Ndiri nemufaro mukuru kuti ndinyore izvi zvinyorwa zvevaverengi vangu, imi. Ini handigamuchire mubhadharo wekunyora wongororo, maonero angu pazvigadzirwa ndeangu, asi kana iwe ukaona zvandinokurudzira zvichibatsira uye unozopedzisira watenga chimwe chinhu kuburikidza nechimwe chezvibatanidzo ini chinga gashira komisheni pane izvo. Mamwe mashoko
tsiva zvinogona kushamisa kukanda kunze kushushikana kwako ... uye zvakare yakanakira muviri wako!
Ndiani anoziva, iwe unogona kunge wakaisa mari mune imwe freestanding boxing post saka iwe unogona kudzidzisa mukunyaradza kweimba yako.
Kunyangwe iwe uchienda kune kugwinya kana kudzidzisa jabs yako inotevera sparring chikamu, pazasi iwe unowana yakanaka yekutanga Workout yaune chokwadi chekunzwa zuva rinotevera!
Zvatinokurukura mune ino yakazara posvo:
- 1 Exercises pamwe nerekumashure tsiva posvo
- 2 Ye 20 maminetsi ebhokisi Workout yekuwedzera kune ako maitiro
- 2.1 Dziisa
- 2.2 Jab - Muchinjikwa - Chikwere
- 2.3 Muchinjikwa Zvibhakera chakanyanya divi
- 2.4 Muchinjikwa Zvibhakera, isiri-inotonga divi
- 2.5 Kurutivi-Kick Punch Combos
- 2.6 Lunge - Kick naJab - Muchinjikwa
- 2.7 Hook, yakanyanya kudivi
- 2.8 Hook, isiri-inotonga divi
- 2.9 Burpee ne push-up - straight zvibhakera - zvikorekedzo
Exercises pamwe nerekumashure tsiva posvo
Heano akawanda akanaka ekutanga maekisesaizi aunogona kuita neako freestanding boxing box anogona kuita:
Ye 20 maminetsi ebhokisi Workout yekuwedzera kune ako maitiro
Kukanda majee mashoma pabhagi rekubhomba kungasaita sekunge kwakaoma, asi kana usati wamboshandisa punching pole panguva yekudzidziswa kwetsiva, uri mudambudziko!
Mazhinji tsiva mapositi anorema zvakanyanya, saka pese paunokanda huremu hwako kumberi, chibhakera chako, tsoka, kana ibvi rinotarisana nekupokana kukuru.
Iyo yekutanga (uye neimwe isingatarisirwi) kukanganisa kunogona kuita kushamisika uye hazvizotora nguva refu usati waona kuti haugone kutiza nezvibhakera zvakapfava.
Iwe unofanirwa kubatanidza muviri wako wese, kusanganisira yako yepakati, mapendekete, uye chiuno kuti unyatso kudzora mafambiro ako paunenge uchirova kubhawa.
Ehezve, chero kurovedza muviri kunoda mhando iyi yakazara-muviri kubatanidzwa kunogona kukubatsira kupisa macalorie uye kusimbisa ako makuru mhasuru mapoka.
Muchokwadi, tsiva inopesana nepunching pole (kana munhu chaiye kana kubaya bhegi) ndeimwe yeashoma emoyo maekisesaizi ayo anovaka kudzokororazve kukanganisa pamusoro wepamusoro muviri nemapfupa.
Kana iwe uri kufunga nezvekutenga punching pole yekudzidzira kumba, funga kupa iyi Workout kuyedza.
Ita chiitwa chega chega zvinoenderana nenguva dzakatarwa kuti upedze basa. Mushure mekupedza zvese zviitwa, zorora kweminiti wobva wadzokorora zvakateedzana kechipiri kweinokwana maminetsi makumi maviri.
Maminitsi makumi maviri anogona kunge asingaite senge akawandisa, asi usatarisira pasi dambudziko iri - unovimbiswa kudikitira!
Usati watanga, iwe pachako unoda kuve negiya chairo kumba: akanakisa magirovhosi ebhokisi kukuwana pano!
Dziisa
Usati wanyura mune yakanyanya kurovedzera muviri senge tsiva, zvakakosha kudziya kweanenge maminitsi mashanu kusvika gumi.
Iyo inodziya inoshanda uye inoshanda inodziya-inofanirwa kukutungamira iwe kuburikidza nemaekisheni ayo anotevedzera mafambiro aunoita iwe panguva yako yekuita Workout.
Ita yega yega inotevera masekondi makumi matatu uye pedzisa kuteedzana katatu kana kana.
