I-Kickboxing kunye neeklasi ze-cardio kickboxing ziindlela ezilungileyo zokutshisa iikhalori, ukwakha unyamezelo, kunye nokucela umngeniizihlunu zakho ezingundoqo. Nangona kunokubonakala ngathi kukuzilolonga okunzima, nje ukuba ushiye izinto ezisisiseko ezantsi, uyakufumanisa ukuba ungatyhala ngokulula uqeqesho lwakho uye kwelinye inqanaba.
Isiseko seKickboxing sihamba
Ngelixa i-kickboxers enezakhono inokwenza ukuba umdlalo ubonakale njenge symphony ehlelwe kakuhle, ukuhamba kwebhokisi ekhatywayo enezinto nje ezimbalwa ezihambayo.
Amanqaku afanelekileyo- Imodeli yoQeqesho
- Imifanekiso ye-ABR yabasetyhini
- Imizekelo yokuzivocavoca kwe-Isotonic enemifanekiso
Uqhankqalazo
Uqhankqalazo lolunye lwezona ziseko ziphambili zebhokisi yokukhaba. Iindidi zoqhankqalazo ezivunyelwe kumdlalo zixhomekeke kwisitayile sokukhaba. Zininzi iindlela zibhokisi ekhatywayo yokubetha umdlali welinye iqela. Zimbalwa zibandakanya:
- Jab - Esi sesona sisiseko sokuhamba kwebhokisi yokukhaba. Ivela ngaphambili kwaye ibetha entloko okanye emzimbeni womchasi.
- Umnqamlezo - Oku kulandela jab kwaye kubethe ithagethi kwi-engile.
- I-Uppercut -Le ntshukumo kukuphakama kwenqindi kwisilevu somchasi.
- Hook - Le ntshukumo iza ijikeleze icala; ingalo igotyiwe kwi-90 degree degree kwaye umzimba ujikeleza ngenqindi.
- I-hammer punch -Le punch ixhomekeke kubunzima bomzimba ukuyinika amandla kumchasi wakho. Ukudibanisa semi-setyhula kunye nokuhamba nkqo.
- Ingqiniba - Isitrayikhi sengqiniba sisebenzisa ingqiniba endaweni yenqindi kwaye sinokuba namandla.
- I-Knee - Iidolo ezibethayo zihlala zivela ezantsi, kodwa zinokuvela nakwi-engile.
Ukukhaba
Indlela efanelekileyo yokunciphisa umdlali welinye iqela kukusebenzisa ukukhaba.
- Ukucofa ukukhaba - Ukukhatywa kwebhola okukhaba kukukhaba okungundoqo okusebenzayo, okusebenzayo ekubhekiseni ukubetha ebusweni okanye esifubeni ngesithende sonyawo.
- Icala lokukhaba - Ukukhaba oku kuphuma ngaphandle kwaye kuqala ngokunyusa idolo.
- Ukukhaba ngasemva-Oku kukhaba kutyhalela emva ngasemva, ngasemva komntu okhaba.
- Ukukhaba kweCrescent-Oku kukhaba kutsala kwisindululo sokusika, ukubetha ngentla yonyawo okanye indawo ye-shin.
- I-Roundhouse kick - Oku kukhaba kuvela ngasemva kwaye kubandakanya ukujikela phambili okhalweni.
Ukuhamba okuKhuselayo
Buza phantse nawuphi na umgijimi okhuphisanayo, kwaye uya kukuxelela ukuba enye yezona zinto zibaluleke kakhulu kwimpumelelo kukuba nomdlalo omkhulu wokuzikhusela. Ezi ntshukumo zokhuselo zinokunceda ukuthintela ukwenzakala kwaye ziya kusebenza ngokuhambelana nezinye iintshukumo ezisisiseko zebhokisi yokukhaba.
- Ukulingisa -Ukuzikhusela oku kuxhomekeke ikakhulu kwizandla zebhokisi yomkhabi ukuze kuphambuke ukubetha ngokudibana nepunch phakathi kunye nokuqondisa kwakhona intshukumo.
- Slip -Ukuba awufundanga enye intshukumo yokukhusela yebhokisi ekhatywayo, le yona iya kukwazi. Xa unika umchasi wakho 'isiliphu,' ujikelezisa umzimba wakho kanye ngexesha lokuba inqindi 'lityibilike' elidlulileyo kuwe.
- Isimo sokuzikhusela - Ukuba unesandla sasekunene, unyawo lwakho lwasekhohlo luya kuba phambi kwakho kunye nonyawo lwakho lwasekunene ngasemva. Amadolo athambile kwaye alungele ukuhamba, ngelixa undoqo wakho ubandakanyeka kulindelo. Izandla zikulungele 'ukuma, phezulu kwizidlele zakho njengoko ulungiselela ukulwa. Qaphela ukuba iindlela ezahlukeneyo zebhokisi yokukhaba zinokuyalela imeko eyahlukileyo yokuzikhusela.
Umceli mngeni weKickboxing
Njengoko ukhululeka ngakumbi kubuchule bakho be-kickboxing, kungekudala uya kuba ukulungele ukuguqukela ekubeni ziintshukumo ezinzima ngakumbi.
- Ukubhabha kwedolo -Ukuhamba kuphakamisa ukubetha kwamadolo ukuze kuhlangane nentloko yomchasi wakho- kwaye kunokwenzeka ukuba ubakhuphe.
- Ukukhaba ngasemva okujikelezayo- Le ntshukumo ibandakanya ukukhaba ngasemva kunye ne-180 degree spin.
- I-snap kick-Nangona ingeyiyo inkqubela phambili, ukukhaba ngokukhawuleza kusebenza ngempumelelo ekunciphiseni umchasi wakho xa ufunda indlela yokukhaba umhlaba ngobuchule.
- Ukukhaba ngokubhabha-Eli qela lokukhaba lidibanisa intshukumo yokutsiba kunye nalo naliphi na inani lokukhaba okukhawulezayo kwaye linokusebenza ngokuchaseneyo nomchasi.
Iindibano zekhatywayo zokukhaba
I-Combos ibalulekile kwibhokisi ekhatywayo kuba wakuba uzifundile, ziba yimvelo yesibini, zenze kube lula ukusebenzisa combo kumdlalo oyinyani. I-combos zakudala zinokwahluka ngokuxhomekeke kwisitayile sokukhaba.
- I-Jab-Cross-Hook-Upper cut - Ziqhelanise nezixhobo zokukhawulezisa izandla de kube kunokwenziwa ngesantya esilinganayo sezahlulo zamandla alinganayo.
- I-Jab-Cross-Kick -Ukukhaba ekupheleni kwale combo kunokumothusa umdlali wakho, kukunika umgca kumdlalo.
- I-Jab-Cross-Hook-Kick-Njenge combo engentla, ukukhaba kunokuza kothusa kumchasi wakho.
Imidlalo edumileyo
I-Kickboxing sele ithandwaezemidlalo ukuba sempilweninokhuphiswano ngokufanayo. Nangona isekwe kwimigaqo efanayo yokuhamba njengekarati, inokubonelela ngomceli mngeni okhethekileyo kwabo bafuna ukhuphiswano olupheleleyo lwezemidlalo. Kutshanje,iiklasi zokukhababathathe ezi ntshukumo zahlukileyo bazidibanisa nomculo ukwenza i-Cardio Workout enefuthe eliphezulu ebantwiniphantse naliphi na inqanaba lokuqinaungonwabela.
