Sengoli: Florence Bailey
Letsatsi La Creation: 26 La March 2021
Ntlafatsa Letsatsi: 22 November 2024
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DEADLY LEG DAY | PUSHING NEW RAW ATHLETES TO THEIR LIMITS
Video: DEADLY LEG DAY | PUSHING NEW RAW ATHLETES TO THEIR LIMITS

Litaba

Mehato ena ea cardio kickboxing e etsa hore k'halori e le 'ngoe e chese le ho theola boikoetliso ba 'mele. Na tsena li khutlela morao ntle le ho phomola, ho phomola hakhutšoane lipakeng tsa mekoloko. Leka ho etsa mekoloko e 'meli ho isa ho e meraro ea mekhahlelo ena ka botlalo.

U kanna ua batla ho tšoarella leboteng kapa setulong bakeng sa teka-tekano bakeng sa e 'ngoe ea li-drill tsena,' me u kanna oa hloka mmete bakeng sa mosebetsi oa fatše.

SHEBELLA VIDEO ka mehato ea lipontšo le malebela a foromo.

Ho ikoetlisa:

Sebelisa # 1: Jab & Knee Combo

Qala "ka ntoa" (leoto la hau le letona le ea pele, le letšehali ka morao, litsoeng li kobehile ka pele ho mmele, matsoho ka litebele ka ntle ho marama a hau). Jab (phunya) letsoho la hao le letšehali, u lebisa letheka la hao le letšehali pele 'me u phahamise serethe sa hao se letšehali fatše ha u ntse u otla. Kopa litsoeng ka potlako kahare 'me u tlanye letsohong le letona u phunyeletse thekeng ka letsohong le letona. Pheta jab ho le letšehali le ka ho le letona. Etela lehetleng le letšehali pele 'me u khumame ka mangole le letona' meleng makhetlo a mabeli. Ke sete e le 'ngoe. Etsa sena ka makhetlo a 10 ka kakaretso. Tsamaea ka tempo e potlakileng, u aha lebelo la hau ha u ntse u fumana ho nepahala le metsamao ea hau.


Pheta letoto ka lehlakoreng le leng.

Drill #2: Side Kick Series

(O kanna oa batla ho ts'oara mokokotlo oa setulo kapa lebota bakeng sa teka-tekano nakong ea motsamao ona)

Chamber Knee (makhetlo a robeli)

Ka letsoho la hao le letona le tšoere ho leka-lekana, phunya serethe sa hao se letona ebe u koba lengole la hao le letšehali ka pel'a sefuba sa hao, 'me u otlolle leoto la hao le letšehali lehlakoreng la' mele oa hao, letsoho la hao le letšehali le kobehile, u tšoere sefahleho sefahlehong . Leoto le ka tlase le letšehali ho ea fatše. Ke rep. Pheta makhetlo a robeli.

Side Kick Press (makhetlo a robeli)

Etsa lengole ka kamoreng, ebe u otlolla leoto le letšehali lehlakoreng la 'mele oa hau, u penya ka serethe sa leoto la hau le feto-fetohang. Tsoela pele ho phahamisa letsoho 'me u hulehe, ebe u khutlisetsa lengole kamoreng. Ke rep. Pheta makhetlo a robeli.

Side Kick (makhetlo a robeli)

Ho tloha boemong ba kamoreng, tobetsa leoto la hau le letšehali ho ea lehlakoreng le leng kapele, u khutlele lengole ka kamoreng ebe o theola leoto le letšehali morao fatše. Ke rep. Pheta makhetlo a robeli.


Pheta letoto ka lehlakoreng le leng.

Drill #3: Roundhouse

Horse Stance Hold (30 seconds)

Qala ho ema maoto a hao a le bophara ho feta hip-width ka thōko, ka mangole le menoana ea maoto a hao a fetoha hanyenyane. Koba mangole ka menoana e ka bang likhato tse 90 'me u kobe litsoeng, u hule matsoho ka litebele ka ntle ho likhoele. Tšoara boemo bona ka metsotsoana e 30.

Chamber Hold (makhetlo a robeli)

Fetolela boima ba hao leotong la hao le letona, 'me u hule leoto la hao le letšehali holimo, u khumama lengole la hao ho latela letheka la hao, u bule lehlakoreng 'me u sebelise letsoho la hao le letšehali ho hula serethe sa hao se letšehali ho ea' meleng oa hau. Lokolla 'me u theole leoto le letšehali fatše. Ke rep. Pheta makhetlo a robeli.

Roundhouse Kick (makhetlo a robeli)

Ho tloha boemong ba kamoreng (ntle le letsoho le tšoereng) atollela leoto la hao le letšehali lehlakoreng le leng, ho boloka menoana e supile 'ho shapa' leoto ka ntle (nahana ka ho otla ntho ka thipa ea hau kapa kaholimo ho seteki sa hau) ebe o khumama ka potlako le ho theola leoto fatshe. Ke rep. Pheta makhetlo a robeli.


Pheta letoto (ho kenyeletsoa le boemo ba lipere) ka lehlakoreng le leng.

Sebelisa # 4: Kick Kick

Back Kick (makhetlo a robeli)

U ka 'na ua batla thaole kapa moseme ho khumama ka mangole bakeng sa ho falla hona. Qala maotong 'ohle a mane,' me u kobe serethe sa hau se letona 'meleng oa hao, o bebofatsa leoto la hau le letona. Tlanya leoto le letona ka morao lehetleng la hao, u sutumetsa leoto le letona ho uena, u le atolose ka botlalo. Koba lengole 'me u khutlele ho qala boemo, ntle le hore lengole le letona le ame fatše. Ke rep. Pheta makhetlo a robeli.

Back Raha ka potlako (makhetlo a 16)

Pheta papali ea morao, empa potlakisa tempo ea hau, makhetlo a 16. Etsa bonnete ba hore u boloka 'mele o huleloa ka hare le ka holimo o tiile ebile o tsitsitse ha u ntse u tsamaisa leoto la hao ka potlako.

Keketso ea morao (makhetlo a 16)

Boloka leoto le letona le atolositsoe bophahamong ba letheka, leoto le tsitsitse, 'me u hatelle leoto holimo ka mor'a letheka, u phunyeletse letheka la hao le letona ha u phahamisa leoto. Mokokotlo o tlase ho ea boemong ba letheka. Ke rep. Pheta makhetlo a 16, kapele.

1 Leg Plank Hold (metsotsoana e 30)

Ho boloka leoto le letona le otlolohile, ho theola leoto le letona ho ea fatše, ho hula menoana ka tlase. Thala abs ea hau ka thata 'me u phahamise lengole la hau le letšehali fatše, u le boloke le kobehile leoto la hau le letšehali ka lehare le ka hare la leoto la hau le letona. Tšoara metsotsoana e 30.

Pheta letoto ka lehlakoreng le leng.

Otlolla:

Ho lula ka maoto a haola, fihla letsoho le letšehali ho tšela lengole le letona, u isa sefuba ka holim'a serope se ka hare sa letsoho le letona. Tšoara ka makhetlo a mararo a tebileng. Pheta ka lehlakoreng le leng.

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