Mukati
Kickboxing mutambo wemitambo, uyo wakatanga pakati pezana ramakore rapfuura. Mumakore makumi mapfumbamwe rave richishingairira kuita zvirongwa zvemuviri zve kubudirira zvakanyanya uye kusiyanisa kudzidziswa.
Workout yakavakirwa pahondo yehondo (kusanganisira kickboxing), kwete chete kubatsira kupisa mafuta uye kugadzirisa muviri wako chimiro, asi zvakare kukudziridza kufambidzana uye kuchinjika. Uye zvakare, mazhinji emafambiro kubva ku kickboxing ane zvinyoro nyoro pamajoini uye musana, mukusiyana neyechinyakare maekisesaizi.
Isu tinopa kwauri kutarisisa sarudzo yemakickboxing makirasi kubva kumurairidzi Shelley Doses (Shelly Dose). Ivo havangakutorere iwe nguva yakawanda, asi nekujairira kujairira iwe unozogona kuzadzisa mhedzisiro yakanaka, kudhonza muviri uye kubvisa nzvimbo dzine dambudziko.
Iko kushomeka kwekudzidziswa naShelly Doses ndiko kusimba kuita mavhidhiyo uye kutora mifananidzo neimwe kamera. Asi makirasi ake haasi akaderera kuzvirongwa zvevane mukurumbira varairidzi. Kune aya maekisesaizi hauzodi zvekuwedzera zvekushandisa, chete imwe vhidhiyo - dumbbell. Mune mamwe mapurogiramu, Shelly ari kuita asina kumhanya neshangu, asi isu tinokurudzira zvikuru kuti ugare uchiita mumateya zvisinei nechirongwa (kunyangwe chiri chakaderera).
Pisa mafuta akawandisa ne kickboxing kubva kuna Kate Frederick
Ipfupi ficha vhidhiyo ine kickboxing kubva kuShelly Doses:
- Dzese dziri mumamiriro asingamire, zvisingaite kumira. Kana iwe uchida zororo - mira kana kunonoka.
- Yakawanda kudzidziswa inowedzeredzwa nemaexercise emimba. Kudzidziswa kwe kickboxing uye kushingairira kunosanganisira tsandanyama dzemuviri, asi Shelley Doses inowedzera inopa zvidimbu uye zvakasiyana zvekukanganisa kuita zvakanaka.
- Chirongwa ipfupi kwazvo. Ivo vanopedza 20-35 maminetsi, asi vimbisa kuve wakanyanya kupisa kupisa.
- Mavhidhiyo akakodzera yenzvimbo yepakati nepamberi kudzidziswa.
- Mukurovedza Shelley Doses yakaoma mitsara uye musanganiswa we kickboxing, kurohwa kwakasiyana uye kusimudzira maoko nemakumbo.
- Iyo yekuverenga haina kudikanwa, chete mune rakasiyana vhidhiyo iwe unoda peya yeanopenga mabhero.
Yakawedzerwa kuchirongwa kwenguva yevhidhiyo: kubva pfupi kusvika kurefu.
Kudzidzisa kibazanga kwemaminetsi makumi maviri neshanu
1. 20 min cardio kickboxing abs workout
Ichi chiitiko chipfupi chinokupa iwe mutoro wakanaka mumaminetsi makumi maviri chete. Hafu yekutanga inoenda mukumhanya chaizvo ne kickboxing uye plyometric kurovedza. Muchikamu chechipiri kumhanya kunoregedza, uri kurovedza muviri kumusana kwemhasuru dzemudumbu, pamwe nekufamba mubhawa.
2. Cardio Kickboxing Abs Workout
Hafu yekutanga yechirongwa ichi yakanyanyisa uye inomhanya zvakanyanya ne huwandu hukuru hops. Asi iwo ese maekisesaizi akamira, mutoro uri nyore zvishoma. Hafu yechipiri ichave isinganyanye kuvhunduka, zvisinei kuzorora hakuna kukodzera kumirira: iwe uchaita kurovedza muviri kwedumbu munzvimbo yepamusoro, munzvimbo yakamira, saka kupomba kunoramba kwakasimudzwa.
3. Kickboxing Cardio Abs 20 Maminitsi Cardio
Asi mune ino vhidhiyo, yechipiri hafu inomhanya mune yakanyarara tempo. Shelly Doses akagadzirira iwo maekisesaizi edumbu, ayo anoitwa muchinzvimbo chetambo uye nekumashure. Hafu yekutanga yekudzidziswa, kunyangwe ichipisa-mafuta, asi iri pasi simba, saka chirongwa chinogona kudaidzwa zvakachipa.
