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Kickboxing wani kayan wasan motsa jiki ne, wanda ya samo asali a tsakiyar karnin da ya gabata. A cikin shekaru 90 yana aiwatar da shirye-shiryen motsa jiki sosai don karin tasiri da horo iri-iri.
Aiki bisa ga wasan kare kai (ciki har da buga wasan ƙwallo), ba wai kawai taimako ba don ƙona kitse da inganta fasalin jikinku, amma kuma haɓaka haɓakawa da sassauci. Bugu da kari, mafi yawan motsi daga buga wasan yana da tasiri a hankali a gaɓoɓi da kashin baya, ya bambanta da yanayin sararin samaniya.
Muna ba da hankalin ku ga zaɓuɓɓukan koyarwar kickboxing daga kocin Shelley Doses (Shelly Dose). Ba zasu dauki lokaci sosai ba, amma tare da aikin yau da kullun zaka iya a cimma kyakkyawan sakamako, don jan jiki da rabu da wuraren matsala.
Rashin horo tare da Shelly Doses shine mai rauni yin bidiyo da ɗaukar hoto tare da kyamara ɗaya. Amma karatunta ba su kasa da shirye-shiryen mashahuran masu horarwa ba. Don waɗannan motsa jiki ba za ku buƙaci ƙarin kayan aiki ba, kawai takamaiman bidiyo - dumbbell. A cikin wasu shirye-shiryen, Shelly yana aiki ba tare da takalmin gudu ba, amma muna ba da shawarar sosai a koyaushe a cikin sneakers ba tare da la'akari da shirin ba (koda kuwa yana da ƙananan tasiri).
Ona kitse mai yawa tare da kickboxing daga Kate Frederick
Wani ɗan gajeren bidiyo tare da kickboxing daga Shelly Doses:
- Dukansu suna cikin yanayin rashin tsayawa, kusan ba tare da tsayawa ba. Idan kana buƙatar hutawa - tsayawa ko rage gudu.
- Yawancin horo ana haɓaka su tare da motsa jiki don ciki. Horon wasan kickboxing da kuma himma ya kunshi tsokoki na jiki, amma Shelley Doses bugu da offersari yana ba da trims da bambance-bambancen karatu na karkatarwa zuwa babban sakamako.
- Shirin gajere sosai Sun ƙare na mintuna 20-35, amma sunyi alkawarin ƙona kitse sosai.
- Bidiyo sun dace don matsakaici da ci gaba horo.
- A cikin horo Shelley Doses hadadden jijiyoyi ne da haɗuwa da wasan ƙwallon ƙafa, bugun jini daban da juya hannu da ƙafa.
- Ba a buƙatar lissafin kaya, kawai a cikin bidiyo daban kana buƙatar dumbbells biyu.
Ara cikin shirin na tsawon lokacin bidiyon: daga gajere zuwa tsayi.
Horar da kibazanga na mintuna 20-25
1. 20 Min Cardio Kickboxing Abs Motsa jiki
Wannan ɗan gajeren aikin zai ba ku kaya mai kyau cikin minti 20 kawai. Rabin farko yana tafiya cikin sauri tare da kickboxing da plyometric motsa jiki. A rabi na biyu saurin jujjuyawar jiki, kuna motsa jiki a baya don tsokoki na ciki, da kuma tafiya a sandar.
2. Cardio Kickboxing Abs Motsa jiki
Rabin farko na wannan shirin yana da tsananin ƙarfi da sauri babban adadin hops. Amma duk darussan suna tsaye, dan sauki sauki. Rabin na biyu ba zai zama abin firgita ba, duk da haka hutu bai cancanci jira ba: za ku yi atisaye don cikin ciki a cikin matsayi, a tsaye, don haka bugun jini zai ci gaba da ɗaukaka.
3. Karkarar Kickbox Abs 20 Minute Cardio
Amma a cikin wannan bidiyon, rabi na biyu yana gudana a cikin kwanciyar hankali. Shelly Doses sun shirya atisayen don ciki, waɗanda aka gudanar a matsayin madauri da kan baya. Rabin farko na horon, kodayake mai ƙonewa, amma yana da ƙananan tasiri, don haka ana iya kiran shirin mai araha.
