Ukuzivikela: Lokho Wonke Umuntu Owesifazane Okufanele Akwazi

-Delile

• Hlakanipha: Hlala uqaphele futhi uzilungiselele
• Yiba Uhlakaniphile: Yiba Umngane Wokuvikeleka
• Yiba Smart: Isistimu ye-Buddy
• Ukubalekela: Thatha isinqumo futhi ulawule
• Phunyuka: Baleka
• Ukulwa: Vikela I-Frontal Attack
• Ukulwa: Vikela i-Attack evela ngemuva
• Ukulwa: Vikela Ukuhlasela Okuvela Phezulu
• Ukulwa: Ukushaya Kwesundu kuya Ekhaleni
• Lawula Ukwesaba: Combat Breathing
• Yakha Amandla: Ukuma
• Yakha Amandla: Amandla Aqinile
• Yakha Amandla: Ibhalansi
• Buyekeza kwe-

"Ukuphepha komuntu siqu kumayelana nokukhetha kanye nezimo," kusho uDon Seiler, umnikazi we-Kodokan-Seiler Dojo eMinnesota kanye nombhali wezincwadi. IKarate Do: Ukuqeqeshwa Kwendabuko Kwezitayela Zonke. "Futhi yize ungeke ukwazi ukulawula lokhu kokugcina, kodwa uyakwazi ukulawula okwedlule. Udinga ukuba nesu eliphelele lokuzivikela bese ukufaka lokho empilweni yakho ngakho-ke kuba umkhuba nje."

Abanye ochwepheshe bokuzivikela bayavuma. "Ulwazi lungamandla. Uzoba nokuzethemba okwengeziwe uma wazi ukuthi ungagadla kuphi futhi kanjani uma udinga ukuzivikela," kusho uRobert Fletcher, umqeqeshi we-MMA wezokuqina nokuqina kanye nomsunguli we-Next Great Trainer yaseMelika.

Ukukusiza ukuthi uqhamuke necebo lakho lokuzivikela, ochwepheshe bethu banikeza izeluleko zabo ezinhle kakhulu, eziphelele ngeminyakazo okumele uyazi yokuphuma kunoma yisiphi isimo esisongelayo.

Hlakanipha: Hlala uqaphele futhi uzilungiselele

"Naka ​​indawo okuzungezile ngaso sonke isikhathi," kusho uFletcher. "Hhayi ukwesaba okuphambene, kodwa ukuqwashisa okunempilo." USeiler uyavuma, enezela ukuthi "izigebengu zikhetha izisulu zazo. Zifuna umuntu ophazamisekile, ongabheki emehlweni, omi ngendlela ebuthakathaka, futhi onezinto ezibonakalayo."

Yize kungelona iphutha lakho uma uyisisulu sobugebengu obunodlame, unganciphisa ubungozi bakho ngokuhlala uthembisene umshado futhi uqaphile, kusho uSeiler. Uncoma ukuzijwayeza izimo "kuthiwani uma".

“Qala eduze kwakho ucabange 'Bengizokwenzenjani manje uma kukhona ongilandelayo?' bese uqinisekisa ukuthi ukuhlomele ukwenza izinhlelo zakho."

Amathiphu engeziwe ochwepheshe: Gcina umakhalekhukhwini wakho ulungile (kodwa ungathumeli imiyalezo noma ukhulume ngawo), phatha isikhwama esinebhande lomzimba ukuze ugcine izandla zakho zikhululekile, wazi ukuthi okhiye bakho bakuphi ngaphambi kokuba ufike emotweni yakho, futhi ugcine amafulethi esikhwameni sakho ukuze ungagijimi ngezithende.

Yiba Uhlakaniphile: Yiba Umngane Wokuvikeleka

Ngokuka-Seiler, elinye lamasu okuzivikela angcono kakhulu, futhi anganakwa kakhulu, "ukuhlala useduze nabantu abakhokhelwayo ukuze bakuvikele, njengonogada, amaphoyisa, nama-bouncers. Uma ufika endaweni ethile, baxoxisane kafushane nabo ngendlela elula. ukubingelela nokumamatheka ukusungula ubudlelwano. "

UDan Blustin, ongumakadebona ongumakadebona oneminyaka engu-15, uyavuma. "Ngisho nokuxhumana okuncane kuyangisiza ngikukhumbule, futhi ngizoba sethubeni lokukuqapha." Iphutha elivame kakhulu abona abantu besifazane belenza? Ukushiya isiphuzo sabo singanakiwe noma samukele isiphuzo kumuntu abangamazi, usho kanjalo.

Yiba Smart: Isistimu ye-Buddy

Izintombi zilungele okungaphezu kokukutshela nje ukuthi kunephepha langasese elinamathele esiketi sakho noma ukuthi umfana omuhle uyakuhlola.

