Shape Studio: Bodyweight Boxing Training Workout kubva kuGloveworx

Zvemukati

• Gloveworx Boxing Kudzidzisa Workout
• Kudziya-moto: Ys, Ts, Ws
• Kudziya-Kumusoro: Bulldog Kufamba-Kunze
• Shadowboxing: Jab, Jab, Muchinjikwa
• Shadowboxing: Weave & Punch
• Shadowboxing: Uppercuts
• Shadowboxing: Punch Combo
• Ongororo ye

Cardio ndiyo yekupedzisira mood booster, zvese zvekukurumidza kurovedza muviri kwakakwira uye mamiriro ako ese epfungwa. (Ona: Mabhenefiti Ese Ehutano hweMental Ekurovedza muviri)

Nezvekupedzisira, inowedzera mapuroteni akakosha seBDNF (brain-derived neurotrophic factor). “Kuderera kweBDNF kunofanotaura ngozi yokuora mwoyo,” anodaro Jennifer J. Heisz, Ph.D., chiremba we<em>kinesiologist paMcMaster University muOntario, Canada.

Dzose dzakadzikama cardio uye HIIT inomutsa BDNF, asi HIIT inogadzira zvimwe. Nekufamba kwenguva, kukwidza uku kunoreva kugadzirwa kwemamwe maseru ehuropi muhippocampus-dunhu raunoda kupomba. "Hippocampus inobatanidzwa mukuvhara kushushikana, [kucheka] huwandu hwehomoni inoshungurudza cortisol mumuviri wese," anodaro Heisz.

Muchidzidzo chakaitwa paMcMaster, mavhiki matanhatu eiyo yakatsiga cardio kana HIIT akadzivirira aimbova matapiri emubhedha kubva mukuora mwoyo. Imwe bakoat: Enda wakadzikama kana iwe uri newbie. (Muboka risina kudzidza, HIIT kwenguva pfupi yakawedzera kunetseka kunzwisisika.)

Sanganisa HIIT nebhokisi - kurovedza muviri kune yayo yekugonesa mabhenefiti - uye iwe unozoenda uchinzwa senge shasha.

“Mutambo wetsiva wakasiyana mune izvozvo,” anodaro Leyon Azubuike, muvambi weGloveworx, situdhiyo yetsiva muCalifornia neNew York City. "Kune kunakidzwa kwekudzidza hunyanzvi hwakagadziriswa, kusunungurwa kwepfungwa kwekuve uripo paunotarisa punch combos, uye kuburitswa kwemuviri kwekuita bata nehombodo inorema." Mune mamwe mazwi, inorova nzvimbo yekufara. (Uyezve edza: Iyi Yakazara-Muviri Kugadzikana Workout Kunoratidza Bhokiseni Ndiro Rakanakisa Cardio)

Pano, Azubuike inokutungamira kuburikidza nemaitiro aunogona kuita kumba-chero nhanho yako. "Munhu wese anogona kupinda muchimiro nebhokisi," anodaro. "Kubva ipapo, unogona kuita punch combos mukukurumidza kutevedzana kwe cardio kuputika kana kuita zvibhakera wega." Ona mafambiro akaita musanganiswa wake unofadza vanhu mune yedu yazvino Shape Studio yekumisikidza.

Gloveworx Boxing Kudzidzisa Workout

Inoshanda sei:Tarisa demo reAzubuike mafambiro ari muvhidhiyo iri pamusoro, wobva watora iyo chaiyo yekurovedza Rx pazasi.

Iwe uchada:Muviri wako uye imwe nzvimbo. (Kana usati wamboisa bhokisi, iwe ungangodawo kutarisa uyu anotsanangura nekukurumidza maitiro ekuita ese makuru punches.)

Kudziya-moto: Ys, Ts, Ws

A. Mira netsoka hudyu-hupamhi hwakaparadzaniswa, maoko nemativi. Hinge zvakanyanya zvishoma pahudyu nemabvi akakotama munzvimbo yakagadzirira. Rongedza mapepa kumusoro, kumashure, uye pasi, kuti utange munzvimbo isina kwayakarerekera.

B. Simudza maoko mberi uye kumusoro, maoko akapamhama zvishoma pane epafudzi-upamhi, uchibata mapendekete, kuti uite "Y" chimiro nemuviri. Kurumidza kudzosera kumashure kufamba kuti udzoke kutanga. Dzokorora katatu.

C. Simudza maoko kumativi, zvanza zvakatarisa mberi, zvichiita "T" chimiro nemuviri. Kurumidza kudzosa kufamba kudzoka kuti utange. Dzokorora katatu.

