Iyo Yakasimba Kickboxing Workout yeVatangi Vanozove Iwe Unodonhedza neSweat

Zvemukati

• 15-Minuti Yese-Muviri Kudziya-up
• Round 1: Jab, Muchinjikwa
• Dzoka 2: Jab, Muchinjikwa, Kuruboshwe Hook, Kurudyi Hook
• Round 3: Jab, Muchinjikwa, Left Uppercut, Right Front Kick
• Kutenderera 4: Jab, Muchinjikwa, Jab, Kurudyi Roundhouse, Kuruboshwe Kumberi Kick
• Round 5: Muchinjikwa, Kuruboshwe Uppercut, Right Hook, Kuruboshwe Roundhouse
• Dzoka 6: Jab, Cross, Jab, Cross, Left Roundhouse, Right Roundhouse
• Speed ​​​​Round: Jab, Muchinjikwa
• Partner Drills
• Ongororo ye

Kana iwe wakarasikirwa nekickboxing yedu yekurovedza paFacebook Live pane iyo ILoveKickboxing studio muNew York City, hapana chikonzero chekushushikana: Tine vhidhiyo yakazara yekurovedza pano, sweaty #ShapeSquad uye zvese. Kana iwe uine punching bag kumba, zvakanaka-enda pairi. Kana zvisiri, iwe uchiri kugona kudziya wega (iri mhondi) wobva waita zvibhakera nekukanha kunge urikurova munhu. Pro tip: Yeuka iye anotyisa ex uyo anoramba achikutumira mameseji? Kana iye mukuru anokutakudza nebasa na5. neChishanu? Kana iye munhu akatora zvachose kofi yako ku Starbucks? Ino ndiyo nguva yekubvisa kutsamwa kwako. (Unoda kuisawo simba here? Tevere edza iyi kettlebell kickboxing Workout.)

Inoshanda sei: Ita yekudziya (iyo iwe yaunofunga kuti ndiyo yakaoma chikamu-usanetseke, isu tanga tichifawo). Wobva waisa vhidhiyo yacho woita ese matanhatu kutenderera kwe kickboxing musanganiswa pamwe nemurairidzi Jenna Ortiz anobva ILoveKickboxing. Denderedzwa rega rega maminetsi matatu; ramba uchiita musanganiswa kusvikira kurira kurira, uchiita AMRAP (vakawanda reps sezvinobvira). Wobva waipedzisa neminiti imwe yekumhanyisa kutenderera uye yeminiti imwe chete yekutenderera kutenderera (kana uine imwe). Usapenga zvakanyanya nekukasira-kana zvasvika pakutsvaga, fomu uye simba zvakanyanya kukosha.

15-Minuti Yese-Muviri Kudziya-up

- Jog (30 masekondi)

- Mabvi akakwirira (15 masekondi)

- Butt-Kicks (15 masekondi)

- Kutsanya tsoka (15 masekondi)

Muviri Wekumusoro

- Plank (masekondi makumi maviri)

- Push-ups (20 masekondi)

- Triceps kusundira-kumusoro (masekondi makumi maviri)

- Diamond kusundira-kumusoro (masekondi makumi maviri)

- Wide-grip Push-up (masekondi makumi maviri)

Core

- Hollow inobata (30 masekondi)

- Gumbo rinosimudza (30 masekondi)

- Yakazara sit-ups (30 masekondi)

- Mabhasikoro (30 masekondi)

Makumbo

- squat bata (30 masekondi)

-Kugara mukati uye kunze squats (30 masekondi)

- One-ruoko-mukati uye kunze squats (30 masekondi)

- 2-ruoko (chanza kumeti) mukati nekubuda squats (30 masekondi)

Dzokorora kudziya-imwe imwezve nguva, wozopera neminiti imwe yeAMRAP burpees.

Round 1: Jab, Muchinjikwa

A. Kutanga kumira nemakumbo mudenga-upamhi hwakaparadzaniswa, kudzedzereka kuitira kuti tsoka yekuruboshwe ive zvishoma pamberi petsoka yekurudyi uye mabvi akakotama. Zvibhakera zvakarinda chiso.

B. Punch ruoko rweruboshwe rakatwasuka kumberi, chanza chakatarisa pasi, uye ruoko rwakatambanudzwa (jab). Wobva wadzosera kumashure kuti uchengetedze kumeso.

