Okuqukethwe
I-Kickboxing ubuciko bezemidlalo, obuqale maphakathi nekhulu leminyaka elidlule. Eminyakeni engama-90 ibilokhu isebenza ngenkuthalo izinhlelo zokufaneleka ukusebenza ngokwengeziwe nokuqeqeshwa kokuhlukahluka.
Ukuzivocavoca okusekelwe kubuciko bokulwa (kufaka phakathi i-kickboxing), hhayi ukusiza kuphela ukushisa amafutha nokuthuthukisa ukuma komzimba wakho, kodwa futhi athuthukise ukusebenzisana nokuvumelana nezimo. Ngaphezu kwalokho, ukunyakaza okuningi okuqhamuka e-kickboxing kunomthelela omnene emajoyini nasemgogodleni, ngokungafani ne-aerobics yendabuko.
Sinikeza ukunakwa kwakho amakilasi we-kickboxing avela kumqeqeshi uShelley Doses (Shelly Dose). Ngeke bakuthathe isikhathi esiningi, kepha ngokuzijwayeza okujwayelekile uzokwazi ukufeza imiphumela emihle kakhulu, ukudonsa umzimba nokususa izindawo eziyinkinga.
Ukuntuleka kokuqeqeshwa neShelly Doses kuyinto ukwenza amavidiyo abuthakathaka nokuthatha izithombe ngekhamera eyodwa. Kepha amakilasi akhe awekho ngaphansi ezinhlelweni zabaqeqeshi abadumile. Kulezi zivivinyo ngeke udinge imishini eyengeziwe, ividiyo ethile kuphela - i-dumbbell. Kwezinye izinhlelo, uShelly ubandakanyeka ngaphandle kwezicathulo zokugijima, kepha sincoma kakhulu ukuthi sihlale sikwenza amateki kungakhathalekile ukuthi uhlelo luni (noma ngabe luphansi).
Shisa amafutha amaningi ngokweqile nge-kickboxing evela kuKate Frederick
Ividiyo efushane efakwa nge-kickboxing kusuka ku-Shelly Doses:
- Zonke zikumodi engapheli, cishe ngaphandle kokuma. Uma udinga ukuphumula - yima noma wehlise ijubane.
- Ukuqeqeshwa okuningi kunezelwa ngokuzivocavoca isisu. Ukuqeqeshwa kwe-kickboxing futhi kuhilela ngenkuthalo imisipha yomzimba, kepha amaShelley Doses ngokungeziwe anikezela ngemiklamo nokuhlukahluka kokushintshwa kube nomphumela omuhle.
- Uhlelo lufushane kakhulu. Bahlala imizuzu engama-20-35, kepha bathembisa ukuthi bazoshisa kakhulu.
- Amavidiyo afanelekile yezinga eliphakathi neliphambili ukuqeqeshwa.
- Ekuqeqesheni i-Shelley Doses iyinkimbinkimbi yemigqa kanye nenhlanganisela ye-kickboxing, imivimbo ehlukile nje futhi ishwiba izandla nezinyawo.
- Ukuqoqwa kwempahla akudingeki, kuphela kuvidiyo ehlukile udinga ama-dumbbells.
Kungezwe ohlelweni isikhathi sevidiyo: kusuka kufushane kuya kokude.
Ukuqeqesha i-kibazazanga imizuzu engama-20-25
1. 20 Min Cardio Kickboxing Abs Ukuzivocavoca
Lokhu kuvivinya umzimba okufushane kuzokunikeza umthwalo omuhle ngemizuzu engama-20 kuphela. Ingxenye yokuqala ihamba ngejubane elikhuthele kakhulu ne- i-kickboxing kanye ne-plyometric exercises. Engxenyeni yesibili ijubane linciphisa, uvivinya umzimba ngemuva kwemisipha yesisu, kanye nokuhamba kubha.
2.I-Cardio Kickboxing Abs Ukuzivocavoca
Ingxenye yokuqala yalolu hlelo ishesha kakhulu futhi ijubane elikhulu nge inani elikhulu lamahops. Kepha konke ukuzivocavoca kumile, umthwalo olula kancane. Ingxenye yesibili izokwethusa, kepha ukuphumula akukufanele ukulinda: uzokwenza izivivinyo zesisu endaweni ephakeme, esimweni sokuma, ngakho-ke ishayela lizohlala likhuphukile.
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3. I-Kickboxing Cardio Abs 20 Minute Cardio
Kepha kule vidiyo, isigamu sesibili sigijima kuthempeli elithulile. AbakwaShelly Doses balungiselele izivivinyo zesisu, ezenziwa endaweni yebhande nasemhlane. Ingxenye yokuqala yoqeqesho, yize ishisa amafutha, kepha ingumthelela ophansi, ngakho-ke uhlelo lungabizwa okungabizi kakhulu.
