Sautin Duka Tare da Sabon Kickass Wasan Dambe

Wadatacce

• Aikin ku
• DUMI-DUMI: Minti 0-7
• Damben: Minti 7-26
• Mahimmanci: Minti 26-30
• Bita don

Damben ya kasance koyaushe wasa ne mai ban tsoro, amma yana samun salo mai kyau. Ƙaddamar da bunƙasa a cikin ayyukan motsa jiki na HIIT (ba a yi niyya ba), manyan ɗakunan wasan dambe na rukuni suna tashi a ko'ina, kuma da farko mata ne ke jefa naushi. Sarƙoƙi kamar Club Boxing Club da Aiki, Jirgin ƙasa, Yaƙi cika wuraren su da sigar jakar kaya masu nauyi. A Akwatin Shadow, 'yan wasan motsa jiki sun yi rajista don jakar da suka fi so kamar yadda za su yi da kekuna a ɗakin juyawa. Amma ba kamar Spinning ba, wannan gumi na zufa shine babban motsa jiki na sama a saman duk aikin ƙafa. (Dambe shine Mafi kyawun Aiki don Jikin Knockout.)

"Kuna amfani da duk kafadun jikin ku, makamai, abs, butt, da kafafu-don jefa naushi," in ji Michael Tosto, maigidan Title Boxing Club NYC a New York City (sarkar tana da wurare 150 a cikin jihohi 32). Kuma fa'idodin suna ƙaruwa da sauri: Masu aikin motsa jiki waɗanda suka yi wasan dambe na mintuna 50 na ƙarfi sau huɗu a mako suna yanke kitsen jikin su da kashi 13 cikin watanni uku, a cewar sabon binciken a cikin mujallar BMC Kimiyyar Wasanni, Magunguna, & Gyarawa.

Bugu da kari, naushi abu ne na warkewa. "Lokacin da ka buga jakar, za ka saki hormones masu rage damuwa da za su iya sa ka kwantar da hankula da kuma jin dadi," in ji masanin ilimin motsa jiki Gloria Petruzzelli, Ph.D. Amma tabbas ba kwa buƙatar likita don gaya muku hakan. Don haka tsallake injin cardio a gaba in kun kasance a dakin motsa jiki, kuma ku tafi zuwa jakar mai nauyi don wannan zaman na mintuna 30 daga Tosto. Ku ku Rocky taken waƙa. (Duba Dalilai 11 Da Muke Son Dambe.)

Ƙarfi: Hard (RPE: Harba don 6 zuwa 9 cikin 10 a kan dumama da motsin motsi da 9ora 10 yayin wasan dambe.)

Jimlar lokaci: Minti 30 (siffar sauri ta Tosto ta saba ajin awa ɗaya)

Za ku buƙaci: Jaka mai nauyi, safar hannu, da nannade. Yawancin gyms suna da waɗannan, kodayake yana da daraja samun naku nannade da safar hannu, waɗanda ke kare ƙasusuwan hannu da wuyan hannu, in ji Tosto. Nemo iri -iri a titleboxing.com.

Yadda yake aiki: Za ku sassauta tsokoki kuma ku murƙushe bugun zuciyar ku tare da dumama wanda ya haɗa da plyos masu ƙarfafawa, sannan za ku yi zagaye na mintuna uku na duk tazarar dambe tare da numfashi na minti ɗaya tsakanin. Kunsa tare da darussa huɗu. Yi wannan aikin na yau da kullun sau uku a mako a ranakun da ba na jeri ba.

Aikin ku

DUMI-DUMI: Minti 0-7

Yi waɗannan motsi na minti 1 kowanne.

Jumping jacks

Alternating gaba huda tare da karkatarwa

Squat tsalle

Madadin 180-digiri squat tsalle Yi tsalle, juya cikin iska, ƙasa a cikin squat suna fuskantar kishiyar hanya. Tsaya a ci gaba da motsi da sauran bangarorin.

Yi 10 reps kowane ɗayan motsi masu zuwa; maimaita kewaye sau da yawa kamar yadda za ku iya a cikin mintuna uku.

Turawa zuwa cikin katako na gefe Tura sama, ɗaga hannun hagu don jujjuya jiki zuwa katakon gefe akan tafin hannun dama; tura sama, yi katakon gefe akan tafin hannun hagu. 1 rep.

Triceps dips

Kaguwa yana tafiya

Triceps tura-rubucen Nuna gwiwar hannu kai tsaye.

Damben: Minti 7-26

Daga matsayin fada, jefa kowane haɗin jabs, crosses, uppercuts, da hooks na mintuna 3 daidai da zagayen damben pro. Haɗa da daidaitawa cikin kowane tsari, musanya hannu tare da kowane naushi. ("Punch tare da ƙarfi yayin riƙe madaidaicin tsari, kuma samar da duk ƙarfin ku daga ƙasan ku ƙasa maimakon makamai," in ji Tosto.) Hutu mai aiki na minti 1, madadin huhu da gwiwoyi masu ƙarfi don kiyaye bugun zuciya. Sannan yi haka sau 4 don jimlar zagaye 5.

Mahimmanci: Minti 26-30

Yi waɗannan motsi na minti 1 kowanne.

Plank (a dabino)

Daga kafa Ka kwanta fuska a ƙasa, makamai a gefe. Ɗaga ƙafafu masu tsayi sama, sa'an nan kuma rage su don shawagi sama da bene.

Crunches Masu hawan dutsen da ke giciye-jiki Madadin kawo gwiwoyi zuwa kishiyar gwiwar hannu.

Bita don