Ukuziqhelanisa nemilenze emethayo

Umxholo

• Uphengululo lwe

Ezi ntshukumo ze-cardio kickboxing zihamba zenze ikhalori enye yokutsha kunye nokuzilolonga komzimba osezantsi. Ngaba oku kubuyela umva ngasemva ngaphandle kokuphumla, ukuthatha ukuphumla kancinci phakathi kwemijikelo. Zama ukwenza imijikelo emibini ukuya kwemithathu yale mijikelo iyonke.

Unokufuna ukubambelela eludongeni okanye isitulo ukuze ulungelelanise enye yezi zixhobo, kwaye unokufuna i-mat yomsebenzi womgangatho.

BUKELA IVIDIYO ngemiboniso yeentshukumo kunye namacebiso eefomu.

Ukuzilolonga:

Ukuqhuba # 1: iJab kunye neKnee Combo

Qala "kwindawo yokulwa" (unyawo lwakho lwasekunene phambili, umva wasekhohlo, iingqiniba zigobile phambi komzimba, izandla ngamanqindi ngaphandle nje kwezidlele). Jab (punch) ingalo yakho yasekhohlo, ujike isinqe sakho sasekhohlo phambili kwaye uphakamise isithende sakho sasekhohlo phantsi njengoko ubetha. Ugobe ingqiniba ngokukhawuleza ubuyele ngaphakathi kwaye uxhume kwingalo yasekunene ujike isinqe sasekunene sibe yi punch. Phinda jab ngasekhohlo nasekunene. Jika igxalaba lasekhohlo phambili kwaye uzobe idolo lasekunene phezulu kunye nomzimba amatyeli amabini. Yiseti enye. Yenza oku kuseta amaxesha ali-10 ewonke. Hambisa kwitempo ekhawulezayo, ukwakha isantya sakho njengoko ufumana ukuchaneka ngeentshukumo zakho.

Phinda uthotho kwelinye icala.

Ukuqhuba # 2: I-Side Kick Series

(Unokufuna ukubamba ngasemva kwesihlalo okanye eludongeni ukuze ulungelelanise ngexesha lokuhamba)

I-Chamber Knee (amatyeli asibhozo)

Ingalo yakho yasekunene ibambelele ibhalansi, pivot isithende sakho sasekunene phambili kwaye ugobe idolo lasekhohlo phambi kwesifuba sakho kwaye uguqule unyawo lwakho lwasekhohlo uye kwicala lomzimba wakho, ingalo yakho yasekhohlo igobile, bamba isandla ngobuso . Umlenze wasekhohlo osezantsi usiya phantsi. Yimpendulo enye. Phinda amaxesha asibhozo.

I-Side Kick Press (izihlandlo ezisibhozo)

Zoba idolo kwindawo yegumbi, emva koko wandise umlenze wasekhohlo uye kwicala lomzimba wakho, ucofa isithende sonyawo lwakho oluguquguqukayo. Gcina ingalo kwaye uzobe, kwaye emva koko ubuyele edolweni kwigumbi. Yimpendulo enye. Phinda amaxesha asibhozo.

I-Side Kick (izihlandlo ezisibhozo)

Ukusuka kwigumbi lendawo, cinezela umlenze wakho wasekhohlo uye ecaleni ngokukhawuleza, ubuyisele idolo egumbini emva koko ushiye umlenze wasekhohlo ubuyele emhlabeni. Yimpendulo enye. Phinda amaxesha asibhozo.

Phinda uthotho kwelinye icala.

Ukuqhuba # 3: Indlu ejikelezayo

Ukuma kwamaHashe (imizuzwana engama-30)

Qala ukuma iinyawo zakho zibanzi kububanzi be-hip ngaphandle, ngamadolo neenzwane zakho zijikile kancinci. Goba amadolo phezu kweenzwane malunga ne-90 degrees kwaye ugobe iingqiniba, utsale izandla ngamanqindi ngaphandle kwe-ribcage. Bamba le ndawo imizuzwana engama-30.

I-Chamber Hold (izihlandlo ezisibhozo)

Shifta ubunzima bakho emlenzeni wakho wasekunene, kwaye uzobe umlenze wakho wasekhohlo phezulu, ugobe idolo lakho ngokuhambelana nesinqe sakho, uvule kwicala kwaye usebenzise ingalo yakho yasekhohlo ukutsala isithende sakho sasekhohlo ukuya emzimbeni wakho. Ukukhulula kunye nokunciphisa umlenze wasekhohlo emhlabeni. Yimpendulo enye. Phinda amaxesha asibhozo.

I-Roundhouse Kick (amatyeli asibhozo)

Ukusuka kwindawo yegumbi (ngaphandle kokubamba ingalo) yandisa umlenze wakho wasekhohlo ukuya ecaleni, ugcine iinzwane zijonge 'ukubetha' umlenze ngaphandle (cinga ngokubetha into nge-shin yakho okanye umphezulu weteki yakho) kwaye ugobe idolo ngasemva. ngokukhawulezileyo nokuthoba umlenze emhlabeni. Yimpendulo enye. Phinda amaxesha asibhozo.

Phinda uthotho (kubandakanya ukuma kwehashe) kwelinye icala.

Ukuqhuba # 4: Ukubuyela emva kokukhaba

Ukukhaba ngasemva (amatyeli asibhozo)

Unokufuna itawuli okanye i-mat yokuguqa kule ntshukumo. Qala kuzo zonke ezine, kwaye ujike isithende sakho sokunene ukuya emzimbeni wakho, uguqule unyawo lwakho lwasekunene. Cinezela umlenze wasekunene ngasemva kwegxalaba lakho, ukutyhala umlenze wasekunene kuwe, uwolule ngokupheleleyo. Bend ngedolo kwaye ubuye uqale kwindawo, ngaphandle kokuvumela idolo lasekunene lichukumise umgangatho. Yimpendulo enye. Phinda amaxesha asibhozo.

Ukukhaba ngasemva ngokukhawuleza (amaxesha ali-16)

Phinda ukukhaba ngasemva, kodwa khawulezisa itempo yakho, amaxesha ali-16. Qinisekisa ukuba ugcina i-abs engena ngaphakathi kunye nomzimba ophezulu kwaye uqinile njengoko uhambisa umlenze wakho ngokukhawuleza.

Umva woLwandiso (amaxesha ali-16)

Gcina umlenze wasekunene wolulelwe ekuphakameni kwe-hip, unyawo oluguquguqukayo, kwaye ucinezele umlenze phezulu emva kwe-hip, ucinezele nge-hip yakho yasekunene njengoko uphakamisa umlenze. Umva osezantsi kwinqanaba le-hip. Yimpendulo enye. Phinda amaxesha angama-16, ngokukhawuleza.

1 Umlenze wePlank Bamba (30 imizuzwana)

Ukugcina umlenze wasekunene ngokuthe tye, usezantsi unyawo lwasekunene ukuya emgangathweni, ubambe iinzwane phantsi. Zoba i-abs yakho ngokuqinileyo kwaye uphakamise idolo lakho lasekhohlo phantsi, uligcine ligobile kwaye ucinezele unyawo lwakho lwasekhohlo kwithanga langaphakathi lomlenze wakho wasekunene. Bamba imizuzwana engama-30.

Phinda uthotho kwelinye icala.

Yolula:

Ukuhlala unemilenze enqamlezileyo, fikelela kwingalo yasekhohlo ngapha kwedolo lasekunene, uzisa isifuba phezu kwethanga elingaphakathi lasekunene. Bamba ukuphefumla okunzulu kathathu. Phinda kwelinye icala.

Uphengululo lwe