Shape Studio: Koetliso ea Boikoetliso ba 'Mele oa' Mele ho tsoa Gloveworx

Litaba

• Gloveworx Boxing Thupelo
• Ho futhumatsa: Ys, Ts, Ws
• Ho futhumatsa: Bulldog Walk-Out
• Shadowboxing: Jab, Jab, Cross
• Shadowboxing: Weave & Punch
• Shadowboxing: Mekhoa e metle
• Shadowboxing: Punch Combo
• Tlhahlobo bakeng sa

Cardio ke eona e matlafatsang maikutlo ka ho fetesisa bakeng sa ho ikoetlisa hanghang hanghang le boemo ba hau ba kelello. (Bona: Melemo Tsohle ea Boikoetliso ba Kelello)

Mabapi le tsa morao-rao, e eketsa liprotheine tsa bohlokoa joalo ka BDNF (neurotrophic factor) e tsoang bokong. Jennifer J. Heisz, Ph.D., eo e leng setsebi sa kinesi Univesithing ea McMaster, Ontario, Canada, o re: “BDNF e tlaase.

Ka bobeli cardio e tsitsitseng le HIIT spark BDNF, empa HIIT e hlahisa tse ling. Ha nako e ntse e ea, uptick eo e bolela ho theha lisele tse ngata tsa boko ka har'a hippocampus - sebaka seo u batlang ho se pompa. Heisz o re: "Hippocampus e kenya letsoho ho koaleng khatello ea maikutlo, [ho fokotsa] maemo a" hormone "ea khatello ea maikutlo 'meleng oohle."

Phuputsong e McMaster, libeke tse tšeletseng tsa Cardio e tsitsitseng kapa HIIT e sirellelitse litapole tsa mehleng ea khale ho khatello ea maikutlo. Tlhokomeliso e le 'ngoe: E-ea u tsitsitse haeba u le mocha. (Sehlopheng se sa koetlisoang, HIIT ka nakoana e eketsehile khatello ea maikutlo.)

Kopanya HIIT le papali ea litebele — boikoetliso bo nang le melemo ea eona e matlafatsang —'me u tla tloha u ikutloa u le sebapali se hloahloa.

Leyon Azubuike, mothehi oa Gloveworx, setsi sa litebele sa California le New York City, o re: “Litebele li ikhetha tabeng ena. "Ho na le thabo ea ho ithuta tsebo e ncha, tokollo ea kelello ea ho ba teng ha o ntse o tsepamisitse maikutlo ho li-combos, le tokollo ea 'mele ea ho ikopanya le mokotla o boima." Ka mantsoe a mang, e fihla sebakeng sa thabo. (Hape leka: Boikoetliso bona ba 'Mele oa Boemo ba' mele bo paka hore Boxing ke Cardio e Molemohali)

Mona, Azubuike o u tataisetsa kemisong eo u ka e etsang lapeng — ho sa natsoe boemo ba hau. O re: "Motho e mong le e mong a ka ema ka leeme. Ho tloha moo, o ka etsa li-punch combos ka tatellano e potlakileng bakeng sa ho phatloha ha cardio kapa ho otla ka matla a le mong. Bona hore na ke metsamao efe e entseng motsoako oa hae o khahlisang bongata sethaleng sa rona sa morao-rao sa Shape Studio.

Gloveworx Boxing Thupelo

Kamoo e sebetsang kateng:Shebella moemo oa Azubuike o shebaneng le video e kaholimo, ebe u fumana Rx ea boithapollo ka tlase.

O tla hloka:'Mele oa hau le sebaka se itseng. (Haeba ha u e-so behe litebele pele, u kanna ua batla ho shebella se hlalosang ka potlako hore na u ka etsa joang litebele tsohle tse kholo.)

Ho futhumatsa: Ys, Ts, Ws

A. Ema ka maoto a arohaneng ka bophara ba noka, matsoho ka mahlakoreng. Hinge haholo hanyenyane lethekeng ka mangole a kobehileng sebakeng se loketseng. Rōlela mahetla holimo, morao le tlase, ho qala boemong ba ho se jele paate.

B. Phahamisetsa matsoho pele le holimo, matsoho a pharaletse hanyane ho feta bophara ba mahetla, a kopanya mahetla, ho theha sebopeho sa "Y" ka 'mele. Khutlisetsa morao ka potlako ho khutlela ho qala. Pheta makhetlo a 3.

C. Phahamisa matsoho ka mahlakoreng, matsoho a shebile pele, a etsa sebopeho sa "T" ka 'mele. Potlakisa motsamao o khutlelang ho qala. Pheta makhetlo a 3.

