Gwiritsani Ntchito Zolemba Masewera a Kunyumba, Bokosi la Studio Boxing, kapena Boxing Gym kuti Mukhale Oyenera
Bokosi ndilo njira yabwino kwambiri yogonjetsa masewera olimbitsa thupi chifukwa chothawa. Makasitomala ogulitsa nsomba zam'madzi amapezeka m'matawuni m'dziko lonse lapansi ndipo ophunzitsa pa intaneti akupanga zovuta kuchita masewera a bokosi kunyumba. Koma kodi ntchitoyi ikufanana bwanji ndi maphunziro omwe apambane omwe amamenyana nawo? Ndipo ngati cholinga chanu ndikuthamanga moyenera, mungapeze kuti malo abwino kwambiri ochita masewera a mabokosi?
Zopindulitsa Zopangira Bokosi
Ngati simunayesepo pano, mwina mungadabwe kuti ndichifukwa chiyani masewera olimbitsa thupi ndi otetezeka kwambiri. Makamaka ngati mumagwiritsa ntchito kuyatsa pulogalamu yamakono pa njinga yamoto , pamtunda, kapena kuthamanga pamtunda , mungaganize kuti kugunda zinthu sikungabweretse thanzi labwino ndi thanzi labwino. Koma akatswiri amanena kuti kuchita masewera olimbitsa thupi kumapereka madalitso apadera omwe mitundu ina yochita masewera olimbitsa thupi sitingagwirizane.
Jeremiah Maestre ndi mphunzitsi pa Rumble Boxing ku New York City. Kukhumudwa kumapangitsa kuti anthu azichita masewera olimbitsa thupi omwe amaphatikizapo kugonana ndi kuphunzitsa mphamvu. Maestre akunena kuti ubwino wathanzi umakhala wofunika mukayamba bokosi, koma masewerawa amaperekanso ubwino wa maganizo.
"Bokosi ndi ntchito yopangira thupi yomwe imamenya miyendo, miyendo, mmbuyo, ndi thupi lapamwamba." Anthu ambiri amanyalanyaza ndizopindulitsa m'maganizo. Mabomba angakhale achiritso kwambiri m'njira zambiri. kuzungulira ndipo zimakupatsani mpumulo wopanikizika.Ndipo kuti mupindule kwambiri ndi njira yanu panthawi yophunzitsira mukukakamizika kuganizira za mphindi yomweyi. Mukukankhidwa kuti musamangidwe ndi zovuta "
Maestre akupitiriza kunena kuti pali njira zosiyana zopezera kupeza bwino kolemba masewera olimbitsa thupi kwa inu chifukwa malo osiyana amapereka mitundu yosiyanasiyana ya mautumiki. "Zonsezi zimadalira zomwe mukufuna," akutero.
Zojambula Zabokosi Zolimbana ndi Bokosilo la Bokosi: Kodi Ndi Bwino Kwambiri?
Kuchita masewera olimbitsa bongo kwa inu kumadalira cholinga chanu.
Ngati cholinga chanu chikukhala bwino, kulemera kwa thupi, kapena kuseketsa pamene mukuwotcha calories, ndiye kuti phindu lanu likhoza kukhala studio yogulitsira ntchito yolemba bokosi ngati Rumble, Shadowbox kapena Prevail. Maofesiwa amapereka makampu a masewera olimbitsa thupi komanso gulu la anthu amphamvu kwambiri lomwe lidzakupangitsani kukhala olimbikitsa komanso louziridwa. Maestre akuwonetsanso kuti masewerawa ndi abwino kwa magulu onse. "Pali chinachake chomwe chidzapindulitse aliyense," akutero.
Koma ngati mukufuna kuphunzitsa ngati wolemba bokosi amene amamenyana ndi mpheteyo mukhoza kupita kukachita masewera olimbitsa thupi. Zolemba zonsezi zimapindulitsa, koma mapinduwa ndi osiyana kwambiri. Maestre akunena kuti ngati wina alowa mu Rumble ndipo adanena kuti cholinga chake chinali kumenyana ndi mpheteyo, amatha kupereka njira yophunzitsira.
Mike Figueroa ndi munthu wochita masewera olimbitsa thupi amene amavomerezedwa ndi NASM (National Academy of Sports Medicine) ngati katswiri wa zolemba za MMA. Iye ndi wothandizira ku United States Wophunzitsira bokosi la bokosi komanso wothamanga wa Everlast Fit. Anena kuti mudzagwira ntchito yopangira masewera olimbitsa thupi, koma samaphunzitsa njira yomwe amagwiritsira ntchito mabokosi omwe amamenyana nawo.
"Ma studio oboola bokosi a bootcamp agwiritseni ntchito mabokosi ngati chida chothandizira kuti muzigwira ntchito mwakhama, koma simukuyenera kuika bokosi. Ngati mukufunadi kuphunzitsa ngati womenya bokosi, pitani ku masewera olimbitsa thupi."
