Kushandisa jabs shomanana muchikwama chekucheka chingasaita sechinhu chakaoma, asi kana iwe usati wamboshandisa bhegi rinorema panguva yekuvhima kwebhosi, uri mhirizhonga. Zvikwereti zvinorema zvinotakura zvinorema pakati pemakumi mashanu nemakumi mashanu nemazana mashanu. Saka nguva dzose paunenge uri muchikwama, chibhakera chako, tsoka, kana mabvi zvinosangana nekudzivirira kukuru. Kutanga (uye zvimwe zvisingatarisirwi) zvinogona kunge zvichinyorwa, uye hazvizotori kwenguva yakareba kuti uone kuti haugoni kurega nekukanda mapfumo pasi. Iwe unofanirwa kuita muviri wako wose, kusanganisira demo rako, mapepa, uye mahudyu, kuti unyatsogadzirisa kufamba kwako sezvaunobaya bhogi.
Zvechokwadi, chero kurovedza muviri kunoda kuti rudzi urwu rwehuviri-hutano hubatsire kunogona kukubatsira iwe kutungidza makoriro uye kusimbisa mapoka ako makuru emasumbu. Kunyanya kupfuura izvozvo, kunyange zvakadaro, kubhota nehombodo yakaremara (kana munhu chaiye) ndeimwe yemapfungwa yemwoyo chete inopa muviri wepamusoro, bone-building repetitive impact. Chimwe chekudzidza muna 2008 chakabudiswa muApplied Physiology, Nutrition, uye Metabolism , chakawana kuti vakadzikadzi vemabhosi vaiwanzove vane hupfu hwemapfupa akawanda kupfuura vamwe vakadzi vane makore akafanana uye anthropometric measurements. Bhokisi, sezviri pachena, inoita mutumbi wakanaka.
Nekuwedzera kwebhosi-maitiro ekugadzirira uye nzvimbo dzakanaka dzemagetsi dzinoita kuti vanhu vawane zvidzidzo zvinowanikwa kune vanhu vose, kuvhara zvikwata zvinova kuve kunopisa mafungiro . Kana iwe uchiedzwa kuti utenge bhegi yekushandisa pamba , kana kuti yako yekurovedza ine bhagi kana maviri iwe unogona kushandisa iwe pachako, funga kupa chirairo ichi chiedza.
Reggie Chambers, mudzidzisi weNASM-akadzidziswa uye webhokisi uye kickboxing mutya anodzidzisa kuLimelight Fitness Centre muManhattan, akaisa basa iri rekuvhara pamwe chete, achitsanangura semumwe wezvaanoda. Kuti upedze kurovedza muviri, ita basa rimwe nerimwe maererano nenguva yakatarwa nguva. Pashure pokupedzisa zvose zvekudzidzira, zorora kweminiti, uye dzokorora rutivi rwechipiri kwechikamu chemaminitsi makumi maviri. Maminitsi makumi maviri angasaita seakawanda, asi usakoshesa dambudziko iri-iwe unonyatsovimbiswa kuputsa jira.
Dziisa
Usati wanyura mukati mekushanda kwakasimba sekuita bhokisi, zvakakosha kupedza zvishoma maminitsi mashanu kana gumi uchidziya. Anoshingaira uye anobudirira kushambidzika kunofanira kukutora kuburikidza nemashandisirwo anoita mararamiro auchaita panguva yako yekudzidzira. Ita chimwe nechimwe chezviitiko zvinotevera kwemasekondi 30, kupedzisa nhepfenyuro katatu kusvika mana.
- Jog munzvimbo, 30 seconds
- Kuramba jacks, 30 seconds
- Zvirwere zvemhepo , masekondi makumi matatu
- Shadow boxing, maminitsi makumi matatu : Ita mapepa ekudzivirira mumhepo, kushandura maoko kana iwe uchingoridza zvishoma kubva patsoka kusvika kune imwe sesu sebhokisi
- Pombi refu kune imbwa yakadzika , maminitsi makumi matatu: Kutanga muhombe yakakwirira kana kuti puti, edzai mahudyu enyu kumucheto padenga sezvamunotambanudza mapepa enyu uye kusvika kune zvitsitsinho kusvika pasi kunouya kune imbwa yakadzika; dzokera kunzvimbo yakakwirira yeplanki uye ramba uchienderera mberi pakati pezviviri.
Jab - Muchinji-Squat
Nguva: Masekondi makumi mashanu anoshanda, masvondo makumi maviri nemashanu
Simira kuti utarise bhegi rinotakura muchikwata chebhokisi. Netsoka dzako dzinofanira kunge dziri kure nemapfudzi uye dzakatenderera nerutsoka rumwe pamberi pomumwe. Kana iwe ukatarisa pasi pamakumbo ako, zvigunwe zvegumbo rako rutsoka rinofanirwa kuenzaniswa nesitsitsinho chetsoka dzako rwetsoka, uye zvigunwe zvemakumbo ose zviri zviviri zvinofanira kunge zvichitaura kune 45-degree angle kusvika pakuranda.