- 30 masekondi kumhanya panzvimbo yacho
- 30 masekondi Kusvetuka jacks
- 30 masekondi Air squats
- 30 masekondi mumvuri webhokisi: ita zvibhakera zvakareruka mumhepo, uchichinjanisa maoko sezvaunosvetuka kubva kutsoka kuenda kutsoka semutambi wetsiva
- 30 masekondi High plank kuDown Dog: Tanga mupuranga rakakwirira kana kuti push-up position, wobva wadzvanya chiuno chako uchienda padenga paunenge uchitambanudza mafudzi ako uye usvike zvitsitsinho zvako pasi kuti uende kune imbwa yakadzika; chinja udzokere kunzvimbo yakakwirira yepuranga uye ramba uchichinjana pakati pezviviri.
Iye zvino zvawadziya, ngatipfuurirei kumaekisesaizi ekutanga:
Jab - Muchinjikwa - Chikwere
Nguva: masekondi makumi mashanu ebasa, masekondi gumi nemashanu ekuzorora
Mira munzvimbo yetsiva yakatarisana netambo yetsiva. Tsoka dzako dzinofanirwa kunge dziri pafudzi-kure kure uye dzichidzedzereka negumbo rimwe kumberi kwerimwe.
Tichitarisa kumakumbo ako, zvigunwe zvetsoka yako yepamberi zvinofanirwa kukwirana nechitsitsinho chetsoka yako yekumashure uye zvigunwe zvetsoka mbiri zvinofanirwa kunongedza padanho re45-degree kuenda kubhegi rekubaya.
Simudza maoko ako, uaise sekunge wagadzirira kurova, uye yeuka kuti chimwe chazvo chinofanira kugara chakachengetedza chiso chako.
Kurumidza kukanda zvibhakera zviviri mumutsara - jab kutanga neruoko rweruboshwe, wobva wayambuka neruoko rwerudyi - usati waita squat.
Pakarepo dzokera kumira uye ramba uchiteedzera jab-muchinjikwa-squat kwemasekondi makumi mana neshanu.
Kana masekondi makumi mashanu nemashanu apera, zorora kwemasekondi gumi nemashanu usati waenda kune rinotevera kurovedza muviri.
Muchinjikwa Zvibhakera chakanyanya divi
Nguva: masekondi makumi mashanu ebasa, masekondi gumi nemashanu ekuzorora
Zvibhakera zvemuchinjikwa zvakagadzirirwa kunongedza mapfudzi nemaoko.
Kana iwe uchifunga masekondi makumi mashanu nemashanu zviri nyore, ita shuwa kuti uri kunyatso kuisa simba rako rizere muchikamu chimwe nechimwe chemuchinjikwa, uchichengeta yako abs yakasimba uye kumeso kwako kuchidzivirirwa neruoko rwako rusingashande.
Icho hunyengeri apa ndechekuti unzwisise kuti simba remuchinjikwa rinouya kubva mukuchinjisa huremu hwako kumberi sezvaunotora swing yako.
Kana iwe uine ruoko rwerudyi, pinda mumutambo wetsiva netsoka yako yekuruboshwe kumberi, huremu hwako kunyanya patsoka dzako dzekumashure, saka nzvimbo yako yegiravhiti inoshandurwa zvishoma kubva kubhawa.
Kana iwe uri wekuruboshwe-ruoko, simudza kumashure, saka tsoka yako yekurudyi iri kumberi uye tsoka yako yekuruboshwe yadzoka.
Paunenge uchirova muviri wako neruoko rwako rune simba, chinja huremu hwako kumberi uye shandisa simba rehuremu hwako kubaya chibhakera chako kubhawa yekurova.
Sezvaunopedzisa chibhakera, ita shuwa kuti ruoko rwako runodzokera panzvimbo yacho pamberi pechiso chako pachinzvimbo chekutsvedza pasi.
Iwe unofanirwa kubva wangodzosera uremu hwako kunzvimbo yekutanga kuti umise mumwe muchinjikwa une simba.
Enderera neruoko rwako rwemasimba masekondi makumi mashanu neshanu. Zorora kwemasekondi gumi nemashanu usati waenda kune rinotevera kurovedza muviri.
kukukanganwa mabhandeji etsiva kwete! Izvi ndizvo zvakanakisa zvaungawana.
Muchinjikwa Zvibhakera, isiri-inotonga divi
Nguva: masekondi makumi mashanu ebasa, masekondi gumi nemashanu ekuzorora
Ita chiito chakafanana sepakutanga, asi ino nguva tarisa kune yako isiri-inotonga divi.
