Iyi Yese-Muviri Conditioning Workout Inoratidza Boxing Ndiyo Yakanyanya Cardio

Zvemukati

• Jumping Jacks
• Plank Jacks kuPush-Up
• Punch kunze
• Squat Svetuka kuPlyo Lunge
• Hook (kumusoro nemuviri)
• Kukwira Kwemakomo
• Ruoko Rwerudyi Rwerudyi
• Makumbo Akakwirira
• Jab (kuMusoro neMuviri)
• Plank
• Ongororo ye

Bhokisi haisi nyaya yekukanda zvibhakera chete. Varwi vanoda hwaro hwakasimba hwesimba uye kusimba, ndosaka kudzidzira kunge mutambi wetsiva iri zano rakangwara, kana uchironga kupinda mhete. (Ndosaka bhokisi rave rakakurumbira kufarira.)

"Bhokiseni iguru rovedzo yemuchinjikwa kune chero mujaho nekuti yakakwenenzverwa zvakanyanya asi inodawo kutarisisa kukuru, chinhu chinowanikwa mumitambo mizhinji," anodaro Nicole Schultz, murairidzi wechiratidzo muAllbodyFights, ine nzvimbo muNew York, Boston. , uye Chicago.

Kana iwe uchida kuravira kwemhando yeakazara-muviri cardio Workout mabhokisi anoshandisa kudzidzisa, edza iyi Workout Schultz yakasikirwa chete. Chimiro. Mafambiro acho muenzaniso wezvaungaone mukirasi yeYese Fights BAGSxBODY, musanganiswa wenguva yekudzidziswa kwehuremu hwemuviri uye musanganiswa wetsiva kubva kuhondo dzenhoroondo.

Mamwe mazwi ehungwaru: "Vazhinji vevatangi vanoshandisa mapendekete avo kukanda zvibhakera kupfuura zvakafanira," anodaro Schultz. "Pane kudaro, tarisa pakubata makumbo ako, lats, uye oblique."

Zvamunoda: Hapana midziyo

Inoshanda sei: Pedzisa 2 kusvika ku3 kutenderera kwese kuita Workout, uine 1 mineti yekuzorora pakati pega seti.

Jumping Jacks

A. Mira nemakumbo pamwechete, maoko kumativi.

B. Svetuka tsoka dzakaparadzana, yakapamhama zvishoma pane hupamhi hwehudyu, uku uchitenderedza maoko kuenda kumativi nepamusoro pemusoro.

C. Svetuka tsoka pamwe chete uchidzikisa maoko kumativi kuti udzokere kunzvimbo yekutanga.

Ita vakawanda reps sezvinobvira (AMRAP) kwemasekondi makumi matatu.

Plank Jacks kuPush-Up

A. Tanga mune yakakwira puranga ine tsoka pamwechete.

B. Ita puranga jack: Svetuka tsoka upamhi kupfuura hudyu-hupamhi ukaparadzaniswa, wozodzisvetukira mukati. Ita imwezve puranga jack.

C. Ita kusundira-kumusoro: Bend pamakumbo kugokora chipfuva chakatarisa pasi, kumbomira kana chifuva chasvika kukona kwegokora. Dzvanya kubva pasi kuti udzokere kunzvimbo yekutanga.

Ita AMRAP kwemasekonzi makumi matatu.

Punch kunze

A. Mira mukurwira, tsoka yekuruboshwe yakadzedzereka kumberi. (Kuruboshwe, mira netsoka yekurudyi pamberi.)

B. Kanda jab neruoko rweruboshwe, uchibaya ruoko rweruboshwe wakananga kumberi pakureba kwepafudzi nechanza chakatarisa pasi.

C. Kanda muchinjikwa neruoko rwerudyi, uchirovera ruoko rwerudyi rwakananga mberi paurefu hwemafudzi, chanza chakatarisa pasi, chichitenderedza chiuno chekurudyi kumberi.

D. Bhenda mabvi kuti ukotamire pasi uye ukande imwe jab nekuyambuka kunge uchibaya mumwe mudumbu.

E. Ramba uchikanda rimwe jab uye imwe muchinjikwa munzvimbo yakakwirira, ipapo imwe jab uye imwe muchinjikwa munzvimbo yakaderera.

