Boikoetliso bona ba 'Mele oa Boemo ba' Mele ke Bopaki ba Boxing

Litaba

• Jumping Jacks
• Plank Jacks ho Push-Up
• Hlakola
• Squat qhomela ho Plyo Lunge
• Hook (ho Hlooho le 'Mele)
• Ho hloa lithaba
• Letsoho le Otlolohileng
• Mangole a Phahameng
• Jab (ho Hlooho le 'Mele)
• Polank
• Tlhahlobo bakeng sa

Boxing ha se feela ho lahlela litebele. Bahlabani ba hloka motheo o tiileng oa matla le matla, ke kahoo ho ikoetlisa joaloka ralitebele e le leano le bohlale, hore na u rerile ho kena reng kapa che. (Ke ka lebaka leo litebele e seng e le thatohatsi ea batho ba tummeng.)

Nicole Schultz, mokoetlisi oa sehlooho oa brand ho EverybodyFights, e nang le libaka New York, Boston, o re: , le Chicago.

Haeba u batla tatso ea mofuta oa litebele tsa cardio workout tse u koetlisang, leka boikoetliso bona boo Schultz a bo etselitseng feela. Sebopeho. Mehato ke mohlala oa seo u ka se bonang sehlopheng sa EverybodyFights BAGSxBODY, motsoako oa koetliso ea nako ea boima ba 'mele le motsoako oa litebele oa lintoa tsa khale.

Mantsoe a mang a bohlale: "Batho ba bangata ba qalang ba sebelisa mahetla a bona ho lahlela litebele ho feta kamoo ho hlokahalang," Schultz o re. "Ho e-na le hoo, tsepamisa maikutlo ho kenya maoto, lats le li-oblique."

Seo u tla se hloka: Ha ho na lisebelisoa

Kamoo e sebetsang kateng: Qetella lipotoloho tse 2 ho isa ho tse 3 tsa boikoetliso kaofela, 'me u phomole motsotso o le mong lipakeng tsa sehlopha ka seng.

Jumping Jacks

A. Emang le maoto hammoho, matsoho ka mahlakoreng.

B. Qhomela ka maoto, o pharalletse hanyane ho feta bophara ba letheka, ha o ntse o otlolla matsoho ho ea mahlakoreng le kaholimo ho hlooho.

C. Qoba maoto hammoho ha u ntse u theola matsoho ho ea ka mahlakoreng ho khutlela sebakeng sa ho qala.

Etsa li-reps tse ngata kamoo u ka khonang (AMRAP) bakeng sa metsotsoana e 30.

Plank Jacks ho Push-Up

A. Qala ka lepolanka le phahameng le maoto hammoho.

B. Etsa jeke ea lepolanka: Tlolela maoto ka bophara ho feta bophara ba noka, ebe u a tlola hape ka hare. Etsa jeke e 1 hape ea lepolanka.

C. Etsa sutumetso: Ho koba litsoeng ho theola sefuba ho ea fatše, u emise ha sefuba se fihla bophahamong ba setsoe. Tobetsa ho tloha fatše ho khutlela sebakeng sa ho qala.

Etsa AMRAP metsotsoana e 30.

Hlakola

A. Ema ka mokhoa oa ho loana, leoto le letšehali le thekesetse pele. (Ka ho le letšehali, ema ka leoto le letona ka pele.)

B. Lahlela jab ka letsoho le letšehali, u otle letsoho le letšehali le otlolohile pele bophahamong ba mahetla 'me palema e shebile tlase.

C. Lahlela sefapano ka letsoho le letona, u otle letsoho le letona ka pele ho bophahamo ba mahetla, palema e shebile tlase, e potoloha letheka le letona ho ea pele.

D. Koba mangole hore u kobe ka tlaase ebe u lahlela jab e 'ngoe ebe u tšela joalokaha eka u otla motho e mong ka mpeng.

E. Tsoela pele ho lahlela jab e le 'ngoe le sefapano se le seng maemong a phahameng, ebe jab e le' ngoe le sefapano se le seng maemong a tlase.

