Tsebisa hohle ka Kickass New Boxing Workout

Litaba

• Boikoetliso ba Hao
• BOTSOANG: Metsotso e 0-7
• Boxing: Metsotso e 7-26
• Ntho ea bohlokoa: Metsotso e 26-30
• Tlhahlobo bakeng sa

Boxing esale e le papali e makatsang, empa e ntse e fumana ntlafatso ea maemo. Ho ipapisitse le keketseho ea boikoetliso ba HIIT (ha ho na pun e reriloeng), li-studio tsa litebele tsa maemo a holimo li ntse li hlaha hohle, 'me haholo-holo ke basali ba lahlelang litebele. Liketane tse kang Title Boxing Club le Work, Train, Fight li tlatsa libaka tsa tsona ka mofuta o bobebe oa mekotla e boima. Ho Shadow Box, boikoetliso ba 'mele ba ingolisa bakeng sa mokotla oa bona o ratoang joalo ka ha ba ne ba ka etsa ka libaesekele studio sa Spinning. Empa ho fapana le ho ohla, Cardio ena e fufuletsoeng ke boikoetliso bo matla ba mmele o holimo ho maoto ohle. (Boxing ke Mosebetsi o Molemo ka ho Fetisisa oa 'mele oa Knockout.)

Michael Tosto, mong'a Title Boxing Club NYC, New York City, o re: "U sebelisa mahetla a 'mele, matsoho, abs, maotong le maotong ho lahlela litebele." 'Me melemo e eketseha ka potlako: Batho ba ikoetlisang ba entseng kemiso e matla ea metsotso e 50 ea papali ea litebele makhetlo a mane ka beke ba ile ba fokotsa mafura a bona ka liperesente tse 13 ka likhoeli tse tharo, ho latela phuputso e ncha ho koranta. BMC Science Science, Medicine, le Ntlafatso.

Hape, ho phunya lintho ke kalafo. "Ha u otla mokotla, u ntša lihormone tse fokotsang khatello ea maikutlo tse ka etsang hore u ikutloe u khobile matšoafo 'me u imolohe," ho bolela setsebi sa kelello sa lipapali Gloria Petruzzelli, Ph.D. Empa mohlomong o ne o sa hloke ngaka ho o bolella seo. Kahoo, tlola mochini oa cardio nakong e tlang ha u le boikoetlisong, 'me u ee mokotleng o boima bakeng sa thuto ena ea metsotso e 30 ho tloha Tosto. Hlokomela Lefika pina ea sehlooho. (Sheba Mabaka a 11 ao re Ratang Litebele.)

Matla: Thata (RPE: Thunya bakeng sa 6 ho ea ho 9 ho ea ho 10 nakong ea ho futhumatsa le ea mantlha le 9ora 10 nakong ea karolo ea litebele.)

Kakaretso ea nako: Metsotso e 30 (mofuta o potlakileng oa sehlopha sa Tosto se tloaelehileng sa hora e le 'ngoe)

O tla hloka: Mokotla o boima, liatlana, le liphutheloana. Boholo ba li-gyms bo na le tsena, leha ho le bohlokoa ho iphuthela le liatlana, tse sirelletsang masapo matsohong le manonyeletso, Tosto o re. Fumana mefuta e fapaneng ho titleboxing.com.

Kamoo e sebetsang kateng: U tla khoasolla mesifa ebe u koenya sekhahla sa pelo ea hau ka mofuthu o kenyelletsang li-plyos tse matlafatsang, ebe u etsa mekhahlelo e mehlano ea metsotso e meraro ea litebele ka metsotso e le 'ngoe pakeng tsa. Qetella ka lithupelo tse 'nè tsa mantlha. Etsa tloaelo ena makhetlo a mararo ka beke matsatsing a sa latellanang.

Boikoetliso ba Hao

BOTSOANG: Metsotso e 0-7

Etsa mehato e latelang metsotso e 1 ka 'ngoe.

Li-jacks tsa ho qhoma

Ho fapanyetsana matšoafo a pele ka ho sotha

Squat jumps

Moferefere o mong oa 180-degree squat Qhomela, fetohela moeeng, lula naheng e lutseng e shebile lehlakoreng le leng. Lula ka ho sisinyeha ho tsoelang pele le mahlakore a mang.

Etsa makhetlo a 10 ho e 'ngoe le e' ngoe ea mehato e latelang; pheta-pheta potoloho ka makhetlo a mangata kamoo u ka khonang ka metsotso e meraro.

Sututsa ka lehlakoreng le leng Sutumelletsa holimo, phahamisa letsoho le letšehali ho potoloha 'mele ho ba lepolanka le lehlakoreng ka letsohong le letona; sutumelletsa holimo, etsa lepolanka le lehlakoreng ka palema ea leqele. Ke rep.

Li-trips li ina

Crab e tsamaea

Li-push-ups tsa triceps Supa litsoe ka morao.

Boxing: Metsotso e 7-26

Ho tloha ho loana boemo, lahlela motsoako ofe kapa ofe oa li-jabs, lifapano, li-uppercuts, le lihakisi bakeng sa metsotso e 3 e ts'oanang le papali ea papali ea litebele. Kopanya le papali ka tatellano efe kapa efe, ho fapanyetsana matsoho ka litebele ka 'ngoe. ("Pula ka matla ha u ntse u boloka sebōpeho se nepahetseng, 'me u hlahise matla ohle a hau ho tloha mokokotlong ho ea tlaase ho e-na le matsoho a hao," Tosto o re.) Phomolo e matla bakeng sa metsotso ea 1, ho fapanyetsana matšoafo le mangole a phahameng ho boloka lebelo la pelo. Ebe u etsa makhetlo a mang a mane bakeng sa makhetlo a 5 kaofela.

Ntho ea bohlokoa: Metsotso e 26-30

Etsa lintho tse latelang motsotso o le mong.

Polank (ka liatla)

Ho phahamisa maoto Robala ka sefahleho fatše, matsoho ka mahlakoreng. Phahamisa maoto a otlolohileng ka ho otloloha, ebe o a theola hore a phaphametse ka holim'a mokato.

Litapole Bapalami ba lithaba ba fapanyetsana ho isa mangole litsoeneng tse shebaneng.

Tlhahlobo bakeng sa