"Abangani bakho bangaba ngumthombo omuhle wokukugcina uphephile," kusho uSeiler, ophakamisa ukuthi babhekane lapho nikhuluma ukuze nikwazi ukuphinda kabili inkambu yombono wenu. Futhi, qiniseka ukuthi uhlela uhlelo lwakho nabangani bakho ngaphambi kokuthi uphume ukuze bazi ukuthi bazokulindela nini-nokuthi bakhathazeke nini uma ungakhombisi.

Ukubalekela: Thatha isinqumo futhi ulawule

"Ukuzethemba kwephrojekthi, amandla, namandla," kusho uFletcher. "Lokhu kubaluleke kakhulu, hhayi kuphela esimweni esingase sokuzivikela, kodwa empilweni."

"Uma kwenzeka okuthile, udinga ukuthi usuvele unqumile ukuthi uzokwenzani," kusho uSeiler. "Buyela ohlelweni lwakho lokuthi uzokwenzenjani futhi uthathe isinyathelo ngokushesha nangendlela ewujuqu." Khumbula: Izigebengu zivame ukufuna izisulu ezilula, futhi zizogwema labo abazethembayo, abazolile futhi ababheke ngqo.

Phunyuka: Baleka

"Kuhlale kungcono ukugwema ukungqubuzana uma kungenzeka," kusho uSeiler. "Yenza noma yini ukuze uphume esimweni esibi ngaphambi kokuthi kuphenduke impi."

UFletcher weluleka abesifazane ukuthi banake amathumbu abo. "Thembela emizweni yakho. Uma okuthile kungabukeki kahle noma kungazizwa kahle, wuthembe lowo muzwa!" Ungazinaki izimpawu eziyisixwayiso, u-Seiler uyanezela. "Ungesabi ukubukeka 'ngonya' noma 'udelela' noma 'isimungulu' - vele uphume lapho."

Uma ukungqubuzana okungokomzimba kungenakugwenywa, ungayeki! Okulandelayo, ochwepheshe bethu babelana ngezinyathelo ezinhlanu okufanele bazi ngazo ukulwa nezinhlobo ezivame kakhulu zokuhlaselwa ngokomzimba.

Ukulwa: Vikela I-Frontal Attack

Uma othile ekubamba ngaphambili, qala ngokusonta izinkalo zakho kude nabo kunokuba udonsele emuva. Lokhu kuzobakhipha ibhalansi kancane bese kukubeka ethubeni elingcono lokuhamba okulandelayo.

Okulandelayo, bamba ngaphansi komhlathi wabo bese ucindezela kakhulu ngangokunokwenzeka. "Ngisho nengane ingakhama kanzima ngokwanele ukukhipha udoti womuntu," kusho uSeiler. Uncoma lokhu kuvikela phezu kokukhahlela okuthandwayo kuya emgodini ngoba ngenkathi leyo ndlela ibangela ubuhlungu, ayihlali ikhubaza umhlaseli. "Kodwa uma engakwazi ukuphefumula, uzokuyeka impela," usho njalo.

Ukulwa: Vikela i-Attack evela ngemuva

Uma othile ekubamba ngemuva, umuzwa wakho wemvelo kungenzeka kube ukulwa ukuze usuke, kodwa abesifazane abaningi ngeke babe nokuphakama noma amandla okubalekela umhlaseli ngale ndlela, kusho uSeiler. Kunalokho, weluleka ukubamba umunwe owodwa noma emibili yesandla somhlaseli futhi awudonse ngokucijile awususe phansi naphansi. "Kubuhlungu ngendlela eyisimanga futhi bazokhululeka ekubambeni kwabo."

Enye inketho iwukubalume ingalo yabo bese uzungeza eceleni ubheke kumhlaseli. Ngale ndlela, ungaphuma lapho behambisa ingalo yabo.

Uma othile ekubamba ngengalo yakho, jikisa isithupha sakho emzimbeni wakho, goba indololwane yakho, bese ufulathela ngokushesha kubo ukuze wephule isandla sabo. Lokhu kuhle ukuzijwayeza ngakho-ke akudingeki ucabange ngesikhathi esibucayi.

Ukulwa: Vikela Ukuhlasela Okuvela Phezulu

Ukuhlaselwa ngenhla-isimo esibi kakhulu kwabaningi bethu-kunzima ukukubalekela, kodwa kusekuningi ongakwenza ukuze ulwe, kusho u-Seiler. "Uma unesandla esisodwa noma zombili mahhala, khama umphimbo wabo noma ukhanyise amehlo abo. Kodwa qiniseka ukuthi ukwenze ngendlela oqonde ngayo. Uma uzolwa, udinga ukuya ku-100%."