Simudza maoko ako, uchivaisa sewakagadzirira kurova, uchiyeuka kuti mumwe wavo anofanira kugara achidzivirira chiso chako. Kanda mapepa maviri mukutsvaga zvakakurumidza-kutanga kuputika neruoko rwako rworuboshwe, ndokuyambuka nekodzero yako-usati waita squat. Nenguva isipi dzokera kumire uye ramba uine jab-cross-squat kutevedzera kwemasvondo 45 azere.
Apo ma-45-masikati apera, zorora kwemasvondo makumi maviri asati apfuurira pakarepo kuenda kune rimwe rinotevera.
Cross Punches, Kubva Kurutivi
Nguva: Masekondi makumi mashanu anoshanda, masvondo makumi maviri nemashanu
Maererano neChambers, zvipande zvemuchinjikwa zvakagadzirirwa kutarisa mapepa nemaoko. Kana iwe uchifunga semaminetsi 45 ari nyore, anoti unofanirwa kuve nechokwadi kuti uri kukanda simba rako rose mumutanda wega wega, uchichengetedza usisina kusimba uye unotarisana nekuchengetedzwa nemaoko ako asina kushanda.
Icho chinyengeri pano ndiko kunzwisisa kuti simba remuchinjikwa rinobva pakuendesa uremu hwako mberi sezvo iwe uchitora kusvetuka kwako. Kana iwe wakarurama, wakagadzika mubhokisi rebhokisi nerutsoka rwako rworuboshwe mberi, uremu hwako hukuru pamakumbo ako omutsoka kuitira kuti nzvimbo yako yechisimba ichinje zvishoma nehomwe. Kana iwe wakasara-wakagadziriswa, sarudza uri shure, saka rutsoka rwako rworudyi ruri mberi uye rutsoka rwako rworuboshwe ruri kumashure.
Sezvaunotora punch yako pamuviri wako neruoko rwako rukuru, unoshandura uremu hwako mberi, uchishandisa simba rekurema kwako kuti ubate chibhakera chako muchikwama. Pakupera kwechirongwa, iva nechokwadi chokuti ruoko rwako runodzokera kunzvimbo yaro pamberi pechiso chako panzvimbo yekudzingira pasi. Unofanirwa kuchinja uremu hwako kumashure kunzvimbo yekutanga kuti ugadzirire imwe musimba une simba.
Ramba uzere nemakore makumi mashanu nemashanu uchishandisa ruoko rwako rukuru. Zorora kwemaminitsi gumi nemashanu usati waenderera kune rimwe rinotevera.
Cross Punches, Hasi-Inowanika Mberi
Nguva: Masekondi makumi mashanu anoshanda, masvondo makumi maviri nemashanu
Pedzisa basa rakafanana sepakutanga, nguva ino ichitarisa kurutivi rwako rusina simba. Kana iwe wakarurama-uye wobva wapedza kugadzika kwecheka rechitsinja kushandisa ruoko rwako rworudyi, ikozvino shandisa ruoko rwako rworuboshwe, kuisa mubhokisi rebhokisi nerutsoka rwako rworudyi mberi, rutsoka rwako rworuboshwe kumashure, uye uremu hwako hwakashandurwa kunyanya rutsoka rworutsoka.
Saizvozvowo, kana iwe uri kuruboshwe-uye wakangopedza ganda remuchinjikwa kushandisa ruoko rwako rworuboshwe, ikozvino shandisa ruoko rwako rworudyi. Kugadzika mune bhokisi retsoka nerutsoka rwako rworuboshwe mberi, rutsoka rwako rworudyi kumashure, uye uremu hwako hwakashandurwa kunyanya kumutsoka wetsoka.
Zvose makumi mashanu nemakumi mashanu emasipera emuchinjikwa ane simba. Zorora kwemasvondo gumi nemashanu usati waenderera kune rimwe rinotevera.
