Oku kuQinisekiswa koQeqesho loMzimba kungqina ukuba iBoxing yeyona yeyona Cardio ibalaseleyo

Umxholo

• Oojack abaxhumayo
• IPlank Jacks kuPush-Up
• Punch Out
• Isikwere Tsibela ePlyo Lunge
• Umlobothi (kwiNtloko nakuMzimba)
• Ukunyuka kweentaba
• Nkqo Isandla sasekunene
• Amadolo aphezulu
• IJab (kwiNtloko nakuMzimba)
• IPlanga
• Uphengululo lwe

Umdlalo wamanqindi ayikokuphosa nje amanqindi. Abalwi bafuna isiseko esomeleleyo samandla kunye nokuqina, yiyo loo nto uqeqesho olunjengembethi manqindi sisicwangciso esiliqili, nokuba ucwangcisa ukungena kumsesane. (Kungoko umdlalo wamanqindi uye waba yintandokazi edumileyo.)

“Umdlalo wamanqindi luqeqesho olukhulu kuyo nayiphi na imbaleki kuba ikwimeko ephezulu kodwa ikwafuna ugxininiso olukhulu, into efumaneka kwimidlalo emininzi,” utshilo uNicole Schultz, umqeqeshi webrand kwi-AllbodyFights, eneendawo eNew York, eBoston. , kunye neChicago.

Ukuba ufuna incasa yohlobo lomzimba ogcweleyo wokuzilolonga kweebhokisi zeebhokisi ezisebenzisela ukuqeqesha, zama le Workout Schultz yenzelwe nje Ubume. Iintshukumo sisampulu yoko unokukubona kwiklasi ye-EverbodyFights BAGSxBODY, indibaniselwano yoqeqesho lobunzima bomzimba kunye nendibaniselwano yamanqindi evela kwimilo eyimbali.

Amanye amagama obulumko: "Abaqalayo abaninzi basebenzisa amagxa abo ukuphosa amanqindi ngaphezulu kunokuba kufuneka," utshilo uSchultz. "Endaweni yoko, gxininisa ekubandakanyeni imilenze yakho, iilats, kunye ne-obliques."

Yintoni oya kuyidinga: Akukho zixhobo

Ingaba isebenza kanjani: Gcwalisa ii-2 ukuya kwezi-3 zokujikeleza konke ukusebenza, kunye nemizuzu eyi-1 yokuphumla phakathi kwesethi nganye.

Oojack abaxhumayo

A. Yimani ngeenyawo kunye, iingalo emacaleni.

B. Xhuma iinyawo ngaphandle, zibanzi kancinci kunobubanzi be-hip, ngelixa ujikelezisa iingalo emacaleni nangaphezulu kwentloko.

C. Tsiba iinyawo kunye xa usithoba iingalo emacaleni ukuze ubuyele kwindawo yokuqala.

Yenza reps kangangoko kunokwenzeka (AMRAP) kwimizuzwana engama-30.

IPlank Jacks kuPush-Up

A. Qala kwiplanga eliphezulu kunye neenyawo kunye.

B. Yenza iplanga jack: Tsiba iinyawo zakho ububanzi ngaphezu kwe-hip-width ngaphandle, emva koko uziphinde umva. Yenza i-plank jack e-1 ngaphezulu.

C. Yenza i-push-up: Yigoba kwiingqiniba ukuthoba isifuba emhlabeni, ume kancinci xa isifuba sifikelela kubude bengqiniba. Cinezela kude ukusuka emgangathweni ukubuyela kwindawo yokuqala.

Yenza i-AMRAP imizuzwana engama-30.

Punch Out

A. Yima kwindawo yokulwa, unyawo lwasekhohlo lugxadazele ukuya phambili. (Ekhohlo, yima ngenyawo lasekunene ngaphambili.)

B. Phosa ijab ngesandla sasekhohlo, ukubetha ingalo yasekhohlo ngqo phambili kumphakamo wegxalaba intende ijonge ezantsi.

C. Phosa umnqamlezo ngesandla sasekunene, ubethe ingalo yasekunene ngqo phambili ekuphakameni kwamagxa, intende ijonge ezantsi, ujikelezisa i-hip yasekunene phambili.

D epheleleyo. Goba amadolo ukuze ugobe ezantsi kwaye ujule enye ijab kwaye unqumle ngokungathi ubetha umntu ngenqindi esiswini.

