Ukuzivocavoca Okunamandla Kwe-Kickboxing Kwabaqalayo Okuzokwenza Uconse Umjuluko

-Delile

• Imizuzu engu-15 Inani Lokuzifudumeza Lomzimba
• Umjikelezo 1: Jab, Cross
• Round 2: Jab, Cross, Hook Kwesobunxele, Hook Kwesokudla
• Umzuliswano wesi-3: IJab, Isiphambano, i-Uppercut engakwesokunxele, uKick Front Kick
• Umjikelezo 4: Jab, Cross, Jab, Right Roundhouse, Left Front Kick
• Umjikelezo 5: Isiphambano, I-Uppercut Yesokunxele, Ihuku Lesokudla, Indlu Eyindilinga Yesobunxele
• Round Round: Jab, Cross, Jab, Cross, Roundhouse Kwesobunxele, Right Roundhouse
• Ijubane elijikelezayo: Jab, Cross
• Ama-Drill kazakwethu
• Buyekeza kwe-

Uma uphuthelwe ukujima kwethu kwe-kickboxing ku-Facebook Live ku-ILoveKickboxing studio e-New York City, asikho isidingo sokukhathazeka: Sinevidiyo yokujima egcwele lapha, #ShapeSquad ejulukile nakho konke. Uma une-punching bag ekhaya, hamba kahle. Uma kungenjalo, usengakwazi ukwenza ukuzifudumeza ngokwakho (kuyi-a umbulali) bese wenza izibhakela nokukhahlela kube sengathi ushaya umuntu. Ithiphu yochwepheshe: Uyakhumbula leya ex esabekayo eqhubeka nokukuthumela umbhalo? Noma umphathi okulayisha umthwalo ngomsebenzi ngo-5 ntambama. ngolwesihlanu? Noma umuntu othathe ngokuphelele i-oda lakho lekhofi kwaStarbucks? Manje isikhathi sokukhipha intukuthelo yakho. (Ufuna ukufaka amandla futhi? Ngokulandelayo zama le kettlebell kickboxing Workout.)

Isebenza kanjani: Yenza ukufudumala (ongacabanga ukuthi kuyingxenye enzima kunazo zonke - ungakhathazeki, nathi besifa). Bese ucupha ividiyo bese wenza yonke imizuliswano eyisithupha yezinhlanganisela ze-kickboxing kanye nomqeqeshi u-Jenna Ortiz ovela ku-ILoveKickboxing. Umjikelezo ngamunye imizuzu emithathu; qhubeka nokwenza inhlanganisela kuze kuzwakale umsindo we-buzzer, wenza i-AMRAP (reps abaningi ngangokunokwenzeka). Ngemuva kwalokho uyiqede ngomzuliswano wejubane lomzuzu owodwa kanye nomjikelezo wozakwethu womzuzu owodwa (uma unayo). Ungahlanyi kakhulu ngesivinini-uma kuziwa ku-kickboxing, ifomu namandla kubaluleke kakhulu.

Imizuzu engu-15 Inani Lokuzifudumeza Lomzimba

- Jog (30 imizuzwana)

- Amadolo aphezulu (imizuzwana engu-15)

- Butt-Kicks (imizuzwana engu-15)

- Izinyawo ezisheshayo (imizuzwana engu-15)

Umzimba Ongaphezulu

- IPlank (imizuzwana engama-20)

- Ama-Push-ups (imizuzwana engama-20)

- Ama-triceps push-ups (imizuzwana engama-20)

- I-Diamond push-ups (imizuzwana engama-20)

- Ukubambelela okukhulu (imizuzwana engama-20)

Ingqikithi

- Ukubamba okungenalutho (imizuzwana engama-30)

- Ukuphakamisa umlenze (imizuzwana engama-30)

- Ukuhlala okugcwele (imizuzwana engama-30)

- Amabhayisikili (imizuzwana engama-30)

Imilenze

- Ukubamba kwe-squat (imizuzwana engama-30)

- Ama-squats avamile ngaphakathi nangaphandle (imizuzwana engama-30)

- Ama-squats afakwe ngesandla esisodwa (imizuzwana engama-30)

- Izandla ezi-2 (isundu emethini) ngaphakathi nangaphandle kwezikwele (imizuzwana engama-30)

Phinda ukufudumala kanye, bese uphetha ngomzuzu o-1 wama-Burpees e-AMRAP.

