Kodi Mukhoza Kuwotchadi Makilogalamu 1,000 Pa Ola?
Sikuli masiku a Billy Blanks 'Tae Bo kickboxing-inspired workouts. Ngakhale mutatha kupeza masewera ochepa okhudzidwa ndi makasitomala ku malo anu olimbitsa thupi, magulu ambiriwa akutsitsimutsidwa ndi masewera olimbitsa thupi komanso ovuta. M'malo mwa zipinda zamakono zozizira, mumakhala ndi malo odzaza ndi matumba olemera, mphete zokhumba, ndi zipangizo zogwiritsira ntchito, monga mipira ya mankhwala, zibambo zamphongo , ndi kettlebells .
Izi zati, anthu ambiri samakhala okonzeka kulowa nawo masewera olimbitsa thupi. Zimakhala zoopsa ngati simukudziwa zomwe mukuchita. Popanda kutchulidwa, ndikuyenda kumalo osungirako amamera omwe akukwera pa ngodya imodzi, ndi makosi a kolifulawa omwe amafuula pamabokosi ena amtundu wina, sikuti akuitana.
Ichi ndi chifukwa chake magulu olimbikitsa zolimbitsa thupi, kuphatikizapo Title Boxing Club, akukwera kuzungulira dziko. Mabungwewa amaphatikizapo mphamvu ndi thupi lakumenyana ndi chikhalidwe chokwera ndi zokopa zochitika pa studio yogulitsira.
Ndinali ndi mwayi wofufuza gulu la Boxing Club la Power Box Boxing Club ku North Austin, TX komweko. Izi ndi zomwe ndinaphunzira:
1. Mutu wa Bokosi la Boxing Umapereka Malo Oyera ndi Oyera
Mukamalowa ku Club Boxing Club, mumalandiridwa ndi njira yolowera yomwe imatsegulira chipinda chachikulu chodzaza ndi matumba olemera ndi mphete ya bokosi. Pali mabenchi, akasupe amadzi, malo osambira, ndi makina, zonse zomwe zimapezeka kuti zigwiritsidwe ntchito.
Ogwira ntchito ndi ochezeka ndi olandiridwa-palibe mabotolo oyendayenda omwe amadzipaka magazi ndi thukuta akuyembekezera kukupanizani kuti mukhale omvera.
Chifukwa Bokosi la Title ndi franchise, mukhoza kuyembekezera malo aliwonse kuti awoneke mofanana ndi kuyang'aniridwa molingana ndi mfundo zomwezo, ngakhale kuti pangakhale kusiyana kochepa mu liwu ndi mlengalenga zochokera kwa mwiniwake.
2. Ogwira Ntchito Ndi Othandiza Ndi Othandiza
Kalasi ya Power Hour ndilo ndondomeko yeniyeni ya mabokosi. Izi zikutanthauza kuti mukufunika kukulunga, magolovesi, ndi kupeza chikwama. Ngati mwatsopano, simukusowa kudandaula-anthu ogwira ntchito ogulu amatha kukuthandizani kuti mutukutidwe ndi kupukutidwa ndi kukupatsani mwayi wopeza magalasi a loaner ndi wraps. Kumbukirani, mungafunikire kulipira malipiro kuti mugule zowonjezera, koma ndikukhulupirireni, simukufuna kugwiritsa ntchito wraps poyamba kuvala ndi wina. Ndife mtengo wochepa kulipira, zonse zenizeni ndi zofanana.
Mtsogoleri wa timuyi kumpoto kwa North Austin anaphimba manja anga, kundipatsa ine phunziro loti lapangidwa. Kenaka anandigwira ndi galasi lamagalimoto ndipo anandiuza kuti "ndifunse" thumba lolemera pafupi ndi aphunzitsi. Woyang'anira ndi mlangiziyo ndiye anandipatsa chikondwerero cha kalasi yomwe ikuphatikizapo:
- Mphindi 15 yothetsa mpikisano ndi machitidwe olimbitsa thupi
- 8, mphindi zisanu ndi zitatu zochita masewera olimbitsa thupi (pafupifupi maminiti 24)
- Mphindi 15 ya ntchito yaikulu
Gulu lonseli lakonzekera kuti likhalepo maminiti 54 ndipo lidzagwedeza minofu iliyonse kuyambira mutu kupita kumapazi.
3. Mkalasi Imalimbikitsanso Mgwirizano Womwe Akugwirizana Nawo
Ndinali nditatenga gulu la 9 lopangira makasitomala, kotero ndinaganiza kuti ndimadziwa zomwe ndikuyembekezera. Ndinali wokha basi.
Kalasi ya Power Hour imakhala yowirikiza kawiri malinga ndi 9Round circuit (yomwe ili ndi mphindi 30 yopanga masewera olimbitsa thupi), kotero kuti ngakhale panali zofanana pakati pa ziwiri, panali kusiyana kochepa.
