Ukuqeqeshwa kwe-MMA Ongayenza Ekhaya

Khokhisa Umzimba Wakho Ophelele Ngalokhu Ukuqeqeshwa Kwebhokisi Lebhokisi

Akudingeki ukuba ube ngumqeqeshi we-MMA ohamba phambili wokuhamba ngezimbalwa ezimbalwa ekhaya, kodwa ungase uzuze ngokuzama ukuqeqeshwa kwe-MMA eklanyelwe umqeqeshi wezobuchwepheshe. UChris Camozzi, oneminyaka engu-18 ubudala we-UFC, ohlala eqeqesha ukulwa kwakhe okulandelayo, wakha uhlelo olulandelayo lokukunika ithuba lokuzivocavoca iMMA ukuzama ekhaya. Konke okudingayo yisikhwama esindayo, amagilavu ​​we-boxing, ama-hand wraps kanye nentambo yokuqhafaza ukukhahlela isimiso sakho sokwenza isimo sibe gear eliphezulu.

Ungakhathazeki, uma ungenayo isikhwama esindayo noma amagilavu, hlola "ibhonasi ejikelezayo" ekupheleni kwalesi sihloko-kungumsebenzi wokujikeleza ongenazixhobo oklanyelwe ukulinganisa izinguquko zezinga lokushaya kwenhliziyo ukuthi i-MMA fighters isipiliyoni ngesikhathi sokulwa okukhulu.

1 - I-Jump Rope

Kubalulekile ukuthola izinga lokushaya kwenhliziyo yakho ekuqaleni kokuzivocavoca kwakho, futhi ukuqaqa intambo kuyindlela enhle kakhulu ehlanganisa ukuvivinya umzimba nge-agility, speed and coordination "Ngithanda ukwenza imizuzu emihlanu, imizuzu engu-5 yezintambo zokugwedla ngeminithi elingu-1 ukuphumula phakathi komjikelezo ngamunye, "kusho uCamozzi, nakuba evuma ukuthi kungaba nzima ngabaqalayo.

Uma ungumuntu omusha wokugwedla intambo, i-Camozzi ikusikisela ukuthi uqale ngemigqa emihlanu, imizuzu engu-1 neminithi yokuphumula emkhatsini wezinethi. "Ufuna ukuthi kube nzima, kodwa akufanele kube nzima kangangokuba iphetha ukuqeqeshwa kwakho. Thola ibhalansi ngokuya ngokuthi izinga lakho lokuzivocavoca liphi lapho uqala khona," usho kanje.

Option Advanced:

• Intambo engu-5 eqaqa
• Ukuphumula kwamaminithi angu-1
• Phinda izikhathi ezinhlanu

Inketho ephakathi:

• Intambo engama-3-jumping cord
• Ukuphumula kwamaminithi angu-1
• Phinda izikhathi ezinhlanu

Inketho yokuqala:

• Intambo yokudonsa amaminithi angu-1
• Ukuphumula kwamaminithi angu-1
• Phinda izikhathi ezinhlanu

Uma usuqedile ukuzungeza izintambo zakho, uthathe ikhefu lamanzi, gqoka izandla zakho, bese ubeka amagilavu ​​wakho. Leli khefu kufanele ligcinwe njengendlela esheshayo futhi ephumelelayo ngangokunokwenzeka.

2 - Shadowbox

Ingxenye ye-shadowboxing ye-Workout yakho iyakhethwa, kuye ngokuthi unesikhathi esingakanani. I-Shadowboxing inhle ngokuqondile-uhlukanisa nomlingani ongacabangi, uphonsa amaphuphu futhi uhambela indandatho engqondweni.

Kodwa ngenxa yokuthi ukuqeqeshwa okuqondile, lokho akusho ukuthi kufanele uthathe kalula. I-Camozzi igcizelela ukuthi kufanele uzixoshe, usebenze ngokuhamba okusheshayo ngama-punch okusheshayo nokuningi kwezinyawo. "Uzozizwa emilenzeni yakho emva kwe-shadowboxing, futhi yilokho esikufunayo," usho kanje. "Zibophezele emlonyeni wezinsimbi. Ungakhohlwa izandla noma uhambahamba futhi uphonsa ama-combo lapha naphesheya."

