Ọkpụkpụ Kickboxing siri ike maka ndị mbido ga-eme ka ị na-agbapụta na ọsụsọ

Ndinaya

• Nkeji 15 n'ozuzu-ahụ ọkụ
• Agba nke mbụ: Jab, Cross
• Gburugburu 2: Jab, Ofe, nko aka ekpe, nko aka nri
• Gburugburu 3: Jab, Ofe, kpụpụ elu akaekpe, mgba ihu aka nri
• Gburugburu 4: Jab, Obe, Jab, Gburugburu ụlọ aka nri, ịgba aka ekpe
• Gburugburu 5: Ofe, kpụpụ elu akaekpe, nko aka nri, ụlọ aka ekpe
• Gburugburu 6: Jab, Obe, Jab, Obe, Gburugburu ụlọ aka ekpe, ụlọ aka nri
• Gburugburu Ọsọ: Jab, Cross
• Mmekọ Mmekọ
• Nyochaa maka

Ọ bụrụ na ị tụfuru mgbatị ahụ kickboxing anyị na Facebook Live na studio ILoveKickboxing na New York City, ọ dịghị mkpa ichegbu onwe gị: Anyị enwetala vidiyo mgbatị ahụ zuru oke ebe a, ọsụsọ #ShapeSquad na ihe niile. Ọ bụrụ na ị nwere akpa ọkpọ n'ụlọ, mara mma na ya. Ọ bụrụ na ọ bụghị, ị ka nwere ike mee ọkụ ahụ n'onwe gị (ọ bụ a egbu egbu) wee kụwaa ọkpọ na ụkwụ ka ị na-eti mmadụ ihe. Pro ndụmọdụ: Cheta na jọgburu onwe onye bụbu onye na-aga n'ihu na-ederede gị? Ma ọ bụ onye isi na -eburu gị ọrụ na elekere ise. na Fraịde? Ma ọ bụ onye werechara kọfị gị na Starbucks? Ugbu a bụ oge iwepụ iwe gị. (Ị ga -achọ itinye ike ụfọdụ? Ọzọ, nwalee mgbatị ahụ a na -akpọ kickboxing.)

Otu o si arụ ọrụ: Mee ikpo ọkụ (nke ị nwere ike iche bụ akụkụ kacha sie ike - echegbula, anyị na-anwụkwa). Mgbe ahụ chekwaa vidiyo ahụ wee mee mkpokọta ịgba bọọlụ isii niile yana onye nkuzi Jenna Ortiz sitere na ILoveKickboxing. Gburugburu nke ọ bụla bụ nkeji atọ; gaa n'ihu na -eme nchikota ahụ ruo mgbe mkpọtụ na -ada ụda, na -eme AMRAP (ọtụtụ reps dị ka o kwere mee). Mgbe ahụ mechaa ya na otu nkeji ọsọ gburugburu na onye mmekọ nkeji nkeji (ọ bụrụ na ị nwere otu). Ejila ọsọ na-eme ara ara-ma a bịa n'ịkụ ọkpọ, ụdị na ike ka mkpa.

Nkeji 15 n'ozuzu-ahụ ọkụ

- Jog (30 sekọnd)

- Ikpere elu (sekọnd 15)

- Butt-Kicks (sekọnd 15)

- Ụkwụ ọsọ ọsọ (sekọnd 15)

Ahụ dị elu

- Atụmatụ (sekọnd 20)

- Ntughari (sekọnd 20)

- Triceps push-elu (sekọnd 20)

- Mgbali diamond (sekọnd 20)

- Mgbali elu obosara (sekọnd 20)

Isi

- Jide oghere (sekọnd 30)

- Ebuli ụkwụ (sekọnd iri atọ)

- Nọdụ ala zuru oke (sekọnd 30)

- Ịnya igwe (sekọnd 30)

Ụkwụ

- jide squat (sekọnd 30)

- squats na-apụta mgbe niile (sekọnd 30)

- squats otu aka na pụta (sekọnd 30)

- Aka abụọ (nkwụ na ute) n'ime na mpụga squats (sekọnd 30)

Tinyegharịa ọkụ otu oge ọzọ, wee kwụsị na nkeji 1 nke burpees AMRAP.

Agba nke mbụ: Jab, Cross

A. Malite iguzo n'ụkwụ obosara n'úkwù, na-atụgharị ka ụkwụ aka ekpe dị ntakịrị n'ihu ụkwụ aka nri na ikpere na-ehulata. Aka na -eche ihu.