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4. Ividiyo ye-HIIT Cardio Kickboxing Abs Workout
Kule vidiyo yemizuzu engama-25 uzothola i- umsebenzi ocebile wezandla zakhe. UShelley ufaka inqubo yokwethusa cishe kukho konke ukuvivinya umzimba. Kulolu hlelo kwalungiswa amanye ama-burpees, amapulangwe, intambo egxumayo, ukweqa izandla ezizalanayo. Ekugcineni - ingxenye emfushane yokuzivocavoca esiswini.
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5. I-HIIT Cardio Kickboxing Workout Video ekhaya
Lo msebenzi uzoqhubeka i-tempo ephezulu kuwo wonke amakilasi. Njengakwividiyo edlule, ama-Shelly Doses engeza umzimba ongaphezulu osebenzayo kukho konke ukuzivocavoca, uzokhuphula izinga lokushaya kwenhliziyo yakho endaweni evutha amafutha. Kulolu hlelo cishe ayikho i-plyometric, izivivinyo zinomusa impela.
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Ukuqeqesha i-kibazazanga imizuzu engama-30-35
6.I-HIIT Cardio Kickboxing Workout, iCore + ABS
Lokhu kuzivocavoca okuthatha uhhafu wehora kunezikhathi eziningana, lapho uzothola khona i-aerobics, i-kickboxing nokuzivocavoca emzimbeni. Uhlelo lugcwele izinto ezivela ku-kickboxing, luhambisana nohlelo sonke isigamu sehora, kufaka phakathi ukukhahlela ukuqeda izindawo ezinenkinga emathangeni nasezinqeni.
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7. I-Cardio Kickboxing Workout Advanced Bodyweight Workout
Kule vidiyo, uShelley uhlanganise izinhlelo zayo ezimbili. Imizuzu yokuqala engama-20 iyi-classic kickboxing aerobics. Imizuzu engu-15 esele yokuzivocavoca i-plyometric yemilenze nesisu. Le vidiyo izokukwenza ukujuluka kahle.
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8. I-Cardio Kickboxing Workout Arms Abs Workout
Kunguqeqesho lwesikhawu lapho izingxenye ezithile ze-cardio eziguqukayo nezingxenye zamandla ngama-dumbbells womzimba ongaphezulu. Uzoshisa amakhalori futhi uqinise imisipha yezingalo, amahlombe, nemisipha yomzimba. Isigaba seCardio, yize sasishubile, kepha ngemigqomo encishisiwe.
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9. I-HIIT Cardio Kickboxing Lower Body Sculpt Core Workout Video ekhaya
Kulolu hlelo uzothola umsebenzi osebenzayo umzimba ongezansi nokukhonkotha. Uzokwenza ngaphandle kwama-dumbbells, uShelley wayelungiselele amathanga nokuzivocavoca kwezinqa ngesisindo sakhe. Ngamaphaphu amaningi, ama-squats, ukukhahlela, izivivinyo ze-plyometric. Futhi kule vidiyo kufaka izivivinyo eziningana zesisu.
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Umthelela ophansi wokuzivocavoca osuselwa ku-kiboshing
10.I-Low Impact Cardio Kickboxing, ABS Workout (imizuzu engu-25)
Ukuqeqeshwa kuhlukaniswe izingxenye ezimbili. Engxenyeni yokuqala uzokwenza izivivinyo zomthelela ophansi ezinhlobonhlobo ezizokhuphula izinga lokushaya kwenhliziyo yakho (izibhakela, izinyathelo, ukugijima okulula, ukuphakamisa amadolo). Kodwa-ke, izinto ze-kickboxing zincane. Esiwombeni sesibili osilindile amapulangwe nokunye ukuvivinya umzimba ukuqinisa i-corset yemisipha.
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11.I-Low Impact Cardio Kickboxing kanye ne-Abs Beer Workout (imizuzu engu-25)
Ukuqeqesha okufanayo ngesakhiwo kuvidiyo yangaphambilini. Engxenyeni yokuqala yeShelley Doses ikulungiselele imithambo ephansi ye-cardio exercises enezakhi ze-kibaxhina. Esiwombeni sesibili uzonandisa ukuzivocavoca nge-dumbbells yemisipha yamahlombe nesisu.
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12.I-Low Impact Cardio Sculpt Kickboxing Weights Workout (imizuzu engama-37)
Olunye uchungechunge lomthelela ophansi wohlelo olufanayo. Engxenyeni yokuqala yokulinda i-aerobics enomthelela ophansi enezakhi zokukhahlela iBoxing. Esiwombeni sesibili uzonandisa ukuzivocavoca ngama-dumbbells kuwo wonke amaqembu emisipha. Ngokukhethekile sebenza ngomzimba ophezulu.
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Qala nge ukusebenzisa okuphumelelayo kwe-cardio ngokuya nge-kickboxing kusuka kuShelly Doses. Amavidiyo avela kulolu chungechunge azoba isengezo esihle emisebenzini yakho yansuku zonke.
Bona futhi: Uhlelo lweCore De Force lokulawulwa kwesisindo ngezinto zobuciko bempi.
Ngaphandle kwesitoko, Ukwehlisa isisindo, Ukuzivocavoca kweCardio