Boikoetliso bo matla ba Kickboxing bakeng sa ba qalang bo tla u rotha ka mofufutso

Litaba

• Metsotso e 15 Kakaretso ea ho futhumatsa 'Mele
• Kakaretso ea 1: Jab, Cross
• Kakaretso ea 2: Jab, Cross, Hook Left, Right Hook
• Mohato 3: Jab, Cross, Left Uppercut, Right Front Raha
• Mohato 4: Jab, Cross, Jab, Right Roundhouse, Left Front Kick
• Round 5: Cross, Left Uppercut, Right Hook, Left Roundhouse
• Kakaretso ea 6: Jab, Cross, Jab, Cross, Left Roundhouse, Right Roundhouse
• Potoloho ea lebelo: Jab, Cross
• Li-Drills tsa Bo-mphato
• Tlhahlobo bakeng sa

Haeba u hlolohetsoe boikoetliso ba "kickboxing" ho Facebook Live setsing sa studio sa ILoveKickboxing se New York City, ha ho na lebaka la ho tšoenyeha: Re na le video e felletseng ea boikoetliso hona mona, e mofufutso #ShapeSquad le kaofela. Haeba u na le mokotla o hlabang lapeng, e-ea ho oona. Haeba ho se joalo, o ntse o ka iphuthumatsa o le mong (ke 'molai) ebe o etsa litebele le ho raha joalokaha eka o otla motho e mong. Tlhahiso: U sa hopola motho eo ea tšabehang ea tsoelang pele ho u romella molaetsa? Kapa mookameli ea u laelang ka mosebetsi ka 5 p.m. ka Labohlano? Kapa motho ea nkileng kotara ea hau ea kofi ho Starbucks? Joale ke nako ea ho ntša khalefo ea hau. (U batla ho kenyelletsa matla a mang hape? Ka mor'a moo leka mokhoa ona oa kettlebell kickboxing.)

Kamoo e sebetsang kateng: Etsa mofuthu (oo o ka nahanang hore ke karolo e thata ka ho fetesisa - o se ts'oenyehe, le rona re ne re shoa). Ebe u shebella video 'me u etse mekhahlelo eohle e tšeletseng ea motsoako oa kickboxing hammoho le mokoetlisi Jenna Ortiz oa ILoveKickboxing. Potoloho ka 'ngoe ke metsotso e meraro; tsoela pele ho etsa motsoako ho fihlela buzzer e lla, e etsa AMRAP (li-reps tse ngata kamoo ho ka khonehang). Ebe u e qeta ka lebelo la lebelo la motsotso o le mong le potoloho ea molekane oa motsotso o le mong (haeba u na le eona). Se ke oa hlanya haholo ka lebelo-ha ho tluoa tabeng ea kickboxing, sebopeho le matla li bohlokoa ho feta.

Metsotso e 15 Kakaretso ea ho futhumatsa 'Mele

- Jog (metsotsoana e 30)

- Mangole a phahameng (metsotsoana e 15)

- Butt-Kicks (metsotsoana e 15)

- Maoto a lebelo (metsotsoana e 15)

'Mele o ka Holimo

- Plank (metsotsoana e 20)

- Li-push-ups (metsotsoana e 20)

- Triceps push-up (metsotsoana e 20)

- Li-push-up tsa litaemane (metsotsoana e 20)

- Ho sutumetsoa hohle (metsotsoana e 20)

Ea mantlha

- Tšoara sekoti (metsotsoana e 30)

- Ho phahamisa maoto (metsotsoana e 30)

- Li-sit-ups tse felletseng (metsotsoana e 30)

- Libaesekele (metsotsoana e 30)

Maoto

- Squat hold (metsotsoana e 30)

- Li-squats tsa ho kena le ho tsoa khafetsa (metsotsoana e 30)

- Li-squats tsa letsoho le le leng (metsotsoana e 30)

- matsoho a mabeli (palema ho moseme) squats kahare le kantle (metsotsoana e 30)

Pheta ho futhumala hape hape, ebe u phethela ka motsotso o le mong oa li-burpees tsa AMRAP.