I-Camozzi igcwalisa ngokuvamile kuya kokubili kuya kwezintathu, imijikelezo emizuzu engu-5 ye-shadowboxing esheshayo futhi ihamba. Kodwa uma ufushane ngesikhathi, ungakhetha umjikelezo owodwa, u-5 weminithi, noma ungayiqeda ngokuphelele isimiso sakho, weqa ngqo emsebenzini wesigxobo esindayo.

Wonke amazinga:

• I-5-minute shadowboxing ngesivinini esisheshayo
• Ukuphumula kwamaminithi angu-1
• Phinda u-zero izikhathi ezintathu

3 - Umsebenzi Omningi Wezinhlamvu

Umsebenzi wesikhwama esinzima ungenziwa wedwa noma nomngane wakho-ukukhetha kuyena kuwe, kodwa ukuqeqeshwa komlingani kuvame ukujabulisa kakhulu.

I-Camozzi ejwayelekile yesikhwama esithwala isikhwama siqukethe imijikelezo emithathu emizuzu emihlanu, ngayinye ilandelwa yiminithi engu-1 yokuphumula. Umjikelezo ngamunye ugxile kwisici esithile sokuqeqeshwa. "Ngithanda ukuqala ngomunye, imizuzu engu-5 nxazonke zebhokisi, izandla kuphela. Lokhu kufanele kwenziwe ngezinga eliphakeme ngevolumu ephakeme yamapondo," esho, enezela ukuthi kufanele uhlanganise ijubane namandla akho, usebenza amaphuphu amaningi okude nokude. "Ngezikhathi eziningi ngizophonsa ama-combos amathathu kuya ku-4 ngokushesha, okwenza enye yalezi zibopho zibe nzima ngangokunokwenzeka. Kuhle ukushintsha isigqi."

Okwesibili, umjikelezo wamaminithi angu-5 kufana nokusebenza komuntu wokuqala, kodwa ugxile kuphela ekuqhumeni kokuguqa nokuguga esikhundleni sebhokisi. "Ngiphakamisa phansi, phezulu, nangaphakathi, futhi ngivame ukuphindaphinda kabili ukukhahlela kwami-kusho ukuthi ngiphonsa ukukhahlela ngakwesobunxele, ukukhahla ngakwesobunxele, omunye ngemva komunye ngokusheshisa ngangokunokwenzeka," kusho uCamozzi. "Ngiphinde ngiphakamise phezulu futhi ngiphansi. Ngingase ngiphonsa ukukhahla ngakwesokunxele ngokushesha kulandela ukukhahlela ngakwesokudla." Iphuzu ukugcina ijubane elisheshayo nevolumu ephezulu yonke imizuzu engama-5, kodwa wamukelekile ukuze uthole ubuciko lapho uya khona.

Ingqikithi yesithathu, imizuzu engu-5 ibeka konke ndawonye, ​​ihlanganisa ukupaka kanye nokukhahlela. Lokhu kuzokukhipha amandla, kodwa yenza okusemandleni akho ukugcina amandla akho phezulu-kungu-5 kuphela amaminithi womsebenzi. "Awukho ukushaya okushayayo!" I-Camozzi igcizelela. "Ngiphonsa wonke ama-combos futhi ngixuba ijubane namandla kuwo wonke umjikelezo. Okuphezulu, okuphansi, okuqinile, okusheshayo, okusheshayo, ukushaya okuphindwe kabili, ukushisa lezo misipha namaphaphu."

Phakathi komjikelezo ngamunye wamaminithi angu-5, zinike isikhathi sokuphumula. Ungathatha lokhu njengokuphumula okuphelele noma ukuphumula okusebenzayo, kuye ngokuthi uzizwa kanjani. Isibonelo, i-Camozzi isebenzisa "amaphuzu" akhe amaminithi ambalwa ukuze enze umsebenzi oyinhloko. "Ngenza i- crunches , noma ngihlala phansi, ngifaka imilenze yami ngesikhwama futhi nginama-punches amabili okukhanya phezulu phezulu kwe-situp ngayinye."

Uma usuqedile yonke imijikelezo emithathu, zinikeze amanzi amaminithi amabili kuya kwemizuzu ngaphambi kokuhambisa phambili.

