Isitudiyo seMilo: Ukuzilolonga kwiBodyweight Boxing Training evela kwiGloveworx

Umxholo

• Gloveworx Ukuzilolonga kwiBoxing Training
• Ukuzifudumeza: Ys, Ts, Ws
• Ukuzifudumeza: Bulldog Walk-Out
• I-Shadowboxing: Jab, Jab, Umnqamlezo
• Shadowboxing: Weave & Punch
• I-Shadowboxing: Iindlela eziphezulu
• I-Shadowboxing: I-Punch Combo
• Uphengululo lwe

I-Cardio yeyona nto ikhuthazayo, kokubini kukuzilolonga ngoko nangoko phezulu kunye nemeko yakho yonke yengqondo. (Bona: Zonke iZibonelelo zeMpilo yeNgqondo yezoMthambo)

Ngokuphathelele oku kokugqibela, kwandisa iiprotheyini eziphambili ezifana ne-BDNF (i-brain-derived neurotrophic factor). "Amanqanaba asezantsi e-BDNF aqikelela umngcipheko woxinzelelo," utsho uJennifer J. Heisz, Ph.D., ugqirha we-kinesi kwiYunivesithi yaseMcMaster e-Ontario, Canada.

Zombini i-cardio ezinzileyo kunye ne-HIIT i-spark BDNF, kodwa i-HIIT ivelisa ngakumbi. Ekuhambeni kwexesha, oko kunyuswa kuthetha ukudalwa kweeseli zengqondo ezininzi kwi-hippocampus-ingingqi ofuna ukuyimpompa. "Ihippocampus iyabandakanyeka ekuvaleni impendulo yoxinzelelo, [ukusika] amanqanaba e-hormone ye-cortisol yoxinzelelo emzimbeni wonke," utsho uHeisz.

Kwisifundo esenziwa eMcMaster, iiveki ezintandathu zokuba zi-cardio ezizinzileyo okanye i-HIIT ikhusele iitapile zesofa yangaphambili kuxinzelelo. Isilumkiso esinye: Hamba uzinzile ukuba ungumntu oqalayo. (Kwiqela elingafundanga, i-HIIT okwethutyana inyuse uxinzelelo olubonakalayo.)

Hlanganisa i-HIIT kunye nomdlalo wamanqindi-ukuzilolonga kunye nezibonelelo zokuxhobisa-kwaye uya kuhamba uziva ngathi yintshatsheli.

ULeyon Azubuike, umseki weGloveworx, isitudiyo samanqindi eKhalifoniya nakwisiXeko saseNew York uthi: “Umdlalo wamanqindi ukhethekile kulo mba. "Kukho uvuyo lokufunda isakhono esitsha, ukukhululwa kwengqondo kokubakho njengoko ugxile kwi-punch combos, kunye nokukhululwa ngokwasemzimbeni kokwenza unxibelelwano nengxowa enzima." Ngamanye amagama, ibetha kwindawo yolonwabo. (Kwakhona zama: Lo Msebenzi woBume boMzimba uBonke uBonisa iBhokisi yeyona Cardio igqwesileyo)

Apha, i-Azubuike ikukhokelela kwindlela ongayenza ekhaya-nokuba liliphi inqanaba lakho. "Nabani na unokungena emgangathweni kunye nebhokisi," utsho. "Ukusuka apho, unokwenza iipunchos ngokulandelelana ngokukhawuleza kokuqhuma kwe-cardio okanye wenze izibhambathiso ezizinzileyo zodwa." Bona ukuba zeziphi iintshukumo ezenze umxube wakhe wakholisa isihlwele kwisavenge sethu samva nje seSitudiyo seMilo.

Gloveworx Ukuzilolonga kwiBoxing Training

Ingaba isebenza kanjani:Bukela idemo ye-Azubuike eshukumayo kule vidiyo ingasentla, emva koko ufumane i-Rx engezantsi.

Uya kudinga:Umzimba wakho kunye nendawo ethile. (Ukuba awukhe ubhale ibhokisi ngaphambili, unokufuna ukubukela oku kuchazayo ngokukhawuleza malunga nendlela yokwenza zonke iipunch eziphambili.)

Ukuzifudumeza: Ys, Ts, Ws

A. Yima ngenyawo ububanzi benyonga, iingalo ngamacala. Hinga kancinci ezinqeni ngamadolo agobileyo kwindawo ekulungeleyo. Qengqa amagxa phezulu, ngasemva, nangaphantsi, ukuqala kwindawo yokungathathi cala.

B. Phakamisa iingalo phambili nangaphezulu, izandla zibanzi kancinci kunobubanzi bamagxa, amagxalaba abambeneyo, ukwenza imilo ethi "Y" enomzimba. Khawulezisa umva intshukumo ukubuyela ukuqala. Phinda 3 amaxesha.

