Ithoni Kuyo yonke into ngeKickass New Boxing Workout

Umxholo

• Umsebenzi wakho
• UKUFUDUMELA: Imizuzu engama-0-7
• Umdlalo wamanqindi: 7-26 Imizuzu
• Undoqo: 26-30 Imizuzu
• Uphengululo lwe

Umdlalo wamanqindi ubusoloko ingumdlalo okhohlakeleyo, kodwa ufumana inguqu esemgangathweni. Ukuxhamla kwi-boom ekusebenzeni kwe-HIIT (akukho pun ejoliswe kuyo), ii-studios zeqela eliphambili eliphezulu liye lavela kuyo yonke indawo, kwaye ngokukodwa ngabasetyhini abaphonsa izibonda. Amatyathanga anje ngeTitle Boxing Club kunye noMsebenzi, uLoliwe, uMlo ugcwalise izithuba zabo ngoguqulelo olucekeceke lweengxowa ezinzima. Kwibhokisi ye-Shadow, abadlali be-gymgoers babhalisela ibhegi yabo abayithandayo njengoko bebeya kwenza ngeebhayisekile kwi-studio ye-Spinning. Kodwa ngokungafaniyo neSpinning, le Cardio ebilayo kukuzilolonga okuphezulu komzimba ngaphezulu kwawo wonke umsebenzi weenyawo. (Umdlalo wamanqindi ngowona msebenzi ugqwesileyo woMzimba wokuKnockout.)

"Usebenzisa onke amagxa omzimba, iingalo, i-abs, i-butt, kunye nemilenze-ukuphosa inqindi," utshilo uMichael Tosto, umnini weClick Boxing Club NYC kwisiXeko saseNew York (ikhonkco ineendawo ezili-150 kumazwe angama-32). Kwaye izibonelelo zongeza ngokukhawuleza: Ukuzivocavoca abenza imizuzu engama-50 yokuqina komdlalo wamanqindi amaxesha amane ngeveki basika amanqatha emizimba yabo ngeepesenti ezili-13 kwiinyanga ezintathu, ngokophando olutsha kulindixesha I-BMC Sports Science, Medicine, & Rehabilitation.

Ngapha koko, ukubetha izinto ngenqindi kunyango. "Xa ubetha ingxowa, ukhupha iihormoni ezinciphisa uxinzelelo ezinokukwenza uzive uzolile kwaye ukhululekile," Isazi ngengqondo kwezemidlalo uGloria Petruzzelli, Ph.D. Kodwa ngekhe ufune i-doc ukukuxelela loo nto. Ngoko-ke, weqa oomatshini be-cardio ngexesha elizayo xa usejimini, kwaye intloko ibhegi enzima kule seshoni yemizuzu engama-30 isuka eTosto. Khangela i Rocky Ingoma yomxholo. (Jonga i-11 yezizathu zokuthi sithande iBoks.)

Ubunzulu: 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 portion.)

Ixesha lilonke: Imizuzu engama-30 (uguqulelo olukhawulezayo lweklasi yesiqhelo yeTosto yeyure enye)

Uya kudinga: Ibhegi enzima, iiglavu, kunye nezosonga. Uninzi lweendawo zokuzilolonga zinezi zinto, nangona kufanelekile ukuba uzifumanele ezakho izisongelo kunye neeglavu, ezikhusela amathambo ezandleni nasezihlahleni zakho, utshilo uTosto. Fumana iintlobo ngeentlobo kwi-titleboxing.com.

Ingaba isebenza kanjani: Uya kukhulula izihlunu kwaye ubethe isantya sentliziyo yakho ngokufudumeza okubandakanya ii-plyos ezomelezayo, emva koko uya kwenza imijikelo emihlanu yemizuzu emithathu yamathuba omdlalo wamanqindi kunye nokuphefumla komzuzu omnye phakathi. Zisongele ngokwenza umthambo ezine. Yenza le ndlela kathathu ngeveki kwiintsuku ezingalandelanayo.

Umsebenzi wakho

UKUFUDUMELA: Imizuzu engama-0-7

Yenza ezi zinto zilandelayo umzuzu omnye.

Oojack abaxhumayo

Ukutshintshela phambili kweempumlo nge-twist

Isikwere siyaxhuma

Ukutshintsha kwe-180-degree squat jump Tsiba, ujike esibhakabhakeni, uhlale kwindawo etyibilikayo ujonge kwelinye icala. Hlala kwisindululo esiqhubekayo kunye namanye amacala.

Yenza i-10 reps nganye kwezi zinto zilandelayo; Phinda isekethe amaxesha amaninzi kangangoko unakho kwimizuzu emithathu.

Ukutyhala kwibhodi esecaleni Tyhala phezulu, phakamisa ingalo yasekhohlo ukuze ujikeleze umzimba ube kwicala leplanga entendeni yasekunene; tyhala phezulu, cwangcisa iplanga kwicala lasentendeni lasekhohlo. Yiyo i-1 rep.

Ukuntywila kwimilinganiselo

Unonkala uhamba

Ukunyusa amaTriceps Khomba iingqiniba ngqo ngasemva.

Umdlalo wamanqindi: 7-26 Imizuzu

Ukusuka ekulweni ukuma, phosa nayiphi na indibaniselwano ye jabs, iminqamlezo, oonobumba, kunye namagwegwe imizuzu emi-3 ngokufanayo nemijikelezo yomdlalo wamanqindi. Hlanganisa kwaye utshatise nakweyiphi na iodolo, ukutshintshana kwezandla ngenqindi nganye. ("I-Punk intensity ngelixa ugcina ifom efanelekileyo, kwaye uvelise onke amandla akho ukusuka kwi-core yakho phantsi kuneengalo zakho," u-Tosto uthi.) Ukuphumla okusebenzayo kwi-1 iminithi, ukutshintshisa imiphunga kunye namadolo aphezulu ukugcina izinga lentliziyo. Emva koko yenza la maxesha ama-4 ngaphezulu kwemijikelo emi-5.

Undoqo: 26-30 Imizuzu

Yenza ezi zinto zilandelayo umzuzu omnye.

IPlanga (ezintendeni)

Ukuphakamisa umlenze Xoka ujonge phantsi, iingalo ngamacala. Phakamisa imilenze eyandisiweyo ngokuthe ngqo, emva koko uyithobise ukuze inyakaze ngaphezulu komgangatho.

Iicrunches Ukunyuka kweentaba zomnqamlezo.

Uphengululo lwe