D. Hinji kumberi zvishoma, maoko pamwechete pamberi pezvidya nemaoko akakotama. Simudza maoko kumashure mu "W 'chimiro, uchichengeta maoko akakotama uye zvanza zvakatarisa kumberi. Svina mapendekete kumusoro, wobva wasunungura. Dzokorora katatu.

Ita 2 seti.

Kudziya-Kumusoro: Bulldog Kufamba-Kunze

A. Tanga uri patabletop position pamawoko nemabvi, nemapendekete akananga pamusoro pezviwoko nezviuno pamusoro pemabvi. Simudza mabvi masendimita mashoma kubva pasi kutanga.

B. Kuchengeta chiuno chakadzika, famba machindwe kumberi kuti upinde muhombe refu.

C. Kufamba maoko kudzoka kuti utange.

Ita maviri seti e3 kusvika ku5 reps.

Shadowboxing: Jab, Jab, Muchinjikwa

A. Kutanga mumutambo wetsiva: tsoka dzakafara zvishoma kupfuura papfudzi-upamhi kunze kwetsoka yekuruboshwe kumberi uye zvibhakera zvinodzivirira kumeso (rutsoka rwerudyi kumberi kana wakasara). Enda mberi netsoka yekuruboshwe uye tambanudza ruoko rweruboshwe mberi nekudzora, uchitenderedza chanza kutarisana pasi (jab neruoko rwako rwerudyi kana uri kuruboshwe). Kurumidza dzokera kumashure uye rova ​​ruoko rweruboshwe kudzokera panzvimbo yekutanga. Icho jabhu.

B. Ita imwe jab yechipiri.

C. Muchigadziko chetsiva, tenderedza hudyu yekurudyi kumberi uye pivot netsoka yekurudyi kusvikira chitsitsinho chabva pasi, uchichinjisa huremu kumberi uye uchitambanudza ruoko rwerudyi kumberi kuti urove, uchitenderedza chalm kutarisana pasi. Kurumidza kukanda chibhakera kurudyi kumeso. (Zvakare, izvi zvichapesana kana uri kuruboshwe.) Uyu muchinjikwa.

Ita 2 seti ye3 kusvika ku5 reps.

Shadowboxing: Weave & Punch

A. Tanga muchimiro chetsiva nezvibhakera kumusoro.

B. Kanda jab, ipapo muchinjikwa.

C. Nezvibhakera zvakachengetedza kumeso, pfugama pasi uye tora nhanho kurudyi. Ndiko kuruka.

D. Pop up, ndokukanda muchinjikwa. Wokanda chirauro: Shambaidza ruoko rweruboshwe ( rwakakotama pakona ye90-degree) uye svetuka sekunge uri kubaya munhu pashaya. Pivot kumberi kwetsoka kuitira kuti mabvi nehudyu zvionekwe kurudyi.

E. Kanda mumwe muchinjikwa.

F. Dzokera kuruboshwe kudzoka kuti utange.

Ita maviri seti e3 kusvika ku5 reps.

Shadowboxing: Uppercuts

A. Tanga muchimiro chetsiva nezvibhakera kumusoro.

B. Tenderedza hudyu yekurudyi kumberi, pivot pabhora retsoka yekurudyi, loop uye simudza ruoko rwerudyi mudenga sekunge uri kubaya munhu pachirebvu. Dzivirira chirebvu neruoko rweruboshwe mukufamba kwese. Icho chihombe chakarurama.

C. Dzokorora kuruboshwe, asi usatenderedza rutsoka rwemashure; pachinzvimbo, sundira kuruboshwe chiuno kumberi kuti uise rimwe simba kuseri kwechibhakera. Ndiyo yakasara kumusoro.

D. Kanda imwe kurudyi uppercut.

E. Weave kurudyi, wobva wadzokorora, uchikanda matatu ekuwedzera.

F. Dzokera kuruboshwe kuti udzoke kuti utange.

Ita 2 seti ye3 kusvika ku5 reps.

Shadowboxing: Punch Combo

A. Tanga muchimiro chetsiva nezvibhakera kumusoro.

B. Kanda maviri jabs uye muchinjikwa.

C. Weave kurudyi. wobva wakanda matatu ekuwedzera.

D. Dzokera kuruboshwe kuti udzoke kuti utange.

Ita maviri seti e3 kusvika ku5 reps.

Shape Magazine, Zvita 2019 Yakabudiswa

Ongororo ye