Tse ka Hare
Kickboxing ke papali ea papali ea ntoa, e qalileng bohareng ba lekholo le fetileng la lilemo. Ka lilemo tse 90 e 'nile ea kenya ts'ebetsong mananeo a boikoetliso bakeng sa katleho e eketsehileng le koetliso ea mefuta-futa.
Boikoetliso bo ipapisitseng le bonono ba ntoa (ho kenyeletsoa le kickboxing), ha se thuso feela ho chesa mafura le ho ntlafatsa sebopeho sa 'mele oa hau, empa hape ho hlaolela ho sebelisana le ho tenyetseha. Ho phaella moo, boholo ba mekhatlo e tsoang ho kickboxing e na le tšusumetso e bonolo manonyeletsong le mokokotlong, ho fapana le li-aerobics tsa setso.
Re fana ka tlhokomelo ea hau khetho ea litlelase tsa kickboxing ho tsoa ho mokoetlisi Shelley Dose (Shelly Dose). Ba ke ke ba u nka nako e ngata, empa ka ho itloaetsa kamehla u tla khona ho fumana litholoana tse ntle haholo, ho hula 'mele le ho tlosa libaka tsa mathata.
Ho hloka koetliso le Shelly Doses ke ho etsa livideo tse fokolang le ho nka linepe ka k'hamera e le 'ngoe. Empa litlelase tsa hae ha li tlase ho feta mananeo a bakoetlisi ba tummeng. Bakeng sa boikoetliso bona u ke ke ua hloka lisebelisoa tse eketsehileng, ke video e itseng feela - dumbbell. Mananeong a mang, Shelly o sebetsa ntle le lieta, empa re khothaletsa haholo ho lula a etsa li-sneakers ho sa tsotelehe lenaneo (le haeba e le tšusumetso e tlase).
Chesa mafura a mangata ka kickboxing ea Kate Frederick
Video e khuts'oane e nang le kickboxing e tsoang ho Shelly Doses:
- Kaofela ha tsona li maemong a sa khaotseng, hoo e ka bang ntle le ho emisa. Haeba u hloka ho phomola - emisa kapa fokotsa lebelo.
- Koetliso e ngata e tlatsetsoa ka ho ikoetlisa bakeng sa mpa. Koetliso ea kickboxing le ho kenya letsoho ka mafolofolo mesifa ya mmele, empa Shelley Doses e boetse e fana ka li-trims le mefuta e fapaneng ea li-twist ka katleho e kholo.
- Lenaneo le lekgutshwane haholo. Li nka metsotso e 20-35, empa li tšepisa ho chesa mafura haholo.
- Livideo li loketse bakeng sa boemo ba mahareng le bo tsoetseng pele koetliso.
- Koetlisong ea Shelley Doses ke mokhoa o rarahaneng oa li-ligamente le motsoako oa kickboxing, liropo tse fapaneng feela le matsoho le maoto a swing.
- Thepa ea thepa ha e hlokehe, feela ka video e arohaneng u hloka li-dumbbells tse peli.
E kenyellelitsoe lenaneong bakeng sa nako ea video: ho tloha ho khutšoanyane ho ea ho nako e telele.
Koetlisa kibatanga metsotso e 20-25
1. 20 Min Cardio Kickboxing Abs Workout
Boikoetliso bona bo khutšoanyane bo tla u fa mojaro o motle ka metsotso e 20 feela. Halofo ea pele e tsamaea ka lebelo le mafolofolo haholo le li-kickboxing le boikoetliso ba plyometric. Karolong ea bobeli lebelo le fokotseha, u ikoetlisa ka morao bakeng sa mesifa ea mpa, hammoho le ho tsamaea ka har'a bar.
2. Cardio Kickboxing Abs Workout
Halofo ea pele ea lenaneo lena e matla haholo le lebelo le phahameng le palo e kgolo ya hop. Empa lithupelo tsohle li theohile, mojaro o bonolo hanyane. Halofo ea bobeli e ke ke ea e-ba le tšabo e fokolang, leha ho le joalo ho phomola ha hoa lokela ho emela: u tla etsa boikoetliso bakeng sa mpa sebakeng sa supine, boemong ba ho ema, kahoo sekhahla se tla lula se phahame.
3. Kickboxing Cardio Abs 20 Minute Cardio
Empa videong ena, halofo ea bobeli e matha ka tempo e khutsitseng. Shelly Doses ba lokiselitse lithupelo bakeng sa mpa, tse etsoang ka boemo ba marapo le ka morao. Karolo ea pele ea koetliso, le hoja e chesa mafura, empa e na le tšusumetso e tlaase, kahoo lenaneo le ka bitsoa e theko e tlase haholo.
