I-Shape Studio: I-Bodyweight Boxing Training Workout evela eGloveworx

-Delile

• Gloveworx Boxing Training Workout
• Ukufudumala: Ys, Ts, Ws
• Ukuzifudumeza: I-Bulldog Walk-Out
• I-Shadowboxing: Jab, Jab, Cross
• I-Shadowboxing: Weave & Punch
• I-Shadowboxing: Amagama aphezulu
• I-Shadowboxing: I-Punch Combo
• Buyekeza kwe-

ICardio iyisikhuthazi sokugcina semizwa, kokubili ukujima okusheshayo okuphezulu kanye nesimo sakho sengqondo. (Bheka: Zonke Izinzuzo Zempilo Yengqondo Yokuzivocavoca)

Mayelana nalokhu kwakamuva, kwandisa amaprotheni abalulekile njenge-BDNF (i-brain-derived neurotrophic factor). “Izinga eliphansi le-BDNF libikezela ubungozi bokucindezeleka,” kusho uJennifer J. Heisz, Ph.D., isazi se-kinesi eMcMaster University e-Ontario, eCanada.

Kokubili i-cardio engaguquki ne-HIIT inhlansi ye-BDNF, kepha i-HIIT ikhiqiza okuningi. Ngokuhamba kwesikhathi, lokho kuphakama kusho ukwakhiwa kwamangqamuzana obuchopho engeziwe ku-hippocampus—isifunda ofuna ukusimpompa. "I-hippocampus ihileleke ekuvaleni impendulo yokucindezeleka, [ukunqamula] amazinga e-hormone yokucindezeleka i-cortisol kuwo wonke umzimba," kusho u-Heisz.

Ocwaningweni olwenziwe eMcMaster, amasonto ayisithupha e-cardio azinzile noma i-HIIT avikele amazambane wangaphambili wombhede ekucindezelekeni. Isixwayiso esisodwa: Hamba uzinzile uma ungumuntu osanda kuzalwa. (Eqenjini elingaqeqeshiwe, i-HIIT okwesikhashana ikhuphule ukucindezeleka okubonakalayo.)

Hlanganisa i-HIIT nesibhakela-ukuzivocavoca ngezinzuzo zako zokunika amandla-futhi uzohamba uzizwe unjenge-champ.

“Isibhakela siyingqayizivele kulokhu,” kusho uLeyon Azubuike, umsunguli weGloveworx, isitudiyo sesibhakela eCalifornia naseNew York City. "Kunenjabulo yokufunda isethi entsha yamakhono, ukukhululwa kwengqondo ngokuba khona njengoba ugxile kuma-punch combos, kanye nokukhululwa ngokomzimba kokuthinta isikhwama esisindayo." Ngamanye amazwi, ifika endaweni yenjabulo. (Futhi zama: Le-Workout-Body Conditioning Workout efakazela ukuthi isibhakela yi-Cardio Engcono Kakhulu)

Lapha, u-Azubuike ukuholela esimisweni ongasenza ekhaya — noma ngabe ukuleso simo sini. "Noma ngubani angangena esimeni nasesibhakeleni," esho. "Ukusuka lapho, ungenza ama-punch combos ngokulandelana okusheshayo kokuqhuma kwe-cardio noma wenze izibhakela ezingaguquguquki zodwa." Bona ukuthi iziphi izinyathelo ezenze ukuxubana kwakhe okujabulisa isixuku esitolimende sethu sakamuva seShape Studio.

Gloveworx Boxing Training Workout

Isebenza kanjani:Bukela idemo lika-Azubuike ngokuhamba kuvidiyo engenhla, bese uthola i-Rx yokuzivocavoca ngqo ngezansi.

Uzodinga:Umzimba wakho nendawo ethile. (Uma ungakafaki ibhokisi ngaphambili, ungase ufune ukubuka lesi sichazamazwi esisheshayo sendlela yokwenza zonke izingqimba eziyinhloko.)

Ukufudumala: Ys, Ts, Ws

A. Yima ngezinyawo ububanzi bokubheka okhalweni, izingalo ngezinhlangothi. Hinge kancane okhalweni ngamadolo agobile esimweni esilungele. Gingqa amahlombe phezulu, emuva, nangaphansi, ukuze uqale endaweni yokungathathi hlangothi.

B. Phakamisa izingalo phambili nangaphezulu, izandla zibanzi kancane kunobubanzi behlombe, ukufaka izindwani zamahlombe, ukwakha isimo se- "Y" esinomzimba. Shintsha ngokushesha ukunyakaza ukuze ubuyele ekuqaleni. Phinda izikhathi ezintathu.

C. Phakamisela izingalo ezinhlangothini, izintende zibheke phambili, zakhe isimo se- "T" esinomzimba. Ngokushesha hlehlisa ukunyakaza ukuze ubuyele ekuqaleni. Phinda izikhathi ezintathu.

