Tengerani Thupi Lanu Lonse Lomwe Mumagwiritsa Ntchito Thumba Lopangira Bokosi
Simukuyenera kukhala msilikali wa MMA kuti apite maulendo angapo kunyumba, koma mukhoza kupindula poyesa kuchita masewera olimbitsa thupi omwe amachititsa kuti azithamanga. Chris Camozzi, msilikali wazaka 18 wa UFC yemwe amaphunzitsa nthawi zonse nkhondo yake yotsatira, adapanga pulogalamuyi kuti akupatseni mwayi wochita masewera olimbitsa thupi poyesa kunyumba. Zonse zomwe mumasowa ndi thumba lolemera, magolovesi a mabokosi, manja wraps ndi chingwe chodumpha kuti mulowetse chizoloŵezi chanu chokhala ndi chizoloŵezi chapamwamba.
Musadandaule, ngati mulibe thumba lolemera kapena magolovesi, onani "bonasi yozungulira" kumapeto kwa nkhani ino- ndizopanda zisudzo zopanda zipangizo zomwe zimatsanzira kusintha kwa mtima kumene MMA akumenya zochitika pa nkhondo yayikulu.
1 - Jump Rope
Ndikofunika kuti mtima wanu uyambe kumayambiriro kwa ntchito yanu, ndipo chingwe chabwino kwambiri chimaphatikizapo masewera olimbitsa thupi ndi mphamvu, liwiro, ndi kugwirizana "Ndimakonda kuchita miyendo isanu yokhala ndi jambulondo ndi mphindi imodzi mpumulo pakati pa ponseponse, "Camozzi akuti, ngakhale avomereza kuti zingakhale zovuta kwa oyamba kumene.
Ngati mwatsopano kuti mudumphe chingwe, Camozzi ikupatsani inu kuyamba ndi zisanu, mphindi imodzi yokhala ndi mphindi imodzi yopumula pakati pa seti. "Mukufuna kuti izi zikhale zovuta, koma siziyenera kukhala zovuta kwambiri kuti zithetse ntchito yanu. Pezani malire malinga ndi momwe msinkhu wanu uliri pamene mukuyamba," akutero.
Njira Yapamwamba:
- Tsambo yofulumira ya mphindi zisanu
- Mpumulo wa mphindi imodzi
- Bwerezani kasanu
Njira Yophatikizapo:
- Mambo wodumpha mphindi zitatu
- Mpumulo wa mphindi imodzi
- Bwerezani kasanu
Njira Yoyamba:
- Ndodo yodumphira imodzi
- Mpumulo wa mphindi imodzi
- Bwerezani kasanu
Mukadzamaliza kumangirira, mutenge madzi, kukulunga manja, ndikuyika magolovesi. Kupuma kumeneku kuyenera kusungidwa mofulumira komanso mogwira mtima ngati n'kotheka.
2 - Shadowbox
Gawo la mthunzi la ntchito yanu ndilosankha, malingana ndi nthawi yochuluka yomwe muli nayo. Kujambula zithunzi kumakhala kosavuta-mumakhala ndi wokondedwa, kuponyera miyendo ndi kuyendayenda phokoso lolingalira.
Koma chifukwa chakuti ndiwongolerako mwatsatanetsatane, izi sizikutanthauza kuti muyenera kuzigwiritsa ntchito mopepuka. Camozzi ikugogomezera kuti muyenera kudzikakamiza nokha, kugwira ntchito mofulumira ndi ziphuphu zofulumira komanso maulendo ambiri. "Mudzamverera m'milingo yanu pambuyo pa mthunzi wamthunzi, ndipo ndicho chimene tikufuna," akutero. "Dziyerekezere nokha mukumenyana kwa mphete. Musalole manja anu kapena kuyendayenda ndikuponya combo kuno ndi apo."
Camozzi amatha kumaliza masewera awiri kapena atatu, mphindi zisanu ndi zisanu za masewera oyenda mofulumira. Koma ngati muli ndifupipafupi pa nthawi, mukhoza kusankha imodzi yokha, mphindi zisanu kapena zisanu, kapena mukhoza kudula mchitidwe wanu wonse, ndikudumpha kumbuyo kwa thumba lolemera.
Mipingo yonse:
- Mphindi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi ziwiri
- Mpumulo wa mphindi imodzi
- Bwerezani zero katatu
3 - Ntchito Yagalimoto Yolemera Kwambiri
Ntchito yaikulu ya thumba ikhoza kuchitidwa nokha kapena ndi mnzanu-kusankha ndiko kwa inu, koma kuyanjana ndi abwenzi kumakhala kosangalatsa kwambiri.
Camozzi yodula chikwama chokwanira chimakhala ndi mizere itatu, mphindi zisanu, aliyense amatsatira mphindi imodzi yokhala. Kuzungulira kulikonse kumayang'ana mbali yosiyana ya maphunziro. "Ndimakonda kuyamba ndi mphindi imodzi, mphindi zisanu zokha za bokosi, manja okha. Izi ziyenera kuchitidwa mofulumira ndi ziphuphu zambiri," akutero, kuwonjezera kuti muyenera kusakaniza msanga ndi mphamvu yanu, mukugwira ntchito Malonda aatali komanso otalikirana. "Nthaŵi zambiri ndimaponya katatu kapena zinayi-combos mwamsanga, ndikupanga chimodzi mwa ziphuphuzo molimba momwe ndingathere. Ndibwino kusintha nyimbo."