4. HIIT Cardio Kickboxing Abs Workout Bidiyo
A cikin wannan bidiyon na mintina 25 zaku sami sosai arziki aiki na hannunsa. Shelley ya hau kan wata dabara ta kusan kowane motsa jiki. A cikin shirin an shirya wasu burpees, alluna, igiyar tsalle, tsalle hannayen kiwo. A ƙarshe - gajeren ɓangaren motsa jiki don ciki.
5. HIIT Cardio Kickboxing Workout Video a gida
Wannan aikin zai ci gaba babban lokaci a cikin azuzuwan. Kamar yadda yake a cikin bidiyon da ta gabata, Shelly Doses tana ƙara ƙarfin jiki a kowane ɗayan motsa jiki, zaku ɗaga bugun zuciyarku zuwa yankin mai ƙone kitse. A cikin wannan shirin kusan babu plyometric, darussan suna da kyau.
Horar da kibazanga na mintuna 30-35
6. HIIT Cardio Kickboxing Motsa jiki, Core + ABS
Wannan aikin motsa jiki na rabin sa'a ya ƙunshi tazara da yawa, inda zaku samu aerobics, kickboxing da motsa jiki a madauri. Shirin yana cike da abubuwa daga buga wasan, suna tare da shirin a duk tsawon rabin sa'a, gami da shura don kawar da wuraren matsala akan cinyoyi da gindi.
7. Motsa jiki na Kickboxing Kickboxing Advanced Bodyweight Motsa jiki
A cikin wannan bidiyon, Shelley ya haɗu da shirye-shiryensa guda biyu. Mintuna na 20 na farko sune wasan motsa jiki na kickboxing. Sauran mintuna 15 na horon horo na plyometric don ƙafa da ciki. Wannan bidiyo zata sa ku zufa da kyau.
8. Motsa Jiki Kickboxing Motsi Arms Abs Workout
Horon tazara ne wanda ke canza sassan cardio da sassan karfi tare da dumbbells na sama. Za ku ƙona calories da ƙarfafa tsokoki na makamai, kafadu, da tsokoki na jiki. Ajin Cardio, kodayake yana da ƙarfi, amma tare da rage ƙararrawa.
9. HIIT Cardio Kickboxing Bodyananan Jikin Sculpt Core Motsaut Video a Gida
A cikin wannan shirin zaku sami aiki mai aiki ƙananan jiki da haushi. Za ku yi ba tare da dumbbells ba, Shelley ya shirya don cinya da gindi mai motsa jiki tare da nauyin kansa. Tare da yawan huhu, squats, kicks, plyometric exercises. Hakanan a cikin wannan bidiyon ya haɗa da motsa jiki da yawa don ciki.
Impactananan tasirin motsa jiki dangane da kiboshing
10. Impananan Tasirin Kickboxing, Ayyukan ABS (Mintuna 25)
Horarwa ya kasu kashi biyu. A rabin farko zaku yi atisaye marasa tasiri iri daban-daban wadanda zasu kara muku bugun zuciya (naushi, matakala, Tafiyar haske, dagawar gwiwa). Koyaya, abubuwan wasan kickboxing abu ne ɗan abu kaɗan. A rabi na biyu kuna jira katako da sauran atisaye don ƙarfafa murfin tsoka.
11. Impananan Tasirin Kickboxing da Abs Motsa jiki (minti 25)
Horarwa mai kama da tsari zuwa bidiyon da ya gabata. A rabin farko na Shelley Doses an shirya muku ƙananan tasirin motsa jiki na motsa jiki tare da abubuwan kibaxhina. A rabi na biyu zaka yi motsa jiki tare da dumbbells don tsokoki na kafadu da ciki.
12. Impananan Tasirin Kayan Aikin Kwalba na Kickboxing Weight Work
Wani jerin shirye-shiryen ƙananan tasiri irin wannan. A cikin rabin farko na jiran tasirin tasirin tasirin tasirin wasan motsa jiki tare da abubuwan wasan Dambe. A rabi na biyu zaka yi motsa jiki tare da dumbbells don dukkanin kungiyoyin tsoka. Musamman ma rayayye aiki babba jiki.
Fara da motsa jiki mai tasiri dogara ne da kickboxing daga Shelly Doses. Bidiyo daga wannan jerin za su zama babban ƙari ga ayyukan yau da kullun.
Duba kuma: Core De Force shirin don kulawa da nauyi tare da abubuwan wasan fasaha.
Ba tare da jari ba, Don asarar nauyi, motsa jiki na Cardio