Siffar Studio: Horon Damben Kiwon Jiki daga Gloveworx

Wadatacce

• Horon Horon dambe na Gloveworx
• Dumi-duminsa: Ys, Ts, Ws
• Dumi-Up: Bulldog Walk-Out
• Shadowboxing: Jab, Jab, Cross
• Shadowboxing: Saƙa & Punch
• Shadowboxing: Uppercuts
• Shadowboxing: Punch Combo
• Bita don

Cardio shine madaidaicin haɓaka yanayi, duka don babban motsa jiki na nan take da yanayin tunanin ku gaba ɗaya. (Dubi: Duk Fa'idodin Kiwon Lafiyar Lafiya na Motsa Jiki)

Game da karshen, yana ƙara maɓalli masu mahimmanci kamar BDNF (factor neurotrophic da aka samu kwakwalwa). "Ƙananan matakan BDNF suna hasashen haɗarin ɓacin rai," in ji Jennifer J. Heisz, Ph.D., masanin kinesio a Jami'ar McMaster a Ontario, Kanada.

Dukansu tsayayyen cardio da HIIT suna haskaka BDNF, amma HIIT yana samar da ƙari. A cikin lokaci, wannan tashin hankali yana nufin ƙirƙirar ƙarin ƙwayoyin kwakwalwa a cikin hippocampus-yankin da kuke son busawa. "Hippocampus yana da hannu wajen rufe amsawar damuwa, [yanke] matakan cortisol na damuwa a cikin jiki," in ji Heisz.

A cikin wani bincike a McMaster, makonni shida na ko dai a tsaye cardio ko HIIT sun kare tsohon dankalin turawa daga bakin ciki. Caveaya daga cikin gargaɗi: Ku ci gaba da kasancewa idan kun kasance sababbi. (A cikin rukunin da ba a horar da su ba, HIIT ya ƙara yawan damuwa na ɗan lokaci.)

Haɗa HIIT tare da dambe - motsa jiki tare da fa'idodin ƙarfafawa na kansa - kuma za ku yi tafiya kuna jin kamar zakara.

Leyon Azubuike, wanda ya kafa Gloveworx, gidan wasan dambe a California da New York, ya ce: "Wasan dambe ya bambanta da wannan. "Akwai farin ciki na koyan sabon salo, sakin hankalin mutum na kasancewa yayin da kuke mai da hankali kan combos punch, da sakin jiki na yin hulɗa da jaka mai nauyi." A takaice dai, yana buga wurin ni'ima. (Har ila yau gwada: Wannan Jimlar Yanayin Yanayin Jikin Jiki Yana Tabbatar da Dambe shine Mafi Cardio)

Anan, Azubuike yana jagorantar ku ta hanyar yau da kullun da zaku iya yi a gida - komai matakin ku. "Kowa zai iya shiga cikin matsayi da akwati," in ji shi. "Daga can, zaku iya yin nau'i-nau'i a cikin sauri don fashewar cardio ko kuma ku yi kullun solo." Dubi irin motsin da ya sanya ya faranta jama'a a cikin sabon shirinmu na Shape Studio.

Horon Horon dambe na Gloveworx

Yadda yake aiki:Kalli Azubuike yana nuna motsi a cikin bidiyon da ke sama, sannan sami madaidaicin aikin motsa jiki Rx a ƙasa.

Za ku buƙaci:Jikinku da wani sarari. (Idan ba ku yi dambe ba a baya, ƙila ku so ku kalli wannan mai bayani mai sauri kan yadda ake yin dukkan manyan abubuwan.)

Dumi-duminsa: Ys, Ts, Ws

A. Tsaya tare da faɗin ƙafafu daban-daban, hannaye a gefe. Hinge dan kadan a kwatangwalo tare da lankwasa gwiwoyi a cikin shiri. Mirgine kafadu sama, baya, da ƙasa, don farawa cikin tsaka tsaki.

B. Armsaga hannaye gaba da sama, hannayensu sun fi fadi fiye da faɗin kafada, raɗaɗɗun kafaɗun kafada, don samar da sifar "Y" da jiki. Da sauri juya motsi don komawa don farawa. Maimaita sau 3.

