Lethal Legs Workout

Zvemukati

• Ongororo ye

Aya cardio kickboxing mafambiro anoita imwe yakakomba macalorie kupisa uye kudzikisa muviri-kuumba kurovedza muviri. Ita izvi zvinodzokera-kumashure shure pasina zororo, kutora zororo pfupi pakati pekutenderera. Edza kuita maviri kana matatu maround eaya mafambiro akazara.

Iwe ungangoda kubatirira pamadziro kana cheya chebhalansi kune imwe yeaya madhiraivha, uye iwe ungangoda mubati webasa repasi.

ONA VHIDHIYO yekuratidzira uye matipi efomu.

The Workout:

Drill # 1: Jab & Knee Combo

Tanga "nekurwa" (tsoka yako yekurudyi kumberi, kuruboshwe kumashure, magokora akakotama pamberi pomuviri, maoko muzvibhakera kunze kwematama ako). Jab (punch) ruoko rwako rworuboshwe, uchitenderedza hudyu yako yekuruboshwe kumberi nekusimudza chitsitsinho chako chekuruboshwe pasi paunenge uchirova. Kurumidza kukotama gokora mukati wojab kubva paruoko rwerudyi uchishandura hudyu yekurudyi kuita punch. Dzokorora jab kuruboshwe uye kurudyi. Dzokera kuruboshwe pfudzi mberi uye dhonza kurudyi ibvi kumusoro uye mumuviri kaviri. Ndiyo imwe seti. Ita izvi seti kagumi zvakapetwa. Famba nekukasira tempo, uchivaka kumhanya kwako sezvaunowana huchokwadi nemafambiro ako.

Dzokorora akateedzana kune rimwe divi.

Drill #2: Side Kick Series

(Unogona kubatirira kuseri kwechigaro kana madziro kuti uenzanise panguva iyi yekufamba)

Chamber Knee (kasere)

Neruoko rwako rwerudyi rwakabatirira pakuenzanisa, pinza chitsitsinho chako chekurudyi mberi uye wokotamisa ibvi rako rekuruboshwe pamberi pechipfuva chako uye chinjisa gumbo rako rekuruboshwe kuenda kudivi remuviri wako, ruoko rwako rweruboshwe rwakakotama, ruoko muchibhakera nechiso chako. . Rwezasi gumbo reruboshwe pasi pasi. Ndiyo imwe rep. Dzokorora kasere.

Side Kick Press (kasere)

Dhirowa ibvi mukamuri kamuri, uye wotambanudza gumbo rekuruboshwe kunze kudivi remuviri wako, uchimanikidza kunze chitsitsinho chetsoka yako yakachinjika. Ramba wakasimudza ruoko uye ukakweverwa mukati, uyezve dzoka ibvi kukamuri. Ndiyo imwe rep. Dzokorora kasere.

Kurutivi Kick (kasere)

Kubva pane chinzvimbo chekamuri, pusha gumbo rako reruboshwe kunze kudivi nekukurumidza, uchikwevera mabvi kumashure mukamuri uye wozodzikisa gumbo reruboshwe kumashure pasi. Ndiyo imwe rep. Dzokorora kasere.

Dzokorora akateedzana kune rimwe divi.

Drill #3: Roundhouse

Horse Stance Bata (30 masekondi)

Tanga kumira netsoka dzako dzakafara kupfuura hip-width zvakaparadzana, nemabvi ako nezvigunwe zvakabuda zvishoma. Bhendesa mabvi pamusoro pezvigunwe anenge 90 degrees uye bend bende, uchidhonza maoko muzvibhakera kunze kwembabvu. Bata chinzvimbo ichi kwemasekondi makumi matatu.

Chamber Hold (kasere)

Shift uremu hwako mugumbo rako rerudyi, uye dhonza gumbo rako rekurudyi kumusoro, kupfugama ibvi rako muchiuno nehudyu yako, vhura kune rumwe rutivi uye shandisa ruoko rwako rweruboshwe kudhonza chitsitsinho chako chekuruboshwe chakanangana nemuviri wako. Sunungura uye wezasi gumbo reruboshwe pasi. Ndiyo imwe rep. Dzokorora kasere.

Roundhouse Kick (kasere)

Kubva pane chinzvimbo chekamuri (isina ruoko rwakabata) wedzera gumbo rako rekuruboshwe kuenda kudivi, uchichengeta zvigunwe zvakanongedzera 'kurova' gumbo kunze (funga zvekurova chinhu nesini yako kana pamusoro peshangu yako) wozokotamisa mabvi kumashure mukukurumidza uye kudzikisa gumbo pasi. Ndiyo imwe rep. Dzokorora kasere.

Dzokorora akateedzana (kusanganisira mamiriro emabhiza) kune rimwe divi.

Drill # 4: Kudzoka Kick

Kudzoka Kick (kasere)

Iwe ungangoda tauro kana chimeti kuti ufugame pairi kufamba uku. Tanga pamakumbo mana, uye peta chitsitsinho chako chekurudyi chakananga kumuviri wako, uchichinjisa tsoka yako yekurudyi. Dhinda gumbo rerudyi kumashure kwefudzi rako, uchisundira gumbo rerudyi kure newe, uchiwedzera zvizere. Bendisa mabvi uye dzokera kunotanga chinzvimbo, pasina kurega kurudyi ibvi rabata pasi. Ndiyo imwe rep. Dzokorora kasere.

Kudzoka Kick Kurumidza (ka16)

Dzokorora kukanda kumashure, asi mhanyisa tempo yako, ka16. Ita shuwa yekuchengetedza abs inokweverwa mukati uye kumusoro muviri yakasimba uye yakatsiga paunofambisa gumbo rako nekukurumidza.

Kudzoka Kuwedzeredzwa (ka16)

Chengetedza gumbo rekurudyi rakatambanudzwa pahupamhi hwehudyu, tsoka yakachinjika, uye dzvanya gumbo kumusoro kuseri kwehudyu, uchidzvanya nemuhudyu yako yekurudyi paunenge uchisimudza gumbo. Dzokera kumashure kusvika muchiuno. Ndiyo imwe rep. Dzokorora ka16, nekukurumidza.

1 Leg Plank Bata (30 seconds)

Kuchengeta gumbo rerudyi rakatwasuka, zasi rutsoka rworudyi pasi, kubatisa zvigunwe pasi. Dhirowa abs yako zvakasimba uye simudza ibvi rako rekuruboshwe kubva pasi, uchichengeta rakakotama uye uchitsikirira rutsoka rwako rworuboshwe mukati mehudyu yemukati yegumbo rako rekurudyi. Bata kwemasekondi makumi matatu.

Dzokorora akateedzana kune rimwe divi.

Tambanudza:

Akagara akachinjika makumbo, svika ruoko rweruboshwe nebvi rekurudyi, uchiunza chipfuva pamusoro pechidya chemukati chekurudyi. Bata mweya mitatu yekufema. Dzokorora kune rumwe rutivi.

Ongororo ye