Kuzvidzivirira: Zvinodiwa Nemukadzi Wese Kuziva

Zvemukati

• Iva Nenjere: Gara Uchiziva uye Gadzirira
• Iva Akangwara: Iva Shamwari Chengetedzo
• Iva Nenjere: Buddy System
• Kutiza: Shingairira uye Mudzore
• Tiza: Tiza
• Kurwisa: Dzivirira Kurwisa Kwemberi
• Combat: Dzivirira Kurwiswa kubva Kumashure
• Kurwisa: Dzivirira Kurwisa kubva Kumusoro
• Combat: Palm Strike kusvika Mhuno
• Kudzora Kutya: Kurwisa Kufema
• Vaka Simba: Mamiriro
• Vaka Simba: Core Strength
• Vaka Simba: Balance
• Ongororo ye

"Chengetedzo yemunhu ndeye sarudzo," anodaro Don Seiler, muridzi weKodokan-Seiler Dojo muMinnesota uye munyori we Karate Ita: Kudzidziswa Kwechinyakare kune ese masitaira. "Uye kunyangwe iwe usingakwanise kudzora iyo yekupedzisira nguva dzose, zvirokwazvo unogona kudzora iyo yekutanga. Unofanirwa kuve nehurongwa hwakakwana hwekuzvidzivirira woisa izvi muhupenyu hwako saka zvinongova tsika."

Dzimwe nyanzvi dzokuzvidzivirira dzinobvumirana nazvo. "Zivo isimba. Iwe uchava nechivimbo chakawedzerwa kana iwe uchiziva kupi uye sei kurova kana iwe uchida kuzvidzivirira iwe pachako, "anodaro Robert Fletcher, MMA simba uye mudzidzisi wekugadzirisa uye muvambi weAmerica's Next Great Trainer.

Kuti ikubatsire iwe kuuya neyako wega dziviriro zano rako pachako, nyanzvi dzedu dzinopa avo akanyanya kuraira, akazara neanofanirwa-kuziva mafambiro ekubuda kunze kwechero mamiriro anotyisidzira.

Iva Nenjere: Gara Uchiziva uye Gadzirira

"Teerera kwaunogara nguva dzose," Fletcher anodaro. "Kwete kutya kwekutyaira, asi kuziva kwakanaka." Seiler anobvumirana, achiwedzera kuti "matsotsi anotora avo vavanenge vachitsvaga. Vari kutsvaga mumwe munhu anotsauswa, asingatarisi maziso, ane chinzvimbo chekushaya simba, uye ane zvinhu zvinokosha zvinoonekwa."

Kunyangwe isiri yako mhosva kana iwe uriwe wakabatwa nemhirizhonga, unogona kudzikisa njodzi yako nekugara uchibatikana uye wakangwarira, anodaro Seiler. Anokurudzira kudzidzira "ko kana" zviitiko.

"Tarisa-tarisa pauri uye ufunge 'Chii chandingaite izvozvi kana mumwe munhu ainditevera?' wobva waona kuti wagadzirira kuita zvaunenge waronga."

Mamwe matipi ehunyanzvi: Chengetedza foni yako kugadzirira (asi usatumira mameseji kana kutaura nezvayo), takura chikwama chine tambo yemuviri kuti uchengetedze maoko ako, ziva kuti makiyi ako aripi usati wasvika kumotokari yako, uye chengeta peya yemafurati muhomwe yako saka haufanire kumhanya muzvitsitsinho.

Iva Akangwara: Iva Shamwari Chengetedzo

Seiler Seiler, imwe yedzakanakisa, uye yakanyanya kufuratirwa, nzira dzekuzvidzivirira ndedzekuti "ugare padhuze nevanhu vanobhadharwa kuti vakuchengetedze, sevachengeti, mapurisa, uye ma bouncer. kukwazisana uye kunyemwerera kusimbisa kuwirirana."

Dan Blustin, murwi wemakore gumi nemashanu, anobvumirana nazvo. "Kunyangwe kudyidzana kudiki kunondibatsira kukurangarira, uye ini ndichave ndakanyanya kukuchengetedza ziso." Kukanganisa kwakanyanya kwaanoona vakadzi vachiita? Kusiya chinwiwa chavo chisina munhu kana kubvuma kunwa nemunhu wavasingazive,” anodaro.

Iva Nenjere: Buddy System

Vasikana vakanaka pane zvinopfuura kungokuudza kuti pane bepa rechimbuzi rakanamira pasikiketi rako kana kuti mukomana akanaka ari kukuongorora.