C. Ɗaga hannaye zuwa ɓangarorin, dabino suna fuskantar gaba, samar da siffar "T" tare da jiki. Da sauri juya motsi don komawa don farawa. Maimaita sau 3.

D. Matsa gaba kaɗan, hannaye a gaban cinyoyinsu tare da lanƙwasa hannaye. Armsaga hannayenku baya zuwa siffar "W", riƙe hannayenku lanƙwasa da tafukan hannu suna fuskantar gaba. Matse kafaɗun kafaɗa a saman, sannan saki. Maimaita sau 3.

Yi saiti 2.

Dumi-Up: Bulldog Walk-Out

A. Fara a matsayin tebur akan hannaye da gwiwoyi, tare da kafadu kai tsaye akan wuyan hannu da kwatangwalo akan gwiwoyi. Ɗaga gwiwoyi kaɗan inci kaɗan daga ƙasa don farawa.

B. Rike kwatangwalo ƙasa, tafiya dabino gaba don shiga cikin babban katako.

C. Tafiya hannu don dawowa don farawa.

Yi 2 saiti na 3 zuwa 5 reps.

Shadowboxing: Jab, Jab, Cross

A. Fara a matsayin dambe: ƙafafu sun ɗan faɗi fiye da faɗin kafaɗa tare da ƙafar hagu a gaba da ƙuƙumma masu kare fuska (ƙafar dama a gaba idan kai mai hagu ne). Matsa gaba da ƙafar hagu sannan ka miƙa hannun hagu gaba tare da sarrafawa, juya dabino zuwa ƙasa (jab da hannun dama idan kai mai hagu ne). Da sauri koma baya kuma karye hannun hagu baya zuwa wurin farawa. Wannan jab.

B. Yi jab na biyu.

C. A wurin wasan dambe, juya hips dama gaba da pivot akan ƙafar dama har sai diddige ya fito daga ƙasa, yana jujjuya nauyi gaba da mika hannun dama gaba don naushi, yana jujjuya dabino zuwa ƙasa. Da sauri taja hannun dama ta koma fuska. (Haka kuma, wannan zai zama akasin haka idan kuna hannun hagu.) Wannan giciye ne.

Yi 2 saiti na 3 zuwa 5 reps.

Shadowboxing: Saƙa & Punch

A. Fara cikin matsayin dambe tare da dunkulewa sama.

B. Jefa jab, sannan a giciye.

C. Tare da fuska mai gadi, tsugunna ƙasa kuma ɗauki mataki zuwa dama. Wannan saƙa ce.

D. Ka tashi sama, ka jefa giciye. Sannan jefa ƙugiya: Juya hannun hagu (lanƙwasa a kusurwar digiri 90) da juyawa kamar ana bugun wani a cikin muƙamuƙi. Ƙafar ƙafar gaba ta yadda gwiwa da hips su fuskanci dama.

E. Jefa wani giciye.

F. Komawa hagu don komawa don farawa.

Yi 2 saiti na 3 zuwa 5 reps.

Shadowboxing: Uppercuts

A. Fara cikin matsayin dambe tare da dunkulewa sama.

B. Juya kwatangwalo na dama zuwa gaba, pivot a ƙafar ƙafar dama, madauki da lanƙwasa hannun dama sama kamar ana bugun wani a ƙugu. Kare chin da hannun hagu a duk lokacin motsi. Wannan babban matakin dama ne.

C. Maimaita gefen hagu, amma kar a kunna ƙafar baya; a maimakon haka, tura ƙafar hagu zuwa gaba don sanya ƙarin ƙarfi a bayan bugun. Wannan babbar hanya ce ta hagu.

D. Jefa wani babban gefen dama.

E. Saƙa zuwa dama, sannan maimaita, jefa jakunkuna uku.

F. Komawa hagu don komawa don farawa.

Yi 2 saiti na 3 zuwa 5 reps.

Shadowboxing: Punch Combo

A. Fara cikin yanayin dambe tare da dunkulewa sama.

B. Jefa jabs biyu da giciye.

C. Saƙa zuwa dama. sai a jefar da manyan sassa uku.

D. Komawa hagu don komawa don farawa.

Yi 2 saiti na 3 zuwa 5 reps.

Mujallar Siffar, fitowar Disamba 2019

Bita don