D. Hingelela phambili kancane, izandla zihlangene phambi kwamathanga izingalo zigobile. Phakamisa izingalo ubheke emuva kufomu elithi "W ', ugcine izingalo zigobile nezintende zibheke phambili. Cindezela amahlombe phezulu, bese uyadedela. Phinda izikhathi ezintathu.

Yenza amasethi ama-2.

Ukuzifudumeza: I-Bulldog Walk-Out

A. Qala endaweni yetafula ezandleni nasemadolweni, namahlombe phezu kwezihlakala nezinqulu phezu kwamadolo. Phakamisa amadolo amayintshi ambalwa ukusuka phansi ukuze uqale.

B. Ukugcina izinkalo ziphansi, hamba izintende zezandla uye phambili ukuze ungene epulangwe eliphakeme.

C. Ukuhamba izandla emuva ukuze ubuyele ukuze uqale.

Yenza amasethi ama-2 we-3 kuye ku-5 reps.

I-Shadowboxing: Jab, Jab, Cross

A. Qala ngesimo sesibhakela: izinyawo zibanzi kancane kunobubanzi behlombe ngaphandle konyawo lwesobunxele ngaphambili nezibhakela ezivikela ubuso (unyawo lwesokudla ngaphambili uma uyinxele). Dlulela phambili ngonyawo lwesobunxele bese welula isandla sobunxele phambili ngokulawula, ujikelezisa intende ubheke phansi (jab ngesandla sakho sokudla uma uyinxele). Ngokushesha buyela emuva bese uthwebula ingalo yesobunxele emuva endaweni yokuqala. I-jab leyo.

B. Yenza i-jab yesibili.

C. Ekumeni kwesibhakela, jikelezisa inqulu yangakwesokudla uye pivot ngonyawo lwesokudla kuze kube yilapho isithende sisuka emhlabathini, sigudluzela isisindo phambili futhi selula ingalo yesokudla iye phambili isibhakela, ijikelezisa intende yesandla ubheke phansi. Ngokushesha qhafaza isibhakela sokunene emuva ebusweni. (Futhi, lokhu kuzoba okuphambene uma ungakwesobunxele.) Lesi yisiphambano.

Yenza amasethi ama-2 we-3 kuye ku-5 reps.

I-Shadowboxing: Weave & Punch

A. Qala ngesimo sesibhakela ngezibhakela phezulu.

B. Phonsa i-jab, bese uwela isiphambano.

C. Ngezibhakela eziqaphe ubuso, qoshama bese uthatha igxathu lokudla. Yilokho ukweluka.

D. Gquma, bese uphonsa isiphambano. Bese uphonsa ingwegwe: Jika ingalo yangakwesobunxele (egobile nge-90-degree angle) bese ujika sengathi ushaya umuntu emhlathini. Inyawo langaphambili le-pivot ukuze idolo nezinqe zibhekane ngakwesokudla.

E. Phonsa esinye isiphambano.

F. Buyela emuva kwesokunxele ukuze ubuyele ukuze uqale.

Yenza amasethi ama-2 we-3 kuye ku-5 reps.

I-Shadowboxing: Amagama aphezulu

A. Qala ngesimo sesibhakela ngezibhakela phezulu.

B. Zungezisa inqulu yangakwesokudla uye phambili, pivot ebholeni lonyawo lwangakwesokudla, uphume futhi jikisa isandla sokudla phezulu sengathi ushaya umuntu esilevini. Vikela isilevu ngesandla sobunxele lapho uhamba. Lokho kuyi-uppercut efanele.

C. Phinda ngakwesobunxele, kepha ungahambisi unyawo lwangemuva; esikhundleni salokho, phonsa inqulu yesokunxele phambili ukuze ubeke amandla engeziwe ngemuva kwesibhakela. Leyo yindlela engenhla kwesokunxele.

D. Phonsa enye indlela ephezulu yesokudla.

E. Gweba kwesokudla, bese uphinda, uphonsa izakhi ezintathu.

F. Phindela emuva ngakwesobunxele ukuze ubuyele ekuqaleni.

Yenza amasethi ama-2 we-3 kuye ku-5 reps.

I-Shadowboxing: I-Punch Combo

A. Qala ngesimo sesibhakela ngezibhakela phezulu.

B. Phonsa ama-jabs amabili kanye nesiphambano.

C. Lukela kwesokudla. bese uphonsa ama-upputs amathathu.

D. Phindela emuva ngakwesobunxele ukuze ubuyele ekuqaleni.

Yenza amasethi ama-2 we-3 kuye ku-5 reps.

Shape Magazine, Udaba lukaDisemba 2019

Buyekeza kwe-