Jimicsiga Lugaha dilaaga ah

Qanacsan

• Dib u eegis loogu talagalay

Dhaqdhaqaaqyada kaarboonka ee kaarboonka waxay ka dhigaan hal kaloori oo gubanaya iyo jimicsiga qaabaynta jirka oo hooseeya. Samee dhaqdhaqaaqyadan gadaal-gadaal adiga oo aan nasan, qaad nasasho kooban inta u dhexeysa wareegyada. Isku day inaad samayso laba ilaa saddex wareeg oo dhaqdhaqaaqyadan guud ahaan ah.

Waxaa laga yaabaa inaad rabto inaad ku qabato darbi ama kursi dheelitirka mid ka mid ah laylisyadan, waxaana laga yaabaa inaad u baahato derin shaqada dhulka.

HALKAN KA DAAWO VIDEO -ga dhaqdhaqaaqyada bannaanbaxyada iyo talooyinka foomka.

Jimicsiga:

Qalab #1: Jab & Jilibka Combo

Ku bilow "mowqif dagaal" (cagtaada midig oo hore u socota, dhabarka bidix, suxulada oo jidhka hore u leexday, gacmaha feedh ku haya meel ka baxsan dhabannadaada). Jab ( feero) gacantaada bidix, adigoo sintaada bidix hore u jeedinaya oo ciribtaada bidix ka qaadaya sagxada markaad feeraysato. Si degdeg ah u laab suxulka oo ka jaleec gacanta midig oo u rogaya sinta midig feer. Ku celi jab bidix iyo midig. U leexo garabka bidix xagga hore una soo qaad jilibka midig kor iyo jirka laba jeer. Taasi waa hal set. Samee setkan wadar ahaan 10 jeer. Dhaqso degdeg ah u samee, dhis xawaarahaaga marka aad saxdo dhaqdhaqaaqaaga.

Ku celi taxanaha dhinaca kale.

Drill #2: Side Kick Taxanaha

(Waxaa laga yaabaa inaad rabto inaad dhabarka ku hayso kursi ama gidaar si aad isugu dheellitirto inta aad guureyso)

Jilibka Qolka (sideed jeer)

Cududdaada midig u hayso dheelitirka, u leexi ciribtaada midig hore ka dibna jilibkaaga bidix u laab laabtaada horteeda oo cagtaada bidix u leexi dhinaca jidhkaaga, cududdaada bidix u leexanayso, gacmahana gacanta ku hayso wajigaaga . Lugta bidix ee hoose ilaa dhulka. Taasi waa hal wakiil. Ku celi sideed jeer.

Side Kick Press (sideed jeer)

U soo jiid jilibka meel qol, ka dibna lugta bidix u soo bixi dhinaca jidhkaaga, adigoo ku riixaya cidhibta cagtaada dabacsan. Gacanta kor u qaad oo soo jiid, ka dibna jilibka ku soo celi qolka. Taasi waa hal wakiil. Ku soo celi siddeed jeer.

Kick Side (sideed jeer)

Laga soo bilaabo booska qolka, lugtaada bidix si dhakhso ah ugu cadaadi dhinaca, jilbaha dib ugu soo celi qolka ka dibna lugta bidix hoose dib ugu soo celi sagxada. Taasi waa hal wakiil. Ku soo celi siddeed jeer.

Ku celi taxanaha dhinaca kale.

Dulucda #3: Roundhouse

Joogista Horse (30 ilbiriqsi)

Bilow inaad istaagto cagahaaga oo ka ballaadhan ballaca miskaha, iyadoo jilbahaaga iyo suulashaada ay u soo baxeen waxoogaa yar. Laab jilbaha suulasha ilaa 90 digrii oo xusullada qalooci, gacmaha ku jiid gacmaha feeraha ka baxsan feeraha. Ku hay booskan 30 ilbiriqsi

Chamber Hold (sideed jeer)

Miisaankaaga u wareeji lugtaada midig, oo lugtaada bidix kor u qaad, adigoo jilibkaaga u laabaya misigtaada, u fur dhinaca oo u isticmaal gacantaada bidix si aad ciribtaada bidix ugu jiiddo dhinaca jidhkaaga. Siideynta iyo lugta bidix ee hoose dhulka. Taasi waa hal wakiil. Ku soo celi siddeed jeer.

Kick Roundhouse (sideed jeer)

Laga soo bilaabo meesha qolqolka (iyadoon gacanta la hayn) u fidin lugtaada bidix dhinaca, adigoo suulasha farta ku fiiqaya 'karbaashka' lugta (ka fakar inaad shay ku dhufatid shinkaaga ama dusha sare ee kabahaaga) ka dibna jilibkaaga dib u laab si dhaqso ah oo lugta dhulka u dhigaysa. Taasi waa hal wakiil. Ku celi sideed jeer.

Ku celi taxanaha (oo ay ku jiraan istaanka fardaha) dhinaca kale.

Dulucda #4: Lick Back

Kick Back (sideed jeer)

Waxaa laga yaabaa inaad rabto shukumaan ama sarin aad ku jilba joogsato tallaabadan. Ka bilaw afarta dhanba, oo cidhibtaada midig ku soo duub dhinaca jidhkaaga, adoo lugtaada midig u laabaya. Lugta midig gadaal u riix garbahaaga gadaashiisa, adiga oo ka riixaya lugta midig, adiga oo si buuxda u fidinaya. Jilibka laab oo ku soo noqo booska bilowga, adoon u oggolaan in jilibka midig uu taabto dhulka. Taasi waa hal wakiil. Ku soo celi siddeed jeer.

Laad-celinta degdega ah (16 jeer)

Ku celi laadadka dambe, laakiin xawaari xawaarahaaga, 16 jeer. Hubi inaad ka soo jiidato gudaha iyo jirka kore si adag oo joogto ah markaad lugtaada dhaqso u dhaqaajineyso.

Kordhinta Dib (16 jeer)

Lugta midig ku sii dheeree dhererka sinta, cagtu waa dabacsan tahay, oo riix lugta sare ee sinta gadaasheeda, ku tuuji sintaada midig markaad lugta kor u qaadayso. Dhabarka hoose ilaa heerka misigta. Taasi waa hal wakiil. Ku celi 16 jeer, si degdeg ah.

1 Lugta Lugta Haya (30 sekan)

Ku haynta lugta midig si toos ah, lugta midig hoose dhulka, hoos u dhig suulasha. U soo jiid feerahaaga si adag oo jilbahaaga bidix ka soo qaad dhulka, adigoo foorarsan oo cagahaaga bidix ku riixaya bowdada gudaha ee lugtaada midig. Qabo 30 ilbidhiqsi.

Ku celi taxanaha dhinaca kale.

Fidin:

Fadhiga lugaha isdhaafka ah, ka gaadh cududda bidix ee jilibka midig, oo keenaysa laabta bowdada gudaha midig. Qabo saddex neef oo qoto dheer. Ku celi dhinaca kale.

Dib u eegis loogu talagalay