Mphindi wachiwiri, maminiti asanu ndi ofanana ndi omwe amagwira ntchito yoyamba, koma akungoganizira zokhudzana ndi kugwada ndi kugunda m'malo mojambulira. "Ndikakwera pamwamba, pamtunda, ndi pakati, ndipo kawirikawiri ndimangokhalira kukankha-kutanthauza kuti ndimaponyera kumanzere kumanzere, kumbuyo kwina, kumbuyo kwina mofulumira momwe ndingathere," Camozzi akuti. "Ndimasakanikirana kwambiri ndi otsika. Ndikhoza kuponyera kumanzere kotsamba kamodzi kotsatizana ndi kumanja kokwera." Mfundo ndikuthamanga mofulumira komanso voliyumu yonse ya mphindi zisanu, koma ndinu olandiridwa kuti mukhale opanga pamene mukupita.
Gawo lachitatu, lamphindi lachisanu limapanga zonse palimodzi, kuphatikizapo kuwomba ndi kukankha. Izi zidzakulepheretsani inu, koma yesetsani kusunga mwamphamvu-ndizo 5 mphindi zokwanira za ntchito. "Osati kuponyedwa yekha!" Camozzi ikugogomezera. "Ndikutaya combos zonse ndikusakaniza msanga ndi mphamvu ponseponse. Kutsika, kotsika, kolimba, mofulumira, kugwedeza kaŵirikaŵiri, kuwotcha minofu ndi mapapo."
Pakati pa mphindi iliyonse ya mphindi zisanu, dzipatseni mphindi kuti mupumule. Mutha kutenga izi ngati mpumulo wathunthu kapena mpumulo wogwira ntchito, malingana ndi momwe mumamvera. Mwachitsanzo, Camozzi amagwiritsa ntchito "mpumulo" wake wautali kuti achite ntchito yapadera. " Ndimagwedeza , kapena ndimakhala pansi, ndikukweza miyendo yanga m'thumba ndipo ndimakhala ndi ziphuphu ziwiri pamwamba pa malo alionse."
Mukamaliza maulendo atatu onse, dzipatseni madzi a mphindi ziwiri mpaka 3 musanasunthe.
Mipingo yonse:
- Mphindi zisanu ndi ziwiri zozungulira, maulendo opita mofulumira komanso voliyumu
- Kupuma kwa mphindi imodzi (yogwira kapena osasamala)
- Mphindi 5 akukwera mozungulira, msinkhu wofulumira komanso voliyumu
- Kupuma kwa mphindi imodzi (yogwira kapena osasamala)
- Kuthamanga kwa mphindi zisanu ndikuwombera mozungulira, mofulumira komanso mofulumira
- Mphindi 2-3 mpumulo ndi madzi
4 - Kutentha Kwambiri
kapena mnzanuyo amachita nthawi yake yogwira ntchito
Kutentha kwakukulu kuli ngati nkhondo yomaliza, yolimba kwambiri pakati pa iwe mwini ndi thumba. Mungathe kuchita izi nokha kapena ndi mnzanuyo, ngakhale kuti ntchito zambiri zimakhala zosangalatsa (ndi zovuta) mukakhala ndi wokondedwa kumeneko kuti akukankheni. "Ngati iwe uchita izo zokha, iwe umayenera kuti uzidzipanikiza nokha," Camozzi akuti.
Mipingo yonse:
Ikani pulogalamu yamphindi ya nthawi nthawi zisanu mphindi 30 ntchito ndipo masekondi 30 apume. Ngati mukuchita masewera olimbitsa thupi popanda munthu wina, mumakhala mukugwira ntchito mwakhama pa nthawi ya ntchito yachiwiri, ndikupumula pa nthawi yopuma ya mphindi 30. Ngati mukugwira ntchito ndi mnzanu, mumangosintha, mmodzi wa inu akugwira ntchito yanu panthawi ya ntchito, ndipo winayo akuchita ntchito yanu nthawi yotsala:
- Masekondi 30 amaponya mofulumira komanso molimba momwe mungathere
- 30 masekondi apuma (kapena mnzanuyo amachita nthawi yake yogwira ntchito)
- Mphindi 30 imakwera mofulumira komanso molimba momwe mungathere
- 30 masekondi apuma (kapena mnzanuyo amachita nthawi yake yogwira ntchito)
- Masekondi 30 amaponya mofulumira komanso molimba momwe mungathere
- 30 masekondi apuma (kapena mnzanuyo amachita nthawi yake yogwira ntchito)
- Mphindi 30 imakwera mofulumira komanso molimba momwe mungathere
- 30 masekondi apuma (kapena mnzanuyo amachita nthawi yake yogwira ntchito)
- Masekondi 30 amaponya mofulumira komanso molimba momwe mungathere
- 30 masekondi apuma (kapena mnzanuyo amachita nthawi yake yogwira ntchito)
5 - Ntchito yaikulu ndi Pushups
Ngati muli ndi nthawi, malizitsani masewera awiri kapena atatu, ndikuchita zambiri momwe mungathere pokhala ndi mawonekedwe abwino, ndiye mutsirizitse masewera anu ndi zochitika zambiri, kuphatikizapo matabwa , mapepala , mankhwala a mpira oblique kupotoza , ndi mwendo kumakweza . Uwu ndi mwayi wapadera kwambiri kuti uwombere pachifuwa ndi abs. Kuwonjezera maminiti 5 mpaka 10 ndi njira yabwino yothetsera zinthu.
