa ntchito dzanja lanu lamanja nthawi ino.
Imani pamankhonya ndi phazi lanu lamanzere kutsogolo, phazi lanu lamanja kumbuyo, ndipo kulemera kwanu kumasunthira makamaka kumbuyo kwa kumbuyo.
Malizitsani nkhonya zamphamvu masekondi 45. Pumulani kwa masekondi 15 musanapite ku masewera olimbitsa thupi otsatirawa.
Makamu a Kick Punch
Nthawi: masekondi 90 a ntchito, masekondi 30 opuma
Ikani powerengetsera masekondi 90 ndipo malizitsani kuzungulira kanayi mosiyanasiyana momwe mungathere:
- 10 kubwereza kumenya bwino
- Nkhonya 30 zowongoka
- Kubwereza kwa 10 kumanzere
- Nkhonya 30 zowongoka
Kuyamba, muyenera kukhala kutalika kwa mwendo kutali ndi thumba lobowola kuti mbali yanu yakumanja ikuloza ku positi.
Lowani mumaimidwe anu ankhonya ndi mwendo wanu wakumanja ndikutambasula manja anu, dzanja lanu lamanzere likuteteza nkhope yanu ndi dzanja lanu lamanja patsogolo pa chibwano.
Sinthasintha mchiuno mwanu, sinthani kulemera kwanu phazi lanu lamanzere musanatembenuke, kwezani mwendo wanu wakumanja pansi ndikugwada.
Menyani mwamphamvu ndi phazi lanu lakumanja pamene mukukulitsa bondo lanu ndi ntchafu yanu, ndikumenya nsanamira ndi chidendene cha phazi lanu lamanja.
Phazi lanu lakumanja liyenera kusinthidwa pamene chidendene chanu chimatuluka kuti chizigwirizana koyamba ndi chikwamacho.
Nthawi yomweyo chotsani phazi lanu ndi bondo lanu ndikubweza phazi lanu lamanja pomwe mumayambira. Lembani maulendo 10 mofulumira komanso mwamphamvu momwe mungathere musanatembenuke mbali.
Mukamaliza kumenya 10 kumanja, perekani nkhonya 30 zowongoka ndi dzanja lanu lamanja pazomenyera.
Sinthani malo anu kuti mbali yanu yakumanzere ikuyang'ane m'thumba, kenako pitilizani, nthawi ino ndikumenya 10 kumanzere kutsatiridwa ndi nkhonya 30 zolunjika ndi dzanja lanu lamanzere.
Malizitsani kuzungulira kwathunthu pamasekondi 90. Pumulani kwa masekondi 30 musanapite ku ntchito ina.
Lunge - Kick ndi Jab - Cross
Nthawi: masekondi 45 a ntchito, masekondi 15 opuma
Imani moyang'anizana ndi chikwama chokhomerera kuti mutalikirane ndi mwendo. Bwererani kumbuyo ndi phazi lanu lakumanja kuti mupite kumbuyo.
Kuchokera pansi pa lunge, iphulike mwamphamvu, kusunthira kulemera kwanu phazi lanu lamanzere mukamabwerera kuyimirira.
Mukamachita izi, gwedezani bondo lanu lamanja patsogolo pa thupi lanu kuti mumenyetse kutsogolo, mwamphamvu mutambasule mwendo wanu wakumanja kuti mumenyetse chidendene chanu chakumanja.
Kuchokera apa, bweretsani phazi lanu lamanja mumkhalidwe wankhonya kuti mapazi anu afalikire musanachite nkhonya zinayi, ndikusinthana dzanja lililonse.
Sinthani mbali yomweyo, nthawi ino ndikumangirira kumbuyo ndi kutsogolo kutsogolo ndi mwendo wanu wamanzere musanachite zigoli zinayi.
Pitirizani kusinthasintha mbali kwakanthawi. Pambuyo pa masekondi 45 a ntchito, pumulani kwa masekondi 15 musanapite ku ntchito ina.
