Studio ea Shape: Boikoetliso ba Potoloho ea Lehae ea Boxing

Litaba

• HIIT Boxing Matla Potoloho
• Beha 1: Maoto a Potlakileng + Plyo Lunge
• Beha 2: Sprawl Row + Double 180
• Seta 3: Tobetsa litulo tsa squer
• Tlhahlobo bakeng sa

Ha o ntse o qala ho fufuleloa, 'mele oa hau o etsa ho fetang feela ho khallela likhalori seboping.Jill Kanaley, Ph.D., phepo ea phepo le ho ikoetlisa moprofesa oa physiology Univesithing ea Missouri le American College of Sports Medicine. (Related: Na U ka Potlakisa Metabolism ea Hao?)

Ho sututsa lebelo la hau kapa koetliso ea matla ke senotlolo. Nakong ea boikoetliso, lihomone tsena li sebelisoa feela ha litlhoko tsa matla le mesifa li fihla boemong bo itseng ba matla. Ho molemo le ho feta, basali ba atisa ho hlahisa hormone ea kholo ea batho 'me ba tla ba le tlhōrō e phahameng ea ho ikoetlisa, ho bolela Kanaley. (Related: Hobaneng o sa fumane Endorphin Rush ho tloha ho Phahamisa boima ba 'mele)

Kemiso ea nakoana ea matla a tukang ka potlako e susumetsa lipakete ka matla ho matlafatsa metabolism- le lihomone tse hahang mesifa. Kahoo re ile ra ea ho mokoetlisi Tatiana Firpo, eo e kileng ea e-ba sebapali sa boikoetliso ba papali ea litebele Everybody Fights, eo joale a etelletseng pele ho ikoetlisa inthaneteng (ho kenyeletsoa le berevolutionaire.com), ho theha potoloho e bululetsoeng ke litebele e fihlang sebakeng seo.

Firpo o re: "Batho ba ka 'na ba se ke ba hlokomela kamoo punch e' ngoe le e 'ngoe e hlileng e leng li-reps tse peli."

Mokhoa o ts'eletseng oo a o kopantseng - o tla etsa li-supersets tsa litebele tsa metsotsoana e 30, ho kenyeletsoa litebele le metsamao ea plyometric - e eketsa matla ka sete ea li-dumbbell tse bobebe. O re: "Ka ho eketsa boima ba 'mele, u fumana mosebetsi o mongata le ho feta." 'Me ka metsamao eohle e kang ho thella le matata, u ntse u etsa li-squats ha u ntse u tsamaea. Tsoela pele, ikopanye le eena "ka selikalikoe!"

HIIT Boxing Matla Potoloho

Kamoo e sebetsang kateng: Etsa metsotsoana e 30 ea boikoetliso ba pele sethaleng ka seng, ebe metsotsoana e 30 ea motsotsoana. Tsoela pele ho fapanyetsana habeli ho feta (bakeng sa kakaretso ea mekhahlelo e meraro) pele u fetela sete e latelang.

O tla hloka: Sebaka sa ho tsamaea le li-dumbbell tse peli tsa boima bo bohareng

Beha 1: Maoto a Potlakileng + Plyo Lunge

Maoto a Maoto a Potlakileng

A. Qala ho ema u le boemong ba ralitebele ka leoto le letšehali le lebileng pele, litebele li lebela sefahleho, 'me u kene ka litsoele ho qala.

B. Ho lula libolo tsa maoto a hao u khumame ka mangole, suthisa boima kapele ho tloha leotong le leng ho ea ho le leng, ka nako e le 'ngoe u akhele li-jabs (kotlo pele ka letsoho le letšehali) le lifapano (litebele tse tsoelang pele ka letsoho le letona).

C. Pheta metsotsoana e 30.

Setlankana Plyo Lunge

A. Qala boemong ba marapo ka leoto le letona pele le mangole a kobehileng ka likhato tse 90 (kapa ka tlase kamoo ho ka khonehang), ka litebele tse sirelletsang 'nete.

B. Ha u tšoere boemo ba marapo, qoelisa (thella) mahetla a hao ka ho le letona hang 'me u le letse joalo ka ha eka u qoba litebele.

C. Tlolela 'me u fetole maoto, u koale butle ha u tsubella leoto le letšehali pele. Pheta, u thella mahlakoreng ka bobeli pele u qhoma le ho fetola maoto hape ho khutlela ho qala. (Ho fetola, khutla ka maoto ho ea sebakeng se ka morao ho fapana le ho tlola. Ho etsa hore ho be thata, eketsa litekanyo tsa matsoho.) Pheta metsotsoana e 30.

Pheta sete makhetlo a 3 ka botlalo.

Beha 2: Sprawl Row + Double 180

Sprawl Row

A. Ho qala ka boemo ba litebele ka litekanyo tsa fatše fatše ka pele ho maoto ka bophara ba mahetla ka bophara.

B. Lahlela li-uppercuts tse 'nè (mahlakore a fapanyetsanang).

C. Inama fatše ho nka litekanyo (kapa, ntle le litekanyo, jala matsoho fatše ka bophara ba mahetla ka bophara) ebe u qhomela maoto ho lepolanka le pharaletseng.

D. Tsamaisetsa boima bo nepahetseng ho ea fihla likhopong, 'me letheka le le lekane 'me le sa sisinyehe ka lehlakoreng le leng. Khutlisa boima ba 'mele fatše' me u phete ka lehlakoreng le letšehali.

E. Tlolela maoto pele 'me u eme ho khutlela ho qala. Pheta metsotsoana e 30.

Habeli 180

A. Qala ka boemo ba litebele. Lahlela litebele tse 'ne, li-jabs tse fapaneng le lifapano.

B. Squat se nang le sefahleho se lebetseng sefahleho, ebe o tlolela le ho potoloha likhato tse 180 ho tobana le lehlakoreng le leng, o lula o le bonolo ka har'a squat.

C. Hang-hang qhoma 'me u fetole likhato tse 180 ka lehlakoreng le fapaneng ho khutlela ho qala. (Ho etsa hore ho be thata, eketsa litekanyo tse bobebe tsa letsoho.) Pheta metsotsoana e 30.

Seta 3: Tobetsa litulo tsa squer

Boxer Sit-up

A. Robala o shebile fatše le maoto a lenngoeng 'me mangole a khumame ho ea siling.

B. Ho boloka litebele li lebela sefahleho, sebelisa abs ho lula hoo e ka bang 3/4 ea tsela. Lahla jab le sefapano.

C. Butle butle torso ho khutlela ho qala. Pheta metsotsoana e 30.

Khatiso ea Squat

A. Qala ho ema ka maoto a pharalla hanyenyane ho feta ka bophara ba noka, boima letsohong le leng le le leng bo kolokile bophahamo ba mahetla.

B. Ka tlase ho squat ho fihlela lirope li tšoana le fatše (kapa li le tlase kamoo ho ka khonehang).

C. Tobetsa ho tloha bohareng ba leoto ho ema, ho potoloha mahetla le letheka ho ea ka ho le letšehali ha ka nako e le 'ngoe u hatella dumbbell e ka holimo, u beha letsoho ka ho toba mahetleng.

D. Li-dumbbell tse tlase ho mahetla le ho shebana pele, ebe u squat ho qala rep e latelang ebe u pheta ka lehlakoreng le leng. Pheta metsotsoana e 30.

Pheta sete makhetlo a 3 ka botlalo.

Tlhahlobo bakeng sa