Istuudiyaha Qaabka: Tababbarka Feerka Feerka ee Jirka oo ka socda Gloveworx

Qanacsan

• Tababarka Tababarka feerka ee Gloveworx
• Kuleylka: Haa, Ts, Ws
• Diirimaad: Bulldog Socod-bax
• Shadowboxing: Jab, Jab, Cross
• Shadowboxing: Weave & Punch
• Shadowboxing: Sare -u -jarid
• Shadowboxing: Punch Combo
• Dib u eegis loogu talagalay

Cardio waa xoojiye niyadda ugu dambeeya, labadaba jimicsiga degdegga ah ee sarreeya iyo xaaladdaada guud ee maskaxda. (Eeg: Dhammaan Faa'iidooyinka Caafimaadka Maskaxda ee Jimicsiga)

Marka laga hadlayo kan dambe, waxay kordhisaa borotiinka muhiimka ah sida BDNF (factor neurotrophic-ka maskaxda ka soo baxda). "Heerarka hoose ee BDNF waxay saadaaliyaan khatarta niyad-jabka," ayay tiri Jennifer J. Heisz, Ph.D., oo ku takhasusay kinesiologist ee Jaamacadda McMaster ee Ontario, Canada.

Kaadhka joogtada ah iyo HIIT labaduba waxay kiciyaan BDNF, laakiin HIIT waxay soo saartaa wax badan. Waqti ka dib, kor u kacaa macnaheedu waa abuurista unugyo maskaxeed oo badan oo ku yaal hippocampus - gobolka aad rabto inaad kor u qaaddo. "Hippocampus wuxuu ku lug leeyahay xiritaanka jawaabta walaaca, [goynta] heerarka hormoonka walwalka cortisol jirka oo dhan," ayuu yiri Heisz.

Daraasad lagu sameeyay McMaster, lix toddobaad oo ah wadnaha joogtada ah ama HIIT ayaa baradhada sariirta hore ka ilaalisay niyad-jabka. Hal digniin: Si deggan u joog haddii aad tahay qof cusub. (Kooxda aan la tababarin, HIIT waxay si ku -meelgaar ah u kordhisay walaaca la dareemayo.)

Ku dar HIIT iyo feerka — jimicsi leh faa'iidooyin awood leh oo u gaar ah - oo waxaad ka bixi doontaa adigoo dareemaya sidii horyaal.

"Feerku waa mid u gaar ah arrintaas," ayay tiri Leyon Azubuike, oo ah aasaasaha Gloveworx, istuudiyaha feerka ee California iyo New York City. "Waxaa jira farxad barashada xirfad cusub, siidaynta maskaxeed ee joogitaanka markaad diirada saarto combos feerka, iyo sii deynta jireed ee xiriirinta boorsada culus." Si kale haddii loo dhigo, waxay ku dhufataa goobta farxadda. (Sidoo kale isku day: Tababarka Qaboojiyaha Guud ee Jirku wuxuu caddeeyaa feerka inuu yahay Wadnaha ugu Wanaagsan)

Halkaan, Azubuike ayaa kugu hoggaaminaysa hab joogto ah oo aad guriga ku samayn karto - heer kasta oo aad tahay. "Qof kastaa wuxuu geli karaa mowqifka iyo sanduuqa," ayuu yidhi. "Halkaas, waxaad ku samayn kartaa combos feer isku xigxiga si aad u hesho kaar -qarxin ama aad samayso feer kaligeed ah." Fiiri dhaqdhaqaaqyada ka dhigay isku dhafka dadka-faraxsan ee qaybti ugu dambeysay ee Qaabka Studio.

Tababarka Tababarka feerka ee Gloveworx

Sida ay u shaqeyso:Ka daawo Azubuike demo dhaqdhaqaaqyada fiidiyaha kor ku xusan, ka dibna ka hel jimicsiga saxda ah Rx hoosta.

Waxaad u baahan doontaa:Jidhkaaga iyo meel bannaan. (Hadii aanad hore u feedhsan, waxa kale oo aad rabi kartaa inaad daawato sharraxaaddan degdega ah ee ku saabsan sida loo sameeyo dhammaan feerarka ugu muhiimsan.)

Kuleylka: Haa, Ts, Ws

A. Istaag iyadoo cagaha kala fogaansan yihiin sinta-ballaca, gacmahana dhinacyada. Si aad u yar ugu dheji miskaha leh jilbaha foorarsan meel diyaar ah. Garbaha u laabo, gadaal, iyo hoos, si aad ugu bilowdo meel dhexdhexaad ah.

B. Gacmaha kor u qaad hore iyo sareba, gacmaha in yar ka ballaadhan garabka-ballaca, garbaha garbaha, si ay u sameeyaan qaab "Y" oo leh jir. Si dhaqso ah u celi dhaqdhaqaaqa si aad ugu laabato si aad u bilowdo. Ku celi 3 jeer.