Wonke amazinga:

• Iminithi emizuzu engu-5 yokushaya, ukuhamba okusheshayo kanye nevolumu ephezulu
• Ukuphumula kwamaminithi angu-1 (okusebenzayo noma okungahleliwe)
• Iminithi emihlanu yokukhahlela, ijubane eliqinile kanye nevolumu ephezulu
• Ukuphumula kwamaminithi angu-1 (okusebenzayo noma okungahleliwe)
• Iminithi emihlanu ukukhahlela nokushaya nxazonke, ijubane eliqinile kanye nevolumu ephezulu
• Imizuzu engu-2-3 ukuphumula nokuphuza amanzi

4 - I-Burn Out Round

noma umlingani wakho wenza isikhathi sakhe somsebenzi

Umjikelezo oshisayo unjengempi yokugcina, ephakeme kakhulu phakathi kwakho nesikhwama. Ungakwenza lokhu wedwa noma nomlingani wakho, nakuba iningi lokusebenza lijabulisa kakhulu (futhi liyinselele) uma unomlingani lapho ukuze akusize. "Uma ukwenza wedwa, kufanele uzinselele," kusho uCamozzi.

Wonke amazinga:

Setha uhlelo lokusebenza lwesikhathi sokuvala ngezikhathi ezinhlanu zamasekhondi angu-30 ukusebenza futhi amasekhondi angu-30 aphumule. Uma wenza ukuqeqeshwa ngaphandle komlingani, uzobe uzikhandla ngokweqile ngesikhathi sokusebenza kwesibili samaminithi angu-30, bese uphumula ngesikhathi sokuphumula se-30. Uma usebenza nomngane wakho, uzomane uvele ucishe, omunye wenu enze umsebenzi wakho ngesikhathi sokusebenza, omunye enze umsebenzi wakho ngesikhathi sokuphumula:

• Amasekhondi angu-30 ashayela ngokusheshisa futhi kunzima ngangokunokwenzeka
• 30 amasekhondi okuphumula (noma umlingani wakho wenza isikhathi sakhe somsebenzi)
• Amasekhondi angu-30 agijima ngokushesha futhi kunzima ngangokunokwenzeka
• 30 amasekhondi okuphumula (noma umlingani wakho wenza isikhathi sakhe somsebenzi)
• Amasekhondi angu-30 ashayela ngokusheshisa futhi kunzima ngangokunokwenzeka
• 30 amasekhondi okuphumula (noma umlingani wakho wenza isikhathi sakhe somsebenzi)
• Amasekhondi angu-30 agijima ngokushesha futhi kunzima ngangokunokwenzeka
• 30 amasekhondi okuphumula (noma umlingani wakho wenza isikhathi sakhe somsebenzi)
• Amasekhondi angu-30 ashayela ngokusheshisa futhi kunzima ngangokunokwenzeka
• 30 amasekhondi okuphumula (noma umlingani wakho wenza isikhathi sakhe somsebenzi)

5 - Umsebenzi omncane kanye nePushups

Uma unesikhathi, gcwalisa amasethi amabili noma amathathu we- push-ups , wenza okuningi ngangokunokwenzeka ngesethi ngayinye ngenkathi ugcina ifomu elihle, bese uqedela ukuzivocavoca kwakho uchungechunge lwezivivinyo ze-ab, kufaka amapulangwe , ukuhlala phansi , imithi ye-ball oblique ukuphikisa , nokuphakamisa umlenze . Leli thuba elihle lokukhomba ngempela isifuba ne-abs. Ukufaka imizuzu emihlanu kuya kwemi-10 kuphela indlela enhle yokuqeda izinto.

6 - I-Bonus Round: I-Circuit Conditioning Free Circuit

Uma ungenakho ukufinyelela esikhwameni esinzima, noma udinga ukuqeqeshwa ongakwenza kusuka ekamelweni lehhotela noma isikhala esincane, ungakhathazeki, kunesixazululo. Eqinisweni, ngokusho kukaMat Marsden, umqeqeshi wempilo eBeacon College eLeesburg, eFlorida, oqeqeshiwe futhi eqeqesha isizinda eBrazilian Jiu-Jitsu, Judo, ebhokisini, e-Muay Thai naseTae Kwon Do, lolu hlobo lokudlala luhle kakhulu ejwayelekile kuma-MMA fighters ngoba ahamba njalo futhi ngezinye izikhathi kufanele aqeqeshe ngaphandle kwesimiso sokuzivivinya esivamile.

