Iwo ma7 Akanakisa Eboxing Workouts

Zvemukati

• Kune vanotanga
• Nebhegi
• Yekuonda
• Zve cardio
• Nezviyereso
• Kuti uwane simba
• Netsoka
• Kubatsira kwese
• Nguva yekutaura neye nyanzvi yehutano
• Kujimu
• Chinokosha

Paunenge uchimanikidzwa kwenguva yako mukusimba muviri, tsiva inogona kupa mhinduro.

Aya mabasa ekupomba-moyo haangopise akawanda macalorie uye anokubatsira iwe kuzadzisa akakurudzirwa maawa maviri nemairi eerobic kurovedza muviri pasvondo. Iwe zvakare uchawana simba-rekudzidzisa mabhenefiti, zvinoenderana neyako chaiyo maitiro.

Kudzidzira tsiva kunogona kuitwa uine kana musina bhegi, uye vanokwanisa zvakare kuisa mahurema emahara nemimwe michina.

Mitambo yetsiva yakanyanya kudarika zvaunoona pamutambo weterevhizheni. Ipo ichiri kungoenderana nehondo yehondo yehondo-yakafemerwa, misiyano yechiitwa ichi inogona kupa zvinetswa kumatanho ese ehutano.

Pazasi pane manomwe ezvakanakisa tsiva kurovera kuti ufunge kupinza mune yako yega yekurovedza muviri.

Kune vanotanga

Yekutanga tsiva kurovedza muviri inosanganisira musanganiswa wezvibhakera uye kurova kunoitwa nekukurumidza kumhanya. Asi kutanga, iwe unofanirwa kudzidza izvi zvinofamba uye tora iwo maitiro eakakodzera usati watora kumhanya uye kutsungirira.

Tarisa uone vhidhiyo iri pamusoro apa yezve matangi enzira uye maitiro.

Mimwe yemitambo yekurwa tsiva yekudzidza inosanganisira:

• jabs
• michinjikwa
• uppercuts
• zvikorekedzo
• imba yekutenderera inorova
• kumberi kukanda
• divi kukanda

Sezvaunotora mafambiro aya pasi, iwe unogona kuvaka nzira yako kusvika kumisanganiswa inozoshandawo musimboti wako nekumonyoroka kwega kwega, sekukochekera kwakapetana, nguva dzejapan, uye jab divi kukanda.

Nebhegi

Paunenge uchinge wawana wekutanga wetsiva unodzika pasi, unogona kufunga kutora bhegi rekumba kwako, kana kuti pamwe kujoina kirasi kujimu yako iyo inoshandisa akasiyana mabhegi ekubaya zvibhakera nekurova.

Kuwedzera bhegi kana maviri kune ako tsiva maitiro kunowedzera kumwe kuramba, kubatsira kupisa kwako kunyangwe mamwe macalorie. Iwe zvakare uchasimbisa mhasuru dzako, futi.

Ona vhidhiyo iri pamusoro kana iwe uchifarira kuona kuti kurovedzwa kwebhokisi nemabhegi kunoita sei.

Yekuonda

Uine avhareji inofungidzirwa yemakumi matatu nemazana mana emakoriori akapiswa paawa, cardio boxing inogona kuve yakakura kuwedzera kune yako uremu hurongwa.

Sezvo zvinotora mazana matatu nemazana mashanu emakoriori kurasikirwa nepondo imwe, iwe unofanirwa kupisa yakawedzera mazana mashanu kusvika chiuru macalorie pazuva kuburikidza nekudya uye kurovedza muviri kurasikirwa neakakurudzirwa imwe kusvika maviri mapaundi vhiki imwe neimwe.

Kuita kurovera tsiva kakati wandei pasvondo kunogona kunyatsokubatsira iwe kuzadzisa ichi chinangwa.

Kana iwe uchitakura huremu hwakawedzera, iwe unogona kuve wakangwarira nezve kushanda kunze nekuda kwekunyanyisa kumanikidza kurovedza muviri kunogona kuisa pamabvi ako.

Zvakangodaro, zvichiri kuita kuti uwane bhodhi yakanaka yekurovedza muviri zvakachengeteka kuitira kuti ugone kudzikira uremu uye chengetedza rako rekurovedza rakaderera. Izvi zvinogona kusanganisira kurovera kwakaderera, kunonoka jab-muchinjiko, uye nezvimwe.

Tarisa uone vhidhiyo iri pamusoro kuti utange.

Zve cardio

Iwo akanakisa emabhokisi ekurovedza ayo ari cardio-anotarisisa anowanzo anouya muchimiro cheakakwira-kusimba cardio kickboxing. Iwe unozodzidza iwo akafanana eakakosha tsiva matekiniki, senge jabs uye roundhouse kicks, asi cardio maitiro anowanzo kuve nekukurumidza kumhanya.

Unogona kunge uine nguva pfupi yeku "shingairira" kuzorora pakati pemaseketi, asi iwe unotarisirwa kuti ushande zvakanyanya kana dunhu richitanga kukwira kumusoro kuitira kuti moyo wako urambe wakamira padanho rakasimba.

Cardio kickboxing inogona kupihwa pamwe kana isina mabhegi pane yekurovedza muviri. Iwe unogona zvakare kutarisa iyi imba cardio kickboxing Workout muvhidhiyo iri pamusoro.

Nezviyereso

Sezvo iwe paunenge uchijaira kujaira yako tsiva uye wakagadzirira rimwe dambudziko, funga kuwedzera zviyereso pakubata kwako.

Iwe unogona kushandisa dumbbells akareruka ejabs nemuchinjiko. Dzimwe sarudzo dzinosanganisira kuita zviyereso zvine huremu panguva yako yekuzorora, senge squats ine dumbbells, kettlebell swings, uye yakakosha bicep curls.