"Shamwari dzako dzinogona kunge iri sosi huru yekukuchengetedza," Seiler anodaro, uyo anoratidza kutarisana kana iwe uchitaura kuti iwe ugone kupeta chikamu chako chekuona. Zvakare, ita shuwa kuti iwe unogadza purogiramu yako neshamwari dzako usati waenda kunze kuti vazive nguva yekukutarisira iwe-uye nguva yekufunganya kana usinga ratidze.

Kutiza: Shingairira uye Mudzore

"Chivimbo chechirongwa, simba, uye simba," Fletcher anodaro. "Izvi zvakakosha zvakanyanya, kwete chete mune inogona kuzvidzivirira mamiriro, asi muhupenyu."

"Kana paine chinoitika, unofanirwa kunge watosarudza zvauchazoita," anodaro Seiler. "Dzokera kune yako chii-kana hurongwa ugoita nekukurumidza uye nekukurumidza." Rangarira: Matsotsi anowanzo tsvaga nyajambwa ari nyore, uye achadzivisa avo vane chimiro chekuzvivimba, kudzikama, uye kutarisisa.

Tiza: Tiza

"Zvinogara zviri nani kudzivirira kusangana kana zvichibvira," anodaro Seiler. "Ita chero chinotora kuti ubve mune yakashata mamiriro isati yashanduka kuita kurwa."

Fletcher anorayira vakadzi kuti vateerere ura hwavo. "Vimba nehunhu hwako. Kana chimwe chinhu chisiri kutaridzika zvakanaka kana kunzwa zvakanaka, vimba iko kunzwa!" Usafuratira zviratidzo zvekunyevera, Seiler anowedzera. "Usatya kutarisa 'anoreva' kana 'asina hunhu' kana 'mbeveve-ingobuda ipapo."

Kana kukonana kusingadzivisiki, usakanda mapfumo pasi! Tevere, nyanzvi dzedu dzinogovana shanu dzinofanirwa-kuziva mafambiro ekurwisa mhando dzakajairika dzekurohwa kwepanyama.

Kurwisa: Dzivirira Kurwisa Kwemberi

Kana mumwe munhu akabata iwe kumberi, tanga nekumonyanisa chiuno chako kure navo pane kudhonza neshure. Izvi zvinovadhonza zvishoma kubva pachiyero uye nekukuisa iwe munzvimbo iri nani yekutevera inotevera.

Zvadaro, tora pasi peshaya yavo uye usvine nesimba sezvaunokwanisa. "Kunyangwe mwana anogona kudzvanya zvine simba kuti abvise trachea yemumwe munhu," Seiler anodaro. Anokurudzira kuzvidzivirira uku pamusoro pekukava kwakakurumbira kugiro nekuti nepo nzira iyi ichirwadzisa, haigarogonesa anorwisa. "Asi kana asingakwanise kufema, anoregedza," anodaro.

Combat: Dzivirira Kurwiswa kubva Kumashure

Kana mumwe munhu akabata iwe kumashure, hunhu hwako hungangove hwekurwa kuti ubve, asi vakadzi vazhinji havazove nehurefu kana simba rekutiza kubva kune anorwisa nenzira iyi, Seiler anodaro. Pane kudaro, anorayira kubata chigunwe chimwe kana zviviri zveruoko rweanorwisa uye achikwevera zvakasimba kure uye pasi. "Zvinorwadza zvisingaite uye vanozoregedza kubata kwavo."

Imwe nzira ndeyekuruma ruoko rwavo vobva vatenderedza nedivi vakananga kune muvengi. Nenzira iyi, unogona kutsvedza pavanofamba ruoko rwavo.

Kana mumwe munhu akakubata neruoko rwako, tendeudzira chigunwe chako kumuviri wako, kotamisa gokora rako, uye tendeuka nekukurumidza kubva paari kuti apwanye kubata kwavo. Iyi yakanaka yekudzidzira saka haufanire kufunga mudambudziko.

Kurwisa: Dzivirira Kurwisa kubva Kumusoro

Kurwiswa kubva kumusoro-kwakaipisisa-chiitiko chevakawanda vedu - zvinonetsa kutiza, asi pachine zvakawanda zvaunogona kuita kuti udzore, Seiler anodaro. "Kana iwe uine rimwe kana maoko maviri akasununguka, svina huro yavo kana kusvina maziso avo. Asi ita shuwa kuti unozviita sezvaunoreva. Kana uchizorwa, unofanirwa kuenda zana muzana."