Choyamba, Power Hour ndi gulu lotsogolera gulu lotsogolera, pomwe 9Round ndi dera lodziyendetsa. Gulu la mphamvu ya mphamvu ya Power Hour limapereka mwayi wochuluka kwambiri. Ndipotu, zambiri zomwe zimaphatikiziridwa ndi abwenzi, pamene onse awiri ankagwedeza thumba lolemera lomwelo panthawi imodzimodzi, kapena kupititsa mpira wa mankhwala kumbuyo ndi kutsogolo. Kalasi yomwe ndinapitako inali yochepa (pafupifupi anthu 10), ndipo ndinali ndi mwayi wolankhula nawo ndikugwira ntchito ndi anzanga ambiri a m'kalasi. Aliyense anali waubwenzi, kulandiridwa, ndi kulimbikitsa.
Chikhalidwe chotsogoleredwa ndi aphunzitsi chinali chinthu chabwino. Mphunzitsiyo anachita zambiri mwa kalasiyi pamodzi ndi ife, kotero zinali zophweka kuti tizimverera mwa mawonekedwe abwino pomvera kutsogolera kwake.
Anapanganso mfundo yozungulira kalasi, kukonza mawonekedwe, kupereka zolimbikitsa nthawi zonse, ndi kupereka nthawi yotsala ya nthawi yotsala yogwiritsira ntchito. Mtsogoleri wa gululi adalowanso pachithunzichi poyenda m'kalasi, akugwira ntchito limodzi ndi aliyense kuti awathandize kuwongolera ndi kuyang'anitsitsa maso.
4. Kugwira Ntchito ndi Chikwama Chachikulu N'kovuta
Ngati simunagwiritse ntchito thumba lalikulu, ndikuloleni ndikuuzeni, ndizovuta. Nthawi iliyonse pamene mumaponyera nkhonya, mumakumana ndi mphamvu ya thumba lolemera, "kukugwetsani". Zotsatira zake ndizochita masewero olimbitsa thupi lanu lomwe limalimbitsa ndi kulimbana ndi gulu lalikulu la minofu. Mungaimitse mutu wanu pamene mutembenuka m'chiuno mwanu, mumasinthasintha chifuwa chanu, mapewa, ndi mmbuyo momwe mukugunda ndi kulumphira, ndipo mumathandizira kuyenda kwanu ndi thupi lanu. Mudzagwira ntchito minofu yomwe simukudziwa kuti munali nayo njira zomwe simukudziwa kuti zingatheke.
5. Ntchito Yowonjezerapo Yowonjezerapo Imapangitsa Kuti Khalali Yotentha
Kulowerera mkati mwa chizoloŵezi ndi ntchito ya cardio ndi mphamvu, monga kulumphira jacks, burpees , squats, mapapo, ndi okwera mapiri. Simukusiya kusunthira, zomwe zikutanthawuza kuti muwonjezeko kalasi yamoto.
6. Mumaona Kuti Mwadutsa Pambuyo pake
Pofika kumapeto kwa ora, ndinathera. Sindinagwire ntchito thupi langa lopanda miyezi ingapo, ndipo ndinali wokonzeka kutenga phokoso. Koma ngakhale nditatopa kwambiri, ndinadzimva kuti ndi bwino. Ntchitoyi inali yolimba, koma ikulimbikitsanso nthawi yomweyo.
Mfundo
Maphunzirowa amawonedwa ngati "onse", koma ngati simunaphunzitse kanthawi kochepa, ndikupempha kuti muwone ngati gulu lanu limapereka chiyanjano choyamba kapena choyamba. Ngakhale mphunzitsi wanga anachita ntchito yabwino yokumbutsa ophunzira kuti aziyenda mofulumira okha ndipo amachita zokhazokha zokhazokha, pagulu zomwe zimakhala zachizolowezi kuti anthu adzichepetse okha, kuti adzivulaze okha. Pochepetsa njira yanu ndikuyang'ana maonekedwe osati "kusunga," mudzatha kugwira nawo ntchito yopuma nthawi yaitali.
Mawu Ochokera
Ndikofunika kukumbukira kutenga malonda ogulitsa ndi tirigu wamchere. Mutu wa Bokosi la Boxing umati chipinda cha Power Hour chingakuthandizeni kutentha makilogalamu 1,000 mu ora, mawu ofunika "akufika." Kugwiritsa ntchito kalori kumakhala kosiyana kwambiri chifukwa cha zinthu monga kugonana, msinkhu, kulemera, thupi ndi thupi lonse. A 6'5 ", mamita 350-mapaundi amawotcha kwambiri maola ola limodzi kuposa ola la 5'1", mkazi wa mapaundi 110. Ngakhale kuti Kalasi ya Power Hour ndi yovuta kugwira ntchito yotentha kwambiri, musaganize kuti mwatentha makilogalamu 1,000 m'kalasi iliyonse.