Kuyintokozo enkulu ukuthi ngikubhalele laba bafundi lezi zihloko, wena. Angiyamukeli inkokhelo yokubhala izibuyekezo, umbono wami ngemikhiqizo ungowami, kepha uma uthola izincomo zami zilusizo futhi ugcina uthenga okuthile ngesixhumanisi esisodwa engingathola ikhomishini kulokho. Ulwazi oluningi
isibhakela kungaba kuhle ukulahla ukukhungatheka kwakho... futhi kuhle kakhulu emzimbeni wakho!
Kwazi bani, kungenzeka ukuthi utshale imali eyodwa i-freestanding boxing post ukuze ukwazi ukuqeqesha ngokunethezeka kwekhaya lakho.
Kungakhathaliseki ukuthi uzofuna ukuqina noma uqeqeshela ama-jabs akho kuseshini yakho elandelayo ye-sparring, ngezansi uzothola ukujima okuyisisekelo oqinisekile ukuthi uzokuzwa ngakusasa!
Lokho esixoxa ngakho kulokhu okuthunyelwe okuphelele:
- 1 Ukuzivocavoca ngeposi lesibhakela elizimele
- 2 Ukuzivocavoca ngesibhakela semizuzu engu-20 ukwengeza esimisweni sakho
- 2.1 Kulungele
- 2.2 IJab - Isiphambano - Isikwele
- 2.3 Ama-Cross Punches ohlangothini oluphezulu
- 2.4 Ama-Cross Punch, uhlangothi olungabusi
- 2.5 I-Side-Kick Punch Combos
- 2.6 Lunge - Kick and Jab - Isiphambano
- 2.7 Izingwegwe, uhlangothi olubusayo
- 2.8 Izingwegwe, uhlangothi olungabusi
- 2.9 IBurpee nge-push-up - izibhakela eziqondile - izingwegwe
Ukuzivocavoca ngeposi lesibhakela elizimele
Nazi izivivinyo eziningi ezinhle eziyisisekelo ongazenza ngokukhululeka kwakho ibhokisi lesibhakela engakwenza:
Ukuzivocavoca ngesibhakela semizuzu engu-20 ukwengeza esimisweni sakho
Ukuphonsa ama-jabs ambalwa asheshayo esikhwameni sokubhoboza kungase kungabonakali kunzima kangako, kodwa uma ungakaze usebenzise isigxobo sokubhoboza ngesikhathi sokuqeqeshwa kwesibhakela, usenseleleni!
Iningi lezikhala zesibhakela zinesisindo esikhulu, ngakho-ke ngaso sonke isikhathi uma uphonsa isisindo sakho kokuthunyelwe, isibhakela, unyawo, noma idolo lakho libhekene nokuphikiswa okukhulu.
Umthelela wokuqala (futhi ongalindelekile) ungaba yinto eshaqisayo futhi kuzothatha isikhathi ngaphambi kokuba ubone ukuthi ngeke ubaleke ngezibhakela ezithambile.
Udinga ukubandakanya wonke umzimba wakho, kufaka phakathi ingaphakathi lakho, amahlombe, nezinqulu ukulawula ngempumelelo ukunyakaza kwakho njengoba ushaya ibha.
Vele, noma yikuphi ukuzivocavoca umzimba okudinga lolu hlobo lokuzibandakanya komzimba okuphelele kungakusiza ukuthi ushise amakhalori futhi uqinise amaqembu akho amakhulu emisipha.
Eqinisweni, isibhakela esibhekene nepali yokubhoboza (noma umuntu wangempela noma isikhwama sokushaya) kungenye yezivivinyo ezimbalwa zenhliziyo ezakha umthelela ophindaphindayo emzimbeni nasemathanjeni aphezulu.
Uma ucabanga ukuthenga isigxobo sokubhoboza ukusebenza kwasekhaya, cabanga ukuzama lokhu kuvivinya umzimba.
Yenza umsebenzi ngamunye ngokuya ngezikhathi eziphakanyisiwe ukuqedela ukujima. Ngemuva kokuphothula konke ukuzivocavoca, phumula umzuzu bese uphinda uchungechunge okwesibili imizuzu engama-20 isiyonke.
Imizuzu engamashumi amabili ingahle ingabonakali njengokuningi, kepha ungayibukeli phansi le nselele - uqinisekisiwe ukuthi uzojuluka!
Ngaphambi kokuthi uqale, ngokwemvelo ufuna ukuba negiya elifanele ekhaya: the best boxing amagilavu ngikuthole lapha!
Kulungele
Ngaphambi kokucwilisa ekuzilolongeni okuqinile njenge isibhakela, kubalulekile ukufudumala okungenani imizuzu emihlanu kuya kweyishumi.
