Umsebenzi oQhelekileyo weKickboxing waBasaqalayo oya kuthi uqhubeke nokubila

Umxholo

• Imizuzu eyi-15 iyonke-yokuzifudumeza komzimba
• Umjikelo woku-1: Jab, Mnqamlezo
• Ujikeleze 2: iJab, Umnqamlezo, iHook yasekhohlo, Hook yasekunene
• Ujikeleze 3: IJab, Umnqamlezo, I-Uppercut yasekhohlo, uKick wangaphambili wasekunene
• Umjikelo wesi-4: iJab, iJab, iJab, indlu eRundi eNgasekunene, iNqabela phambili eKhohlo
• Ujikeleze 5: Umnqamlezo, I-Uppercut yasekhohlo, Hook yasekunene, I-Roundhouse yasekhohlo
• Ujikeleze 6: uJab, Umnqamlezo, uJab, Umnqamlezo, indlu engqukuva yasekhohlo, indlu yangasekunene
• Ujikeleze isantya: Jab, Umnqamlezo
• Partner Drills
• Uphengululo lwe

Ukuba uphulukene nomsebenzi wethu wokukhaba kwi-Facebook Live kwi studio ye-ILoveKickboxing kwisiXeko saseNew York, akukho sidingo sokukhathazeka: Sinayo ividiyo epheleleyo yokuziqhelanisa apha, sweaty #ShapeSquad nako konke. Ukuba unayo ibhegi yokubhoboza ekhaya, yiya kuyo. Ukuba akunjalo, usenokwenza ukuzifudumeza ngokwakho (yinto a umbulali) emva koko wenze amanqindi kunye nokukhaba ngokungathi ubetha umntu. Icebiso lobuchule: Khumbula laa ex yoyikekayo eqhubeka ikubhalela? Okanye umphathi okulayishayo ngomsebenzi ngo-5. ngolwesihlanu? Okanye umntu othathe ngokupheleleyo ikofu yakho e-Starbucks? Ngoku lixesha lokuba ukhuphe umsindo. (Ufuna ukudibanisa amandla nawo? Okulandelayo zama le kettlebell kickboxing ukuzilolonga.)

Ingaba isebenza kanjani: Yenza ukufudumeza (onokucinga ukuba yeyona nto inzima- ungakhathazeki, nathi besifa). Emva koko jonga ividiyo kwaye wenze yonke imijikelo emithandathu yendibaniselwano yebhokisi yokukhaba kunye nomqeqeshi uJenna Ortiz ovela kwi-ILoveKickboxing. Umjikelo ngamnye yimizuzu emithathu; Qhubeka nokwenza indibaniselwano de izandi zebuzzer, zisenza i-AMRAP (reps ezininzi kangangoko kunokwenzeka). Emva koko ugqibezele ngomjikelo wesantya somzuzu omnye kunye nomjikelo weqabane lomzuzu omnye (ukuba unayo). Sukuphambana kakhulu ngesantya-xa kufikwa kwibhokisi ekhatywayo, ifom kunye namandla zibaluleke ngakumbi.

Imizuzu eyi-15 iyonke-yokuzifudumeza komzimba

-Jog (30 imizuzwana)

- Amadolo aphezulu (imizuzwana eli-15)

-Ukukhaba ngeempundu (imizuzwana eyi-15)

-Inyawo ezikhawulezayo (imizuzwana eyi-15)

Umzimba oPhezulu

- IPlank (imizuzwana engama-20)

Ukunyusa (imizuzwana engama-20)

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

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

-Ukubamba ngokubanzi (i-20 imizuzwana)

Inkcitho

-Bamba umngxuma (30 imizuzwana)

- Ukuphakamisa umlenze (30 imizuzwana)

-Ukuhlala ngokupheleleyo (imizuzwana engama-30)

- Iibhayisekile (30 imizuzwana)

Imilenze

Ukubamba i-squat (imizuzwana engama-30)

-I-squats rhoqo ngaphakathi nangaphandle (imizuzwana engama-30)

-Ukungena ngaphakathi nangaphandle kwesikwere (imizuzwana engama-30)

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

Phinda ukufudumala elinye ixesha, uze uphele ngomzuzu omnye we-AMRAP burpees.

Umjikelo woku-1: Jab, Mnqamlezo

A. Qala ukuma ngeenyawo ngobubanzi be-hip-width ngaphandle, ugxadaze ukuze unyawo lwasekhohlo lube phambi konyawo lwasekunene kwaye amadolo agobile. Amanqindi alinda ubuso.

