Tababbarka Kickboxing ee aadka u culus ee bilowga ah ee kugu dhisi doona Dhidid

Qanacsan

• 15-Daqiiqo Wadarta Jidhka-Kuleylka
• Wareegga 1: Jab, Isgoys
• Wareega 2: Jab, Iskutallaab, Qaboojiyaha Bidix, Qaboojiya Midig
• Wareegga 3 -aad: Jab, Iskutallaab, Jidka Sare ee bidix, Lugta Hore ee Midig
• Wareegga 4aad: Jab, Iskutallaab, Jab, Roundhouse Midig, Lugta Hore ee Bidix
• Wareega 5: Gudub, Gooyn Bidix, Jillaab midig, Guriga Wareega Bidix
• Wareegga 6 -aad: Jab, Isgoys, Jab, Iskutallaab, Roundhouse Bidix, Roundhouse Midig
• Wareegga Xawaaraha: Jab, Cross
• Tababarrada Lamaanaha
• Dib u eegis loogu talagalay

Haddii aad ku dhaaftay layligayagii kickboxing-ka Facebook Live ee istuudiyaha ILoveKickboxing ee magaalada New York, looma baahna inaad ka walwasho: Waxaan halkan ku helnay muuqaal jimicsi buuxa, dhididsan #ShapeSquad iyo dhammaan. Haddii aad guriga ku haysato bacda feerka, si fiican u tag. Haddaysan ahayn, wali waad samayn kartaa is-diritaan adiga keligaa (waa a dilaa) ka dibna feer iyo laad laadyo sidii adigoo qof garaacaya. Tilmaan -bixiyaha: Xusuusnow tii hore ee naxdinta lahayd ee sii wadata inay kuu soo qorto? Ama maamulaha kugu raraya shaqada 5 galabnimo maalin jimce ah? Ama qofka gebi ahaanba qaatay amarkaaga qaxwada Starbucks? Hadda waa waqtigii aad cadhadaada ka bixin lahayd. (Ma rabtaa inaad ku darto xoogaa xoogaa ah? Marka xigta isku day tababarkan kettlebell kickboxing.)

Sida ay u shaqeyso: Samee diirimaad (taas oo laga yaabo inaad u malaynayso inay tahay qaybta ugu adag-ha werwerin, annaguna waanu dhimannay). Ka dib kor u qaad fiidiyowga oo samee dhammaan lixda wareeg ee isku-darka laadka oo ay la socdaan tababare Jenna Ortiz oo ka socda ILoveKickboxing. Wareeg kasta waa saddex daqiiqo; sii wad samaynta isku -darka ilaa inta qaylo -dhaantu dhawaaqdo, oo fulinaysa AMRAP (reps -ka ugu badan ee suurtogalka ah). Kadibna ku dhammayso hal daqiiqo oo xawli ah iyo wareeg ah lammaane hal daqiiqo ah (haddii aad mid leedahay). Ha ku waalan xawaaraha-marka ay timaaddo kubbadda, qaabka iyo awoodda ayaa ka muhiimsan.

15-Daqiiqo Wadarta Jidhka-Kuleylka

- Jog (30 ilbiriqsi)

- Jilbaha sare (15 sekan)

- Butt-Kicks (15 sekan)

- Cagaha dheereeya (15 sekan)

Jirka Sare

- Plank (20 ilbiriqsi)

- riix-ups (20 ilbiriqsi)

- Triceps riix-ups (20 ilbiriqsi)

Riixitaanka dheemanka (20 sekan)

- Kor u kicin ballaaran (20 ilbiriqsi)

Xudunta

- Qabashada bannaan (30 sekan)

- Lugta kor u qaad (30 sekan)

- Fadhi buuxa (30 sekan)

- Baaskiilado (30 sekan)

Lugaha

- Qabo (30 ilbiriqsi)

- Ku-jiidashada joogtada ah iyo dibaddaba (30 ilbiriqsi)

- Gacan-ku-dhigid iyo dib-u-fadhiisasho (30 sekan)

- 2-gacanood ( calaacasha sariirta ilaa sariirta ) gudaha iyo dibedda (30 ilbiriqsi)

Ku soo celi diirimaadka mar kale, ka dibna ku dhamee 1 daqiiqo oo ah burpees AMRAP.

Wareegga 1: Jab, Isgoys

A. Bilow inaad istaagto cagaha oo kala fogaansan ballaadhkeedu sinta, jaranjaro si ay cagtu bidix wax yar uga horeyso cagta midig, jilbahana ay foorarsan yihiin. Feedhu waa waji waardiye.