Kana maoko ako akarovererwa, Seiler anoti, iwe une sarudzo yekunyepedzera kutevedzera kana kugadzira chinokanganisa- "kurova, kuridza mhere, kuruma, kupfira, chero zvaungaite" -uye wozomirira mukana wekusunungura maoko ako.

Combat: Palm Strike kusvika Mhuno

Imwe nhanho yekurwa inoshanda nemazvo mumamiriro mazhinji, Fletcher anoti, ruoko rwepfumo ruine kurova kwemuchindwe kumhuno yavo (mhino inonetseka zvakanyanya uye zvinokonzeresa misodzi kudzima kuona kwavo) kana kuvhara maziso avo.

Kudzora Kutya: Kurwisa Kufema

Chishandiso chakakoshesesa muhondo ipi neipi ndicho chinonyanya kufuratirwa, Seiler anodaro. "Iko kugona kudzora kutya kwako uye kudzikamisa muviri wako kunokutendera iwe kuti ufunge zvakajeka."

Masoja, mapurisa, vanodzima moto, uye nevamwe vanogona kusangana nehondo muhupenyu hwavo hwezuva nezuva vanodzidziswa hunyanzvi hunonzi "kufema kwekurwa" kubatsira kukunda kutya kwavo. "Zviri nyore kuita," Seiler anodaro. "Tora mweya mupfupi kuburikidza nemhino dzako uchiteverwa nehurefu hwakareba. Izvi zvinodzora kurova kwemoyo wako uye nekubata yako parasympathetic nervous system, ichikubatsira iwe kushanda kuburikidza nekutya."

Anowedzera kuti izvi zvinonyatsoitwa paunenge usina kunetseka kuitira kuti zvingoitika paunenge wava kuzvida.

Vaka Simba: Mamiriro

"Iva netsika yekudzidzira maitiro akanaka, akasimba," anodaro Fletcher. "Chengeta musoro wako kumusoro, mapendekete kumashure, uye ufambe 'musimba.' "Izvi zvinotumira meseji kune anogona kurwisa kuti iwe usave nyore kunangwa, uye kuti pane mukana mukuru wekuramba - uye ndizvo chaizvo zvavasingade!"

Seiler anokurudzira kudzidzira iyo yakapfava yoga posture gomo pose. Mira munzvimbo yakasununguka hip-width stance nemaoko ari kumativi uye zvanza mberi. Vhara maziso ako, tora mweya wakadzika, uye paunenge uchibuditsa mweya, tenderedza mapepa ako kumusoro, kumashure, uyezve pasi.

Vaka Simba: Core Strength

"Nheyo yakasimba yakakosha kune yese yekuzvidzivirira kufamba," Seiler anodaro. Simbisa nzvimbo yako yepakati nemaitiro akareruka epuranga anoshanda musimboti wako wese, kusiyana nemasit-ups kana macrunches anongobata mamhasuru mashoma uye asingashande mafambiro.

Dzvanya pano kuti uone mamwe edu aunofarira mapuranga akasiyana. Iwe unogona kuwedzera mashoma mumaitiro ako aripo kana kusanganisa ese manomwe kuita imwe mhondi abs Workout.

Vaka Simba: Balance

Kuvaka chiyero chako kunogona kukubatsira kuti urambe uri patsoka dzako paunenge uchisundirwa kana kudhonzwa, kunyangwe iwe uchishamisika. Simbisa chako nekudzidzira muti pose: Shift yako huremu kuruboshwe gumbo.Dhirowa ibvi rako rekurudyi muchipfuva chako, tora makumbo ako, uye pfuurira pasi petsoka yako yekurudyi kuruboshwe rwako. Kana iwe uchinzwa kusununguka chengeta ruoko rwako pamagumbo ako paunenge uchimanikidzwa muchidya chako.

Kana iwe uri kuwana chiyero chako zviri nyore, svika pamaoko ako kumusoro kana kudzvanya zvanza zvako pamberi pechipfuva chako. Kana izvi zvichinetsa nenzira inotyisa, isa zvigunwe zvako pasi uye zorora rutsoka rwako mumakumbo ako. Dzvanya zvanza zvako pamwe chete pamberi pechipfuva chako. Gara pano kwenguva yakareba gumi, kufema kwakadzika. Dzoka pakumira kwegumi refu, kufema kwakadzika uye edza chinhu chimwe chete kune rumwe rutivi.

Ongororo ye