I-Marsden iphinde icacise ukuthi ukusebenza komzimba wokugqoka umzimba kubaluleke kakhulu ekuqeqeshweni kwe-MMA njengokuphonsa amaphuphu endandeni. "Uma kukhona okunye okuqinisekisiwe kulo mdlalo, kungukuthi izinga lakho lenhliziyo lizoshintsha izikhathi eziningana ngaphezu kwendilinga yemizuzu emihlanu ngenxa yezitayela eziningi zokulwa okuzozithatha. Kungase kuqale njengomdlalo webhokisi, hamba I-Olympic-level wrestling, bese ubuyela emuva, "kusho uMarden. "Ukuze uqeqeshe ngale ndlela, thatha umqondo wezinhlelo ze-rep, ugibe ibhola uphinde uwuphonsa kudoti. Azikho izintambo ezisekho, ukujikeleza okuphelelwe yisikhathi nje."

Ukulwa indlela yakho ngokusebenzisa uchungechunge lwezikhathi ezihamba phambili kuwuhlelo oluhle kakhulu lokulingisa ukuqeqeshwa kwe-MMA fighters okumele kwenziwe. Ngokwesibonelo, i-Marsden inikeza umsebenzi olandelayo njengesibonelo esihle:

• Ukucindezela kwamaminithi angu -1
• Amaminithi angu-1 abagibeli bezintaba
• Ipaki leminithi elingu-1
• Imizuzu engama-1 yama- burpees
• I- crunches yamaminithi angu-1

Phumisela iminithi elingu-1 ngemuva kokuqedela umjikelezo wamaminithi angu-5 (njengoba nje wenza njengempi ye-MMA), bese uphinda, uqedela izingqikithi ezintathu zomjikelezo wesifunda.

Ngemuva kokuqedela ama-triple bodyweight rounds, i-Marsden ikusikisela ukuthi uqedele izinto ngokuzungezela kokugcina, okuphakeme kakhulu. Yenza izikhathi ezinhlanu kuya kwezingu-10 zemizuzwana engu-30 nemizuzwana engu-30 ukuphumula, lapho uhlunga khona noma uqaqa intambo ngokushesha ngangokunokwenzeka ngamasekhondi angu-30 omsebenzi.

U-Marsden wanezela ukuthi lolu hlobo lwesifunda somzimba luyinto eguquguqukayo, ngakho-ke zizwa ukhululekile ukuxuba umzimba njengoba ufisa. Unomyalezo owodwa kuphela: "Zizwa ukhululekile ukushintsha ukunyakaza, kodwa qaphela ukuhlukahluka kokuzivocavoca ukuze ukwandise izinguquko zenhliziyo," usho kanje. "Ngalokhu ngisho ukuthi angenzanga izinyathelo ezintathu eziphakeme kakhulu ngaphambi kokuphela ngamapulangwe amabili aphansi kakhulu." Kunalokho, phindela emuva naphakathi kokuzivocavoca okuphakeme nangaphezulu uma uhlela isifunda sakho se-bodyweight.

Izwi Elivela Ekugcineni

Yiqiniso, akukho ukuqeqeshwa kwe-MMA okusekelwe ekhaya okuzolingisa ngokuphelele ukuqhuma kwe-adrenaline kokungena emgodini nomunye umqhubi. Uma ungathí sina ngokuqeqeshwa kwezobuciko obuhlukene, uzofuna ukuthola indawo endaweni yakho nabaqeqeshi abangakusiza ukuba uthole amakhono athile adingekayo ukuze ulwisane ngendlela yakho emithathu. Akukhona nje ukushaya isikhala noma ukuphonsa ukukhahlela okuqinile, kufanele ufunde ukulwa nokulwa, indlela yokuphumula, nokuthi ungathatha kanjani i-punch ngaphandle kokuphazamiseka. Ukusebenza okusekelwe ekhaya kungakusiza kuphela manje.