4. HIIT Cardio Kickboxing Abs Workout Vhidhiyo
Mune ino 25-mineti vhidhiyo iwe unowana chaizvo Basa rakapfuma remaoko ake. Shelley anoisa nzira yekuvhundutsa kune angangoita ese maekisesaizi. Muchirongwa chakagadzirira mamwe mabhureki, mapuranga, kusvetuka tambo, kusvetuka maoko ekuberekesa. Mukupedzisira - chidimbu chidiki chezviitwa zvedumbu.
5. HIIT Cardio Kickboxing Workout Vhidhiyo kumba
Ichi chiitiko chinochengetedza iyo yakakwira tempo mukati memakirasi. Sezvakaita muvhidhiyo yapfuura, Shelly Doses inowedzera anoshanda ekumusoro muviri kune yega uye yega yekurovedza muviri, iwe unosimudza yako yemoyo rate kune mafuta anopisa nzvimbo. Muchirongwa ichi hapana plyometric, iwo maekisesaizi akanyorovera.
Kudzidzisa kibazanga kwemaminetsi makumi maviri neshanu
6. HIIT Cardio Kickboxing Workout, Core + ABS
Iyi hafu-awa yekurovedza ine zvikamu zvinoverengeka, kwaunowana maekisesaizi, kickboxing uye kurovedza muviri mune tambo. Chirongwa ichi chakazadzwa nezvinhu kubva ku kickboxing, ivo vanofambidzana nechirongwa mukati mehafu yenguva yeawa, kusanganisira kukanda kubvisa nzvimbo dzine dambudziko pazvidya nemagaro.
7. Cardio Kickboxing Workout Yepamberi Bodyweight Workout
Muvhidhiyo iyi, Shelley akabatanidza maviri emapurogiramu ayo. Maminitsi makumi maviri ekutanga ndeyekutanga kickboxing aerobics. Iyo yasara maminetsi gumi nemashanu eplyometric yekudzidzira kurovedza makumbo nedumbu. Vhidhiyo iyi inokuita iwe dikita zvakanaka.
8. Cardio Kickboxing Workout Arms Abs Workout
Iko kudzidziswa kwepakati uko kunoshandura zvikamu zvecardio uye zvikamu zvemasimba ine dumbbells yemusoro wemuviri. Iwe uchapisa macalorie uye wosimbisa mhasuru dzemaoko, mapendekete, uye mhasuru dzemuviri. Cardio kirasi, kunyangwe yakanyanyisa, asi iine madhiramu akaderedzwa.
9. HIIT Cardio Kickboxing Yepasi Muviri Sculpt Core Workout Vhidhiyo Pamba
Muchirongwa ichi iwe unowana rinoshanda basa muviri wezasi uye kuhukura. Iwe uri kuzoita usina zvimumvura, Shelley anga akagadzirira zvidya uye magaro kurovedza nehuremu hwake. Uine mapapu mazhinji, squats, kicks, plyometric Exercises. Zvakare muvhidhiyo iyi inosanganisira akawanda maekisesaizi edumbu.
Iko kushomeka kwekudzikira kwakadzika kunoenderana nekiboshing
10. Yakaderera Impact Cardio Kickboxing, ABS Workouts (25 maminetsi)
Kudzidziswa kwakakamurwa kuita zvikamu zviviri. Muhafu yekutanga iwe uchaita akasiyana siyana akadzika maekisesaizi ayo achawedzera kurova kwemwoyo wako (zvibhakera, nhanho, kumhanya kwekumhanya, kusimudza mabvi). Nekudaro, izvo zvinhu zve kickboxing zvakati wandei. Muhafu yepiri iwe wakamirira mapuranga uye zvimwe zviitwa zvekusimbisa mhasuru corset.
11. Low Impact Cardio Kickboxing uye Abs Mafudzi Workout (25 maminetsi)
Kudzidzisa zvakafanana muchimiro kune vhidhiyo yapfuura. Muchikamu chekutanga cheShelley Doses yakagadzirirwa iwe yakaderera maitiro cardio kurovedza nezvinhu zve kibaxhina. Muhafu yepiri iwe uchaita kurovedza muviri nema dumbbells etsandanyama dzemapendekete nedumbu.
12. Low Impact Cardio Sculpt Kickboxing Weights Workout (37 maminetsi)
Chimwe chirongwa chakafanana chakadzikira chakateedzana. Muchikamu chekutanga chekumirira iwe wakaderera maitiro maekisesaizi nezvinhu zvekukanda Bhokiseni. Muhafu yepiri iwe uchaita kurovedza muviri nema dumbbells emapoka ese emhasuru. Kunyanya kushingaira kushanda kumusoro muviri.
Tanga ne inoshanda cardio kurovedza zvichibva pakickboxing kubva kuShelly Doses. Mavhidhiyo kubva pane dzino akateedzera achave akanaka kuwedzera kune ako ezuva nezuva zviitiko.
Onawo: Core De Force chirongwa chehuremu manejimendi nezvinhu zveartial arts.
Pasina stock, Yekuonda uremu, Cardio Workout