Khulisa Konke Nge-Kickass New Boxing Workout

-Delile

• Ukuzivocavoca kwakho
• UKUZIFUDUMELA: 0-7 Amaminithi
• Isibhakela: Amaminithi ayi-7-26
• Okuyinhloko: Amaminithi angama-26-30
• Buyekeza kwe-

Isibhakela bekulokhu kungumdlalo onobungqabavu, kepha sithola ushintsho olungcono. Ngokusebenzisa i-boom ekusebenzeni kwe-HIIT (akukho pun ehlosiwe), izitudiyo zesibhakela zamaqembu aphezulu zivela yonke indawo, futhi ikakhulukazi abesifazane abajikijela ama-punch. Amaketanga afana ne-Title Boxing Club noMsebenzi, Isitimela, iMpi agcwalisa izikhala zawo ngenguqulo elula yezikhwama ezisindayo. E-Shadow Box, abavocavoci bezitho zomzimba babhalisela isikhwama sabo abasithandayo njengoba nje bezokwenza ngamabhayisikili estudiyo sokuphotha. Kodwa ngokungafani ne-Spinning, le-sweaty cardio iwukuzilolonga okuqinile komzimba ophezulu ngaphezu kwawo wonke umsebenzi wonyawo. (Isibhakela Ngumsebenzi Ongcono Kakhulu Womzimba We-Knockout.)

"Usebenzisa wonke amahlombe akho omzimba, izingalo, i-abs, i-butt, nemilenze-ukuphonsa i-punch," kusho uMichael Tosto, umnikazi we-Title Boxing Club NYC eNew York City (lolu chungechunge lunezindawo ezingu-150 ezifundazweni ezingu-32). Futhi izinzuzo zanda ngokushesha: Ukuzivocavoca umzimba okwenze umzila wokushaya isibhakela wemizuzu engu-50 amahlandla amane ngesonto usike amanoni emizimba yawo ngamaphesenti ayi-13 ezinyangeni ezintathu, ngokusho kocwaningo olusha kumagazini I-BMC Sports Science, Medicine, & Rehabilitation.

Ngaphezu kwalokho, izinto zokubhoboza ziyindlela yokwelapha. "Lapho ushaya isikhwama, ukhipha ama-hormone ehlisa ukucindezeleka angakwenza uzizwe uzolile futhi ukhululekile," kusho isazi sokusebenza kwengqondo sezemidlalo uGloria Petruzzelli, Ph.D. Kepha awudingi i-doc ukukutshela lokho. Ngakho-ke yeqa imishini ye-cardio ngokuzayo uma usejimini, bese uqonda esikhwameni esisindayo sale seshini yemizuzu engama-30 ukusuka e-Tosto. Bheka i Kunamadwala ingoma yetimu. (Bheka Izizathu Eziyi-11 Sithanda Isibhakela.)

Umfutho: Kunzima (RPE: Shoot for a 6 to a 9 out of 10 on the warm-up and core moves and a 9ora 10 during the boxing part.)

Isikhathi esiphelele: Imizuzu engama-30 (inguquko esheshayo yekilasi lehora elilodwa elijwayelekile likaTosto)

Uzodinga: Isikhwama esisindayo, amagilavu, nokusonga. Amajimu amaningi analokhu, nakuba kufanele ukuthi uzitholele owakho okokusonga namagilavu, avikela amathambo ezandleni nasezihlakaleni zakho, kusho uTosto. Thola izinhlobonhlobo ku-topboxboxing.com.

Isebenza kanjani: Uzokhulula imisipha futhi ushaye izinga lokushaya kwenhliziyo yakho ngokuzifudumeza okubandakanya ama-plyos aqinisayo, khona-ke uzokwenza imizuliswano emihlanu yemizuzu emithathu yesikhathi sokushaya sonke isibhakela esinemizuzu emibili yokuphefumula phakathi. Gcwalisa ngezivivinyo ezine ezibalulekile. Yenza le nqubo kathathu ngeviki ngezinsuku ezingalandelani.

Ukuzivocavoca kwakho

UKUZIFUDUMELA: 0-7 Amaminithi

Yenza okulandelayo ukuhamba ngeminithi elingu-1 lilinye.

Ojeke abagxumayo

Ukushintshanisa amaphaphu okuya phambili nge-twist

Isikwele siyagxuma

Ukushintshana kwe-squat okungu-180-degree Gxuma, ujike emoyeni, uhlale endaweni eyisikwele ubheke okuphambene. Hlala ekunyakazeni okuqhubekayo futhi nishintshane izinhlangothi.

Yenza ama-reps ayi-10 ngakunye kokulandelayo; phinda ukujikeleza izikhathi eziningi ngangokunokwenzeka ngemizuzu emithathu.

Pushela phezulu epulangeni Phusha phezulu, phakamisa ingalo yesokunxele ukuze uzungezise umzimba ube yipulangwe eliseceleni entendeni yesandla sokudla; phushela phezulu, yenza ipulangwe eliseceleni entendeni yesobunxele. Lokho kuyi-rep engu-1.

I-Triceps igxuma

Inkalankala iyahamba

Ama-triceps push-ups Khomba izindololwane ngqo emuva.

Isibhakela: Amaminithi ayi-7-26

Kusuka ekulweni, phonsa noma iyiphi inhlanganisela ye- ama-jabs, iziphambano, okokufaka, nezingwegwe okwemizuzu emi-3 efanayo nemijikelezo yesibhakela sepro. Hlanganisa uphinde ufanise nganoma iyiphi i-oda, ukushintshanisa izandla nge-punch ngayinye. ("Beka ngamandla ngenkathi ugcina isimo esifanele, futhi ukhiqize wonke amandla akho kusukela enkambweni yakho phansi kunezingalo zakho," kusho u-Tosto.) Ukuphumula okusebenzayo iminithi elingu-1, ukushintshanisa amaphaphu namadolo aphakeme ukugcina izinga lokushaya kwenhliziyo liphezulu. Ngemuva kwalokho yenza izikhathi ezi-4 ngaphezulu kwamaround ama-5.

Okuyinhloko: Amaminithi angama-26-30

Yenza lokhu kunyakaza okulandelayo iminithi elingu-1 ngalinye.

Ipulangwe (ezintendeni)

Ukuphakamisa imilenze Lala ubheke phansi, izingalo zihambisane. Phakamisa imilenze enwetshiwe uqonde phezulu, bese uyithoba ukuze uzulazule ngenhla kwaphansi.

Ama-crunches Abaqwali bezintaba abanqamula umzimba Bashintshanisa amadolo ezindololwaneni ezibhekene.

Buyekeza kwe-