C. Pivot rutsoka rwerudyi nemabvi kuitira kuti chiuno chitarise kumberi, uku uchirova ruoko rwerudyi wakananga kumberi, chanza chakatarisa pasi (muchinjikwa).

D. Dzokera kutanga ne maoko akachengetedza kumeso.

Ramba uchiita AMRAP kwemaminetsi matatu, uchiteerera kuumba pamusoro pekumhanya.

Dzoka 2: Jab, Muchinjikwa, Kuruboshwe Hook, Kurudyi Hook

A. Kutanga kumira nemakumbo mudenga-upamhi hwakaparadzaniswa, kudzedzereka kuitira kuti tsoka yekuruboshwe ive zvishoma pamberi petsoka yekurudyi uye mabvi akakotama. Zvibhakera zviri kuchengetedza chiso.

B. Kanda jab neruoko rweruboshwe, uye muchinjikwa neruoko rwerudyi.

C. Ita chimiro chehoko neruoko rweruboshwe, chigunwe chakanongedza kusirin'i. Chengetedza chibhakera uchitenderedza kubva kuruboshwe sekunge uri kurova munhu padivi peshaya. Pivot kutsoka yekuruboshwe kuitira kuti ibvi uye chiuno zvitarise kurudyi (kuruboshwe). Dzorera ruoko kumashure kuti utarise chiso.

D. Ita kufamba kumwe chete kurudyi, uchitenderedza rutsoka rwerudyi nemabvi kuitira chiuno chakatarisana kumberi (hook yekurudyi). Dzokera kutanga ne maoko akachengetedza kumeso.

Ramba uchiita AMRAP kwemaminetsi matatu, uchiteerera kuumba pamusoro pekumhanya.

Round 3: Jab, Muchinjikwa, Left Uppercut, Right Front Kick

A. Kutanga kumira nemakumbo mudenga-upamhi hwakaparadzaniswa, kudzedzereka kuitira kuti tsoka yekuruboshwe ive zvishoma pamberi petsoka yekurudyi uye mabvi akakotama. Zvibhakera zviri kuchengetedza chiso.

B. Kanda jab neruoko rweruboshwe, uye muchinjikwa neruoko rwerudyi.

C. Dhonza ruoko rweruboshwe kumashure padivi pehudyu wekuruboshwe, chanza chakatarisa mudenga, wozobaya kumberi uye kumusoro sekunge uri kurova mumwe mudumbu. Pivot kutsoka yekuruboshwe kuitira kuti ibvi uye chiuno zvitarise kurudyi (kuruboshwe uppercut).

D. Dhonza maoko kumusoro kuchengetedza kumeso, uye tora nhanho diki uchidzokera kumashure nerutsoka rworuboshwe. Simudza ibvi rekurudyi kumusoro, sendamira torso kumashure, uye kava zvakananga kumberi nebhora retsoka yekurudyi.

E. Dzokera kutanga ne maoko akachengetedza kumeso.

Ramba uchiita AMRAP kwemaminetsi matatu, uchiteerera kuumba pamusoro pekumhanya.

Kutenderera 4: Jab, Muchinjikwa, Jab, Kurudyi Roundhouse, Kuruboshwe Kumberi Kick

A. Kutanga kumira nemakumbo mudenga-upamhi hwakaparadzaniswa, kudzedzereka kuitira kuti tsoka yekuruboshwe ive zvishoma pamberi petsoka yekurudyi uye mabvi akakotama. Zvibhakera zviri kuchengetedza chiso.

B. Kanda jab neruoko rweruboshwe, uye muchinjikwa neruoko rwerudyi, uyezve rimwe jab neruoko rweruboshwe.

C. Nemaoko akarinda kumeso, nhanho kuruboshwe rutsoka diagonally kumberi uye kuruboshwe, kutenderera zvigunwe kuruboshwe. Svetuka rutsoka rwerudyi uchitenderedza kuenda kuimba yekutenderera rova ​​bhegi, uchinongedzera chigunwe uye uchingobata chete nebhinya pfupa.

D. Isa tsoka yekurudyi pasi zvishoma kumashure kwekuruboshwe, dhonza ibvi reruboshwe mukati, kusendamira kumashure, uye kukanda wakananga kumberi nebhora rerutsoka rworuboshwe.

E. Dzokera kutanga ne maoko akachengetedza kumeso.

Ramba uchiita AMRAP kwemaminetsi matatu, uchiteerera kuumba pamusoro pekumhanya.

