Studio Shape: Ọzụzụ Ịgba Ịkụ Ọkụ nke Aru sitere na Gloveworx

Ndinaya

• Ọzụzụ ịkụ ọkpọ Gloveworx
• Na-ekpo ọkụ: Ee, Ts, Ws
• Na-ekpo ọkụ: Bulldog Walk-out
• Shadowboxing: Jab, Jab, Cross
• Shadowboxing: Weave & Punch
• Shadowboxing: Oke elu
• Shadowboxing: Punch Ngwakọta
• Nyochaa maka

Cardio bụ nkwalite mmụọ kachasị, ma maka mgbatị ahụ dị elu yana ọnọdụ uche gị niile. (Hụ: Uru Uru Ahụike Uche Niile)

Banyere nke ikpeazụ, ọ na-abawanye protein ndị dị ka BDNF (ihe na-akpata ụbụrụ neurotrophic). "Ọkwa dị ala nke BDNF na-ebu amụma ihe ize ndụ nke ịda mbà n'obi," ka Jennifer J. Heisz, Ph.D., ọkà mmụta kinesiologist na Mahadum McMaster dị na Ontario, Canada na-ekwu.

Ma kaadị akwụmụgwọ na HIIT na -akpalite BDNF, mana HIIT na -arụpụta karịa. Ka oge na -aga, nkwalite ahụ pụtara imepụta ọtụtụ ụbụrụ ụbụrụ na hippocampus - mpaghara ịchọrọ ịrị elu. Heisz na -ekwu, "Hippocampus na -etinye aka na mmechi mmeghachi omume nrụgide, [na -ebipụ] ọkwa nke homonụ nrụgide cortisol n'ime ahụ niile," ka Heisz na -ekwu.

N'ime ọmụmụ ihe na McMaster, izu isii nke ma ọ bụ cardio kwụ ọtọ ma ọ bụ HIIT chebere poteto ndị bụbu ihe ndina site na ịda mbà n'obi. Otu ịdọ aka ná ntị: Jisie ike ma ọ bụrụ na ị bụ onye ọhụrụ. (N'ime otu a na-azụbeghị, HIIT mụbara nrụgide aghọtara nwa oge.)

Jikọta HIIT na ịkụ ọkpọ - mgbatị ahụ nwere uru na-enye ike ya - ị ga-apụkwa dị ka onye mmeri.

“Ịgba ọkpọ pụrụ iche na nke ahụ,” ka Leyon Azubuike, onye guzobere Gloveworx, ụlọ ịgba ọkpọ dị na California na New York City na-ekwu. "Enwere ihe na -atọ ụtọ ịmụta usoro nka ọhụrụ, mwepụ uche nke ịnọ ya ka ị na -elekwasị anya na ngwakọta ntụpọ, na mwepụta anụ ahụ nke ịkpọtụrụ akpa ahụ dị arọ." N'ikwu ya n'ụzọ ọzọ, ọ na -akụda ebe obi ụtọ. (Ọzọkwa nwaa: Nlekọta ọnọdụ ahụ zuru oke na-egosi ịkụ ọkpọ bụ kaadị kacha mma)

N'ebe a, Azubuike na -eduzi gị site na usoro ị nwere ike ime n'ụlọ - n'agbanyeghị ọkwa gị. O kwuru, sị: "Onye ọ bụla nwere ike ịbanye n'ọkwa na igbe. "Site n'ebe ahụ, ị ​​nwere ike mee ngwakọta ntụmadị n'otu ntabi anya maka mgbawa cardio ma ọ bụ mee otu ọkpọ ọkpọ." Hụ mmegharị nke mere igwe mmadụ ya na-atọ ụtọ na ntinye ọhụụ nke Studio.

Ọzụzụ ịkụ ọkpọ Gloveworx

Otu o si arụ ọrụ:Lelee Azubuike igosi mmegharị na vidiyo dị n'elu, wee nweta mgbatị ahụ Rx dị n'okpuru.

Ị ga -achọ:Ahụ gị na ụfọdụ ohere. (Ọ bụrụ na ị gbabeghị ọkpọ ọkpọ na mbụ, ị nwekwara ike chọọ ilele onye na -akọwa ngwa ngwa otu esi eme isi ihe niile.)

Na-ekpo ọkụ: Ee, Ts, Ws

A. Guzo na obosara obosara ụkwụ, ogwe aka n'akụkụ. Hinge dị ntakịrị n'úkwù ya na ikpere na -ehulata n'ọnọdụ dị njikere. Bugharịa ubu elu, azụ, na ala, ka ịmalite n'ọnọdụ na-anọpụ iche.

B. Welie ogwe aka n'ihu na n'elu, aka dị ntakịrị obosara karịa obosara ubu, na-etinye aka n'ubu, iji mepụta ọdịdị "Y" na ahụ. Weghachite mmegharị ngwa ngwa ka ịlaghachi na mbido. Tinyegharịa ugboro atọ.