Kakaretso ea 1: Jab, Cross

A. Qala ho ema ka maoto ka bophara ba noka, ho thekesela hoo leoto le letšehali le leng ka pele ho leoto le letona 'me mangole a kobehile. Matsoho a lebetse sefahleho.

B. Phunya letsoho le letšehali ka ho toba, palema e shebile fatše, 'me letsoho le otlolohile (jab). Ebe oe khutlisetsa morao ho lebela sefahleho.

C. Eketsa leoto le letona le lengole hore letheka le shebane pele, ha u ntse u otla letsoho le letona le otlolohile pele, palema e shebile fatše (sefapano).

D. Khutlela ho qala ka matsoho a lebelang sefahleho.

Tsoela pele ho etsa AMRAP metsotso e 3, u ela hloko sebopeho ho feta lebelo.

Kakaretso ea 2: Jab, Cross, Hook Left, Right Hook

A. Qala ho ema ka maoto ka bophara ba noka, ho thekesela hoo leoto le letšehali le leng ka pele ho leoto le letona 'me mangole a kobehile. Litebele li lebela sefahleho.

B. Lahlela jab ka letsoho le letšehali, ebe sefapano ka letsoho le letona.

C. Theha sebopeho sa hakisi ka letsoho le letšehali, monwana o supang siling. Sesa setebele ho tloha ka letsohong le letšehali joalo ka ha eka u phunya motho lehlakoreng la mohlahare. Pivot ka leoto le letšehali e le hore lengole le letheka li shebane ka ho le letona (hakisi ea leqele). Otlolla letsoho ho lebela sefahleho.

D. Etsa motsamao o ts'oanang ka lehlakoreng le letona, pivoting leoto le letona le lengole kahoo letheka le shebile pele (hakisi e nepahetseng). Khutlela ho qala ka matsoho a lebelang sefahleho.

Tsoela pele ho etsa AMRAP metsotso e 3, u ela hloko sebopeho ho feta lebelo.

Mohato 3: Jab, Cross, Left Uppercut, Right Front Raha

A. Qala ho ema ka maoto ka bophara ba noka, ho thekesela hoo leoto le letšehali le leng ka pele ho leoto le letona 'me mangole a kobehile. Litebele li lebela sefahleho.

B. Lahlela jab ka letsoho le letšehali, ebe sefapano ka letsoho le letona.

C. Hula letsoho le letšehali haufi le letheka le letšehali, letsoho le shebile holimo, ebe u otla pele le holimo joalokaha eka u otla motho ka mpeng. Pivot ka leoto le letšehali hore lengole le letheka li shebane ka ho le letona (uppercut ea leqeleng).

D. Hula matsoho holimo ho sireletsa sefahleho, 'me u nke mohato o monyenyane ho ea morao ka leoto le letšehali. Phahamisa lengole le letona, otlolla 'mele morao' me u raee ka pele ka bolo ea leoto le letona.

E. Khutlela ho qala ka matsoho a lebelang sefahleho.

Tsoela pele ho etsa AMRAP metsotso e 3, u ela hloko sebopeho ho feta lebelo.

Mohato 4: Jab, Cross, Jab, Right Roundhouse, Left Front Kick

A. Qala ho ema ka maoto ka bophara ba noka, ho thekesela hoo leoto le letšehali le leng ka pele ho leoto le letona 'me mangole a kobehile. Litebele li lebela sefahleho.

B. Lahlela jab ka letsoho le letšehali, ebe sefapano ka letsoho le letona, ebe e 'ngoe ea jab ka letsoho le letšehali.

C. Ka matsoho a lebelang sefahleho, mohato oa leoto le letšehali ho ea pele le ka ho le letšehali, ho sotha menoana ka ho le letšehali. Tsamaea ka leoto le letona ho ea ntlong e chitja u raha mokotla, u supa monoana ebe u kopana le lesapo la lesapo feela.

D. Beha leoto le letona tlase hanyenyane ka morao ho le letšehali, hula lengole le letšehali, u its'etle morao, ebe u raha ka pele ka bolo ea leoto le letšehali.