Ita AMRAP kwemasekonzi makumi matatu.

Squat Svetuka kuPlyo Lunge

A. Mira nemakumbo pamwechete.

B. Svetuka tsoka paupamhi hwemapfudzi zvakaparadzana uye kudzikira mu squat, wobva wasvetuka tsoka kumashure pamwe chete.

C. Svetuka tsoka dzakaparadzana mulunge rekurudyi, uchidzika kusvika mabvi ose aumba 90-degree angles. Pakarepo svetuka tsoka dzichidzokera pamwe chete.

D. Dzokorora kusvetukira kune squat uye lunge, uchichinjisa rutsoka ruri kumberi.

Ita AMRAP kwemasekonzi makumi matatu.

Hook (kumusoro nemuviri)

A. Mirai mukurwa.

B. Kanda chirauro chekurudyi: Gadzira chimiro chekoreko neruoko rwerudyi, chigunwe chakanongedza padenga. Chengetedza chibhakera kubva kurudyi sekunge uri kurovera munhu padivi peshaya. Pivot netsoka yekurudyi kuitira kuti ibvi nehudyu zvionekwe kumberi.

C. Kanda chiredzo chekuruboshwe: Ita chimiro chechirauro neruoko rweruboshwe, chigunwe chakanongedza kusirin'i. Chengetedza chibhakera uchitenderedza kubva kuruboshwe sekunge uri kurova munhu padivi peshaya. Pivot kuruboshwe kuitira kuti ibvi uye chiuno zvitarise kurudyi.

D. Bhenda mabvi kuti ugwadame pasi, uye woita chirauro chekurudyi wobva wasiya chirauro, sekunge uri kurova mumwe munhu mudumbu.

E. Dzokorora, uchikanda chirauro chekurudyi uye chirauro chekuruboshwe panzvimbo yakakwirira, ipapo chirauro chekurudyi uye chekuruboshwe panzvimbo yakaderera.

Ita AMRAP kwemasekonzi makumi matatu.

Kukwira Kwemakomo

A. Tanga munzvimbo yakakwirira yepuranga.

B. Dhonza ibvi rekurudyi wakanangana negokora rakatarisana. Dzorera gumbo rekurudyi papuranga rakakwirira wochinja, uchikwevera ibvi rekuruboshwe wakananga kugokora.

C. Ramba uchichinjanisa nekukurumidza, chengeta chiuno chakadzika uye uremu pamusoro pemaoko.

Ita AMRAP kwemasekonzi makumi matatu.

Ruoko Rwerudyi Rwerudyi

A. Mirai mukurwa.

B. Punch kurudyi ruoko kumberi pakureba kwepafudzi, uchitenderera nerutsoka rwerudyi uye uchibudikira kurudyi hudyu kumberi.

C. Bhenda mabvi kuti ugumbate, wobva wakanda chimwe chibhakera kunge uchibaya mumwe mudumbu.

Ita AMRAP kwemasekonzi makumi matatu. Chinja mativi; dzokorora.

Makumbo Akakwirira

A. Dhonza ibvi rekurudyi uchienda kuchipfuva wopombera ruoko rweruboshwe mudenga.

B. Chinja, uchityaira kuruboshwe ibvi uchienda pachipfuva uye kurudyi ruoko kumusoro.

C. Ramba uchichinjanisa nekukurumidza, kupomba ruoko rwakatarisana negumbo rega.

Ita AMRAP kwemasekonzi makumi matatu.

Jab (kuMusoro neMuviri)

A. Mira mukurwa.

B. Kanda jabs mbiri neruoko rweruboshwe.

C. Crouch, wobva wakanda mamwe majee maviri sekunge uri kubaya mumwe mudumbu.

D. Dzokorora, uchikanda jabs mbiri munzvimbo yakakwirira uye jabs mbiri munzvimbo yakaderera.

Ita AMRAP kwemasekonzi makumi matatu.

Plank

A. Bata puranga repamberi, uchikwevera bhatani redumbu kumusana uye kuchengeta chiuno chiri mumutsara nemapendekete.

Bata kwemasekondi makumi matanhatu.

Ongororo ye