Mutuwar Ƙafar ƙafa

Wadatacce

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Waɗannan motsin ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙafa na ƙwallon ƙafa. Yi waɗannan motsin baya-baya ba tare da hutawa ba, yin ɗan gajeren hutu tsakanin zagaye. Yi ƙoƙarin yin zagaye biyu zuwa uku na waɗannan motsi gaba ɗaya.

Kuna iya riƙe bango ko kujera don ma'auni don ɗaya daga cikin waɗannan rawar, kuma kuna iya buƙatar tabarma don aikin bene.

KALLI BIDIYON don zanga-zangar motsa jiki da samar da shawarwari.

Aikin motsa jiki:

Drill #1: Jab & Knee Combo

Fara a cikin "tsayin fada" (ƙafar dama ta gaba, hagu na baya, gwiwar hannu a gaban jiki, hannaye a dunkule kusa da kunci). Jab (bugi) hannunka na hagu, juya hips ɗinka na hagu gaba da ɗaga ƙafarka na hagu daga ƙasa yayin da kake naushi. Da sauri lankwasa gwiwar hannu da baya sannan ka ja daga hannun dama yana juya hips na dama zuwa naushi. Maimaita jab hagu da dama. Juya kafadar hagu gaba kuma zana gwiwa ta dama sama da cikin jiki sau biyu. Saiti daya kenan. Yi wannan saitin sau 10 gabaɗaya. Matsar da sauri, gina saurin ku yayin da kuke samun daidaito tare da motsin ku.

Maimaita jerin a wancan gefen.

Rawar #2: Jerin Kick Side

(Kuna so ku riƙe bayan kujera ko bango don daidaitawa yayin wannan motsi)

Knee Chamber (sau takwas)

Tare da hannunka na dama yana riƙe don daidaitawa, jujjuya diddige na dama zuwa gaba sannan tanƙwara gwiwa ta hagu a gaban kirjin ka sannan ka ɗora ƙafarka ta hagu zuwa gefen jikinka, tare da lanƙwasa hannun hagu, ɗora hannu ta fuskarka . Ƙananan ƙafar hagu zuwa ƙasa. Wannan wakili ɗaya ne. Maimaita sau takwas.

Side Kick Press (sau takwas)

Zana gwiwa zuwa matsayi na ɗaki, sa'an nan kuma shimfiɗa ƙafar hagu zuwa gefen jikinka, matsi ta cikin diddige na ƙafar ƙafarka. Keepauke hannunka sama da ɗagawa, sannan ka dawo gwiwa zuwa ɗakin. Wannan wakili ɗaya ne. Maimaita sau takwas.

Kick Side (sau takwas)

Daga matsayi na ɗaki, danna ƙafarku ta hagu zuwa gefe da sauri, zana gwiwa zuwa cikin ɗakin sannan ƙasa ƙafar hagu zuwa ƙasa. Wannan wakili ɗaya ne. Maimaita sau takwas.

Maimaita jerin a wancan gefen.

Drill #3: Roundhouse

Tsayin Doki (30 seconds)

Fara tsayawa tare da ƙafarku da fadi fiye da faɗin kwatangwalo, tare da gwiwoyinku da yatsunku sun juya kaɗan. Ƙunƙasa gwiwoyi akan yatsun kafa kusan digiri 90 da lanƙwasa gwiwar hannu, jawo hannaye cikin taku a waje da haƙarƙari. Riƙe wannan matsayi na daƙiƙa 30.

Chamber Hold (sau takwas)

Canza nauyin ku zuwa ƙafarku ta dama, kuma zana ƙafarku ta hagu sama, lanƙwasa gwiwa a layi tare da kwatangwalo, buɗe zuwa gefe kuma yi amfani da hannun hagu don jawo diddigin hagu zuwa cikin jikin ku. Saki da ƙananan ƙafar hagu zuwa ƙasa. Wannan wakili ɗaya ne. Maimaita sau takwas.

Kick na zagaye (sau takwas)

Daga matsayin ɗakin (ba tare da riƙe hannun ba) miƙa ƙafarku ta hagu zuwa gefe, riƙe yatsun hannu suna nuna 'bulala' kafa (yi tunanin bugun abu tare da shin ko saman takalmin ku) sannan ku lanƙwasa gwiwa a baya cikin sauri da rage kafa zuwa ƙasa. Wannan wakili ɗaya ne. Maimaita sau takwas.

Maimaita jerin (gami da matsayin doki) a daya gefen.

Rawar #4: Kick Back

Kick baya (sau takwas)

Kuna iya son tawul ko tabarma ku durƙusa don wannan motsi. Fara daga dukkan ƙafafu huɗu, kuma lanƙara diddige ku na dama zuwa jikin ku, lanƙwasa ƙafar dama. Danna ƙafar dama ta baya a bayan kafada, tana ture ƙafar dama daga gare ku, tana shimfida ta cikakke. Lanƙwasa gwiwa kuma komawa zuwa farkon matsayi, ba tare da barin gwiwar dama ta taɓa ƙasa ba. Wannan wakili ɗaya ne. Maimaita sau takwas.

Back Kick Quick (sau 16)

Maimaita bugun baya, amma hanzarta lokacin ku, sau 16. Tabbatar ci gaba da kusantar da ƙamus ɗin ciki da na sama kuma yana da ƙarfi yayin da kuke motsa ƙafarku da sauri.

Ƙarfafa Baya (sau 16)

Ci gaba da ƙara ƙafar dama a tsayin kwankwasa, ƙwanƙwasa ƙafa, da danna kafa sama sama a bayan kwatangwalo, matse ta cikin ƙashin dama yayin da kuke ɗaga kafa. Kasa baya zuwa matakin hip. Wannan wakili ɗaya ne. Maimaita sau 16, cikin sauri.

1 Kafa Tsari (30 seconds)

Tsayar da ƙafar dama madaidaiciya, ƙasan ƙafar dama zuwa ƙasa, sanya ƙafafu a ƙasa. Zana abs ɗin ku da ƙarfi kuma ku ɗaga gwiwa na hagu daga ƙasa, ajiye shi a lanƙwasa kuma danna ƙafar hagu a cikin cinyar ciki ta kafar dama. Rike don 30 seconds.

Maimaita jerin a wancan gefen.

Mikewa:

Zaune a giciye-hannun hannu, kai hannun hagu a kan gwiwa ta dama, yana kawo kirji akan cinyar ciki ta dama. Rike numfashi mai zurfi uku. Maimaita a wani gefen.

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