6 - Bwalo la bonus: Dera Lophatikiziramo Zopangidwira
Ngati mulibe mwayi wa thumba lolemera, kapena mukufunikira ntchito yomwe mungathe kuchita kuchokera ku hotelo kapena malo ochepa, osadandaula, pali yankho. Ndipotu, malinga ndi Matt Marsden, wophunzitsa zapamwamba ku Beacon College ku Leesburg, ku Florida, yemwe amaphunzitsidwa ndi kuphunzitsa ku Brazil, Jiu-Jitsu, Judo, bokosi, Muay Thai, ndi Tae Kwon Do, wamba wa asilikali a MMA chifukwa amayenda kawirikawiri ndipo nthawi zina amayenera kuphunzitsa kunja kwa masewera olimbitsa thupi.
Marsden imafotokozanso momveka bwino kuti ntchito zolimbitsa thupi ndizofunikira kwambiri pa maphunziro a MMA monga kuponyera nkhonya mu mphete. "Ngati pali chinthu chimodzi chotsimikizika mu masewerawa, ndiye kuti kuthamanga mtima kwanu kumasintha kangapo pamphindi wa mphindi zisanu chifukwa cha njira zambiri zankhondo zomwe zingagwire. Zingayambe monga masewera a bokosi, Mpikisano wamagulu a Olimpiki, kenako mubwerere kumapazi, "Marsden akuti. "Kuti muphunzitse mwanjira imeneyi, mutengereni malingaliro anu, muziwombera ndi kuuponyera mu zinyalala. Palibe mabwezere apanso, amangozungulira nthawi zonse."
Kulimbana ndi njira yanu yotsatizana ndi njira yabwino kwambiri yotsanzirira maphunziro a MMA fighters. Mwachitsanzo, Marsden amapereka zotsatirazi monga chitsanzo chabwino:
- Mphindi ya mphindi imodzi
- Mphindi 1 wokwera mapiri
- Mphindi wa mphindi imodzi
- Mphindi ya mphindi imodzi
- Mphindi ya mphindi imodzi
Kupuma kwa mphindi imodzi mutatha kumaliza mphindi zisanu (monga momwe mumachitira ndi MMA kumenyana), kenaka mubwereze, mutsirizitsa maulendo atatu onse a dera.
Pambuyo pozungulira maulendo atatu olemera thupi, Marsden ikusonyeza kuti mutsirizitsa zinthu ndi kuzungulira kotsiriza, kwamphamvu kwambiri. Gwiritsani ntchito masentimita asanu kapena makumi asanu ndi awiri a masekondi makumi asanu ndi atatu ndikugwira ntchito mphindi makumi asanu ndi atatu, pamene mupuma kapena muthamangire chingwe mwamsanga momwe mungathere kwa masekondi 30 a ntchito.
Marsden akuonjezeranso kuti dera lamtundu uwu ndi lokhazikika, choncho sungani kusakaniza zochitika momwe mukufunira. Iye ali ndi chenjezo limodzi lokha: "Muzimasuka kusintha kayendetsedwe, koma dziwani zosiyana siyana zomwe mukuchita kuti muwonjezere kusintha kwa mtima," akutero. "Izi ndikutanthauza kuti musamachite mapangidwe atatu apamwamba musanamalize mapulaneti awiri komanso mapulaneti akutha." M'malo mwake, yongolerani pakati pazomwe mumapanga komanso mwamphamvu pokonzekera dera lanu.
Mawu Ochokera ku Fit
Zoonadi, palibe masewera olimbitsa thupi a MMA omwe angakhale ngati adrenaline kuthamangira kukhala ndi womenyana wina. Ngati muli okhudzidwa kwambiri pophunzitsa masewera a mpikisanowo, mukufuna kupeza malo kumalo anu ndi makosi omwe angakuthandizeni kupeza luso lapadera kuti muthe kumenyana ndi njira zitatu. Sikumangokhalira kuwomba mwamphamvu kapena kuponyera mwamphamvu, muyenera kuphunzira kugonjetsa ndi kumenyana, momwe mungatulutsire, ndi momwe mungatengere nkhonya popanda kugwedezeka. Ntchito zogwiritsa ntchito panyumba zimangokufikitsani mpaka pano.