Umjikelezo 1: Jab, Cross

A. Qala ukuma uhlukanise izinyawo ngobubanzi be-hip-width, unyakaze ukuze unyawo lwesokunxele lube ngaphambi konyawo lwesokudla namadolo agobile. Izibhakela ziqaphe ubuso.

B. Shaya isandla sobunxele siqonde phambili, intende ibheke phansi, nengalo enwetshiwe (i-jab). Bese uyibuyisela emuva ukuze uqaphe ubuso.

C. Jikisa unyawo lwesokudla nedolo ukuze izinqulu zibheke phambili, kuyilapho ushaya isandla sokudla siqonde phambili, intende ibheke phansi (isiphambano).

D. Buyela ukuze uqale ngezandla eziqaphe ubuso.

Qhubeka wenze i-AMRAP imizuzu emi-3, unake ifomu ngejubane.

Round 2: Jab, Cross, Hook Kwesobunxele, Hook Kwesokudla

A. Qala ukuma izinyawo zihlukaniswe ububanzi benyonga, zigxadazelwe ukuze unyawo lwesobunxele luphambi kancane konyawo lwesokudla futhi amadolo agobile. Izibhakela zigada ubuso.

B. Phonsa i-jab ngesandla sobunxele, bese uphonsa isiphambano ngesandla sokudla.

C. Yakha umumo wengwegwe ngengalo yesobunxele, isithupha sikhombe ophahleni. Swayipha isibhakela uzungeza kwesokunxele njengokungathi ushaya othile ohlangothini lomhlathi. Jikisa onyaweni lwesokunxele ukuze idolo nezinqulu zibheke kwesokudla (huku kwesokunxele). Hlehlisa ingalo ibheke ebusweni bonogada.

D. Yenza ukunyakaza okufanayo ohlangothini lwesokunene, uvivinye unyawo lwakwesokudla namadolo ngakho izinkalo zibheke phambili (ingwegwe yesokudla). Buyela ukuze uqale ngezandla eziqaphe ubuso.

Qhubeka wenze i-AMRAP imizuzu emi-3, unake ifomu ngejubane.

Umzuliswano wesi-3: IJab, Isiphambano, i-Uppercut engakwesokunxele, uKick Front Kick

A. Qala ukuma izinyawo zihlukaniswe ububanzi benyonga, zigxadazelwe ukuze unyawo lwesobunxele luphambi kancane konyawo lwesokudla futhi amadolo agobile. Izibhakela zigada ubuso.

B. Phonsa i-jab ngesandla sobunxele, bese uphonsa isiphambano ngesandla sokudla.

C. Donsela isandla sobunxele emuva eceleni kwesinqe sobunxele, intende ibheke phezulu, bese ushaya phambili uphinde ukhuphuke sengathi ushaya umuntu esiswini. I-Pivot ngonyawo lwesobunxele ukuze idolo nezinqe zibhekane ngakwesokudla (i-uppercut yesobunxele).

D. Donsela izandla phezulu ukuqapha ubuso, bese uthatha igxathu elincane ubuyela emuva ngonyawo lwesobunxele. Phakamisa idolo langakwesokudla phezulu, isibambo esincikile emuva, bese ukhahlela ngqo phambili ngebhola lonyawo lwesokudla.

E. Buyela ukuze uqale ngezandla eziqaphe ubuso.

Qhubeka wenze i-AMRAP imizuzu emi-3, unake ifomu ngejubane.

Umjikelezo 4: Jab, Cross, Jab, Right Roundhouse, Left Front Kick

A. Qala ukuma izinyawo zihlukaniswe ububanzi benyonga, zigxadazelwe ukuze unyawo lwesobunxele luphambi kancane konyawo lwesokudla futhi amadolo agobile. Izibhakela zigada ubuso.

B. Phonsa i-jab ngesandla sobunxele, bese unqamula ngesandla sokudla, bese kuba enye i-jab ngesandla sobunxele.

C. Ngobuso obugada ubuso, igxathu lonyawo lwesobunxele ngokudonsela phambili phambili nangakwesobunxele, uphendulela izinzwane ngakwesobunxele. Jika unyawo lwakwesokudla uzungeze indlu eyindilinga ukhahlela isikhwama, ukhombe uzwane futhi uthinte kuphela ithambo le-shin.

D. Beka unyawo lwangakwesokudla ezansi kancane ngemuva kwesokunxele, dweba idolo langakwesokunxele, uncike emuva, bese ukhahlela uqonde phambili nebhola lonyawo lwesobunxele.