C. Nyusa iingalo ziye emacaleni, iintende zijongise phambili, zenza imilo "T" enomzimba. Khawulezisa umva intshukumo ukubuyela ukuqala. Phinda 3 amaxesha.

D epheleleyo. Jinga phambili ngakumbi, izandla zihlangene phambi kwamathanga ngeengalo ezigotyiweyo. Phakamisa iingalo umva ubuyile ku "W 'ubume, ugcine iingalo zigobile kunye nezandla zijongise phambili. Cudisa amagxa aphezulu phezulu, emva koko ukhulule. Phinda amaxesha ama-3.

Yenza iiseti ezi-2.

Ukuzifudumeza: Bulldog Walk-Out

A. Qala kwi-tabletop position ezandleni nasemadolweni, ngamagxa ngokuthe ngqo phezu kwezihlahla kunye nesinqe phezu kwamadolo. Phakamisa amadolo ngeesentimitha ezimbalwa emhlabeni ukuqala.

B. Ukugcina isinqe siphantsi, hamba iintende ukuze ungene kwiplanga eliphezulu.

C. Ukuhamba izandla umva ukubuyela ukuqalisa.

Yenza iiseti ezi-2 ze-3 ukuya kwi-5 reps.

I-Shadowboxing: Jab, Jab, Umnqamlezo

A. Qala kwisimo sokudlala amanqindi Nyathela phambili ngonyawo lwasekhohlo kwaye wolule isandla sakho sasekhohlo phambili ngolawulo, ujikelezisa intende ijonge phantsi (jab ngesandla sakho sasekunene ukuba ulinxele). Ngokukhawuleza buyela umva kwaye unqakraze ingalo yasekhohlo ubuyele kwindawo yokuqala. Yijabu leyo.

B. Yenza i-jab yesibini.

C. Kwindawo yokuma emanqindini, jikelisa isinqe sasekunene phambili kwaye ujikelezise kunyawo lwasekunene de isithende sisuke emhlabeni, uhambisa ubunzima phambili kwaye wolule ingalo yasekunene phambili ukuya kwinqindi, ujikelezisa intende ukuya ezantsi. Khawulezisa ubambe inqindi lasekunene emva kobuso. (Kwakhona, oku kuyakuba ngokuchaseneyo ukuba unesandla sasekhohlo.) Lo ngumnqamlezo.

Yenza iiseti ezi-2 ukuya kwezi-3 ukuya kwezi-5.

Shadowboxing: Weave & Punch

A. Qala kumdlalo wamanqindi uphakamise amanqindi.

B. Phosa ijab, uze umnqamlezo.

C. Ngamanqindi akhusela ubuso, goba phantsi kwaye uthathe inyathelo ukuya ngasekunene. Yiloo nto yokuluka.

D epheleleyo. Vuka, uphonsa umnqamlezo. Emva koko uphose ikhonkco: Jinga ingalo yasekhohlo (igobe kwi-angle ye-90-degree) kwaye ujiwule ngokungathi ubetha umntu emhlathini. Inyawo langaphambili le-Pivot ukuze idolo kunye nesinqe zijongise ekunene.

E. Phosa omnye umnqamlezo.

F. Buyela umva ngasekhohlo ukubuyela ukuqala.

Yenza iiseti ezi-2 ze-3 ukuya kwi-5 reps.

I-Shadowboxing: Iindlela eziphezulu

A. Qala kwindawo yomdlalo wamanqindi ngamanqindi phezulu.

B. Jikelezisa ngasekunene i-hip phambili, jikela kwibhola yonyawo lwasekunene, ujikeleze kwaye ujikeleze isandla sasekunene phezulu ngokungathi ubetha umntu esilevini. Khusela isilevu ngesandla sasekhohlo kuyo yonke intshukumo. Yindlela elungileyo leyo.

C. Phinda ekhohlo, kodwa ungajongi unyawo olungasemva; endaweni yoko, jonga i-hip yekhohlo phambili ukubeka amandla amaninzi emva kwepunch. Leyo yindlela yasekhohlo.

D epheleleyo. Phosa enye into ephezulu yesixhobo.

E. Lukela ekunene, uze uphinde, uphose iindlela ezintathu eziphezulu.

F. Buyela umva ngasekhohlo ukubuyela ukuqala.

Yenza iiseti ezi-2 ze-3 ukuya kwi-5 reps.

I-Shadowboxing: I-Punch Combo

A. Qala kwindawo yomdlalo wamanqindi ngamanqindi phezulu.

B. Phosa iijabs ezimbini kunye nomnqamlezo.

C. Ukuluka ngasekunene. emva koko jula oonobumba abathathu.

D epheleleyo. Buyela umva ngasekhohlo ukubuyela ukuqala.

Yenza iiseti ezi-2 ze-3 ukuya kwi-5 reps.

Imagazini yoBume, uDisemba ka-2019

Uphengululo lwe