E. Khutlela ho qala ka matsoho a lebelang sefahleho.

Tsoela pele ho etsa AMRAP metsotso e 3, u ela hloko sebopeho ho feta lebelo.

Round 5: Cross, Left Uppercut, Right Hook, Left Roundhouse

A. Qala ho ema ka maoto ka bophara ba noka, ho thekesela hoo leoto le letšehali le leng ka pele ho leoto le letona 'me mangole a kobehile. Litebele li lebela sefahleho.

B. Lahlela sefapano, ebe uppercut e letšehali, ebe hook e ka ho le letona, u hulela matsoho holimo ho lebela sefahleho neng le neng ha ba sa otla.

C. Maoto a hop hoo leoto le letona le ka pele. Tsamaea ka leoto le letona u tšele pele, 'me ka ho le letona menoana ea hao e tjeketse ka ho le letona. Tsamaea ka leoto le letšehali ho potoloha ntlong e chitja e raha mokotla, e supa monoana le ho ikopanya le lesapo la shin feela.

D. Khutlela ho qala ka matsoho a lebelang sefahleho.

Tsoela pele ho etsa AMRAP metsotso e 3, u ela hloko sebopeho ho feta lebelo.

Kakaretso ea 6: Jab, Cross, Jab, Cross, Left Roundhouse, Right Roundhouse

A. Qala ho ema ka maoto ka bophara ba noka, ho thekesela hoo leoto le letšehali le leng ka pele ho leoto le letona 'me mangole a kobehile. Litebele li lebela sefahleho.

B. Lahlela li-combos tse peli tsa jab / sefapano, u lula u otla ka ho le letona ho le letšehali-le letona, 'me u hule matsoho holimo ho lebela sefahleho lipakeng tsa litebele.

C. Maoto a hop hoo leoto le letona le ka pele. Tsamaea ka leoto le letona u tšele pele, 'me ka ho le letona menoana ea hao e tjeketse ka ho le letona. Tsamaisa leoto le letšehali ho pota ntlo e chitja, raha mokotla, u supile monoana 'me u kopane le lesapo la shin feela.

D. Beha leoto le letšehali fatše ka maoto a maoto a maoto, 'me u otlolle maoto e le hore leoto le letšehali le ka pele. Ka mor'a moo, leoto le letšehali le ea pele, 'me ka ho le letšehali, menoana e fetohela ka ho le letšehali. Tsamaisa leoto le letona ho pota ntlo e pota-potileng raha mokotla, u supe monoana 'me u kopane le lesapo la shin feela.

E. Khutlela ho qala ka matsoho a lebelang sefahleho.

Tsoela pele ho etsa AMRAP metsotso e 3, u ela hloko sebopeho ho feta lebelo.

Potoloho ea lebelo: Jab, Cross

A. Qala ho ema ka maoto ka bophara ba noka, ho thekesela hoo leoto le letšehali le leng ka pele ho leoto le letona 'me mangole a kobehile. Litebele li lebela sefahleho.

B. Ho fapanyetsana ho phunya thipa ka letsoho le letshehadi le sefapano ka letsoho le letona ntle le ho emisa ho seta botjha. Ha ho hlokahale hore u potolohe maoto a hau joalo ka ha ho jab / cross combo e tloaelehileng.

Etsa AMRAP motsotso o le mong.

Li-Drills tsa Bo-mphato

A. Tšoara molekane; motho a le mong o lokela ho phahamisa liatlana tsa hae sebakeng sa ho lebela, matsoho a sirelelitseng sefahleho 'me liatla li shebile thoko. Molekane e mong o tla lula a lahlela li-jabs metsotsoana e 30, a ikopanye le tlelafo e nepahetseng ea molebeli, haufi le sebaka se sephara sa letsoho. Tsoela pele metsotsoana e 30.

B. Ntle le ho chencha maemo, lula u lahlela lifapano, u ikopanya le tlelafo ea molekane e mong. Tsoela pele metsotsoana e 30.

Fetolela balekane kahoo molebeli o ntse a otla ka litebele.

Tlhahlobo bakeng sa