I-3 Kickass ye-MMA yokuLwa ihamba ukusuka ku-Shadowhunters 'Katherine McNamara

Umxholo

• 1. Jab, Umnqamlezo, Idada
• 2. UkuKhaba okuKhangela okujikelezayo
• 3. Idada, iBhlokhi, Ingqiniba
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Unokuziqonda iinwele ezibomvu zikaKatherine McNamara okanye "yiza kum, bhuti" amehlo avela Shadowhunters, uchungechunge lwezenzo-fantasy kwi-Freeform. Udlala indima ephambili kaClary Fray, ingelosi enoburhalarhume yomntu emiselwe ukukhusela abantu kwiidemon ezimbi. Kodwa uMcNamara akayena mdlali uqhelekileyo; njengomlingiswa wakhe, ukhaba ngokupheleleyo. Iintshukumo azibonisayo ngaphakathi Shadowhunters (kwaye kule vidiyo) musa kuphela khangela I-badass-bayamgungqa ngokunzulu nabani na okwelinye icala lale nqindi, unyawo, okanye ingqiniba.

Ngaphandle kokwazi ezi ntshukumo, uMcNamara uhlala elungile (ngamanye amaxesha uqeqesha amaxesha amathandathu ngeveki!) Nomqeqeshi uNuno de Salles, umseki weSWEAT Elite Personal Training Studios eOntario, Canada. UMcNamara uhlala ekhupha i-treadmill sprints (iiseti ezili-10 zomzuzu omnye kwimizuzu eyi-10 mph, enemizuzwana engama-30 kuphela phakathi), ukuzilolonga ngeeplyometric, ukutsiba kwebhokisi, ukutyhalwa kwesileyi, i-chin-ups, i-push-up kunye noqeqesho olunzima njengokufa kwabantu, squats, kunye noxinzelelo lwamagxa. Kwi-cardio eyongezelelweyo, uyongeza kwibhokisi encinci kunye nokukhaba ibhola-kwaye yiyo loo nto ngaphambili ujonge ekubambeni umqeqeshi uDarren McGuire ukuba asebenze kwizakhono zakhe zokulwa. (Ngokulandelayo: bona indlela uKeri Russell angene ngayo kwimilo yokulwa AmaMerika.) UMcNamara usebenza noMcGuire amatyeli amane ngeveki kwiGoju-Ryu Karate-do, umdlalo wamanqindi, iMuay Thai, iKali, izixhobo zezikrweqe ezifana nekenjutsu kunye ne-kobudo, kunye nendlela kaMcGuire yokukhaba edibanisa ubugcisa bemfazwe baseJapan nabaseKorea.

Uyahendeka ukuba uzame la manyathelo? Kubalulekile ukuba usebenze ngendlela yakho ukuya kwiintshukumo kwaye uye kwi-dojo yokwenyani (istudiyo sobugcisa bemfazwe) IRL ukuba ufuna uqeqesho olunzulu, utshilo uMcGuire. Oku unako sebenza wedwa: amandla angundoqo kunye nokuguquguquka. Zezona ziphambili ekubeni sisisongelo esibi. “Amandla angundoqo angundoqo wokufunxa amandla awomeleleyo kumchasi wakho kunye nokuzisa uhlaselo olunamandla ngokwakho,” utshilo. "Ukuba bhetyebhetye kuyimfuneko ukugcina ibhalansi yakho kuyo yonke intshukumo-ngakumbi ukukhaba." (Kungenxa yoko le nto supermodel Gisele Bündchen efunga nge-MMA ngomzimba owomeleleyo kwaye uxinzelelo kuxinzelelo.)

Ngaphambi kokuba uhambe, khumbula ukugqiba intshukumo nganye ngokupheleleyo kwaye ungaze wandise kakhulu amalungu akho, utshilo uMcGuire. (Kwaye, ngokungathí sina, nantsi isizathu sokuba unike i-MMA ukudubula.)

1. Jab, Umnqamlezo, Idada

A. Qala ngokuma okulungeleyo, unyawo lwasekhohlo kancinci ngaphambili, amadolo agobile, namanqindi akhusela ubuso obunengqiniba ngaphakathi.

B. Phinda ubambe isandla sasekhohlo ngaphambili ekuphakameni kobuso, emva koko uyiqhusheke umva kwaye ubethe ngesandla sasekunene phambili ekuphakameni kobuso, ujikeleze isinqe kwaye ubuye edolweni ngaphambili.

C. Cofa isandla sasekunene ngasemva kwaye ubuyele kwindawo ekulungeleyo, emva koko ugobe amadolo ukuze udada phantsi nasekhohlo.

2. UkuKhaba okuKhangela okujikelezayo

A. Qala ulungele ukuma, unyawo lasekhohlo kancinci ngaphambili, uguqe ngamadolo, kwaye amanqindi alinde ubuso ngengqiniba ngaphakathi.

B. Ubunzima beShift buya phambili kunyawo lwasekhohlo kwaye uqalise ukujikeleza umva ngaphezulu kwegxalaba lasekhohlo. Tsala unyawo lwasekunene ngasemva, wolule ukukhaba, ufikelele kubude obuphakamileyo xa umzimba wakho ujongene nayo yonke indlela yasekhohlo.

C. Goba idolo lasekunene kwaye uqhubeke ujikeleza ukuya ezantsi unyawo lwasekunene kwaye ubuyele ezantsi kwindawo yokuqala.

3. Idada, iBhlokhi, Ingqiniba

A. Qala ngokuma okulungeleyo, unyawo lwasekhohlo kancinci ngaphambili, amadolo agobile, namanqindi akhusela ubuso obunengqiniba ngaphakathi.

B. Guqa amadolo ukuntywila ezantsi ngasekhohlo, ngokungathi uyadada phantsi kwenqindi.

C. Yima kwaye wandise ingalo yasekhohlo phezulu ngengqiniba igobe kancinane, ngokungathi uvalela inqindi kwicala langaphambili lasekhohlo.

D epheleleyo. Ukubamba ingalo yasekhohlo kwibhloko, qhuba ngenkani ingqiniba yasekunene phezulu, ujikelezisa isinqe kunye nedolo ngasemva.

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