B. Gacanta bidix si toos ah u toosi, calaacasha hoos u jeedda, gacantana fidsan (jab). Ka dibna dib ugu celi wejiga ilaaliyaha.

C. Lug lugaha midig iyo jilibka si ay miskaha hore u wajahaan, inta aad gacanta midig si toos ah u feeraynayaan, calaacasha hoos u jeedda (iskutallaab).

D. Ku soo bilow si aad u bilowdo adigoo gacmaha ilaalinaya wejiga.

Sii wad samaynta AMRAP 3 daqiiqo, adigoo fiiro gaar ah u leh si aad u sameyso xawaare ka badan.

Wareega 2: Jab, Iskutallaab, Qaboojiyaha Bidix, Qaboojiya Midig

A. Bilow inaad istaagto adigoo cagaha kala ballaadhinaya misigta, la yaab leh si ay cagta bidix waxoogaa hore ugu hor marto lugta midig oo jilbahana u foorarsadaan. Feeruhu waa ilaalin wejiga.

B. Gacanta bidix ku tuur jab, ka dibna iskutallaab ku tuur gacanta midig.

C. Samee qaab jillaab leh gacanta bidix, suulka u fiiqaya saqafka. Gacanta bidix bidix uga leexo sidii adigoo qof daanka daanka kaga dhufanaaya Pivot ku qabo lugta bidix si jilibka iyo miskaha u wajahaan dhinaca midig (jillaab bidix). Cududda dib ugu celi wejiga waardiyaha

D. Samee dhaqdhaqaaq isku mid ah dhinaca midig, adigoo lugta midig iyo jilbaha u jiidaya si miskaha ay u wajahaan hore (jillaab midig). Ku soo bilow si aad u bilowdo adigoo gacmaha ilaalinaya wejiga.

Sii wad samaynta AMRAP 3 daqiiqo, adigoo fiiro gaar ah u leh si aad u sameyso xawaare ka badan.

Wareegga 3 -aad: Jab, Iskutallaab, Jidka Sare ee bidix, Lugta Hore ee Midig

A. Bilow inaad istaagto adigoo cagaha kala ballaadhinaya misigta, la yaab leh si ay cagta bidix waxoogaa hore ugu hor marto lugta midig oo jilbahana u foorarsadaan. Feeruhu waa ilaalin wejiga.

B. Gacanta bidix ku tuur jab, ka dibna iskutallaab ku tuur gacanta midig.

C. Gacanta bidix dib ugu soo celi sinta bidix ee xigta, calaacashana kor u soo jeedda, ka dibna horay iyo kor u feer sida adigoo qof caloosha ka feeraya. Pivot ku qabo lugta bidix si jilibka iyo miskaha u wajahaan dhinaca midig (bidixda sare).

D. Gacmaha kor u qaad si aad u ilaaliso wejiga, oo tallaabo yar u qaad xagga bidix. Jilibka midig kor u qaad, dhabarka u janjeero, oo si toos ah hore ugu laad kubbadda cagta midig.

E. Ku soo bilow si aad u bilowdo adigoo gacmaha ilaalinaya wejiga.

Sii wad samaynta AMRAP 3 daqiiqo, adigoo fiiro gaar ah u leh si aad u sameyso xawaare ka badan.

Wareegga 4aad: Jab, Iskutallaab, Jab, Roundhouse Midig, Lugta Hore ee Bidix

A. Bilow inaad istaagto adigoo cagaha kala ballaadhinaya misigta, la yaab leh si ay cagta bidix waxoogaa hore ugu hor marto lugta midig oo jilbahana u foorarsadaan. Feeruhu waa ilaalin wejiga.

B. Gacanta bidix ku tuur jab, dabadeed iskutallaab ku tuur gacanta midig, ka dibna jab kale gacanta bidix.

C. Adigoo gacmaha ilaalinaya wejiga, u gudub cagta bidix si siman hore iyo bidix, adigoo u leexinaya suulasha bidix. Lugta midig ku wareeji si aad u wareegto boorsada, adigoo farta ku fiiqaya oo taabanaya lafaha ifaya oo kaliya.

D. Cagta midig hoos u dhig dhinaca bidix bidix, jilbaha bidix u soo celi, gadaal u leexo, oo si toos ah u laadi kubbadda lugta bidix.