B. Punch aka ekpe kwụ ọtọ n'ihu, nkwụ chere ihu ala, na agbatị aka (jab). Weghachite ya na ihu nche.

C. Tinye ụkwụ aka nri na ikpere ka úkwù wee chee ihu n'ihu, ka ị na-akụ aka nri kwụ ọtọ n'ihu, nkwụ chere ihu ala (obe).

D. Laghachi malite na ihu nche aka.

Gaa n'ihu na-eme AMRAP maka nkeji 3, na-aṅa ntị n'ịmepụta ọsọ ọsọ.

Gburugburu 2: Jab, Ofe, nko aka ekpe, nko aka nri

A. Bido guzoro na obosara obosara ukwu, gbagọrọ agbagọ ka ụkwụ aka ekpe dịtụ n'ihu ụkwụ aka nri na ikpere na-ehulata. Aka na -eche ihu.

B. Jiri aka ekpe tụọ ogbunigwe, wee jiri aka nri were obe.

C. Jiri aka aka ekpe mee ụdị nko, na -atụ aka n'uko ụlọ. Si n'aka ekpe na-efegharị ka a ga-asị na a na-akụ mmadụ n'akụkụ agba. Pivot n'ụkwụ aka ekpe ka ikpere na úkwù chee ihu n'aka nri (nko aka ekpe). Were ogwe aka azụ na ihu nche.

D. Mee otu mmegharị ahụ n'akụkụ aka nri, na -atụgharị ụkwụ aka nri na ikpere ka hips na -eche ihu n'ihu (nko aka nri). Laghachi malite na ihu nche aka.

Gaa n'ihu na-eme AMRAP maka nkeji 3, na-aṅa ntị n'ịmepụta ọsọ ọsọ.

Gburugburu 3: Jab, Ofe, kpụpụ elu akaekpe, mgba ihu aka nri

A. Bido guzoro na obosara obosara ukwu, gbagọrọ agbagọ ka ụkwụ aka ekpe dịtụ n'ihu ụkwụ aka nri na ikpere na-ehulata. Aka na -eche ihu.

B. Jiri aka ekpe tụọ ogbunigwe, wee jiri aka nri were obe.

C. Seghachite aka ekpe azụ n'akụkụ úkwù aka ekpe, nkwụ chere ihu n'elu, wee tụọ aka n'ihu na elu ka à ga-asị na a na-akụ mmadụ n'afọ. Pivot n'ụkwụ aka ekpe ka ikpere na hips chee ihu gaa n'aka nri (isi aka ekpe).

D. Setịpụ aka elu iji chekwa ihu, ma were ụkwụ aka ekpe were obere nzọụkwụ laghachi azụ. Welie ikpere aka nri elu, kwụdo azụ azụ, were bọọlụ nke ụkwụ aka nri wee gaa n'ihu n'ihu.

E. Laghachi malite na ihu nche aka.

Gaa n'ihu na-eme AMRAP maka nkeji 3, na-aṅa ntị n'ịmepụta ọsọ ọsọ.

Gburugburu 4: Jab, Obe, Jab, Gburugburu ụlọ aka nri, ịgba aka ekpe

A. Bido guzoro na obosara obosara ukwu, gbagọrọ agbagọ ka ụkwụ aka ekpe dịtụ n'ihu ụkwụ aka nri na ikpere na-ehulata. Aka na -eche ihu.

B. Jiri aka ekpe tụọ ntụtụ, wee jiri aka nri wee jiri obe, wee jiri aka ekpe tụba ọzọ.

C. N'iji aka na-eche ihu ihu, gbatịa ụkwụ aka ekpe n'akụkụ aka ekpe gaa n'aka ekpe, tụgharịa mkpịsị ụkwụ gaa n'aka ekpe. Fịghari ụkwụ aka nri ka ọ na -agbagharị akpa ahụ, na -atụ mkpịsị aka ma na -ejikọ naanị ọkpụkpụ ọkpụkpụ.

D. Tinye ụkwụ aka nri ala ntakịrị n'azụ aka ekpe, see ikpere aka ekpe, daa azụ, ma were bọọlụ nke ụkwụ aka ekpe gbaa ụkwụ n'ihu ozugbo.

E. Laghachi malite na ihu nche aka.

Gaa n'ihu na-eme AMRAP maka nkeji 3, na-aṅa ntị n'ịmepụta ọsọ ọsọ.