Uma izingalo zakho ziphiniwe, uSeiler uthi, unenketho yokuzenza umthobelo noma ukudala ukuphazamiseka- "ukukhahlela, ukumemeza, ukuluma, ukukhafula, noma yini ongayenza" - bese ulinda ithuba lokuthola izandla zakho mahhala.

Ukulwa: Ukushaya Kwesundu kuya Ekhaleni

Okunye ukunyakaza kokulwa okusebenza kahle ezimweni eziningi, kusho uFletcher, yisandla somkhonto esinokushaywa kwesundu emakhaleni abo (ikhala libucayi kakhulu futhi lizobangela nezinyembezi ukufiphaza umbono wabo) noma ukugquma amehlo abo.

Lawula Ukwesaba: Combat Breathing

Ithuluzi elibaluleke kakhulu kunoma yikuphi ukulwa yilokho okuhlale kunganakwa, kusho uSeiler. "Amandla okulawula ukwesaba kwakho nokuzola umzimba wakho kuzokuvumela ukuthi ucabange kahle."

Amasosha, amaphoyisa, izicishamlilo, nabanye abangahle bahlangane nempi empilweni yabo yansuku zonke bafundiswa inqubo ebizwa ngokuthi "ukulwa ukuphefumula" ukusiza ukunqoba umuzwa wabo wokwethuka. "Kulula ukukwenza," kusho uSeiler. "Thatha ukuhogela okufushane ngamakhala akho kulandelwe umoya omude. Lokhu kuzokwehlisa izinga lokushaya kwenhliziyo yakho futhi kuhlanganyele nesistimu yakho yezinzwa ekhubazekile, ikusize ukwazi ukusebenza ngokwesaba."

Uyanezela ukuthi lokhu kwenziwa kangcono uma ungekho ngaphansi kwengcindezi ukuze kube okuzenzakalelayo lapho ukudinga.

Yakha Amandla: Ukuma

"Zijwayeze ukuzijwayeza ukuma okuhle nokuqinile," kusho uFletcher. "Gcina ikhanda lakho libheke phezulu, amahlombe abuyele emuva, futhi uhambe 'uqinile.' Lokhu kuzothumela umlayezo kongase ube umhlaseli ukuthi ungase ungabi umuntu oqondiswe kalula, nokuthi kunethuba elikhulu lokumelana—futhi yilokho kanye abangafuni!”

USeiler uphakamisa ukuzivocavoca ngokuma okulula kwe-yoga ukuma kwentaba. Yima endaweni ekhululekile yobubanzi be-hip ngezandla zakho ezinhlangothini nasezintendeni zakho phambili. Vala amehlo akho, uphefumule kakhulu, futhi lapho ukhipha umoya, gingqa amahlombe akho phezulu, emuva, bese wehla.

Yakha Amandla: Amandla Aqinile

"Umnyombo oqinile ubalulekile kukho konke ukuzivikela," kusho uSeiler. Qinisa i-midsection yakho ngezivivinyo zepulanga ezilula ezisebenza wonke umongo wakho, ngokungafani nokuhlala phansi noma ukugoqa okubandakanya imisipha embalwa kuphela futhi okungewona umnyakazo osebenzayo.

Chofoza lapha ukuze ubone ezinye zezintandokazi zethu ezihlukahlukene zamapulangwe. Ungangeza okumbalwa esimisweni sakho esivele sikhona noma uhlanganise konke okuyisikhombisa ku-killer abs Workout eyodwa.

Yakha Amandla: Ibhalansi

Ukwakha ibhalansi yakho kungakusiza uhlale ngezinyawo zakho lapho ucindezelwa noma udonswa, noma ngabe umangele. Thuthukisa eyakho ngokuzijwayeza ukuma kwesihlahla: Shicilela isisindo sakho emlenzeni wakho wesobunxele.Dweba idolo lakho langakwesokudla esifubeni sakho, ubambe iqakala lakho, bese ucindezela phansi konyawo lwakho lwesokudla ethangeni lakho lesobunxele. Uma uzizwa uxega beka isandla sakho eqakaleni ngenkathi usicindezela ethangeni lakho.

Uma uthola ibhalansi yakho kalula, finyelela izingalo zakho ngqo noma ucindezele izintende zezandla zakho ndawonye ngaphambi kwesifuba sakho. Uma lokhu kuyinselele ngendlela emangalisayo, beka izinzwane zakho phansi bese uphumuza unyawo lwakho eqakaleni lakho. Cindezela izandla zakho ndawonye phambi kwesifuba sakho. Hlala lapha isikhathi eside, ukuphefumula okujulile. Buyela ekumeni ukuphefumula okuyishumi okude, okujulile bese uzama into efanayo ngakolunye uhlangothi.

Buyekeza kwe-