Zamkatimu
Kickboxing ndi masewera omenyera nkhondo, omwe adayamba pakati pazaka zapitazo. M'zaka 90 zakhala zikugwiritsa ntchito mwakhama mapulogalamu olimbitsa thupi a mogwira mtima kwambiri ndi maphunziro osiyanasiyana.
Kuchita masewera olimbitsa thupi potengera masewera andewu (kuphatikiza masewera a nkhonya), sikungothandiza kokha kuwotcha mafuta ndikusintha mawonekedwe amthupi lanu, komanso kukulitsa mgwirizano ndi kusinthasintha. Kuphatikiza apo, mayendedwe ambiri ochokera ku masewera a nkhonya amakhudza molumikizira mafupa ndi msana, mosiyana ndi ma aerobics achikhalidwe.
Tikukuwonetsani masukulu angapo omenyera nkhonya kuchokera kwa wothandizira Shelley Doses (Shelly Dose). Sadzakutengerani nthawi yochulukirapo, koma ndikuzolowera nthawi zonse mudzatha kukwaniritsa bwino kwambiri, kukoka thupi ndikuchotsa malo ovuta.
Kuperewera kwa maphunziro ndi Miyezo ya Shelly ndi ofooka kupanga mavidiyo ndikujambula zithunzi ndi kamera imodzi. Koma makalasi ake siotsika kuposa mapulogalamu aophunzitsa odziwika. Pazochita izi simusowa zida zowonjezera, makanema enaake - dumbbell. M'mapulogalamu ena, Shelly amachita popanda kugwiritsa ntchito nsapato, koma timalimbikitsa kwambiri kuti tizichita zothira mosasamala kanthu za pulogalamuyi (ngakhale itakhala yochepa).
Wotani mafuta owonjezera pomenya nkhonya kuchokera kwa Kate Frederick
Kanema wachidule ndi kickboxing kuchokera ku Miyezo ya Shelly:
- Onsewa ali mumayimidwe osayima, pafupifupi osayima. Ngati mukufuna kupumula - siyani kapena muchepetse.
- Maphunziro ambiri amathandizidwa ndi zolimbitsa thupi pamimba. Maphunziro a nkhonya ndipo amatenga nawo mbali minofu ya thupi, koma Shelley Doses imaperekanso zopangira ndi mitundu ina ya zopindika kukhala zabwino.
- Dongosolo lalifupi kwambiri. Amatha mphindi 20-35, koma amalonjeza kuti azipsa kwambiri.
- Mavidiyo ndi oyenera pamlingo wapakatikati komanso wapamwamba maphunziro.
- Pophunzitsa ma Shelley Doses ndi mitsempha yambiri komanso kuphatikiza masewera a nkhonya, zikwapu zosiyana ndikusintha manja ndi mapazi.
- Kusunga sikofunikira, kokha mu kanema wosiyana komwe mumafunikira ma dumbbells.
Zowonjezedwa pulogalamuyi nthawi yayitali ya kanema: kuyambira mwachidule mpaka nthawi yayitali.
Kuphunzitsa kibazanga kwa mphindi 20-25
1. 20 Min Cardio Kickboxing Abs Kulimbitsa Thupi
Kuchita masewerawa pang'ono kukupatsani katundu wabwino mumphindi 20 zokha. Gawo loyamba limayenda mwachangu kwambiri masewera a kickboxing ndi plyometric. Mu theka lachiwiri la kuchepa, mumachita masewera olimbitsa thupi kumbuyo kwa minofu yam'mimba, komanso kuyenda mu bar.
2. Cardio Kickboxing Abs kulimbitsa thupi
Gawo loyamba la pulogalamuyi ndilolimba kwambiri komanso othamanga kwambiri ndi chiwerengero chachikulu cha ma hop. Koma zolimbitsa thupi zonse ndizowongoka, zosavuta pang'ono. Gawo lachiwiri silidzadabwitsa, komabe kupumula sikuyenera kudikirira: mudzachita masewera olimbitsa thupi pamimba, pamalo oimirira, kuti kugunda kukhalebe kokwera.
3. Kickboxing Cardio Abs Mphindi 20 Cardio
Koma mu kanemayu, theka lachiwiri likuyenda mwakachetechete. Mlingo wa Shelly wakonzekera zolimbitsa thupi m'mimba, zomwe zimachitika mozungulira ngati kansalu ndi kumbuyo. Gawo loyambirira la maphunziro, ngakhale likuwotcha mafuta, koma ndizochepa, motero pulogalamuyi itha kutchedwa wotsika mtengo.