B. Gcoba isandla sasekhohlo siqonde phambili, intende yesandla ijonge ezantsi, nengalo yolule (jab). Emva koko yinqakraze kwakhona ukugada ubuso.

C. Jikela unyawo lwasekunene kunye nedolo ukuze ihips zijongise phambili, ngelixa ubetha ngesandla sasekunene ngqo phambili, intende ijonge ezantsi (umnqamlezo).

D epheleleyo. Buyela ukuze uqale ngezandla ezigada ubuso.

Qhubeka usenza i-AMRAP imizuzu emi-3, uhoye ifom ngaphezulu kwesantya.

Ujikeleze 2: iJab, Umnqamlezo, iHook yasekhohlo, Hook yasekunene

A. Qala ukuma ngeenyawo i-hip-wide wide apart, igxadazele ukuze inyawo lasekhohlo lincinci phambi kwonyawo lwasekunene kwaye amadolo agobile. Amanqindi alinda ubuso.

B. Phosa ijab ngesandla sasekhohlo, emva koko umnqamlezo ngesandla sasekunene.

C. Yenza imilo yokuloba ngengalo yasekhohlo, isithupha sikhombe esilingini. Jingi inqindi ujikeleze ekhohlo ngokungathi ubetha umntu kwicala lomhlathi. Pivot kunyawo lwasekhohlo ukuze idolo kunye nesinqe zijonge ngasekunene (hook yasekhohlo). Qhobosha ingalo umva ukuze ulinde ubuso.

D epheleleyo. Yenza intshukumo efanayo kwicala lasekunene, ujikeleze unyawo lwasekunene kunye nedolo ukuze izinqe zijonge phambili (ikhonkco lasekunene). Buyela ukuze uqale ngezandla ezigada ubuso.

Qhubeka usenza i-AMRAP imizuzu emi-3, uhoye ifom ngaphezulu kwesantya.

Ujikeleze 3: IJab, Umnqamlezo, I-Uppercut yasekhohlo, uKick wangaphambili wasekunene

A. Qala ukuma ngeenyawo i-hip-wide wide apart, igxadazele ukuze inyawo lasekhohlo lincinci phambi kwonyawo lwasekunene kwaye amadolo agobile. Amanqindi alinda ubuso.

B. Phosa ijab ngesandla sasekhohlo, emva koko umnqamlezo ngesandla sasekunene.

C. Tsala isandla sasekhohlo ngasemva ecaleni kwesinqe sasekhohlo, intende yesandla ijonge phezulu, emva koko bethelela phambili kwaye phezulu ngokungathi ubetha umntu esiswini. Pivot kunyawo lwasekhohlo ukuze idolo kunye nesinqe zijongane ngasekunene (uppercut yasekhohlo).

D epheleleyo. Tsala izandla phezulu ukuze ukhusele ubuso, kwaye uthathe inyathelo elincinci ukubuyela umva ngonyawo lwasekhohlo. Phakamisa idolo lasekunene, jonga umva emva, kwaye ukhabe ngqo phambili ngebhola yonyawo lwasekunene.

E. Buyela ukuze uqale ngezandla ezigada ubuso.

Qhubeka usenza i-AMRAP imizuzu emi-3, uhoye ifom ngaphezulu kwesantya.

Umjikelo wesi-4: iJab, iJab, iJab, indlu eRundi eNgasekunene, iNqabela phambili eKhohlo

A. Qala ukuma ngeenyawo i-hip-wide wide apart, igxadazele ukuze inyawo lasekhohlo lincinci phambi kwonyawo lwasekunene kwaye amadolo agobile. Amanqindi alinda ubuso.

B. Phosa ijab ngesandla sasekhohlo, uze umnqamlezo ngesandla sasekunene, emva koko jabha ngesandla sasekhohlo.

C. Ngezandla ezigada ubuso, inyathelo lasekhohlo unyawo ukuya phambili ukuya ekhohlo, ujike iinzwane ngaphandle ukuya ekhohlo. Swayipha unyawo lwasekunene ujikeleze indlu engqukuva ukhabe ibhegi, ukhomba uzwane kwaye unxibelelana kuphela nethambo lesinina.

D epheleleyo. Beka unyawo lwasekunene phantsi kancinane ngasemva ekhohlo, zoba idolo lasekhohlo phakathi, ngqiyama ngasemva, kwaye ukhabele ngqo phambili ngebhola yonyawo lwasekhohlo.