E. Ku soo bilow si aad u bilowdo adigoo gacmaha ilaalinaya wejiga.

Sii wad samaynta AMRAP 3 daqiiqo, adigoo fiiro gaar ah u leh si aad u sameyso xawaare ka badan.

Wareega 5: Gudub, Gooyn Bidix, Jillaab midig, Guriga Wareega Bidix

A. Bilow inaad istaagto adigoo cagaha kala ballaadhinaya misigta, la yaab leh si ay cagta bidix waxoogaa hore ugu hor marto lugta midig oo jilbahana u foorarsadaan. Feeruhu waa ilaalin wejiga.

B. Tuur iskutallaab, ka dibna bidix bidix, ka dibna jillaab midig, kor u qaad gacmaha si aad u ilaaliso wejiga mar kasta oo aysan feerin.

C. Hoos u dhig cagaha midigta hore. Lugta midig u tallaabi dhanka hore iyo dhanka midig iyadoo suulasha ay u leexdeen dhanka midig. Lugta bidix u leexso si aad ugu wareegto boorsada, adigoo farta ku fiiqaya oo aad la xiriirto lafta ifaysa oo kaliya.

D. Ku soo bilow si aad u bilowdo adigoo gacmaha ilaalinaya wejiga.

Sii wad samaynta AMRAP 3 daqiiqo, adigoo fiiro gaar ah u leh si aad u sameyso xawaare ka badan.

Wareegga 6 -aad: Jab, Isgoys, Jab, Iskutallaab, Roundhouse Bidix, Roundhouse Midig

A. Bilow inaad istaagto adigoo cagaha kala ballaadhinaya misigta, la yaab leh si ay cagta bidix waxoogaa hore ugu hor marto lugta midig oo jilbahana u foorarsadaan. Feeruhu waa ilaalin wejiga.

B. Tuur laba combos jab/gudbi, had iyo jeer feero midig-bidix-midig-bidix, oo gacmaha kor u soo jiid si aad wejiga u ilaaliso inta u dhaxaysa feerarka.

C. Hoos u dhig cagaha midigta hore. U tallaabi cagta midig si dadab ah xagga hore iyo dhinaca midig iyadoo suulasha midig u leexatay. Lugta bidix u leexi oo guriga wareeg laad bacda, tilmaanta suulasha oo la xiriir lafta gasha oo kaliya.

D. Cagta bidix dhig dhulka adigoo u jeeda dhinaca midig-hore, ka dibna u bood cagaha si ay lugta bidix hore ugu jirto. Ka dibna cagta cagta bidix si dadab leh hore iyo bidix, suulasha waxay u leexdeen dhanka bidix. Lugta midig u leexi oo guriga wareeg laad bacda, tilmaanta suulasha oo la xiriir lafta madaxa oo keliya.

E. Ku soo bilow si aad u bilowdo adigoo gacmaha ilaalinaya wejiga.

Sii wad samaynta AMRAP 3 daqiiqo, adigoo fiiro gaar ah u leh si aad u sameyso xawaare ka badan.

Wareegga Xawaaraha: Jab, Cross

A. Bilow inaad istaagto adigoo cagaha kala ballaadhinaya misigta, la yaab leh si ay cagta bidix waxoogaa hore ugu hor marto lugta midig oo jilbahana u foorarsadaan. Feeruhu waa ilaalin wejiga.

B. Kala beddel ku -tuur -jabinta gacanta bidix iyo iskutallaabta gacanta midig adiga oo aan joogsan dib -u -dejinta. Uma baahnid inaad cagahaaga u rogto sida isku-dhafka jaban/iskutallaabta caadiga ah.

Samee AMRAP 1 daqiiqo.

Tababarrada Lamaanaha

A. Qabso lamaane; hal qof waa inuu kor u qaadaa galoofyada gacma-gashiyada isagoo ilaalinaya, gacmahana ilaalinaya wejiga calaacalahana ay u jeedaan. Lammaanaha kale wuxuu si joogto ah u tuuri doonaa jabsado 30 ilbidhiqsi, isagoo xiriir la samaynaya gacmo -gashiga midig ee waardiyaha, meel u dhow aagga curcurka fidsan. Ku wad 30 ilbiriqsi

B. Adiga oo aan beddelin jagooyinka, si joogto ah u tuur iskutallaabyada, adiga oo xiriir la samaynaya gacmo -gashiga bidix ee lammaanaha kale. Ku wad 30 ilbiriqsi

Beddel lamaanayaasha si uu waardiyaha u feero oo beddelo.

Dib u eegis loogu talagalay