Gburugburu 5: Ofe, kpụpụ elu akaekpe, nko aka nri, ụlọ aka ekpe

A. Bido guzoro na obosara obosara ukwu, gbagọrọ agbagọ ka ụkwụ aka ekpe dịtụ n'ihu ụkwụ aka nri na ikpere na-ehulata. Aka na -eche ihu.

B. Tụba obe, mgbe ahụ elu ụzọ aka ekpe, tụda nko nke aka nri, sepụta aka na -eche ihu mgbe ọ bụla ha na -akụghị ọkpọ.

C. Mee ụkwụ ka ụkwụ aka nri dị n'ihu. Jiri ụkwụ aka nri atụgharị gaa n'ihu na aka nri na mkpịsị ụkwụ tụgharịa gaa n'aka nri. Fịghari ụkwụ aka ekpe ka ụlọ gbara okirikiri wee kụọ akpa ahụ, na -atụ mkpịsị aka aka ma were naanị ọkpụkpụ na -enwu.

D. Laghachi malite na ihu nche aka.

Gaa n'ihu na-eme AMRAP maka nkeji 3, na-aṅa ntị n'ịmepụta ọsọ ọsọ.

Gburugburu 6: Jab, Obe, Jab, Obe, Gburugburu ụlọ aka ekpe, ụlọ aka nri

A. Bido guzoro na obosara obosara ukwu, gbagọrọ agbagọ ka ụkwụ aka ekpe dịtụ n'ihu ụkwụ aka nri na ikpere na-ehulata. Aka na -eche ihu.

B. Tụfuo combos jab/ofe abụọ, na-akụ aka nri-aka ekpe-aka nri-ekpe, na-esetịpụ aka elu iji chekwa ihu n'etiti ọkpọ ọkpọ.

C. Mee ụkwụ ka ụkwụ aka nri dị n'ihu. Kpọga ụkwụ aka nri diagonally gaa n'ihu yana aka nri tụgharịa gaa n'aka nri. Fịghari ụkwụ aka ekpe ka ụlọ gbara okirikiri wee kụọ akpa ahụ, na -atụ mkpịsị aka aka ma were naanị ọkpụkpụ na -enwu.

D. Debe ụkwụ aka ekpe n'ala ka ụkwụ na-aga n'ihu, wee welie ụkwụ ka ụkwụ aka ekpe dị n'ihu. Mgbe ahụ, kwụpụ ụkwụ aka ekpe diagonally n'ihu na aka ekpe, mkpịsị ụkwụ tụgharịrị n'aka ekpe. Fịghari ụkwụ aka nri ka ọ na -agbagharị akpa ahụ, na -atụ mkpịsị aka ma na -ejikọ naanị ọkpụkpụ ọkpụkpụ.

E. Laghachi malite na ihu nche aka.

Gaa n'ihu na-eme AMRAP maka nkeji 3, na-aṅa ntị n'ịmepụta ọsọ ọsọ.

Gburugburu Ọsọ: Jab, Cross

A. Bido guzoro na obosara obosara ukwu, gbagọrọ agbagọ ka ụkwụ aka ekpe dịtụ n'ihu ụkwụ aka nri na ikpere na-ehulata. Aka na -eche ihu.

B. Ụzọ ọzọ iji aka ekpe ekpe jab na obe n'aka aka nri na -akwụsịghị ịtọgharịa ya. Ọ dịghị mkpa ka ị na -atụgharị ụkwụ gị dị ka ngwa ngwa jab/cross combo.

Mee AMRAP maka nkeji 1.

Mmekọ Mmekọ

A. Jidere onye mmekọ; otu onye kwesịrị ijide uwe aka ya elu n'ọnọdụ nchekwa, aka na-echebe ihu na ọbụ aka chere ihu. Onye mmekọ nke ọzọ ga-aga n'ihu na-atụba jabs maka sekọnd 30, na-emekọrịta aka na aka nri onye nche, na nso ebe nkwojiaka dị larịị. Gaa n'ihu maka sekọnd 30.

B. Na -enweghị ịgbanye ọnọdụ, na -atụba obe, na -akpọtụrụ aka aka ekpe nke onye nke ọzọ. Gaa n'ihu maka sekọnd 30.

Gbanwee ndị mmekọ ka onye nche wee tụọ aka na nke ọzọ.

Nyochaa maka