4. HIIT Cardio Kickboxing Abs Workout Kanema
Mu kanema wa mphindi 25 mupeza kwambiri ntchito yolemera ya manja ake. Shelley amapanga njira yodzidzimutsa pazochita zilizonse zolimbitsa thupi. Pulogalamuyi idakonza ma burpee, matabwa, kulumpha chingwe, kulumpha manja oswana. Pamapeto pake - gawo lalifupi lazolimbitsa thupi pamimba.
5. HIIT Cardio Kickboxing Workout Video kunyumba
Ntchitoyi ipitilizabe nyengo yayikulu m'makalasi onse. Monga muvidiyo yapitayi, Miyezo ya Shelly imawonjezera thupi lanu lonse zolimbitsa thupi, mudzakweza kugunda kwamtima kwanu kumalo oyaka mafuta. Pulogalamuyi mulibe plyometric, zolimbitsa thupi ndizofatsa.
Kuphunzitsa kibazanga kwa mphindi 30-35
6. HIIT Cardio Kickboxing Workout, Core + ABS
Ntchito yolimbitsa theka imeneyi imakhala ndi magawo angapo, komwe mungapeze masewera olimbitsa thupi, masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi. Pulogalamuyi ili ndi zinthu zochokera ku nkhonya, amatsata pulogalamuyi theka lonse la ola, kuphatikiza kukankha kuti athetse madera omwe ali pama ntchafu ndi matako.
7. Cardio Kickboxing kulimbitsa thupi mwaukadauloZida thupi
Kanemayo, Shelley aphatikiza mapulogalamu ake awiri. Mphindi 20 zoyambirira ndimasewera olimbitsa thupi kwambiri. Otsala a 15 mphindi plyometric yophunzitsira miyendo ndi m'mimba. Vidiyo iyi ikupangitsani kutuluka thukuta bwino.
8. Cardio Kickboxing Workout Arms Abs Workout
Ndimaphunziro apakatikati momwe magawo osinthira am'magawo am'magazi am'magawo amphamvu okhala ndi zotumphukira kumtunda. Mudzawotcha mafuta ndikulimbitsa minofu yam'manja, mapewa, ndi minofu. Kalasi ya Cardio, ngakhale inali yolimba, koma yochepetsedwa.
9. HIIT Cardio Kickboxing Lower Body Sculpt Core Workout Video Kunyumba
Pulogalamuyi mupeza ntchito yogwira thupi lakumunsi ndi khungwa. Mukuchita popanda zopanda pake, Shelley anali atakonzekera ntchafu ndi matako olimbitsa thupi ndi kulemera kwake. Ndi mapapu ambiri, squats, kick, ma plyometric. Kanemayo mulinso zolimbitsa thupi zingapo pamimba.
Zochita zolimbitsa thupi zimachepa potengera kiboshing
10. Low Impact Cardio Kickboxing, ABS Workout (Mphindi 25)
Maphunziro agawika magawo awiri. Mu theka loyamba mudzachita masewera olimbitsa thupi ochepa omwe angakulitse kugunda kwa mtima wanu (nkhonya, masitepe, Kuthamanga pang'ono, kukweza mawondo). Komabe, zida za kickboxing ndizochepa. Mu theka lachiwiri mukuyembekezera matabwa ndi zochitika zina zolimbitsa minofu ya corset.
11. Low Impact Cardio Kickboxing ndi Abs Beer Workout (Mphindi 25)
Kuphunzitsa momwe zimapangidwira kanema wakale. Mu theka loyambirira la Mlingo wa Shelley wakukonzekeretsani zolimbitsa thupi zotsika kwambiri ndi zida za kibaxhina. Mu theka lachiwiri mudzachita kuchita masewera olimbitsa thupi ndi ma dumbbells am'mapewa ndi pamimba.
12. Low Impact Cardio Sculpt Kickboxing Weights Workout (Mphindi 37)
Chinanso chofananira cha pulogalamu yotsatirayi. Mu theka loyamba lakudikirira masewera olimbitsa thupi otsika pang'ono ndi zida zankhonya. Mu theka lachiwiri mudzachita kuchita masewera olimbitsa thupi ndi ma dumbbells m'magulu onse amtundu. Makamaka mwakhama ntchito kumtunda.
Yambani ndi kulimbitsa thupi kwa cardio kutengera kickboxing kuchokera ku Shelly Mlingo. Mavidiyo kuchokera mndandandawu azithandizira pazomwe mumachita tsiku lililonse.
Onaninso: Pulogalamu ya Core De Force yothandizira kulemera ndi zinthu zina zankhondo.
Popanda katundu, Wochepetsa thupi, kulimbitsa thupi kwa Cardio