Kabhokisi kudzidzira nezviyereso zvinopa mikana yekuvaka-simba pasina kuita yakakwana yekurovedza muviri kubva kune yako cardio maitiro. Funga kuwedzera mukurovedza muviri senge iri pamusoro.

Kuti uwane simba

Kune yakazara mhasuru uye pfupa mamiriro, kurudziro yakajairwa kune vakuru ndeyekuita simba-kudzidzisa maitiro kaviri pavhiki kana kupfuura. Kunze kwekushandiswa kwezviyero mumitambo yetsiva, unogona kutarisa pane zviitwa zvemuviri pamwe nemabhegi anorema mukudzidzira kwako.

Zvibhakera nekurovera pabhegi zvinonyanya kushanda pakuvaka simba zvichienzaniswa nekuzviita mudenga. Bhegi racho rinopa kuramba kwakanyanya. Ingova nechokwadi chekuti unoshandisa ruoko kuputira kuchengetedza maoko ako uye kushandisa akakodzera-akakodzera tsiva magurovhosi.

Yekusimbisa kurovera tsiva kunogona zvakare kuisa muviri wemuviri kurovedza muviri, senge mapuranga uye pushups. Tarisa uone 20-mineti vhidhiyo pamusoro apa kune yakasimba-yekuvaka tsiva tsika iyo zvakare inokupa iwe kudikitira.

Netsoka

Tsoka dzetsiva dzinosanganisira kufamba nguva dzose mukati mekufamba kwako uye nepakati pemaseketi ako. Kutsika tsoka mune yekurovedza muviri kunovaka kukurumidza uye nekukurumidza, izvo zvinogona kukubatsira iwe mune zvimwe zviitiko kunze kwekushanda kwako, sekufamba uye kumhanya.

Maitiro ako akakosha mumutambo wetsiva ari muchimiro che "bhokisi", icho chinotevedzera zvaigona kuita chimiro chako kana iwe uri mune chaiyo mhete yetsiva. Zvakakoshawo kuti udzidze hwaro hwakanaka hwetsiva tsoka kuitira kuti iwe urikushandisa yako mhasuru mhasuru nezvibhakera zvese uye kurova, panzvimbo yemusana wako.

Kuti uve nekuparara kuzere pane zvaungaita uye zvausingafanirwe kuita mubhokisi rako retsoka, tarisa vhidhiyo yekudzidzisa pamusoro apa.

Kubatsira kwese

Mutsiva zvinoreva zvakawanda kupfuura kuyedza kubaya kana kubaya mabhegi. Heano kuputsika kweimwe yezvakanakisa mabhenefiti ekugara uchirovedza muviri:

• inovandudza hutano hwemwoyo (aerobic) hutano
• inoderedza BP yako
• inovandudza kunaka kwekurara
• inovaka simba
• kunowedzera simba
• inobatsira kusimbisa mapfupa
• inobatsira kudzikisira kushushikana uye kushushikana
• inoderedza kushushikana zviratidzo
• inobatsira iwe kuonda uye kuichengeta

Nguva yekutaura neye nyanzvi yehutano

Bhokiseni inogona kuve tsika inoshanda inogona kuburitsa mhedzisiro, asi hazvina kuchenjera kusvetukira mukukwidziridzwa kwepamusoro-soro pasina kudzikisira mafambiro ekutanga. Iwe unogona kuwana akasiyana mavhidhiyo ekuona kumba ayo anokuratidza iyo chaiyo nzira yekuita kwako kurova uye zvibhakera.

Kuwedzeredza maoko ako nemakumbo zvinogona kukonzera kukuvara. Iwe unozodzidza zvakare kunyatso simbisa yako yemukati mhasuru kuti iwe udzivirire musana wako. Tarisa uone vhidhiyo iyi pane mamwe akajairika mabox meseji:

Kujimu

Kana iwe uine mukana wekurovedza muviri kana mudzidzisi, unogona kufunga nezve kutora yakasarudzika kirasi kana imwe-ye-imwe-chikamu.

Ive neshuwa yekushanda iwe pachako kumhanya - usanzwe uchimanikidzwa kana vamwe vari kurovera kumusoro kana kuti vari kushandisa zviyereso. Unoda kushanda nzira yako kusvika wakusimba kuitira kuti kukuvara kusakusiya padivi.

Zvakare, ita chokwadi chekutaura nachiremba wako kana iwe uri mutsva mukurovedza muviri. Iwe unogona zvakare kuda kuwana zvakanaka kubva kuna chiremba wako kana uine chero kukuvara kwazvino, matambudziko emusana, kana chirwere chemoyo.

Chinokosha

Nekuda kweiyo yemoyo uye simba-kudzidzisa mabhenefiti, kurovedzera tsiva kunobatsira pakuvaka mhasuru, kuonda, uye nehutano hwemwoyo. Kana iwe uri mutsva kubhokisi (uye kurovedza muviri zvakajairika), ipfungwa yakanaka kutaura nachiremba wako usati watanga chirongwa chekurovedza muviri.

Hazvina mhosva kuti ndedzipi chirongwa chetsiva chaunosarudza, ita shuwa kuti unodzidzira kufamba zvishoma nezvishoma pakutanga usati washandira nzira yako kusvika kune isingamire. Nenzira iyi, iwe unozowana zvakanakisa kunze kwekurovedza muviri kwako uchidzivirira kukuvara.

Ive neshuwa yekudziya zvakanaka kweinenge maminetsi mashanu zvisati zvaitika, uye tendera muviri wako kuti utonhorere pasi mushure mega kuita kwetsiva kwese.