Akulongosola kuti ngati alowetsa masewera olimbitsa thupi, monga Gymy Gym ku Brooklyn, nthawi zambiri mumapatsidwa mphunzitsi amene amaphunzitsa mfundo zomwe mumagwiritsa ntchito pomenyana. Izi zimaphatikizapo kuphatikiza koyenera, kuyenda mwendo, ndi kulumikizana koyenera. Iye akunena kuti ngakhale mawu ena amodzi amasiyana ndi masewera olimbitsa thupi kupita ku studio. "Zipangizo zambiri zamakono zimaphunzitsa" phula "(kapena" uppercut "kumbuyo) lomwe ndi losiyana kwambiri ndi" punch "4 yomwe imagwiritsidwa ntchito mu mphete."
Koma Figueroa imanenanso kuti ngati simukulimbana, phunzirani kuti muyang'ane ziphuphu zanu ngati pro boxer angakulepheretseni ntchito yanu ngati cholinga chanu ndi cardio.
Akulongosola kuti zimatenga nthawi kuti mudziwe momwe mungayankhire chipewa chanu, miyendo yanu, ndi thupi lanu. Izi zikutanthauza kuti muyenera kusiya, lankhulani ndi mphunzitsi wanu, ndi kubwereza kayendedwe pang'onopang'ono. Panthawiyi, chiwerengero cha mtima wanu chikhoza kugwa ndipo simungapeze phindu lopindulapo lomwe mukulifunira.
Kotero ndi chiyani chomwe chiri maziko? Kuchita masewera olimbitsa nsabwe kwa inu kumadalira pa msinkhu wanu wodzipereka ndi zolinga zanu. Ngati mukufuna kuti ntchito yofulumira imangidwe ndi kusangalala, ndiye kuti phunziro la bokosi la boti la bokosi ndilobwino. Palibe kudzipereka kwa nthawi yaitali ndipo mumanga mphamvu ndi cardio thupi . Koma ngati mukufuna kumvetsetsa luso ndi sayansi ya mabokosi kuti mukhale ndi mphamvu ndi nthawi yowonongeka, pitani kukachita masewera olimbitsa thupi.
Kuphunzira Kugwiritsa Ntchito Bokosi Kumudzi
"Kuyenda masewera olimbitsa bokosi kumakhala koopseza," akutero Figueroa. Pa chifukwa chimenechi, machitidwe ochuluka a panyumba amagwiritsa ntchito YouTube ndi mawebusayiti ena kuti aphunzire kuika. Koma kugwira ntchito kumalokosi kabokosi kumakhala ndi makola angapo ngati cholinga chanu chachikulu ndi kuika bokosi ngati pro.
Figueroa akuti, "Choyamba," muyenera kukonzekera mphunzitsi chifukwa mukufunikira wina woti amugwire. Anthu amakonda kukwapula zinthu ndizo zomwe mphunzitsi wanu ali nazo-ndiyo njira yamakono yolepheretsa sukulu. ayenera kukhala katswiri kumeneko. " Iye akunena kuti popanda kuphunzitsidwa bwino za mawonekedwe mungathe kuvulala mosavuta kumenyana ndi mdani wanu kapena ngakhale thumba lakuwombera.
Josh Martinez akuvomereza. Martinez ndi mphunzitsi wokhazikika, msilikali wa bokosi waku United States, msilikali wochita masewera olimbitsa thupi, ndi mphunzitsi wa bokosi ku Everybody Fights ku New York City kumene amaphunzitsa zikhazikitso zamakono, zikhalidwe, ndi magulu ochepa. Iye adayambitsa njira ya Martinez Method, yomwe imagwiritsa ntchito pulogalamu yolimbitsa thupi yomwe imagwiritsira ntchito zida zenizeni zakumenyana ndi chilango poonjezera kayendetsedwe kake kamene kakufuna kuti minofu ikule bwino.
Akunena kuti kuti mupeze mphunzitsi wabwino wa bokosi, muyenera kuganizira zinthu zinayi.
- Zodziwika . Mphunzitsi wabwino ayenera kukhala ndi chidziwitso, osati wongomenya nkhondo, koma monga mphunzitsi. Ayeneranso kukhala ndi mbiri yakale ya makasitomala osangalala. Funsani zolemba.
- Pulogalamu . Ganizirani ndondomeko yochita masewera olimbitsa thupi musanagwire ntchito. Onetsetsani kuti dongosololi lapangidwa bwino. Dzifunseni nokha: Kodi imagwira ntchito zanga? Kodi zimapereka nthawi yeniyeni?
- Makhalidwe . Funsani mphunzitsi musanadzipereke kukagwira naye ntchito. Ganizirani ngati uyu ndi munthu yemwe mungamukhulupirire kapena ayi. Dzifunseni nokha: Kodi ndimawalemekeza ndipo amandilemekeza?
