Hoʻonani i nā mea āpau me kahi hana hoʻokūkū hou Kickass

Anter

• ʻO kāu hana
• WARM-UP: 0-7 Minuke
• ʻO ka pahu lele: 7-26 Minuke
• Kora: 26-30 Minuke
• Nānā no

He leʻaleʻa haʻuki pinepine ka mokomoko, akā ke hoʻomaka nei i kahi ʻano hou. Ke hoʻonui nei i ka leo i nā hana HIIT (ʻaʻohe manaʻo pono ʻia), ke piʻi nei nā keʻena hoʻokūkū pae kiʻekiʻe a puni, a ʻo nā wahine ka mea e kīloi ana i nā kī. ʻO nā kaulahao e like me ka Club Boxing Club a me ka Hana, Train, Fight hoʻopiha i ko lākou mau hakahaka me kahi mana nani o nā ʻeke kaumaha. Ma Shadow Box, kau inoa nā mea hoʻoikaika kino no kā lākou ʻeke makemake e like me kā lākou e hana ai me nā paikikala ma kahi keʻena ʻo Spinning. Akā ʻokoʻa ka wili, ʻo kēia cardio sweaty kahi hana hoʻoikaika kino kiʻekiʻe ma luna o nā hana wāwae a pau. (ʻO ka hoʻokūkū ka hana ʻoi loa no kahi Kino Knockout.)

"Hoʻohana ʻoe i kou kino-poʻohiwi holoʻokoʻa, lima, abs, puʻupuʻu, a me nā wāwae-e hoʻolei i kahi kuʻi," wahi a Michael Tosto, ka mea nona ka Title Boxing Club NYC ma New York City (he 150 mau wahi ma ke kaulahao he 32 mau mokuʻāina). A hoʻohui wikiwiki ʻia nā pōmaikaʻi: Nā mea hoʻoikaika kino i hana i kahi papa hana hoʻokūkū he 50 mau minuke kiʻekiʻe ʻehā mau manawa i ka pule i ʻokiʻoki i ko lākou kino momona e 13 pākēneka i loko o ʻekolu mau mahina, e like me kahi noiʻi hou i ka puke pai. ʻO ka BMC Sports Science, Medicine, & Rehabilitation.

Hoʻohui, ʻo ka hoʻopaʻi ʻana i nā mea he therapeutic. "Ke pā ʻoe i ka ʻeke, hoʻokuʻu ʻoe i nā hormones hoʻohaʻahaʻa kaumaha e hiki ai iā ʻoe ke ʻoluʻolu a hoʻomaha," i ʻōlelo ʻia e ka psychologist haʻuki ʻo Gloria Petruzzelli, Ph.D. Akā ʻaʻole pono ʻoe e pono i kahi kauka e haʻi aku iā ʻoe. No laila e lele i nā mīkini cardio i ka manawa aʻe ma ka hale hoʻoikaika kino, a hele i ka ʻeke kaumaha no kēia kau 30 mau minuke mai Tosto. ʻIke i ka Pōhaku mele kumuhana. (Nānā i 11 mau kumu a mākou e aloha ai i ka mokomoko.)

Ka ikaika: Paakiki (RPE: E kī no ka 6 a i ka 9 o ka 10 ma ka mehana a me nā neʻe a me 9ora 10 i ka wā o ka mokomoko.)

Huina manawa: 30 mau minuke (kahi mana wikiwiki o kā Tosto papa hana hoʻokahi hola maʻamau)

Pono ʻoe: ʻO kahi ʻeke kaumaha, mīkina lima, a wahī. ʻO ka hapa nui o nā hale haʻuki i kēia mau mea, ʻoiai he mea pono ke kiʻi i kāu ʻūlū ponoʻī a me nā mīkina lima, ka mea e pale ai i nā iwi i kou mau lima a me kou mau lima, wahi a Tosto. E ʻike i nā ʻano ma titleboxing.com.

Pehea e hana ai: E hoʻokuʻu ʻoe i nā mākala a crank i ka helu o kou puʻuwai me kahi mehana me ke komo pū ʻana o nā plyos hoʻoikaika, a laila e hana ʻoe i ʻelima mau minuke he ʻekolu mau minuke o nā wā kinipōpō āpau me hoʻokahi mau minuke hanu ma waena. Hoʻopili me nā hana nui ʻehā. Hana i kēia maʻamau i ʻekolu mau manawa i ka pule ma nā lā hope ʻole.

ʻO kāu hana

WARM-UP: 0-7 Minuke

Hana i nā neʻe aʻe no 1 mau minuke i kēlā me kēia.

Lele lele

Hoʻopili i mua i nā lung me kahi wili

Lele kuʻi

ʻO nā lele lele 180-degree kuapo Lele, huli i waenakonu, pae i kahi squat e kū pono ana i kahi ʻaoʻao ʻē aʻe. Noho i ka neʻe mau a me nā ʻaoʻao ʻē aʻe.

Hana i 10 mau māka i kēlā me kēia neʻe aʻe; hana hou i kaapuni i nā manawa i hiki iā ʻoe i loko o ʻekolu mau minuke.

Pahu i luna i ka papa ʻaoʻao E ʻoki aʻe, hāpai i ka lima hema e hoʻohuli i ke kino i ka papa ʻaoʻao ma ka poho lima ʻākau; pahu i luna, hana i nā papa ʻaoʻao ma ka poho lima hema. ʻO 1 rep kēlā.

Hoʻomoʻu Triceps

Hele wāwae ka pāpaʻi

Pākuʻi Triceps Kū pololei nā kuʻe lima i hope.

ʻO ka pahu lele: 7-26 Minuke

Mai ke kūlana hakakā, hoʻolei i kekahi hui o nā ʻōpala, nā keʻa, nā poʻi kiʻekiʻe, a me nā lou no 3 mau minuke-e like me nā puni hoʻokūkū pro. Hoʻohui a kūlike i kēlā me kēia kauoha, nā lima ʻelua me kēlā me kēia kuʻi. ("Punch me ka intensity me ka mālama ʻana i ka palapala kūpono, a hana i kou mana āpau mai kāu kumu nui i lalo ma mua o kou mau lima," i ʻōlelo ʻo Tosto. A laila e hana i kēlā mau manawa hou he 4 no ka huina o 5 mau puni.

Kora: 26-30 Minuke

Hana i nā neʻe aʻe no 1 mau minuke i kēlā me kēia.

Papahana (ma nā poho lima)

Hāpai ka wāwae E moe ke alo i ka papahele, nā lima e nā ʻaoʻao. E hāpai pololei i nā wāwae i luna, a laila e hoʻohaʻahaʻa iā lākou i luna o ka papahele.

ʻO Crunches Piʻi piʻi mauna kuʻi kino ʻaoʻao ʻē aʻe e lawe ana i nā kuli i nā kuʻe lima ʻē aʻe.

Nānā no