Contents
ʻO Kickboxing kahi hana koa haʻuki, i hoʻomaka ʻia ma ka waena o ke kenekulia i hala. I nā makahiki 90 e hoʻokō ikaika ana i nā polokalamu hoʻoikaika kino no ʻoi aku ka hoʻokō a me ka hoʻomaʻamaʻa ʻokoʻa.
ʻO ka hana ma muli o ka martial arts (me ka kickboxing), ʻaʻole kōkua wale e puhi i ka momona a hoʻomaikaʻi i kou kino kino, akā hoʻomohala pū kekahi i ka laulima a me ka maʻalahi. Hoʻohui ʻia, ʻo ka hapa nui o nā neʻe mai ka kickboxing i kahi hopena akahai i nā hono a me nā kuamoʻo, ʻokoʻa i nā aerobics kuʻuna.
Hāʻawi mākou i kāu mau koho i kahi papa o nā papa kickboxing mai ke kumu ʻo Shelley Doses (Shelly Dose). ʻAʻole lākou e lawe i ka manawa nui iā ʻoe, akā me ka hoʻomaʻamaʻa mau e hiki ai iā ʻoe e hoʻokō i nā hopena maikaʻi loa, e huki i ke kino a hemo i nā wahi pilikia.
ʻO ka nele o ke aʻo ʻana me Shelly Doses nāwaliwali e hana nei i nā wikiō a me ke paʻi kiʻi ʻana me hoʻokahi pahupaʻikiʻi. Akā ʻaʻole haʻahaʻa kāna mau papa i nā papahana o nā mea hoʻomaʻamaʻa kaulana. No kēia mau hoʻomaʻamaʻa ʻaʻole ʻoe e pono i nā lakohana hou aʻe, kahi wikiō wale nō - dumbbell. I kekahi mau papahana, hana ʻo Shelly me ka holo ʻole o nā kāmaʻa, akā paipai nui mākou e hana mau i nā sneakers me ka nānā ʻole i ka papahana (ʻoiai inā haʻahaʻa ka hopena).
Puhi i ka momona momona me ka pahu pahu mai Kate Frederick
ʻO kahi wikiō hiʻohiʻona pōkole me ka kickboxing mai ʻO Shelly Doses:
- Aia lākou āpau i kahi mode non-stop, kūpono me ka kū ʻole. Inā makemake ʻoe i kahi hoʻomaha - kū a hoʻolohi paha.
- Hoʻohui ʻia ka hapa nui o ka hoʻomaʻamaʻa me nā hoʻoikaika kino no ka ʻōpū. Hoʻomaʻamaʻa ka hoʻomaʻamaʻa ʻana i ka kickboxing nā mākala o ke kino, akā hāʻawi ʻo Shelley Doses i nā ʻoki a me nā ʻokoʻa o nā wili i kahi hopena maikaʻi.
- Pōkole loa ka polokalamu. Kū lākou i nā minuke 20-35, akā hoʻohiki e kuni momona loa.
- Kūpono nā wikiō no ka pae waena a me ka pae kiʻekiʻe aʻo.
- I ka hoʻomaʻamaʻa ʻana ʻo Shelley Doses kahi paʻakikī o nā ligament a me nā hui pū ʻana o ka kickboxing, he mau kahakaha like ʻole a me nā kuʻi lima a me nā wāwae.
- ʻAʻole pono ka papa inoa, aia wale nō i kahi wikiō ʻokoʻa āu e pono ai i kahi mau dumbbells.
Hoʻohui ʻia i ka papahana no ka lōʻihi o ke wikiō: mai ka pōkole a hiki i ka lōʻihi.
Hoʻomaʻamaʻa kibazanga no 20-25 mau minuke
1. ʻO 20 Min Cardio Kickboxing Abs Workout
Hāʻawi kēia hoʻolālā pōkole iā ʻoe i kahi ukana maikaʻi i 20 mau minuke wale nō. Hele ka hapa mua i kahi wikiwiki loa me hana hoʻoikaika kik a me nā hana plyometric. I ka hapalua o ka hapa e lohi ka wikiwiki, hoʻoikaika ʻoe ma ke kua no nā ʻōpū o ka ʻōpū, a me ka hele wāwae i ka pā.
2. ʻO Cardio Kickboxing Abs Workout
ʻO ka hapa mua o kēia papahana ikaika loa a kiʻekiʻe wikiwiki me he heluna nui o nā hop. Akā ʻo nā hoʻoikaika āpau e kū i luna, kahi maʻalahi o ka ukana. E emi ka hapa lua o ka haʻalulu, akā ʻaʻole pono ke kali ʻana: e hana ʻoe i nā hoʻoikaika kino no ka ʻōpū i ke kūlana supine, i ke kū ʻana, no laila e piʻi ka kiʻekiʻe o ka lāʻau.
3. Kickboxing Cardio Abs 20 Minute Cardio
Akā i kēia wikiō, holo ka hapalua i kahi tempo mālie. Ua hoʻomākaukau ʻo Shelly Doses i nā hoʻoikaika kino no ka ʻōpū, i hāpai ʻia ma ke kūlana o ke kaula a ma ka hope. ʻO ka hapa mua o ka hoʻomaʻamaʻa ʻana, ʻoiai ka hoʻā ʻana i ka momona, akā haʻahaʻa ka hopena, no laila hiki ke kāhea ʻia ka papahana he kumu kūʻai.