E. Buyela ukuze uqale ngezandla eziqaphe ubuso.

Qhubeka wenze i-AMRAP imizuzu emi-3, unake ifomu ngejubane.

Umjikelezo 5: Isiphambano, I-Uppercut Yesokunxele, Ihuku Lesokudla, Indlu Eyindilinga Yesobunxele

A. Qala ukuma izinyawo zihlukaniswe ububanzi benyonga, zigxadazelwe ukuze unyawo lwesobunxele luphambi kancane konyawo lwesokudla futhi amadolo agobile. Izibhakela zigada ubuso.

B. Phonsa isiphambano, bese kuba uppercut kwesokunxele, bese kuba ihuku lokudla, uphakamise izandla ubheke ubuso noma nini lapho ungashayi.

C. Izinyawo ze-hop ukuze unyawo lwesokudla luphambili. Hambisa unyawo lwesokudla uhambisane phambili futhi uye kwesokudla izinzwane ziphendukele kwesokudla. Swayipha unyawo lwesokunxele uye endlini ewurawondi khahlela isikhwama, ukhombe uzwane bese uthintana nethambo lesinqe kuphela.

D. Buyela ukuze uqale ngezandla eziqaphe ubuso.

Qhubeka wenze i-AMRAP imizuzu emi-3, unake ifomu ngejubane.

Round Round: Jab, Cross, Jab, Cross, Roundhouse Kwesobunxele, Right Roundhouse

A. Qala ukuma izinyawo zihlukaniswe ububanzi benyonga, zigxadazelwe ukuze unyawo lwesobunxele luphambi kancane konyawo lwesokudla futhi amadolo agobile. Izibhakela zigada ubuso.

B. Phonsa ama-jab/cross combo amabili, njalo ushaya kwesokudla-kwesokunxele-kwesokudla-kwesokunxele, futhi udonse izandla phezulu ukuze uqaphe ubuso phakathi kwezibhakela.

C. Izinyawo ze-hop ukuze unyawo lwesokudla luphambili. Nyathela unyawo lwesokudla ngokudayagonali phambili futhi kwesokudla izinzwane zijike ziye kwesokudla. Swing unyawo oluzungeze indlu eyindilinga ikhahlela isikhwama, ikhomba uzwane futhi ixhumana kuphela nethambo le-shin.

D. Beka unyawo lwesokunxele emhlabathini ngokuma okuya kwesokudla kuya phambili, bese ugxuma izinyawo ukuze unyawo lwangakwesokunxele lube ngaphambili. Ngemuva kwalokho hamba unyawo lwesobunxele u-diagonally phambili futhi ngakwesobunxele, izinzwane zavela kwesobunxele. Jika unyawo lwakwesokudla uzungeze indlu eyindilinga ukhahlela isikhwama, ukhombe uzwane futhi uthinte kuphela ithambo le-shin.

E. Buyela ukuze uqale ngezandla eziqaphe ubuso.

Qhubeka wenze i-AMRAP imizuzu emi-3, unake ifomu ngejubane.

Ijubane elijikelezayo: Jab, Cross

A. Qala ukuma izinyawo zihlukaniswe ububanzi benyonga, zigxadazelwe ukuze unyawo lwesobunxele luphambi kancane konyawo lwesokudla futhi amadolo agobile. Izibhakela zigada ubuso.

B. Okunye ukuphonsa i-jab ngesandla sobunxele nesiphambano ngesandla sokudla ngaphandle kokuma ukusetha kabusha. Awudingi ukuzungeza izinyawo zakho njengaku-jab/cross combo evamile.

Yenza i-AMRAP iminithi elingu-1.

Ama-Drill kazakwethu

A. Thatha umlingani; umuntu oyedwa kufanele aphakamise amagilavu ​​akhe endaweni yokugada, izandla ezivikela ubuso izintende zibheke eceleni. Omunye uzakwethu uzoqhubeka aphonse ama-jabs imizuzwana engama-30, axhumane negilavu ​​yangakwesokudla kanogada, eduze nendawo yesihlakala esiyisicaba. Qhubeka imizuzwana engu-30.

B. Ngaphandle kokushintsha izindawo, qhubeka ujikijela iziphambano, uthintana negilavu ​​yangakwesokunxele yomunye uzakwethu. Qhubeka imizuzwana engu-30.

Shintsha abalingani ngakho unogada uyabhoboza futhi okuphambene nalokho.

Buyekeza kwe-