Round 5: Muchinjikwa, Kuruboshwe Uppercut, Right Hook, Kuruboshwe Roundhouse

A. Kutanga kumira nemakumbo mudenga-upamhi hwakaparadzaniswa, kudzedzereka kuitira kuti tsoka yekuruboshwe ive zvishoma pamberi petsoka yekurudyi uye mabvi akakotama. Zvibhakera zviri kuchengetedza chiso.

B. Kanda muchinjikwa, wozoita wekuruboshwe, ipapo hoko yekurudyi, uchikwevera maoko mudenga kuti utarise kumeso pese pavanenge vasiri kurova.

C. Hop tsoka kuitira kuti rutsoka rworudyi rwuve mberi. Nhanho tsoka yekurudyi diagonally kumberi uye kurudyi nezvigunwe zvakafuratira kurudyi. Svetera tsoka yekuruboshwe uchitenderedza imba yeraundi kava bhegi, uchinongedza chigunwe uye uchibata bhonzo chete.

D. Dzokera kutanga ne maoko akachengetedza kumeso.

Ramba uchiita AMRAP kwemaminetsi matatu, uchiteerera kuumba pamusoro pekumhanya.

Dzoka 6: Jab, Cross, Jab, Cross, Left Roundhouse, Right Roundhouse

A. Kutanga kumira nemakumbo mudenga-upamhi hwakaparadzaniswa, kudzedzereka kuitira kuti tsoka yekuruboshwe ive zvishoma pamberi petsoka yekurudyi uye mabvi akakotama. Zvibhakera zviri kuchengetedza chiso.

B. Kanda maviri jab / muchinjiko combos, gara uchirova kurudyi-kuruboshwe-kurudyi-kuruboshwe, uye uchidhonza maoko kumusoro kuti utarise kumeso pakati pezvibhakera.

C. Tsoka tsoka kuti tsoka yekurudyi ive pamberi. Tsika rutsoka rworudyi diagonally kumberi uye kurudyi nezvigunwe zvakatendeukira kurudyi. Svetuka rutsoka rworuboshwe uchitenderedza kuenda kutenderera imbavha bhegi, uchinongedzera chigunwe uye uchisangana chete nesin bone bone.

D. Isa rutsoka rworuboshwe pasi parudyi-rutsoka-mberi, wozosvetuka makumbo kuitira kuti rutsoka rworuboshwe rwuve mberi. Wobva watsika tsoka kuruboshwe diagonally mberi uye kuruboshwe, zvigunwe zvakabuda kuruboshwe. Svetuka rutsoka rwerudyi uchitenderedza kuenda kuimba yekutenderera rova ​​bhegi, uchinongedzera chigunwe uye uchingobata chete nebhinya pfupa.

E. Dzokera kutanga ne maoko akachengetedza kumeso.

Ramba uchiita AMRAP kwemaminetsi matatu, uchiteerera kuumba pamusoro pekumhanya.

Speed ​​​​Round: Jab, Muchinjikwa

A. Kutanga kumira nemakumbo mudenga-upamhi hwakaparadzaniswa, kudzedzereka kuitira kuti tsoka yekuruboshwe ive zvishoma pamberi petsoka yekurudyi uye mabvi akakotama. Zvibhakera zviri kuchengetedza chiso.

B. Imwe nzira yekukanda jab neruoko rweruboshwe uye muchinjikwa neruoko rwerudyi usinga mire kuti utangezve. Iwe haufanire kukwenya tsoka dzako senge mune yakajairwa jab / muchinjiko combo.

Ita AMRAP kweminiti imwe.

Partner Drills

A. Bata mumwe wako; munhu mumwe chete anofanira kusimudza magirovhosi avo munzvimbo yekurinda, maoko achidzivirira kumeso nemichindwe yakatarisa kure. Mumwe wacho anoramba achikanda jabs kwemasekondi makumi matatu, achibatana negurovhosi rekurudyi remurindi, padyo nenzvimbo yakatetepa yechiuno. Enderera kwemasekondi makumi matatu.

B. Pasina kuchinja chinzvimbo, uchiramba uchikanda michinjikwa, uchiita kusangana neumwe govhani reruboshwe. Enderera kwemasekondi makumi matatu.

Chinja shamwari saka murindi ari kubaya uye zvinopesana.

Ongororo ye