Ukuzifudumeza okusebenzayo nokusebenzayo kufanele kukuqondise ekuzivocavoca umzimba okulingisa ukunyakaza ozokwenza ngesikhathi sokuzivocavoca kwakho okuyinhloko.
Yenza ukunyakaza ngakunye okulandelayo amasekhondi angama-30 bese uqedela ukulandelana izikhathi ezintathu kuya kwezine:
- 30 imizuzwana ukugijima op zijn emathafeni
- 30 imizuzwana Amajeke eqa
- 30 imizuzwana Ama-squats emoyeni
- 30 imizuzwana isibhakela sesithunzi: yenza izibhakela ezilula emoyeni, ushintshanisa izingalo njengoba ugxuma kancane ukusuka onyaweni uye onyaweni njengomshayisibhakela
- 30 imizuzwana Ipulangwe eliphezulu ukuya ku-Dog Dog: Qala endaweni ephakeme yepulangwe noma i-push-up, bese ucindezela izinqulu zakho phezulu ukuya ophahleni njengoba unweba amahlombe akho futhi ufinyelele izithende zakho phansi ukuze ufinyelele inja eya phansi; shintshela emuva endaweni ephakeme yepulangwe bese uqhubeka ukushintshanisa phakathi kwakho kokubili.
Manje njengoba usufudumele, ake siqhubeke nokuzivocavoca umzimba kokuqala:
IJab - Isiphambano - Isikwele
Isikhathi: amasekhondi angu-45 omsebenzi, amasekhondi angu-15 okuphumula
Yima ngesibhakela maqondana nesibhakela. Izinyawo zakho kufanele ziqhelelene ehlombe futhi zihambe ngonyawo olulodwa ngaphambi kolunye.
Uma ubheka izinyawo zakho, izinzwane zonyawo lwakho lwangaphambili kufanele zihambisane nesithende sonyawo lwakho lwangemuva futhi izinzwane zezinyawo zombili kufanele zikhombe nge-angle engama-degree angama-45 zibheke esikhwameni sokushaya.
Phakamisa izandla zakho, uzibeke sengathi usukulungele ukushaya, futhi khumbula ukuthi eyodwa yazo kufanele ivikele njalo ubuso bakho.
Phonsa ngokushesha izibhakela ezimbili zilandelana — jab kuqala ngengalo yakho yesobunxele, bese uwela ngesandla sakho sokudla — ngaphambi kokwenza isikwele.
Masinyane buyela ekumeni bese uqhubeka nokulandelana kwe-jab-cross-squat amasekhondi agcwele angama-45.
Lapho kuphela imizuzwana engama-45, phumula amasekhondi ayi-15 ngaphambi kokudlulela ngokushesha esivivinyweni esilandelayo.
Ama-Cross Punches ohlangothini oluphezulu
Isikhathi: amasekhondi angu-45 omsebenzi, amasekhondi angu-15 okuphumula
Izibhakela ezinqamulelayo zenzelwe ukukhomba emahlombe nasezingalweni.
Uma ucabanga ukuthi imizuzwana engama-45 ilula, qiniseka ukuthi ufaka amandla akho agcwele ku-punch ngayinye, ugcine i-abs yakho iqinile futhi ubuso bakho buvikelwe ngesandla sakho esingasebenzi.
Icebo lapha ukuqonda ukuthi amandla esiphambano avela ekuguquleni isisindo sakho phambili njengoba uthatha ukujikisa kwakho.
Uma unesandla sokudla, ngena esibhakeleni ngonyawo lwakho lwangakwesobunxele phambili, isisindo sakho ikakhulukazi enyaweni yakho yangemuva, ngakho-ke isikhungo sakho samandla adonsela phansi sisuswa kancane kubha.
Uma unesandla sobunxele, setha ubuyela emuva, ngakho-ke unyawo lwakho lwesokudla luphambili futhi olwasekhohlo lubuyile.
Njengoba ushaya umzimba wakho ngengalo yakho ebabazekayo, yisa isisindo sakho phambili bese usebenzisa amandla esisindo sakho ukukhahlela isibhakela sakho kubha yokushaya.
Njengoba uqedela isibhakela, qiniseka ukuthi isandla sakho sibuyela endaweni yaso phambi kobuso bakho esikhundleni sokujikela phansi.
Kufanele ubuyisele isisindo sakho ngokushesha endaweni yokuqala ukusetha esinye isiphambano esinamandla.
Qhubeka nengalo yakho ebusayo amasekhondi angu-45 agcwele. Phumula imizuzwana engu-15 ngaphambi kokudlulela ekuvivinyweni okulandelayo.
khohlwa wena amabhandeshi esibhakela hhayi! Lezi zingcono kakhulu ongazithola.