Etsa AMRAP metsotsoana e 30.

Squat qhomela ho Plyo Lunge

A. Ema ka maoto hammoho.

B. Tlolela maoto ka bophara ba mahetla ka bophara le ho theohela ka har'a squat, ebe hang-hang u qhomela maoto hammoho.

C. Qhomela maoto ka lehare le letona, o theohe ho fihlela mangole ka bobeli a theha maqhubu a likhato tse 90. Hang-hang qhomela maoto morao hammoho.

D. Pheta ho qhomela ho squat ebe u lunge, u fapanye leoto le ka pele.

Etsa AMRAP metsotsoana e 30.

Hook (ho Hlooho le 'Mele)

A. Ema ka boemo ba ho loana.

B. Lahlela hakisi e nepahetseng: Theha sebopeho sa hakisi ka letsoho le letona, monwana o motona o supile siling. Febela ka ho le letona joalo ka ha eka o otla motho ka lehlakoreng la mohlahare. Pivot ka leoto le letona e le hore lengole le letheka li shebane pele.

C. Lahlela hakisi ea leqele: Theha sebopeho sa hakisi ka letsoho le letšehali, monwana o motona o supa siling. Sesa setebele ho tloha ka letsohong le letšehali joalo ka ha eka u phunya motho lehlakoreng la mohlahare. Pivot ka letsohong le letšehali e le hore lengole le letheka li shebane ka ho le letona.

D. Koba mangole ho khumama ka tlase, 'me u etse hook e nepahetseng ebe hook e letšehali, joalokaha eka u otla motho ka mpeng.

E. Pheta-pheta, u lahlele hakisi e nepahetseng le hakisi e leqeleng sebakeng se phahameng, ebe u hakele ka ho le letona le hakisi e leqeleng sebakeng se tlase.

Etsa AMRAP metsotsoana e 30.

Ho hloa lithaba

A. Qala sebakeng se phahameng sa mapolanka.

B. Thala lengole le letona ho leba setsoeng se fapaneng. Khutlisetsa leoto le letona holim'a lepolanka le phahameng 'me u fetole, u hula lengole le letšehali ho ea ka setsoe se shebaneng.

C. Tsoela pele ho fapanyetsana ka potlako, u boloke letheka le le tlaase le boima holim'a matsoho.

Etsa AMRAP metsotsoana e 30.

Letsoho le Otlolohileng

A. Ema ka boemo ba ho loana.

B. Phunya letsoho le letona pele bophahamong ba mahetla, u phunyeletsa ka leoto le letona ebe u phunyeletsa letheka le letona pele.

C. Koba mangole ho kobeha, ebe u lahlela setebele se seng joalokaha eka u phunya motho ka mpeng.

Etsa AMRAP metsotsoana e 30. Fetola mahlakore; pheta.

Mangole a Phahameng

A. Tsamaea ka lengole le letona ho ea sefubeng ebe u pompa letsoho le letšehali.

B. Fetoha, khanna lengole le letšehali ho ea sefubeng le letsoho le letona holimo.

C. Tsoela pele ho fapanyetsana kapele, ho pompa letsoho le fapaneng ka leoto le leng le le leng.

Etsa AMRAP metsotsoana e 30.

Jab (ho Hlooho le 'Mele)

A. Ema ka boemo ba ho loana.

B. Lahla li-jabs tse peli ka letsoho le letšehali.

C. Crouch, ebe u lahlela jabs tse ling tse peli joalo ka ha eka u phunya motho ka mpeng.

D. Pheta, u lahlele li-jabs tse peli sebakeng se phahameng le li-jabs tse peli sebakeng se tlaase.

Etsa AMRAP metsotsoana e 30.

Polank

A. Tšoara lepolanka la forearm, u hula konopo ea mpa ho ea mokokotlong 'me u boloke letheka le mahetleng.

Tšoara metsotsoana e 60.

Tlhahlobo bakeng sa