E. Qhubeka nokuphosa i-jab enye kunye nomnqamlezo omnye kwindawo ephezulu, emva koko jab kunye nomnqamlezo omnye kwindawo ephantsi.

Yenza i-AMRAP imizuzwana engama-30.

Isikwere Tsibela ePlyo Lunge

A. Yima ngeenyawo kunye.

B. Xhuma iinyawo ububanzi begxalaba ngaphandle kwaye uye ezantsi kwisikwere, emva koko tsiba iinyawo umva kunye.

C. Tsibela iinyawo ngokuhlukana kwi-lunge yasekunene, wehle de omabini amadolo enze ii-angles ezingama-90. Ngokukhawuleza tsibela iinyawo umva kunye.

D epheleleyo. Phinda ukutsiba kwi-squat emva koko ujike, utshintshe unyawo olungaphambili.

Yenza i-AMRAP imizuzwana engama-30.

Umlobothi (kwiNtloko nakuMzimba)

A. Yima kwindawo yokulwa.

B. Phosa umlobothi ngasekunene: Yenza imilo yokuloba ngengalo yasekunene, ubhontsi ukhombe esilingini. Jiwuzisa inqindi ngasekunene ngokungathi ubetha umntu ecaleni lomhlathi. Pivot kunyawo lwasekunene ukuze idolo kunye nesinqe zijonge phambili.

C. Phosa umlobothi wasekhohlo: Yenza imilo yokuloba ngengalo yasekhohlo, isithupha sikhombe esilingini. Jingi inqindi ujikeleze ekhohlo ngokungathi ubetha umntu kwicala lomhlathi. I-Pivot ngasekhohlo ukuze idolo kunye nesinqe zijongise ekunene.

D epheleleyo. Guqa amadolo ukuze ubukele phantsi, kwaye wenze ikhonkco lasekunene emva koko ushiye ikhonkco, ngokungathi ubetha umntu esiswini.

E. Phinda, uphonsa ikhonkco lasekunene kunye nekhonkco lasekhohlo kwindawo ephezulu, emva koko ihhuku lokunene kunye nekhonkco lasekhohlo kwindawo ephantsi.

Yenza i-AMRAP imizuzwana engama-30.

Ukunyuka kweentaba

A. Qala kwindawo ephezulu yeplanki.

B. Zoba idolo lasekunene kwicala elijongene nengqiniba. Buyisela umlenze wasekunene kwiplanga ephezulu kwaye utshintshe, uzobe idolo lasekhohlo ukuya kwingqiniba ejongene nayo.

C. Qhubeka utshintshana ngokukhawuleza, ugcine isinqe siphantsi kunye nobunzima ezandleni.

Yenza i-AMRAP imizuzwana engama-30.

Nkqo Isandla sasekunene

A. Yimani ngendlela yokulwa.

B. Gcoba ingalo yasekunene phambili ekuphakameni kwegxalaba, ujikeleze ngonyawo lwasekunene kwaye uphume phambili umlenze wasekunene.

C. Guqa amadolo ukuze ugobe, emva koko ulahle enye inqindi ngokungathi ubetha umntu esiswini.

Yenza i-AMRAP imizuzwana engama-30. Tshintsha amacala; phinda.

Amadolo aphezulu

A. Qhuba idolo lasekunene libhekise esifubeni kwaye umpompe ingalo yasekhohlo phezulu.

B. Tshintshela, uqhube idolo lasekhohlo ukuya esifubeni kunye nengalo yasekunene phezulu.

C. Qhubeka utshintshana ngokukhawuleza, umpompe ingalo ejongene nomlenze ngamnye.

Yenza i-AMRAP imizuzwana engama-30.

IJab (kwiNtloko nakuMzimba)

A. Yima kwindawo yokulwa.

B. Phosa ii-jabs ezimbini ngesandla sasekhohlo.

C. Crouch, then cast two more jabs as if ukubetha umntu esiswini.

D epheleleyo. Phinda kwakhona, uphonsa i-jabs ezimbini kwindawo ephezulu kunye nee-jabs ezimbini kwindawo ephantsi.

Yenza i-AMRAP imizuzwana engama-30.

IPlanga

A. Bamba iplanga engaphambili, uzobe iqhosha lesisu emqolo kunye nokugcina isinqe ngokuhambelana namagxa.

Gcina imizuzwana engama-60.

Uphengululo lwe