4. HIIT Cardio Kickboxing Abs Workout Video
I loko o kēia wikiō he 25 mau minuke e ʻike ʻoe i kekahi hana waiwai o kona mau lima. Ua kau ʻo Shelley i kahi hana hoʻopūʻiwa i kēlā me kēia ʻano hoʻoikaika kino. I ka papahana hoʻomākaukau kekahi mau burpees, papa, lele lele, lele lima lima. I ka hopena - kahi pōkole o nā hoʻoikaika kino no ka ʻōpū.
5. HIIT Cardio Kickboxing Workout Video ma ka home
E mālama kēia hana ke kiʻekiʻe kiʻekiʻe ma nā papa. E like me ka wikiō ma mua, ua hoʻohui ʻo Shelly Doses i ke kino o luna i kēlā me kēia hoʻoikaika ʻana. I loko o kēia polokalamu ʻaʻohe ʻano plyometric, akahai wale nā hana.
Hoʻomaʻamaʻa kibazanga no 30-35 mau minuke
6. HIIT Cardio Kickboxing Workout, Core + ABS
Aia i loko o kēia hoʻolālā hapa hola he mau manawa, kahi e ʻike ai ʻoe aerobics, kickboxing a hoʻoikaika kino i ke kaula. Hoʻopiha ka papahana i nā mea mai ka kickboxing, hele pū lākou me ka papahana ma loko o ka hapalua hola holoʻokoʻa, me nā kīkē e hoʻopau ai i nā wahi pilikia ma nā ʻūhā a me nā puʻupuʻu.
7. ʻO Cardio Kickboxing Workout Advanced Workout Workout
I loko o kēia wikiō, ua hoʻohui ʻo Shelley i kāna mau papahana ʻelua. ʻO ka 20 mau minuke mua he aerobics kickboxing. ʻO ke koena he 15 mau minuke o ka hoʻomaʻamaʻa hoʻomaʻamaʻa plyometric no nā wāwae a me ka ʻōpū. Na kēia wikiō e hoʻolilo iā ʻoe e hou hou i ka hou.
8. ʻO Cardio Kickboxing Workout Arms Abs Workout
ʻO ia kahi hoʻomaʻamaʻa wā i loko o nā ʻāpana cardio alternating a me nā ʻāpana ikaika me nā dumbbells no ke kino kiʻekiʻe. Puhi ʻoe i nā calories a hoʻoikaika i nā mākala o nā lima, nā poʻohiwi, a me nā mākala kino. Papa Cardio, ʻoiai ikaika, akā me nā pahu i hoʻemi ʻia.
9. HIIT Cardio Kickboxing Low Body Sculpt Core Workout Video ma ka home
I kēia papahana e ʻike ʻoe i ka hana hana ke kino o lalo a me ka ʻili. E hana ana ʻoe me ka ʻole o nā dumbbells, ua hoʻomākaukau ʻo Shelley no nā ʻūhā a me nā ʻauamo me ka paona ponoʻī. Me ka nui o nā lunges, squats, kicks, nā hana plyometric. Aia pū i loko o kēia wikiō nā ʻano hoʻoikaika kino no ka ʻōpū.
Ka hopena haʻahaʻa o ka hana ma muli o kiboshing
10. Kickboxing Cardio Impact Haahaa, Nā Hana ABS (25 minuke)
Māhele ʻia ka hoʻomaʻamaʻa i ʻelua ʻāpana. I ka hapa mua e hana ʻoe i nā ʻano hopena haʻahaʻa e hoʻoliʻiliʻi i ka helu o kou puʻuwai (kuʻi, ʻanuʻu, māmā Jogging, hāpai ke kuli). Eia nō naʻe, he mea iki nā mea o ka pahu pahu. I ka hapa lua ke kali nei ʻoe nā papa a me nā hana ʻē aʻe e hoʻoikaika ai i ka corset muscle.
11. ʻO ka hopena hopena ʻo Cardio Kickboxing a me abs Shoulder (25 mau minuke)
Hoʻomaʻamaʻa like i ke ʻano me ka wikiō mua. I ka hapa mua o nā Shelley Doses i hoʻomākaukau no nā hana cardio hopena haʻahaʻa haʻahaʻa me nā mea o kibaxhina. I ka hapa lua e hoʻokō ʻoe hoʻoikaika kino me nā dumbbells no nā mākala o nā poʻohiwi a me nā ʻōpū.
12. ʻO ka hopena hopena Cardio Sculpt Kickboxing Weight Workout (37 minuke)
ʻO kekahi papahana like haʻahaʻa o ka hopena haʻahaʻa. I ka hapa mua o ke kali ʻana no kāu aerobics hopena haʻahaʻa me nā mea o ka hoʻokūkū pahu. I ka hapa lua e hoʻokō ʻoe hoʻoikaika kino me nā dumbbells no nā pūʻulu muscle āpau. Hana nui i ke kino kiʻekiʻe.
E hoʻomaka me kahi hoʻolālā cardio kūpono ma muli o ka pahu pahu pahu mai nā Shelly Doses. ʻO nā wikiō mai kēia moʻo e lilo i mea hoʻohui maikaʻi loa i kāu hana i kēlā me kēia lā.
E nānā pū kekahi: ʻo Core De Force polokalamu no ka mālama ʻana i ke kaupaona me nā mea o ka martial arts.
Me ka waihona ʻole, No ka pohō kaumaha, hoʻoikaika kino Cardio