C. Welie ogwe aka ruo n'akụkụ, ọbụ aka na-eche ihu n'ihu, na-eme ụdị "T" nwere ahụ. Ngwa megharịa ngagharị ịlaghachi ka ịmalite. Tinyegharịa ugboro atọ.

D. Jitụkwuo ihu n'ihu, gbakọta aka n'ihu apata ụkwụ na-ehulata aka. Welite ogwe aka gị azụ ka ọ bụrụ “W”, debe ogwe aka gị na ihu na ihu na -eche ihu. Hụpụ ubu ubu ya n’elu, wee hapụ. Tinyegharịa ugboro atọ.

Mee 2 setịpụ.

Na-ekpo ọkụ: Bulldog Walk-out

A. Malite n'ọnọdụ tebụl na aka na ikpere, jiri ubu ozugbo n'elu nkwojiaka na úkwù n'elu ikpere. Welie ikpere na sentimita ole na ole site n'ala ka ịmalite.

B. Na-eme ka úkwù dị ala, na-aga n'ọbụ aka gaa n'ihu ịbata n'ime plank dị elu.

C. Ije ije aka azụ ịlaghachi ịmalite.

Mee 2 set nke 3 ka 5 reps.

Shadowboxing: Jab, Jab, Cross

A. Malite n'ọkwa ịkụ ọkpọ: ụkwụ pere mpe karịa obosara ubu ya na ụkwụ aka ekpe n'ihu yana ọkpọ aka na-echebe ihu (ụkwụ aka nri n'ihu ma ọ bụrụ na ị bụ onye aka ekpe). Jiri ụkwụ aka ekpe gaa n'ihu wee gbatịa aka ekpe gaa n'ihu na njikwa, na -atụgharị n'ọbụ aka wee chee ihu ala (jiri aka nri gị maa aka ma ọ bụrụ na ị bụ onye aka ekpe). Mee ọsọ ọsọ laghachi azụ wee mechie ogwe aka ekpe gị ka ọ malite ọnọdụ. Nke ahụ bụ jab.

B. Mee okpukpu abụọ.

C. N'ebe a na-akụ ọkpọ, tụgharịa úkwù aka nri gaa n'ihu na pivot n'ụkwụ aka nri ruo mgbe ikiri ụkwụ si n'ala pụta, na-atụgharị ibu na-aga n'ihu na gbatịa aka nri gaa n'ihu ịkụ ọkpọ, na-atụgharị n'ọbụ aka na ihu ala. Ngwa ngwa jide aka nri azụ na ihu. (Ọzọkwa, nke a ga-adị iche ma ọ bụrụ na ị bụ aka ekpe.) Nke a bụ obe.

Mee 2 sets nke 3 ruo 5 reps.

Shadowboxing: Weave & Punch

A. Malite na nkwụsị ịkụ ọkpọ na aka elu.

B. Tụba akụ, wee obe.

C. Jiri aka na -eche nche, gbuo ikpere n'ala were nzọụkwụ gaa n'aka nri. Nke ahụ bụ akwa akwa.

D. Gbapụta, tụba obe. Tụbazie nko: Fịgharịa ogwe aka ekpe (gbagọrọ agbagọ na ogo 90) wee fegharịa ka ọ na-akụ mmadụ ihe n'agba. Pivot n'ihu ụkwụ ka ikpere na hips chee ihu n'aka nri.

E. Tụgharịa obe ọzọ.

F. Pịa azụ n'aka ekpe ka ịlaghachi ịmalite.

Mee 2 sets nke 3 ruo 5 reps.

Shadowboxing: Oke elu

A. Bido n'ịgba ọkpọ wee were aka elu.

B. Bugharia ukwu aka nri gị n'ihu, pivot na bọl ụkwụ aka nri, loop na iji aka nri amị elu dị ka a ga -asị na ọ na -akụ mmadụ aka n'agba. Jiri aka ekpe chekwaa agba agba n'oge mmegharị ahụ. Nke ahụ bụ ụzọ mkpị dị elu.

C. Tinyegharịa na aka ekpe, mana agbagọla ụkwụ azụ; Kama nke ahụ, setịpụ aka n'apata ụkwụ aka ekpe iji tinyekwuo ike n'azụ ntụmadị. Nke ahụ bụ isi ụzọ aka ekpe.

D. Tụba ụzọ elu aka nri ọzọ.

E. Ịkpa aka nri, wee megharịa, na -atụba mkpụrụedemede atọ dị elu.

F. Kwụghachi azụ n'aka ekpe ịlaghachi ka ịmalite.

Mee 2 sets nke 3 ruo 5 reps.

Shadowboxing: Punch Ngwakọta

A. Bido n'ịgba ọkpọ wee were ọkpọ elu.

B. Tụba akụ abụọ na obe.

C. Kpaa aka nri. wee tụpụ elu atọ.

D. Pịa azụ n'aka ekpe ka ịlaghachi ịmalite.

Mee 2 sets nke 3 ruo 5 reps.

Magazin Ọdịdị, mbipụta Disemba 2019

Nyochaa maka