Kana iwe uine ruoko rwerudyi uye uchangopedza seti yemuchinjiko neruoko rwako rwerudyi, shandisa ruoko rwako rweruboshwe, mumutambo wetsiva netsoka yako yekurudyi kumberi, rutsoka rwako rweruboshwe kumashure uye huremu hwako hwachinjirwa kunyanya kutsoka yekuseri.
Saizvozvo, kana iwe uri wekuruboshwe-ruoko uye uchangopedza seti yemuchinjikwa neruoko rwako rweruboshwe, iwe unoshandisa rako rerudyi panguva ino.
Mira mumamiriro etsiva netsoka yako yekuruboshwe kumberi, rutsoka rwako rwerudyi kumashure, uye huremu hwako hunochinja kunyanya kutsoka yekuseri.
Pedzisa makumi mashanu nemasekondi ezvibhakera zvine simba. Zorora kwemasekondi gumi nemashanu usati waenda kune rinotevera kurovedza muviri.
Kurutivi-Kick Punch Combos
Nguva: masekondi makumi mashanu ebasa, masekondi gumi nemashanu ekuzorora
Gadza iyo timer kwemasekondi makumi mapfumbamwe uye pedzisa seakawanda maround eiyi nhevedzano yekufamba ina sezvinobvira:
- 10 kudzoka kwekukanda kurudyi
- Makumi matatu zvibodzwa zvakatwasuka
- 10 reps yekurova kwekuruboshwe
- Makumi matatu zvibodzwa zvakatwasuka
Kutanga, iwe unofanirwa kuve wakareba kureba kwegumbo kubva kubhegi rekubaya kuitira kuti ruoko rwako rwerudyi rwunongedze kunongedzo.
Pinda muchimiro chako chetsiva negumbo rako rerudyi kumashure uye maoko ako mudenga, ruoko rwako rweruboshwe rwakachengetedza kumeso kwako neruoko rwerudyi pamberi pechirebvu chako.
Shandura chiuno chako, shandura uremu hwako kurutsoka rwako rworuboshwe usati watendeuka, uchisimudza gumbo rako rerudyi kubva pasi nemabvi ako akakotama.
Rova zvine simba netsoka yako yekurudyi apo iwe paunowedzera mabvi ako nehudyu, uchirova pambiru nechitsitsinho chetsoka yako yekurudyi.
Rutsoka rwako rwerudyi runofanira kukombama sezvo chitsitsinho chako chinonamira kunze kuitira kuti chitange kusangana nebhegi.
Pakarepo dzosa tsoka yako nemabvi uye dzosera rutsoka rwako rwerudyi kunzvimbo yekutanga. Pedzisa gumi reps nekukurumidza uye nesimba sezvaungaita usati wachinja mativi.
Paunenge uchinge waita gumi kurova kurudyi, tambanudza makumi matatu zvibodzwa zvakatwasuka neruoko rwako rwerudyi uchirwisa chibhakera.
Shandura chinzvimbo chako kuitira kuti divi rako rekuruboshwe rakatarisana nehombodo, woenderera mberi, panguva ino uine gumi kuruboshwe mativi akateerwa achiteverwa nezvibhakera makumi matatu zvakatwasuka neruoko rwako rweruboshwe.
Pedzisa senge kutenderera kwakawanda sezvinobvira mumasekondi makumi mapfumbamwe. Zorora kwemasekondi makumi matatu usati waenda kune inotevera kurovedza muviri.
Lunge - Kick naJab - Muchinjikwa
Nguva: masekondi makumi mashanu ebasa, masekondi gumi nemashanu ekuzorora
Mira wakatarisana nehombodo yekubaya kuitira kuti usvike pakureba kwegumbo kure. Dzokera kumashure nerutsoka rwako rwerudyi kuti uite kurwisa kumashure.
Kubva pazasi pemvura, putika zvine simba, uchisimudza huremu hwako kurutsoka rwako rworuboshwe paunodzokera pakamira.
Paunenge uchidaro, kusimudzira ibvi rako rekurudyi pamberi pomuviri wako kuti uite kick yekumberi, zvine simba uchitambanudza gumbo rako rerudyi kuti utsike chitsitsinho chako chekurudyi muhomwe yekurova.
Kubva pano, isa tsoka yako yekurudyi mumamiriro ebhokisi kuitira kuti tsoka dzako dzipararire usati waita zvibhakera zvina, uchichinjanisa ruoko rumwe.