4. HIIT Cardio Kickboxing Abs Workout Video
Ka video ena ea metsotso e 25 u tla fumana haholo mosebetsi o ruileng oa matsoho a hae. Shelley o sebelisa mokhoa o makatsang hoo e ka bang boikoetliso bo bong le bo bong. Lenaneong le lokiselitse li-burpees, mapolanka, thapo ea ho qhomela, ho qhomela ho ikatisa matsoho. Qetellong - karolo e khutšoanyane ea boikoetliso bakeng sa mpa.
5. HIIT Cardio Kickboxing Workout Video lapeng
Boikoetliso bona bo tla boloka tempo e phahameng ho pholletsa le lihlopha. Joalo ka videong e fetileng, Shelly Doses e eketsa 'mele o sebetsang ho boikoetliso bo bong le bo bong, o tla phahamisa lebelo la pelo ea hau sebakeng se tukang mafura. Lenaneong lena ha ho na plyometric, boikoetliso bo bonolo haholo.
Koetlisa kibatanga metsotso e 30-35
6. HIIT Cardio Kickboxing Workout, Core + ABS
Koetliso ena ea halofo ea hora e na le linako tse 'maloa, moo u tla fumana aerobics, kickboxing le boikoetliso ba likhoele. Lenaneo le tletse likarolo tse tsoang ho kickboxing, li tsamaisana le lenaneo ho pholletsa le halofo ea hora kaofela, ho kenyelletsa le ho raha ho felisa libaka tsa mathata liropeng le liropeng.
7. Cardio Kickboxing Workout Advanced Bodyweight Workout
Videong ena, Shelley o kopantse mananeo a eona a mabeli. Metsotso ea pele e 20 ke aerobics ea khale ea kickboxing. Metsotso e 15 e setseng ea boikoetliso ba plyometric bakeng sa maoto le mpa. Video ena e tla u etsa ho fufuleloa hantle.
8. Cardio Kickboxing Workout Arms Abs Workout
Ke koetliso ea nakoana eo ho eona ho fapanyetsanoang likarolo tsa cardio le likarolo tsa matla e nang le li-dumbbells bakeng sa 'mele o kaholimo. U tla chesa lik'hilojule 'me u matlafatse mesifa ea matsoho, mahetla le mesifa ea torso. Sehlopha sa Cardio, leha se le matla, empa ka meropa e fokotsehileng.
9. HIIT Cardio Kickboxing Lower Body Sculpt Core Workout Video lapeng
Lenaneong lena u tla fumana mosebetsi o sebetsang mmele o tlase le lekgapetla. U tla etsa ntle le li-dumbbells, Shelley o ne a lokiselitse boikoetliso ba lirope le marako ka boima ba hae. Ka matsoho a mangata, li-squats, ho raha, boikoetliso ba plyometric. Hape ho video ena ho kenyelletsa lithupelo tse 'maloa bakeng sa mpa.
Boikoetliso bo na le phello e tlase e ipapisitseng le kiboshing
10. Low Impact Cardio Kickboxing, ABS Workouts (25 metsotso)
Koetliso e arotsoe likarolo tse peli. Karolong ea pele u tla etsa boikoetliso bo fokolang bo tla eketsa lebelo la pelo ea hau (litebele, mehato, Ho matha ha bobebe, ho phahamisa mangole). Leha ho le joalo, likarolo tsa kickboxing li batla li fokola. Ka halofo ea bobeli u emetse mapolanka le boikoetliso bo bong ho matlafatsa corset ea mesifa.
11. Low Impact Cardio Kickboxing le Abs Shoulder Workouts (metsotso e 25)
Koetliso e tšoanang ka sebopeho ho video e fetileng. Karolong ea pele ea Shelley Doses e lokiselitsoe boikoetliso ba hau ba cardio bo tlase bo nang le likarolo tsa kibaxhina. Karolong ea bobeli u tla phetha ho ikoetlisa ka li-dumbbells bakeng sa mesifa ea mahetla le mpa.
12. Low Impact Cardio Sculpt Kickboxing Weights Workout (37 metsotso)
Letoto le leng le ts'oanang le ts'usumetso e tlase ea lenaneo. Karolong ea pele ea ho letela li-aerobics tsa hau tse tlase tse nang le likarolo tsa kick Boxing. Karolong ea bobeli u tla etsa ho ikoetlisa ka li-dumbbells bakeng sa lihlopha tsohle tsa mesifa. Haholo-holo ka mafolofolo sebetsa ka holimo 'mele.
Qala ka boikoetliso bo sebetsang ba cardio e ipapisitse le kickboxing ho tsoa ho Shelly Doses. Livideo tse tsoang letotong lena e tla ba tlatsetso e ntle mesebetsing ea hau ea letsatsi le letsatsi.
Bona hape: Lenaneo la Core De Force bakeng sa taolo ea boima ba 'mele ka likarolo tsa bonono ba ntoa.
Ntle le setoko, Bakeng sa boima ba 'mele, Koetliso ea Cardio