Kurutivi-Kick Punch Combos
Nguva: 90 masekondi anoshanda, masekondi makumi matatu apera
Isai timer kwemasekondi 90 uye pedzai zvakapoteredza sezvinobvira zvekanyamukuko mana-kufamba:
- 10 reps of right side-kicks
- 30 straight punch
- 10 reps yeboshwe-kukwikwidza
- 30 straight punch
Kuti uitange, Chambers anoti kumira pamusoro pegumbo-kure kure nehomwe yekunyorera saka ruoko rwako rworudyi runotarisana nehogi. Pinda mubhokisi rako regumbo nemakumbo ako ekurudyi kumashure uye maoko ako akasimudza, ruoko rwako rworuboshwe kurinda chiso chako neruoko rwako rworudyi pamberi pechino chako. Anoshandisa mahudyu ako, achichinja uremu hwako kuruboshwe rwako usati wapera, achisimudza gumbo rako rorudyi kubva pasi uye iwe wakabviswa bvi. Gadzira netsoka yako rwerudyi kunze kwokuti iwe unotambanudza bvi rako uye iwe unoputika, uchirova bhokisi rinorema nechitsitsinho chetsoka rwako rwerudyi. Rutsoka rwako rworudyi runofanira kuchinjwa nechitsitsinho chako chichibuda kunze saka zvinotanga kuonana nehogi. Dzorera tsoka yako nemabvi pakarepo, uise rutsoka rwako rworudyi kuruboshwe kunzvimbo yekutanga. Zvose 10 zvinodzoka nokukurumidza uye zvine simba sezvaunogona kare usati washandura mativi
Kana uchinge wapedza 10 kurova kurutivi rworudyi, tumira 30 majeke akajeka kuhomwe ine ruoko rwako rworudyi. Shandura nzvimbo yako kuitira kuti rutivi rwako rworuboshwe runotarisana nehombodo, uye ramba uchienderera mberi, panguva ino uchitora 10 kuruboshwe-kukasarudzwa kunoteverwa nemakumbo makumi matatu nemaoko nemaoko ako kuruboshwe.
Zvose zvakakwana sezvinobvira mumasekondi 90. Zorora kwemaminitsi makumi matatu tisati taenderera kune rimwe rinotevera.
Lunge - Kick naJab - Muchinjikwa
Nguva: Masekondi makumi mashanu anoshanda, masvondo makumi maviri nemashanu
Simira kuti utarise bhegi rinotakura kuitira kuti iwe ugadzike pamusoro pegumbo-kure kure. Dzokera kumashure nerutsoka rwako rworudyi kuti uite reverse lunge . Kubva pasi pegungwa, simba rinoputika, kuchinja uremu hwako kuruboshwe rwako rworuboshwe sezvaunodzokera kumira. Sezvaunoita, svetera gumbo rako rorudyi pamberi pemuviri wako kuti uite chigunhi chekutanga, uwedzere nesimba rako rutsoka rwerudyi kuti urove chidende chako chekurudyi muchikwama chechikwata. Kubva pano, Chambers anoti kuunza rutsoka rwako rworudyi pasi muchikwata chebhokisi kuitira kuti tsoka dzako dzive dzakadengenyeka usati waita zvipande zvina zvemuchinjikwa, kushandura maoko nemaoko ose.
Pakarepo shandura mapepa, ino nguva inoita sarudzo yakatarisa uye pamberi pechigamba nemagumbo ako kuruboshwe usati waita mavhiri mana emuchinjikwa.
Ramba uchichinja mapepa ehupenyu kwenguva. Pashure pemaminitsi makumi mashanu emabasa, zorora kwemaminitsi gumi nemashanu musati maenderera kune rimwe rinotevera.
Hooks, Kubva Kurutivi
Nguva: Masekondi makumi mashanu anoshanda, masvondo makumi maviri nemashanu
"Izvi zvinoshamisa zvinosanganisira basa," akadaro Chambers. Hook punches inoda kukurumidza, yakasimba kufamba kwemuviri-miviri inopisa moto wako, mapepa, uye kunyange mahudyu ako.
Tanga mubhokisi bhiza nemutsoka wako wakakurumbira wakatsika shure (kana iwe wakarurama, gumbo rako rorudyi rinofanira kudzoka). Dzorera rutsoka rwako rwokunze mune anenge 45-degrees uye uise uremu hwako pakati pemakumbo ako. Simudza chitsitsinho chako shure uye uise maoko ako kumusoro kwako. Ita hokore yakakodzana kuvhara neruoko rwako rukuru kuburikidza nekukanganisa musana wako kumashure apo iwe unofambisa pamakumbo ako okutanga uye shandisa simba rako rekukanda kuisa ruoko rwako rukuru kumusoro uye kumativi ose mumuviri wako kunyorera bhegi pachikona kuitira kuti forearm yako ipedze kufanana pasi pamberi pechiso chenyu. Dzokera kumamiriro ekutanga uye ramba uchikurumidza uye nesimba sezvaunokwanisa kwemaminitsi 45 akazara.
Zorora kwemasvondo gumi nemashanu zvino ita shanho imwechete kune rumwe rutivi.