Pakarepo chinja mativi, ino nguva neshure kumashure uye kumberi kukanda negumbo rako rekuruboshwe usati waita zvina zvipiyaniso.
Ramba uchichinjana mativi kwenguva yenguva yacho. Mushure memasekondi makumi mashanu ekushanda, zorora kwemasekondi gumi nemashanu usati waenda kune rinotevera chiitiko.
Hook, yakanyanya kudivi
Nguva: masekondi makumi mashanu ebasa, masekondi gumi nemashanu ekuzorora
Hook zvibhakera zvinoda kukurumidza, zvine simba muchinjikwa-muviri mafambiro anoshanda ako epakati, mapendekete uye kunyange chiuno chako.
Tanga mumutambo wetsiva netsoka yako yakakurisa yakadzedzereka kumashure (kana iwe kurudyi-ruoko, tsoka yako yekurudyi inofanira kudzoka).
Tenderedza tsoka yako yepamberi ingangoita madhigirii makumi mashanu nemashanu uye isa huremu hwako pakati pemakumbo ako. Simudza chitsitsinho chako kumashure uye uunze maoko ako kumeso kwako.
Ita zvinoteedzana zvikorekedzo nezvibhakera neruoko rwako rukuru nekutenderedza musana wako kumberi sezvaunotenderera netsoka yako yekumashure uye shandisa simba rako repakati kusimudzira ruoko rwako rwepamusoro kumusoro uye nepamberi pemuviri wako kurova bhawa pakona kuitira kuti ruoko rwako rufanane ne pasi pamberi pechiso chako.
Dzokera kunzvimbo yekutanga uye enda nekukurumidza uye zvine simba sezvaunokwanisa kwemasekondi makumi mana neshanu.
Zorora kwemasekondi gumi nemashanu, wozoita kufamba kumwe chete kune rimwe divi.
Hook, isiri-inotonga divi
Nguva: masekondi makumi mashanu ebasa, masekondi gumi nemashanu ekuzorora
Mushure mekupedza kukochekera zvibhakera neruoko rwako rune simba, dzokorora kurovedza muviri, nguva ino uchishandisa ruoko rwako rusina kunyanya kuendesa zvibhakera.
Seta netsoka yako isingakundike yakadzedzereka kumashure uye dzokorora hudyu, monyorora uye chibhakera. Enderera izvi kwemasekondi makumi mashanu uye wozorora kwemasekondi gumi nemashanu. Wobva waenderera kune inotevera kurovedza muviri.
Burpee ne push-up - straight zvibhakera - zvikorekedzo
Nguva: masekondi makumi mashanu ebasa, masekondi gumi nemashanu ekuzorora
Uku ndiko kuita kwekupedzisira mune zvakateedzana usati wawana imwe mineti yekuzorora. Sunda nesimba uye pedza wakasimba.
Mira kureba kweruoko kubva kubhokisi rako retsiva nemakumbo ako chiuno-kure kure, mabvi akakotama zvishoma.
Ita burpee: Gadzika pasi, isa maoko ako akati sandara pasi pasi pemapfudzi ako uye nhanho kana kusvetuka tsoka dzako kumashure kuitira kuti muviri wako uri pakakwirira pakakwirira nepakati pako wakasimba uye muviri wako uchigadzira tambo yakatwasuka kubva pazvitsitsinho kusvika kumusoro.
Ita kusundira-kumusoro, uchikotamisa magokora ako apo iwe uchidzikisa chipfuva chako pasi. Dzvanya kumashure kune yakakwira puranga chinzvimbo. Nhanho kana kusvetuka tsoka dzako kumashure kwako.
Kubva pano putika kumusoro uye svetuka wakananga mumhepo. Gara zvinyoro nyoro nemabvi ako uye chiuno chakakotama zvishoma. Mhara netsoka dzako mune yakakwenenzverwa zvishoma tsiva.
Pakarepo rova chibhokisi posvo nechakananga chibhakera kubva kuruoko rwako rweruboshwe uye kurudyi kwako. Tevera zvibhakera zvakatwasuka nehoko yekuruboshwe uye yekurudyi.
Enderera maitiro akateedzana, uchizadzisa akawanda akazara kutenderera sezvinobvira mumasekondi makumi mashanu.
Iye zvino unowana imwe mineti yekuzorora wobva wadzokorora yakatarwa imwezve nguva!
Kudzidzira ne punch pad kana boxing pad? Asi ndedzipi dzakanaka? Verenga zvakawanda pano.