E. Buyela ukuze uqale ngezandla ezigada ubuso.

Qhubeka usenza i-AMRAP imizuzu emi-3, uhoye ifom ngaphezulu kwesantya.

Ujikeleze 5: Umnqamlezo, I-Uppercut yasekhohlo, Hook yasekunene, I-Roundhouse yasekhohlo

A. Qala ukuma ngeenyawo i-hip-wide wide apart, igxadazele ukuze inyawo lasekhohlo lincinci phambi kwonyawo lwasekunene kwaye amadolo agobile. Amanqindi alinda ubuso.

B. Phosa umnqamlezo, emva koko ube ngumnqamlezo ongasentla, emva koko ube yihuku yasekunene, utsale izandla phezulu ukugada ubuso nanini na xa bengabethelwa ngamanqindi.

C. Iinyawo zehops ukuze inyawo lasekunene liphambili. Nyathela unyawo lwasekunene uhambile uye phambili kwaye ngasekunene iinzwane zijonge ngasekunene. Jika unyawo lwasekhohlo ujikeleze indlu engqukuva ukhaba ibhegi, ukhomba ubhontsi kunye nokunxibelelana nethambo lesinina kuphela.

D epheleleyo. Buyela ukuze uqale ngezandla ezigada ubuso.

Qhubeka usenza i-AMRAP imizuzu emi-3, uhoye ifom ngaphezulu kwesantya.

Ujikeleze 6: uJab, Umnqamlezo, uJab, Umnqamlezo, indlu engqukuva yasekhohlo, indlu yangasekunene

A. Qala ukuma ngeenyawo i-hip-wide wide apart, igxadazele ukuze inyawo lasekhohlo lincinci phambi kwonyawo lwasekunene kwaye amadolo agobile. Amanqindi alinda ubuso.

B. Phosa i-jab / i-combos enqamlezileyo, usoloko ujonga ekunene ngasekhohlo-ekunene-ekhohlo, kwaye utsala izandla phezulu ukulinda ubuso phakathi kweepunch.

C. Iinyawo zehops ukuze inyawo lasekunene liphambili. Nyathela unyawo lwasekunene uhambile uye phambili kwaye ngasekunene iinzwane zijonge ngasekunene. Jiwuzisa unyawo lwasekhohlo ujikeleze indlu engqukuva khaba ibhegi, ukhomba uzwane kwaye udibane nethambo le-shin kuphela.

D epheleleyo. Beka unyawo lwasekhohlo emhlabeni kwindawo ekunene ukuya phambili, emva koko utsibe ukuze unyawo lwasekhohlo lube ngaphambili. Emva koko inyathelo lasekhohlo lijongise phambili ngasekhohlo, iinzwane zavela ngasekhohlo. Swayipha unyawo lwasekunene ujikeleze indlu engqukuva ukhabe ibhegi, ukhomba uzwane kwaye unxibelelana kuphela nethambo lesinina.

E. Buyela ukuze uqale ngezandla ezigada ubuso.

Qhubeka usenza i-AMRAP imizuzu emi-3, uhoye ifom ngaphezulu kwesantya.

Ujikeleze isantya: Jab, Umnqamlezo

A. Qala ukuma ngeenyawo i-hip-wide wide apart, igxadazele ukuze inyawo lasekhohlo lincinci phambi kwonyawo lwasekunene kwaye amadolo agobile. Amanqindi alinda ubuso.

B. Okunye ukuphosa ijab ngesandla sasekhohlo kunye nomnqamlezo ngesandla sasekunene ngaphandle kokuyeka ukuseta kwakhona. Awudingi ukujikeleza iinyawo zakho njengejab / umnqamlezo oqhelekileyo.

Yenza i-AMRAP umzuzu omnye.

Partner Drills

A. Bamba iqabane; Umntu omnye kufuneka abambe iiglavu zakhe kwindawo yoonogada, izandla zikhusele ubuso ngeentende. Elinye iqabane liya kuqhubekeka liphosa ijabs imizuzwana engama-30, linxibelelana neglavu yasekunene yomlindi, kufutshane nendawo yesihlahla esicaba. Qhubeka imizuzwana engama-30.

B. Ngaphandle kokutshintsha izikhundla, qhubeka uphosa iminqamlezo, uqhagamshelane neglavu yasekhohlo yelinye iqabane. Qhubeka imizuzwana engama-30.

Shintsha amaqabane ukuze umlindi abethe kwaye ngokuphambene.

Uphengululo lwe