Ama-Cross Punch, uhlangothi olungabusi
Isikhathi: amasekhondi angu-45 omsebenzi, amasekhondi angu-15 okuphumula
Yenza umsebenzi ofanayo nowangaphambili, kepha kulokhu gxila ohlangothini lwakho olungabuseki.
Uma unesandla sokudla futhi usanda kuqeda isethi yeziphambano ngengalo yakho yangakwesokudla, sebenzisa ingalo yakho yesobunxele, esimweni sesibhakela ngonyawo lwakho lwesokudla phambili, unyawo lwakho lwesobunxele emuva kanye nesisindo sakho sigudluke ikakhulu kunyawo lwangemuva.
Ngokunjalo, uma ungakwesobunxele futhi usanda kuqeda isethi yeziphambano ngengalo yakho yesobunxele, uzosebenzisa eyakho yangakwesokudla ngalesi sikhathi.
Yima endaweni yesibhakela ngonyawo lwesobunxele phambili, unyawo lwangakwesokudla emuva, futhi isisindo sakho sigudluka ikakhulu kunyawo ongemuva.
Qedela imizuzwana engu-45 yezibhakela ezinamandla. Phumula imizuzwana engu-15 ngaphambi kokudlulela ekuvivinyweni okulandelayo.
I-Side-Kick Punch Combos
Isikhathi: amasekhondi angu-90 omsebenzi, amasekhondi angu-30 okuphumula
Setha isibali sikhathi semizuzwana engama-90 bese uqedela imizuliswano eminingi yalolu chungechunge lwezinyathelo ezine ngangokunokwenzeka:
- Ukuphindaphinda okungu-10 kokukhahlela kwesokudla
- Izibhakela ezingama-30 eziqondile
- Ukuphindaphinda okungu-10 kokukhahlela kwesokunxele
- Izibhakela ezingama-30 eziqondile
Ukuqala, kufanele ube kude nobude bomlenze kusuka esikhwameni sokushaya ukuze uhlangothi lwakho lwesokudla lukhombe kokuthunyelwe.
Ngena kwesakho isibhakela ubambe umlenze wangakwesokudla ubuye uphakamise izingalo, ingalo yakho yesobunxele ivikele ubuso bakho ngesandla sakho sokudla phambi kwesilevu sakho.
Zungezisa okhalweni lwakho, shintsha isisindo sakho usibeke enyaweni lakho langakwesobunxele ngaphambi kokuba ujike, uphakamise umlenze wangakwesokudla phansi uguqe ngamadolo.
Shaya ngamandla ngonyawo lwakho lokunene njengoba unweba idolo nesinqe, ushaya okuthunyelwe ngesithende sonyawo lwakho lokunene.
Unyawo lwakho lwangakwesokudla kufanele luguqulwe njengoba isithende sakho sinamathela ukuze sithintane okokuqala nesikhwama.
Khipha masinyane unyawo lwakho nedolo bese ubuyisela unyawo lwakho lokunene endaweni yokuqala. Gcwalisa ama-reps ayi-10 ngokushesha okukhulu nangamandla ngangokunokwenzeka ngaphambi kokushintsha izinhlangothi.
Lapho usukwenzile ukukhahlela okungu-10 ohlangothini lwesokunene, diliva izibhakela ezingama-30 eziqondile ngengalo yakho yangakwesokudla ubhekise kokuthunyelwe okushaywayo.
Zungezisa indawo yakho ukuze uhlangothi lwakho lwesobunxele lubheke esikhwameni, bese uqhubeka, ngalesi sikhathi ukukhahlela okusezinhlangothini eziyi-10 kulandelwe izibhakela eziqondile ezingama-30 ngengalo yakho yesobunxele.
Qedela imizuliswano eminingi ngangokunokwenzeka ngemizuzwana engama-90. Phumula imizuzwana engama-30 ngaphambi kokudlulela ekuzivocavoca umzimba okulandelayo.
Lunge - Kick and Jab - Isiphambano
Isikhathi: amasekhondi angu-45 omsebenzi, amasekhondi angu-15 okuphumula
Yima ubheke isikhwama sokushaya ukuze ube kude nobude bomlenze. Phindela emuva ngonyawo lwakho lokunene ukuze uhlasele emuva.
Kusukela phansi kwesibopho, qhuma ngamandla, uguqule isisindo sakho unyawo lwakho lwesobunxele njengoba ubuyela ekumeni.
Njengoba wenza kanjalo, jikisa idolo lakho langakwesokudla ngaphambi komzimba wakho ukuze wenze ukukhahlela phambili, welula ngamandla umlenze wakho wesokudla ukukhahlela isithende sakho sokunene esikhwameni sokushaya.
