3 Kickass MMA Fighting yana motsawa daga Shadowhunters 'Katherine McNamara

Wadatacce

• 1. Jab, Cross, Duck
• 2. Spinning Hook Kick
• 3. Duck, Block, Elbow
• Bita don

Kuna iya gane jajayen gashin Katherine McNamara ko kuma "zo gareni, bro" idanu daga Shadowhunters, jerin ayyuka-fantasy akan Freeform. Tana taka muhimmiyar rawa na Clary Fray, wani mummunan mala'ika-ɗan adam wanda aka ƙaddara don kare mutane daga mugayen aljanu. Amma McNamara ba 'yar wasan kwaikwayo bace; kamar yadda halinta yake, gaba daya tana buga jaki. Motsin da ta nuna a ciki Shadowhunters (kuma a cikin wannan bidiyon) ba kawai duba bass-za su girgiza duk wanda ke gefe na wannan hannu, ƙafa, ko gwiwar hannu.

Baya ga ƙwarewar waɗannan motsi, McNamara ya kasance mafi dacewa (wani lokacin horo sau shida a mako!) Tare da mai ba da horo Nuno de Salles, wanda ya kafa Studios na Horar da Keɓaɓɓun SWEAT a Ontario, Kanada. McNamara akai-akai yana fitar da sprints na wasan motsa jiki (sati 10 na gudu na minti ɗaya a cikin 10 mph, tare da daƙiƙa 30 kawai a tsakanin), motsa jiki na plyometric, tsalle-tsalle, sled sprints, chin-ups, tura-ups, da horo mai nauyi. kamar matattu, squats, da danna kafada. Don ƙarin cardio, ta ƙara a cikin ɗan dambe da kickboxing-haka ne kafin tana kan gaba ga kocin Darren McGuire don yin aiki kan dabarun fada. (A gaba na gaba: duba yadda Keri Russell ya sami sifa don Amurkawa.) McNamara yana aiki tare da McGuire sau huɗu a mako akan Goju-Ryu Karate-do, dambe, Muay Thai, Kali, salo na makamai irin su kenjutsu da kobudo, da dabarun harbi na McGuire wanda ke haɗe da fasahar yaƙi na Japan da Koriya.

An gwada gwada waɗannan motsin? Yana da mahimmanci kuyi aiki har zuwa abubuwan motsawa kuma ku tafi ainihin dojo (studio arttial Martial) IRL idan kuna son horo mai mahimmanci, in ji McGuire. Abin da ku iya aiki a kan solo: ƙarfin zuciya da sassauci. Su ne mabuɗin don zama babbar barazana. "Ƙarfin ƙarfi shine mabuɗin don ɗaukar ƙarfi mai ƙarfi daga abokin adawar ku da kuma kai hare-hare masu ƙarfi da kanku," in ji shi. "Sauƙaƙe ya ​​zama dole don kiyaye ma'auni a duk duk motsi-musamman harbawa." (Shi ya sa supermodel Gisele Bündchen ya rantse da MMA don jiki mai ƙarfi kuma taimako na danniya.)

Kafin ku tafi, ku tuna kammala kowane motsi gabaɗaya kuma kada ku wuce gona da iri, in ji McGuire. (Kuma, da gaske, ga dalilin da yasa yakamata ku baiwa MMA harbi.)

1. Jab, Cross, Duck

A. Fara a shirye, ƙafar hagu kaɗan a gaba, durƙusa gwiwoyi, da ƙuƙumma suna tsare fuska tare da gwiwar hannu a ciki.

B. Punch hannun hagu a gaba a tsayin fuska, sannan a ɗora shi a baya sannan a ɗora hannun dama a gaba a tsayin fuska, yana ɗaga kwatangwalo da gwiwa baya zuwa gaba.

C. Karɓa hannun dama baya kuma komawa zuwa wurin da aka shirya, sannan lanƙwasa gwiwoyi don duck ƙasa da hagu.

2. Spinning Hook Kick

A. Fara a shirye, ƙafar hagu kaɗan a gaba, durƙusa gwiwoyi, da ƙuƙumma suna tsare fuska tare da gwiwar hannu a ciki.

B. Matsa nauyi gaba zuwa ƙafar hagu kuma fara juyawa baya akan kafadar hagu. Ja da ƙafar dama baya, miƙewa don yin shura, kai tsayin tsayi lokacin da jikinka ya fuskanci har zuwa hagu.

C. Karkace gwiwa ta dama kuma ci gaba da juyawa zuwa ƙafar dama ta dama da ƙasa a hankali a baya a farkon farawa.

3. Duck, Block, Elbow

A. Fara a cikin shiri na tsaye, ƙafar hagu kaɗan a gaba, gwiwoyi sun lanƙwasa, da dunkulewar fuskar fuska tare da gwiwar hannu a ciki.

B. Lanƙwasa gwiwoyi don duck ƙasa da hagu, kamar dai ducking ƙarƙashin naushi.

C. Tsaya da miƙa hannun hagu sama tare da lanƙwasa kaɗan, kamar yana toshe naushi daga gefen hagu na gaba.

D. Rike hannun hagu a cikin toshe, fitar da gwiwar dama da karfi sama, jujjuya kwatangwalo da baya gwiwa gaba.

Bita don