- Chitetezo . Wophunzira wanu ayenera kukhala ndi malingaliro anu abwino ndipo ayenera kupereka zizindikiro kuti akutsimikizireni kuti ali woyenera kupanga zisankho zabwino ndi zanzeru kwa inu.
Ngati mulibe nthawi kapena ndalama zogwirira ntchito mphunzitsi, mungathe kuchita masewera olimbitsa thupi panyumba. Monga momwe amachitira ndi mabokosi achikhalidwe omwe ali ndi mphamvu, akuti Figueroa, zochitika zina zapakhomo zimagwiritsa ntchito shadowboxing kuti pakhale masewera olimbitsa thupi. Pamene mthunzi wa mthunzi mulibe chiyanjano, koma mumapindulabe ndi cardio.
Ntchito Yopangira Bokosi Pamwamba
Kuchita masewera olimbitsa thupi panyumba, okonzedwa ndi Mike Figueroa, ndibwino kuti azitha kuchita masewera olimbitsa thupi. Oyamba kumene angagwiritse ntchito masewera olimbitsa thupi a nsapato panyumba kapena ntchito ndi wophunzitsa mpaka atakhala ndi mphamvu zokwanira kuti azichita masewera olimbitsa thupi.
Ntchito Yopangira Bokosi Pamwamba
- Wotentha kwa mphindi zitatu. Chingwe chopumula ngati muli nacho chimodzi, koma ngati sichoncho, ganizirani kuti mukugwira chimodzi. Dulani kwa mphindi ziwiri ndikupumula masekondi 30 mpaka 60. Bweretsani kawiri pa zonse zitatu.
Pambuyo pa kutenthetsa, mudzatsiriza mazithunzi anayi ozungulira mthunzi.
- Kuzungulira Woyamba: Mgwirizano Wowongoka / Wotsalira Kumanzere. Yambani ndi kuphatikiza kwabwino / kumanzere kubwereza izo kanayi. Ndiye squat kawiri kuti mugwirizanenso, gwiritsani mpweya wanu, ndi kupeza kachilombo koyenera. Pitirizani ndi mgwirizano uwu wa phokoso / squat kwa mphindi ziwiri.
- Pumula mphindi imodzi.
- Pakati pachiwiri: Kutsika Kwambiri. Lembani uppercut ndi dzanja lanu lakumanzere ndipo kenako mukhale ndi ufulu, wobwereza maulendo anayi. Kenako squat katatu kuti agwirizanenso, kugwira mpweya wanu, ndi kusintha wanu bokosi stance. Pitirizani izi kuphatikiza kwa mphindi ziwiri.
- Pumula mphindi imodzi.
- Yachitatu Yachitatu: Mgwirizano Wowongoka / Kumanzere. Bwerezaninso kuphatikiza komweku kuchokera kuzungulira limodzi, ndikuwongolera kusintha maulendo ndi mawonekedwe ponseponse. Pitirizani ndi mgwirizano uwu wa phokoso / squat kwa mphindi ziwiri.
- Pumula mphindi imodzi.
- Zozungulira Pachinayi: Kuphatikizana Kumanzere / Kumanja : Kwa kumapeto kozungulira mudzasintha kusiyana kozungulira kuzungulira zinayi. Tumizani kuphatikiza kumanzere / kumanja katatu kotsatizanatsatiridwa ndi kuphatikiza kwa uppercut katatu, kenaka katatu kuti musinthe. Pitirizani kwa mphindi ziwiri.
- Pumula mphindi imodzi.
Pamene mthunzi wolemba masewera olimbitsa thupi watsirizidwa, pitirizani kusuntha kuti thupi lanu likhale bwino.
- Mtima pansi. Yendani pang'onopang'ono kuti muchepetse mtima wa mtima wanu ndi kuchepetsa kupuma kwanu. Tengani pafupi mphindi ziwiri kuti mubwererenso thupi lanu kumalo omasuka. Malizitsani ntchitoyi ndi thupi lonse litatambasula ndi 3-4 kupuma kwakukulu.
Monga njira yowonjezera, manyuzipepala ambiri a mabokosi amagwiritsanso ntchito ntchito pa intaneti kuti apeze malingaliro pa magawo. Figueroa amalimbikitsa mavidiyo a YouTube ndi Everlast Master Instructor, Jeff Hunter, kapena mavidiyo omwe amapezeka pa Intaneti omwe amapereka malangizo pazochitika zamaganizo ndi zakuthupi.
Mawu Ochokera
Kugwiritsa ntchito njira zatsopano zolimbitsa thupi ndi njira yabwino yosunga thupi lanu ndi malingaliro anu. MupeĊµa kutaya mtima komanso kumapindula maganizo mukasintha maphunziro anu ndikukakamiza thupi lanu kuyenda m'njira zatsopano. Kuyesera zochitika zatsopano, monga bokosi, zikhoza kuopseza, koma ubwino umene umapangitsa kutenga pangozi kukhala wofunikira.