D. Hanela pele hanyane, matsoho a kopane ka pel'a lirope ka matsoho a kobehileng. Phahamisa matsoho morao hore a be le sebopeho sa "W", u boloke matsoho a kobehile 'me liatla li shebile pele.

Etsa lihlopha tse 2.

Ho futhumatsa: Bulldog Walk-Out

A. Qala ka holim'a letlapa matsohong le mangole, ka mahetla ka ho toba holim'a matsoho le letheka holim'a mangole. Phahamisa mangole ka lisenthimithara tse 'maloa ho tloha fatše ho qala.

B. Ho boloka letheka le le tlase, tsamaea ka matsoho ho ea pele ho kena lepolankeng le phahameng.

C. Ho tsamaea matsoho morao ho khutlela ho qala.

Etsa lihlopha tse 2 tsa makhetlo a 3 ho isa ho a 5.

Shadowboxing: Jab, Jab, Cross

A. Qala ka boemo ba litebele: maoto a pharaletse hanyane ho feta bophara ba mahetla kantle le leoto le letšehali ka pele le litebele tse sirelletsang sefahleho (leoto le letona ka pele ha o setse). Eya pele ka leoto le letshehadi mme o otlolle letsoho le letshehadi pele ka taolo, o potoloha palema o shebile fatshe (jab ka letsoho la hao le letona haeba o le setseng). Kgutlela morao kapele mme o kgutlisetse letsoho le letshehadi sebakeng sa ho qala. Ke jab eo.

B. Etsa jab ea bobeli.

C. Setulong sa litebele, potoloha letheka le letona ho ea pele 'me u sutumele ka leoto le letona ho fihlela serethe se theoha fatše, u suthisetsa boima ba 'mele ho ea pele 'me u otlolle letsoho le letona ho ea pele ho otla, ho potoloha palema ho sheba fatše. Ka potlako otla feisi e ka letsohong le letona ho khutlela sefahlehong. (Hape, hona ho tla fapana le hoo haeba u le leqele.) Hona ke sefapano.

Etsa lihlopha tse 2 tsa makhetlo a 3 ho isa ho a 5.

Shadowboxing: Weave & Punch

A. Qala ho ema ka litebele ka litebele holimo.

B. Lahlela jab, ebe sefapano.

C. Ka sefahleho se lebetseng sefahleho, kotama fatše 'me u nke mohato o ka ho le letona. Seo ke se lohang.

D. Thunya, 'me u akhele sefapano. Ebe u lahlela hakisi: Sesa letsoho le letšehali (le kobehile ka leqhubu la likhato tse 90) ebe u tsoka joalo ka ha eka u phunya motho mohlahareng. Eketsa leoto le ka pele hore lengole le letheka li shebane ka ho le letona.

E. Lahlela sefapano se seng.

F. Khutlela ka letsohong le letšehali ho khutlela ho qala.

Etsa lihlopha tse 2 tsa makhetlo a 3 ho isa ho a 5.

Shadowboxing: Mekhoa e metle

A. Qala ho ema ka litebele ka litebele holimo.

B. Fetolela letheka le letona ho ea pele, o pota ka bolo ea leoto le letona, lupu 'me u tsokotse letsoho le letona holimo joalokaha eka u otla motho selelung. Sireletsa selelu ka letsoho le letšehali nakong eohle ea ho sisinyeha. Ke tsela e nepahetseng.

C. Pheta ka ho le letšehali, empa u se ke ua penya leoto le ka morao; ho ena le hoo, otlolla letheka le letšehali ho ea pele ho beha matla a mangata ka mora kotlo. Ke tsela e ka letsohong le letšehali.

D. Lahlela sesebelisoa se seng se nepahetseng.

E. Otla ka ho le letona, ebe u pheta, u lahlela lintlha tse tharo.

F. Khutlela ka letsohong le letšehali ho khutlela ho qala.

Etsa lihlopha tse 2 tsa makhetlo a 3 ho isa ho a 5.

Shadowboxing: Punch Combo

A. Qala ka boemo ba litebele u phahamisa litebele.

B. Lahlela jabs tse peli le sefapano.

C. Loha ka ho le letona. ebe u lahlela li-uppercuts tse tharo.

D. Khutlela ka letsohong le letšehali ho khutlela ho qala.

Etsa lihlopha tse 2 tsa makhetlo a 3 ho isa ho a 5.

Makasine ea Shape, Khatiso ea December 2019

Tlhahlobo bakeng sa