I-Lethal Legs Workout

-Delile

• Buyekeza kwe-

Lokhu kuhamba kwe-cardio kickboxing kwenza ikhalori elilodwa elibalulekile lishise futhi linciphise umzimba wokwakha umzimba. Ingabe lokhu kubuyela emuva emuva ngaphandle kokuphumula, uthathe ukuphumula okuncane phakathi kwamaround. Zama ukwenza imizuliswano emibili kuya kwemithathu yalokhu kunyakaza isiyonke.

Ungahle uthande ukubambelela odongeni noma esihlalweni ukuze ulinganise okunye kwalokhu kubhola, futhi ungadinga umata wokusebenza phansi.

BUKA IVIDIYO ukuze uthole imiboniso yokunyakaza kanye namathiphu okwakheka.

Ukujima:

Ukushayela # 1: Jab & Knee Combo

Qala "ngesimo sokulwa" (unyawo lwakho lwesokudla luye phambili, kwesokunxele emuva, izindololwane ezigobile phambi komzimba, izandla ngezibhakela ngaphandle nje kwezihlathi zakho). Jabula (shaya) ingalo yakho yangakwesobunxele, uphendulele inqulu yakho yangakwesobunxele phambili bese uphakamisa isithende sakho sobunxele phansi njengoba ushaya isibhakela. Gobisa ngokushesha indololwana ungene ku-jab usuke engalweni yangakwesokudla ujikele kwesinqe ungene kwesibhakela. Phinda ujab kwesokunxele nakwesokudla. Jikela ihlombe langakwesokunxele phambili bese udweba idolo elingakwesokudla phezulu nasemzimbeni izikhathi ezimbili. Lokho kuyisethi eyodwa. Ingabe lokhu kusethwe kashumi sekukonke. Hamba ngesikhathi esisheshayo, wakhe isivinini sakho njengoba uthola ukunemba ngokunyakaza kwakho.

Phinda uchungechunge ngakolunye uhlangothi.

Ukushayela # 2: Uchungechunge lwe-Side Kick

(Ungafuna ukubambelela ngemuva kwesihlalo noma odongeni ukuze uthole ibhalansi phakathi nalokhu kuhamba)

I-Chamber Knee (izikhathi eziyisishiyagalombili)

Ngengalo yakho yangakwesokudla ubambelele ibhalansi, phenya isithende sakho sokudla phambili bese ugoba idolo lakho lesobunxele phambi kwesifuba sakho bese ugoqa unyawo lwakho lwesobunxele eceleni komzimba wakho, ingalo yakho yesobunxele igobile, bamba isandla sakho ngenqindi . Umlenze ongakwesokunxele ongaphansi uye phansi. Lowo uyisikhulu esisodwa. Phinda izikhathi eziyisishiyagalombili.

I-Side Kick Press (amahlandla ayisishiyagalombili)

Dweba idolo ungene endaweni yegumbi, bese welula umlenze wangakwesokunxele uye ohlangothini lomzimba wakho, ucindezela isithende sonyawo lwakho oluguquguqukayo. Gcina ingalo yakho uphakamise, bese ubuyela emadolweni ekamelweni. Lowo uyisikhulu esisodwa. Phinda izikhathi eziyisishiyagalombili.

I-Side Kick (izikhathi eziyisishiyagalombili)

Ukusuka endaweni yekamelo, cindezela umlenze wakho wesobunxele uye ohlangothini ngokushesha, ubuyisele idolo ekamelweni bese wehlisa umlenze wesobunxele phansi. Lowo uyisikhulu esisodwa. Phinda izikhathi eziyisishiyagalombili.

Phinda uchungechunge ngakolunye uhlangothi.

Ukushayela # 3: Indlu eyindilinga

Horse Stance Hold (30 seconds)

Qala ukuma izinyawo zakho zibanzi ngaphezu kobubanzi be-hip, ngamadolo nezinzwane kuvele kancane. Gobisa amadolo ezinzwaneni cishe ngama-90 degrees bese ugoba izindololwane, udonse izandla ngezibhakela ngaphandle kwembambo. Bamba lesi simo imizuzwana engu-30.