C. Gacmaha kor ugu qaad dhinacyada, calaacalaha oo soo jeeda Dhaqso u rogo dhaqdhaqaaqa si aad u bilowdo. Ku celi 3 jeer.

D. Hinge xoogaa hore u sii wad, gacmaha oo wada jira bawdada horteeda oo gacmaha laaban. Gacmaha gadaal u kor u qaad una samee qaab "W', adigoo gacmaha foorarsan iyo calaacalaha xagga hore. Tuuji garbaha garbaha xagga sare, ka dibna sii daa. Ku celi 3 jeer.

Samee 2 qaybood.

Diirimaad: Bulldog Socod-bax

A. Ku bilow booska miiska dushiisa ee gacmaha iyo jilbaha, garbaha si toos ah uga korreeya curcurada iyo miskaha korkooda jilbaha. Jilbaha kor u qaad dhawr inji oo dhulka ka fog si aad u bilowdo.

B. Miskahaaga hoos u dhig, hore u soco calaacalaha si aad u gashid loox sare.

C. Gacmaha dib ugu soco si aad ugu laabato si aad u bilowdo.

Samee 2 qaybood oo ah 3 ilaa 5 reps.

Shadowboxing: Jab, Jab, Cross

A. Ka bilow meesha feerka: cagaha waxoogaa ka ballaadhan garabka ballaadhkiisa oo lugta bidix hore iyo feedhyada wejiga ka ilaalinaya (lugta midig hore haddii aad bidix tahay). Hore ugu tallaabso lugta bidix oo gacanta bidix hore u sii wad adiga oo gacanta ku haya, calaacal u wareejinaya si aad hoos ugu jeeddo (gacantaada midig ku dhufo haddii aad bidix tahay). Si degdeg ah dib ugu soo laab oo gacanta bidix dib ugu celi booska bilawga ah. Taasi waa jab.

B. Samee jab labaad.

C. Istaagga feerka, ku wareeji misigta midig hore oo u leexo lugta midig ilaa cidhibku ka soo dhaco dhulka, miisaankana u leexdo xagga hore iyo fidinta gacanta midig hore si uu u feero, calaacal wareegsan si aad hoos ugu jeeddo. Si degdeg ah gacanta midig ugu celi wejiga. (Mar labaad, tani waxay noqon doontaa caksigeeda haddii aad tahay bidix.) Kani waa iskutallaab

Samee 2 qaybood oo ah 3 ilaa 5 reps.

Shadowboxing: Weave & Punch

A. Ka bilow mowqifka feerka adiga oo feeraha kor u haya.

B. Tuur jab, dabadeed iskutallaab.

C. Feedh wejiga ilaalinaya, foorar oo u qaad tillaabada dhanka midig. Taasi waa tolmo.

D. Soo bood, oo iskutallaab tuur. Kadib tuur jillaab: Lugta gacanta bidix (oo ku foorarsan xagal 90-digrii ah) oo lulmid sidii adigoo qof daanka daloolinaya. Pivot lugta hore si jilibka iyo miskaha u wajahaan dhinaca midig.

E. Tuur iskutallaab kale.

F. Dib ugu noqo bidix si aad ugu soo laabato bilawga

Samee 2 qaybood oo ah 3 ilaa 5 reps.

Shadowboxing: Sare -u -jarid

A. Ku bilow booska feerka adigoo feerka kor u qaadaya.

B. U leexi misigta midig hore, u leexo kubbadda lugta midig, leexso oo gacanta midig kor u qaad sidii adigoo feedh qof feeraya. Gadhka gacanta bidix ku ilaali dhaqdhaqaaqa inta aad socoto oo dhan. Taasi waa mid sare oo toosan.

C. Ku celi bidixda, laakiin ha leexin lugta dambe; halkii, hore u riix xagga misigta bidix si aad awood dheeraad ah uga dhigto feerka. Taasi waa bidix sare.

D. Tuur mid kale oo sare oo midig ah.

E. Midig u xiiree, ka dibna ku celi, adigoo tuuraya saddex jaranjaro sare ah.

F. Dib ugu noqo bidix si aad ugu soo laabato bilawga

Samee 2 qaybood oo ah 3 ilaa 5 reps.

Shadowboxing: Punch Combo

A. Ku billow mowqifka feerka oo feeraha kor u haya.

B. Tuur laba jab iyo iskutallaab.

C. Midig u xidho dabadeed tuur saddex qaybood oo sare.

D. Dib ugu noqo bidix si aad ugu soo laabato bilawga

Samee 2 qaybood oo ah 3 ilaa 5 reps.

Wargeyska Qaabka, Diseembar 2019 Arrinta

Dib u eegis loogu talagalay