Hooks, Hasi-Inowanikwa Mberi
Nguva: Masekondi makumi mashanu anoshanda, masvondo makumi maviri nemashanu
Mushure mekunge mazadza chikokovonhodza ruoko rwenyu rukuru, iwe uchadzokorora basa racho, ikozvino uchishandisa ruoko rwako rusina simba kuti ubudise punchi. Gadzira netsoka yako isiri iyo yakasimbiswa shure uye dzokorora chiuno-swivel, pivot, uye punch.
Rambai kwemaminitsi makumi mashanu musati mazorora kwemaminitsi gumi nemashanu. Pfuurira kune rimwe rinotevera.
Burpe nePushup - Straight Punches - Hooks
Nguva: Masekondi makumi mashanu anoshanda, masvondo makumi maviri nemashanu
Ichi ndicho chiitiko chekupedzisira mune zvakatevedzana usati watora miniti yekuwedzera yezororo. Shingairira uye sopedza simba.
Mira pedyo nechokureba kubva kure nechikwama chako chekunyorera netsoka dzako-chikafu-kure kure, mabvi zvishoma. Ita burpee :
- Svetera pasi, isa maoko ako pasi pasi pasi pemapfudzi ako uye nhanho kana kumhanyira tsoka dzako kumashure kuitira kuti muviri wako uri panzvimbo yakakwirira yeplanha nekamuri rako rakasimba uye muviri wako uchitsika yakarurama kubva pazvitsitsinho kusvika kumusoro.
- Ita runyararo, uchikotamisa zvidhi zvako sezvaunoderedza chifuva chako kune pasi. Dzokera kumashure panzvimbo yakakwirira yeplanha.
- Nhanho kana kudzorera tsoka dzako kumashure mavoko.
- Kubva pano, kuputika kumusoro, kumhanyira zvakananga mumhepo.
- Ita zvishoma nezvishoma nemabvi ako uye zviuno zvakakotama zvishoma.
Dzoka nemakumbo ako mune zvishoma zvishoma nezvishoma. Nenguva isipi bvisa chikwama chakakura nekakarurama punch kubva kuruboshwe rwako ipapo ruoko rwako rworudyi. Tevera zvakananga zvidzitiro nechokuruboshwe ipapo hook yakarurama.
Rambai muchikamu chekushandisa, muchizadzisa sezvenzara zvakakwana sezvinobvira mumaminitsi 45.
Bonus Workout: Pushup uye Punching Reverse Pyramid
Kana kuzadza kwemaminitsi makumi maviri nemakumi maviri sekuita sekune zvishoma zvokuita, funga kuedza kutsvaga kwekukurumidza-uye-kushanda kubva kuna Jimmy Fusaro, aimbova murwi uye mudzidzisi wenguva yakazara pa X Fit Training. Ingoshandura zvishoma pakati pushups uye kurova ne-reverse piramidi-style rep scheme:
- 10 pushups
- 10 punches
- 9 pushups
- 9 punches
- 8 pushups
- 8 punches
- ...
Ramba uchibvisa kudzokorora kumwe kubva kune nhamba yapfuura yose kusvika pasi kusvikira wapedzisa neye pushup uye imwe punch.
Runako rwekuita kwekushanda uku ndechokuti inenge isingakwanisi kuchinja. Nokudaro, panzvimbo yekuita pushups, unogona kuita squats kana mapapu kana burpees kana zvigunche. Panzvimbo yekuita dzimwe nzira dzakananga, iwe unogona kuparadzanisa rumwe rutivi kana kusanganisira mamwe mavara echishongo, sezvikorekedzo kana uppercuts. Iwe unogona kunyange kutengesa zvishoma panzvimbo yezviputi.
Kunyanya, iwe unogona kuchengetedza tsika yekuenda. Kana ukangoita zvose pasi pasi piramidi kune imwezve kudzokorora kwebasa rimwe nerimwe, unogona kudzorera nzira yako kumisa piramidhi nekuwedzera kudzokorora kune rimwe zuva rinoshandiswa kusvikira iwe uchidzokorora kunhamba yako yekutanga yekudzokorora.
Kuita maminitsi mana kana mashanu emutambo uyu wekuvhima ndeye yakakwana yepamusoro-yakasimba yekupedzisa kune chero nguva ipi zvayo.
> Kwakabva:
> Trutschnigg B, Chong C, Habermayarova L, Karelis AD, Komorowski J. "Madzimai emabhodhi mabhesi ane hutano hwemapfupa epamusoro pasinei nekuderedza mafuta emuviri, kushandiswa kwekushandiswa kwemhepo, uye kuwanda kweiligomenorrhea." Applied Physiology, Nutrition, uye Metabolism. 2018. IYE: 10.1139 / H08-071.