Ukusuka lapha, ngenisa unyawo lwakho lokunene endaweni yesibhakela ukuze izinyawo zakho zisakazeke ngaphambi kokwenza izibhakela ezine zokunqamula, kushintshaniswa isandla ngasinye.
Shintsha izinhlangothi khona manjalo, kulokhu nge-lunge yangemuva nokukhahlela ngaphambili ngomlenze wakho wesobunxele ngaphambi kokushaya izibhakela ezine zokuwela.
Qhubeka ushintshe izinhlangothi zesikhathi sesikhawu. Ngemuva kwemizuzwana engama-45 yomsebenzi, phumula imizuzwana engu-15 ngaphambi kokudlulela ekuvivinyweni okulandelayo.
Izingwegwe, uhlangothi olubusayo
Isikhathi: amasekhondi angu-45 omsebenzi, amasekhondi angu-15 okuphumula
I-Hook punches idinga ukunyakaza okusheshayo, okunamandla okusebenza komzimba osebenza ingaphakathi lakho, amahlombe ngisho nezinqulu zakho.
Qala ngesimo sesibhakela ngonyawo lwakho oluvelele emuva (uma unesandla sokudla, unyawo lwakho lokunene kufanele lubuye).
Zungezisa unyawo lwakho lwangaphambili cishe ngama-degree angama-45 bese ubeka isisindo sakho phakathi kwemilenze yakho. Phakamisa isithende sakho sangemuva phansi bese uletha izandla zakho ebusweni bakho.
Yenza izingqinamba ze-hook ezilandelanayo ngesandla sakho esivelele ngokuguqula i-hip yakho emuva njengoba ugxuma ngonyawo lwakho lwangemuva bese usebenzisa amandla akho asemqoka ukujija isandla sakho esiphakeme phezulu nasemzimbeni wakho ukuze ushaye ibha engela ukuze umphambili wakho uqonde umhlabathi phambi kobuso bakho.
Buyela endaweni yokuqala uhambe ngokushesha nangamandla amakhulu ngangokunokwenzeka amasekhondi angu-45 agcwele.
Phumula imizuzwana engu-15, bese wenza ukunyakaza okufanayo uye kolunye uhlangothi.
Izingwegwe, uhlangothi olungabusi
Isikhathi: amasekhondi angu-45 omsebenzi, amasekhondi angu-15 okuphumula
Ngemuva kokuqedela ama-hook punches ngengalo yakho ebusayo, phinda ukuzivocavoca, kulokhu usebenzisa ingalo yakho engalawuleki ukuletha izibhakela.
Setha ngonyawo lwakho olungabekezeleleki emuva futhi uphinda i-hip, i-twist ne-punch. Qhubeka lokhu imizuzwana engama-45 bese uphumula imizuzwana engu-15. Bese udlulela esivivinyweni esilandelayo.
IBurpee nge-push-up - izibhakela eziqondile - izingwegwe
Isikhathi: amasekhondi angu-45 omsebenzi, amasekhondi angu-15 okuphumula
Lokhu kungukuzivocavoca kokugcina ochungechungeni ngaphambi kokuthola ukuphumula okuthe xaxa. Phusha ngamandla uqede uqine.
Yima ubude bengalo kusuka kubha yakho yesibhakela izinyawo zakho ziqhelelene ngebanga, amadolo agobile.
Yenza i-burpee: squat phansi, beka izandla zakho phansi phansi ngaphansi kwamahlombe akho bese unyathela noma ugxume izinyawo zakho emuva ukuze umzimba wakho usesikhundleni esiphakeme sepulangwe umongo wakho uqinile nomzimba wakho wakhe umugqa oqondile kusuka ezithendeni kuye ekhanda.
Yenza i-push-up, ugoba izindololwane zakho njengoba wehlisa isifuba sakho phansi. Cindezela emuva endaweni ephezulu yepulangwe. Isinyathelo noma weqa izinyawo zakho emuva ezandleni zakho.
Kusuka lapha kuqhume phezulu kugxume kuqonde emoyeni. Mhlaba ngobumnene ngamadolo nezinqe ugobile kancane. Land ngezinyawo zakho ngesimo sesibhakela esincishisiwe kancane.
Shaya masinyane isibhakela ngeposi eliqondile kusuka kwesobunxele sakho bese kusuka kwesokudla sakho. Landela izibhakela eziqondile ngehhuku langakwesokunxele nangakwesokudla.
Qhubeka nokulandelana kokuzijwayeza, uqedele imizuliswano eminingi ngangokunokwenzeka ngemizuzwana engama-45.
Manje uthola umzuzu owengeziwe wokuphumula bese uphinda isikhathi esisodwa esethiwe!
Ukuzijwayeza nge-punch pad noma i-boxing pad? Kodwa yiziphi ezinhle? Funda kabanzi lapha.