Zingwe, mbali yayikulu
Nthawi: masekondi 45 a ntchito, masekondi 15 opuma
Nkhonya zokopa zimafunikira kuyenda mwamphamvu, kwamphamvu mtembo komwe kumagwira ntchito yanu, mapewa ngakhale m'chiuno mwanu.
Yambani motsutsana ndi phazi lanu lamphamvu lomwe layenda kumbuyo (ngati muli ndi dzanja lamanja, phazi lanu lamanja liyenera kubwerera).
Sinthasintha phazi lanu lakumaso pafupifupi madigiri 45 ndikulemera pakati pa miyendo yanu. Kwezani chidendene chanu kumbuyo ndikubweretsa manja anu pankhope panu.
Chitani zokhomerera motsatira ndendende ndi dzanja lanu lamphamvu potembenuzira m'chiuno mwanu cham'mbuyo kwinaku mukuyenda ndi phazi lanu lakumbuyo ndikugwiritsa ntchito mphamvu yanu yapakatikati kuti mutambasule dzanja lanu lamphamvu ndikudutsa thupi lanu kuti mugundane ndi bala kuti mkono wanu ukhale wofanana pansi pamaso pankhope panu.
Bwererani pamalo oyambira ndipo pitani mwachangu komanso mwamphamvu momwe mungathere kwa masekondi 45 athunthu.
Pumulani kwa masekondi 15 kenako yesani mbali yomweyo.
Zingwe, mbali yosalamulira
Nthawi: masekondi 45 a ntchito, masekondi 15 opuma
Mukamaliza kumenya nkhonya ndi dzanja lanu lamphamvu, bwerezaninso zochitikazo, nthawi ino ndikugwiritsa ntchito dzanja lanu losalamulira kuti mupereke nkhonya.
Khazikitsani ndi phazi lanu lomwe silinatengeke mobwerezabwereza ndikubwereza m'chiuno, kupindika ndi nkhonya. Pitirizani izi kwa masekondi 45 kenako mupumule kwa masekondi 15. Kenaka pitani ku zochitika zotsatirazi.
Burpee ndi kukankhira mmwamba - nkhonya zowongoka - ngowe
Nthawi: masekondi 45 a ntchito, masekondi 15 opuma
Uwu ndiye masewera omaliza omaliza musanapume kanthawi kena. Kankhani zolimba ndikumaliza mwamphamvu.
Imani kutalika kwa mkono kuchokera kubokosi lanu la nkhonya ndi mapazi anu mtunda utali patali, mawondo atapindika pang'ono.
Pangani burpee: Khalani pansi, ikani manja anu pansi pansi pamapewa anu ndikudumpha kapena kudumpha phazi lanu kuti thupi lanu likhale lokwera kwambiri ndi thupi lanu lolimba ndipo thupi lanu likhale mzere wolunjika kuyambira zidendene mpaka kumutu.
Pangani kukankhira mmwamba, mukugwada pansi pamene mukutsitsa chifuwa chanu pansi. Bwererani kumalo apamwamba. Khwerero kapena kudumpha mapazi ako mmanja mwako.
Kuchokera apa iphulika ndikudumpha mlengalenga. Ikani pansi modekha ndi maondo anu ndi chiuno mutawerama pang'ono. Tengani ndi mapazi anu mowonera pang'ono nkhonya.
Khomererani pomwepo ndi nkhonya yowongoka kuchokera kumanja kwanu kumanzere. Tsatirani nkhonya zowongoka ndi ndowe yakumanzere ndi kumanja.
Pitirizani mchitidwewu, malizitsani kuzungulira kwathunthu pamasekondi 45.
Tsopano mumapeza mphindi yochulukirapo yopumula ndikubwereza nthawi yowonjezera!
Kuyeserera ndi nkhonya pad kapena nkhonya pad? Koma ndi ati abwino? Werengani zambiri apa.
