Hobaneng ha Mosali e mong le e mong a lokela ho eketsa bonono ba ntoa ho tloaelo ea hae ea boikoetliso

Litaba

• 1. Ke cardio e sehiloeng ka holimo.
• 2. O tla betla abs e matla le maoto a otileng.
• 3. Ho na le bonase e kholo ea kelello.
• Bonono bo Ratoang ba Ntoa
• Tlhahlobo bakeng sa

Ka lithupelo tse ngata tsa karate ho feta kamoo u ka bolelang, ho tla ba le e lumellanang le lebelo la hau. 'Me ha ua tlameha ho ea dojo ho fumana tatso: Liketane tsa boikoetliso tse kang Crunch le Gold's Gym li tlaleha hore lihlopha tsa bona tsa ntoa tse tsoakiloeng-UrbanKicks Ass le BodyCombat, ka ho latellana-li hola ka potlako, le mabokose a kang CrossFit Outbreak New York Toropo e fa Muay Thai ho tlatsa li-WOD tsa hau. (Li-celebs tsena kaofela li kenella lithutong tsa ntoa.) "Marathi a u thusa ho ithuta mekhoa e mecha e matla ea ho sebelisa 'mele oa hau," ho bolela Dan Roberts, hlooho ea koetliso ea sehlopha sa Dan Roberts New York City le London, eo hangata e kenyelletsang Muay Thai, kung fu, le papali ea litebele lihlopheng tsa hae le bareki. "Ho feta moo, lipapali tsa ntoa ke boikoetliso bo bongata ba 'mele o felletseng." Mona ke ka lebaka leo u tla batla karolo ea ketso.

1. Ke cardio e sehiloeng ka holimo.

Lebella ho rotha mofufutso ha u ntse u otla mokotla o boima kapa o phalla ka har'a li-combos - empa nako e tla feta. "Ke motsamao o sa feleng," Roberts o re. "U mpa u lahleha ho eona." Hape, ho e kopanya mateng ke tsela e nang le tšusumetso e tlase ea ho fihlela matla a holimo. (Leka boikoetliso bona ba yoga Capoeira mash-up.)

"Bonono ba ntoa bo sebelisa lifofane tsohle tse tsamaeang le mekhoa e mengata ea ho tsamaea, e leng molemo bakeng sa thibelo ea likotsi," ho hlalosa mokoetlisi Erin Gregory, mookameli oa nts'etsopele ea naha ho Gold's Gym.

2. O tla betla abs e matla le maoto a otileng.

Ha e le hantle ha u rema le ho otla ka matsoho. "Matla a litebele a tsoa mantsoeng," Gregory o re. "U boetse u hloka matla a mantlha ho tsitsisa 'mele oa hau ha u raha; ho seng joalo u tla oa."

Ho sa le joalo, maoto a hau a rua molemo ho tsohle tse rahang hape: Ho thunya ho raha ho nka mesifa e mengata, ho kenyelletsa le glutes, hamstrings, manamane le mesifa e fapaneng e tsitsitseng. (Boikoetliso bona bo boima ba dumbbell bo tla chesa mesifa ea hao ea leoto ka tsela e molemohali.)

3. Ho na le bonase e kholo ea kelello.

Roberts o re: "Bonono ba ntoa bo ntse bo lekana le ho aha semelo joalo ka ho ithuta ho loana." "Ba matlafatsa boikokobetso, boitšoaro le tlhompho." makhabane ao a fetolela likarolong tse ling tsa bophelo ba hau, joalo ka ho matlafatsa likamano tse tiileng. Joalo ka ha Roberts a re, "Melemo e feta botle bo botle."

Bonono bo Ratoang ba Ntoa

Karate le kung fu li ratoa haholo, empa ho na le lithane tsa lipapali tsa ntoa tseo u ka khethang ho tsona, ho kenyelletsa le tsena. Sheba Dojos.info bakeng sa sekolo sa lehae se ikhethileng ka taeo eo u e khethang.

• Muay Thai Papali ea naha ea Thailand, e sebelisang lifeisi, litsoe, mangole le tse ling. (Bala haholoanyane ka mokhoa ona o thata oa martial arts.)
• Jujitsu E tsoa Japane, e tsepamisitse maikutlo holim'a likoti le liloko tse kopaneng.
• Tae Kwon Do Papali ea ntoa ea Korea e tsebahalang ka ho hatisa ho raha.
• Krav Maga E etselitsoe sesole sa Isiraele, e shebana le boiphihlelo bo sebetsang ba ho itšireletsa, joalo ka ho sebelisa litsoe le mangole khahlanong le mohanyetsi oa hau.

Tlhahlobo bakeng sa