I-Chamber Hold (amahlandla ayisishiyagalombili)

Shintshela isisindo sakho emlenzeni wakho wesokudla, bese udweba umlenze wakho wesobunxele phezulu, ugobise idolo lakho ngokuhambisana nesinqe sakho, uvule uhlangothi bese usebenzisa ingalo yakho yesobunxele ukudonsela isithende sakho sobunxele emzimbeni wakho. Dedela bese wehlisa umlenze wesobunxele phansi. Lowo uyisikhulu esisodwa. Phinda izikhathi eziyisishiyagalombili.

I-Roundhouse Kick (amahlandla ayisishiyagalombili)

Ukusuka endaweni yekamero (ngaphandle kokubamba ingalo) nweba umlenze wakho wesokunxele uwubeke eceleni, ugcine izinzwane zikhomba 'ushaya' umlenze uwukhiphe (cabanga ngokushaya into ngeshin noma ngaphezulu kweteki lakho) bese ugobisa idolo emuva. ngokusheshisa futhi ehlise umlenze phansi. Lowo uyisikhulu esisodwa. Phinda izikhathi eziyisishiyagalombili.

Phinda uchungechunge (kufaka phakathi ukuma kwehhashi) ngakolunye uhlangothi.

Ukushayela # 4: Kick Kick

I-Back Kick (amahlandla ayisishiyagalombili)

Ungase ufune ithawula noma umata ozoguqa kuwo kulokhu kunyakaza. Qala kuzo zonke izinyawo ezine, bese ugoqa isithende sakho sokunene emzimbeni wakho, uguqule unyawo lwakho lokunene. Cindezela umlenze wesokudla emuva ngemuva kwehlombe lakho, usunduze umlenze wesokudla kude nawe, uwunwebe ngokugcwele. Goba idolo bese ubuyela ukuqala isikhundla, ngaphandle kokuvumela idolo langakwesokudla ukuthi lithinte phansi. Lowo uyisikhulu esisodwa. Phinda izikhathi eziyisishiyagalombili.

Ukukhahlela Emuva Ngokushesha (izikhathi ezingu-16)

Phinda ukukhahlela emuva, kodwa sheshisa i-tempo yakho, izikhathi ezingu-16. Qiniseka ukuthi ugcina i-abs idonswe ngaphakathi nangaphezulu komzimba uqinile futhi uzinzile njengoba uhambisa umlenze wakho ngokushesha.

Ukubuyela Emuva (izikhathi eziyi-16)

Gcina umlenze wesokudla unwetshiwe ekuphakameni kwe-hip, unyawo lugobile, bese ucindezela umlenze phezulu ngemuva kwe-hip, ucindezela nge-hip yakho yesokudla njengoba uphakamisa umlenze. I-Lower back to hip level. Lowo uyisikhulu esisodwa. Phinda izikhathi eziyi-16, ngokushesha.

Ukubamba Ipulangwe Lomlenze ongu-1 (imizuzwana engama-30)

Ukugcina umlenze wesokudla uqondile, wehlise unyawo lwesokudla phansi, ubeke izinzwane ngaphansi. Dweba i-abs yakho ngokuqinile bese uphakamisa idolo lakho langakwesobunxele phansi, uligcine ligobile futhi ucindezele unyawo lwakho lwesobunxele ethangeni elingaphakathi lomlenze wakho wesokudla. Bamba imizuzwana engama-30.

Phinda uchungechunge ngakolunye uhlangothi.

Nweba:

Ukuhlala unemilenze evundlile, finyelela ingalo yangakwesobunxele emadolweni angakwesokudla, uletha isifuba phezu kwethanga langaphakathi elingakwesokudla. Bamba umoya ojulile kathathu. Phinda ngakolunye uhlangothi.

Buyekeza kwe-