Sebenzisa Ukusebenza Kwamabhokisi Ekhaya, i-Studio Boxing Bootcamp, noma i-Boxing Gym ukuze uthole Fit
I-Boxing yisimiso esishisayo kakhulu sokushaya indawo yesimo sempilo njengoba ipholile. Amakhamera e-Boutique boxing boot aphuma emadolobheni ezweni lonke futhi abaqeqeshi be-intanethi benza kube lula ukwenza umsebenzi webhokisi ekhaya. Kodwa lokhu okusebenzayo kuqhathanisa kanjani nokuqeqeshwa okwenziwa yizinzuzo ezilwa endandeni? Futhi uma umgomo wakho ukuba uthole okusheshayo okusheshayo, uzothola kuphi ukuqeqeshwa okungcono kakhulu kwebhokisi?
Izinzuzo Zokuqapha Ibhokisi
Uma ungakaze uzame okwamanje, ungase uzibuze ukuthi kungani ibhokisi lezemidlalo liwumsebenzi omkhulu kangaka. Ikakhulukazi uma usetshenziselwa ukushisa amakholori kwibhayisikili ejikelezayo , ku-elliptical, noma ugijima esitokisini , ungase ucabange ukuthi ukushaya izinto kuphelelisa impilo enhle nenhlalakahle. Kodwa ochwepheshe bathi ukuqeqeshwa kwebhokisi kunikeza izinzuzo eziyingqayizivele ezinye izinhlobo zokuzivocavoca ezingahambisani.
UJeremiya Maestre ungumqeqeshi eRumble Boxing eNew York City. I-rumble inikeza ukuqeqeshwa okunamandla okuhlanganisa ukuqeqeshwa kwebhokisi nokuqina. U-Maestre uthi izinzuzo zomzimba ziyenzeka uma uqala ibhoksi, kodwa lo mdlalo uphinde unikeze izinzuzo zengqondo.
"I-Boxing iyinhlangano yokuzivocavoca umzimba ephelele ehlose imilenze, ingqalasizinda, emuva, nomzimba ophezulu. Abantu abaningi abangayithandi kakhulu ukusizwa kwengqondo. I-Boxing ingaba yokwelapha kakhulu ngezindlela eziningi. ukuzungeza futhi kunikeza ukukhululeka okukhulu kokucindezeleka.Ukuze usebenzise kakhulu inqubo yakho ngenkathi uqeqeshwa uphoqeleka ukuba ucabange ngomzuzu wamanje. Uphoqelelwa ukuba ucabangele izimo ezicindezelayo "
U-Maestre uyaqhubeka athi kukhona izindlela ezihlukahlukene zokuhamba ngokuthola ukuqeqeshwa okusemthethweni kwebhokisi ngoba izindawo ezahlukene zinikeza izinhlobo ezahlukene zezinsizakalo. "Konke kuxhomeke kulokho okufunayo," usho kanje.
I-Boxing Bootcamp vs. Boxing Gym: Yikuphi Okungcono?
Ukuzivocavoca okuhle kunazo zonke kuwe kuxhomeke emgomweni wakho.
Uma umgomo wakho uphuthukisiwe ukuqina, ukulahlekelwa isisindo, noma ukuzijabulisa ngenkathi ushisa amakholori bese ukubheja kwakho okuhle kungase kube studio ye-boutique boxing-inspired inspiration efana ne-Rumble, Shadowbox noma i-Prevail. Lezi zakhiwo zinikeza amakamu okubhokisa amabhayisikili kanye nesimo sokuqina sempilo eqenjini eliphezulu elizokwenza uhlale ushukumisekile futhi uphefumulelwe. U-Maestre uphinde ukhombise ukuthi lezi zindlela ezihamba phambili ziphelele kuwo wonke amazinga. Uthi: "Kukhona okuthile okumele kuzuze wonke umuntu," usho kanje.
Kodwa uma ufuna ukuqeqesha njengombhokisi webhokisi olwa ekhoneni ungase ufune ukuvakashela ukuvivinya umzimba kwebhokisi. Kokubili ukusebenza kuhlinzeka izinzuzo, kodwa lezo zinzuzo zihlukile kakhulu. U-Maestre uthi uma othile efika e-Rumble futhi wathi umgomo wakhe ukulwa nendandatho, ungancoma indlela yokuqeqeshwa eyengeziwe.
UMike Figueroa ungumbhokisi we-amateur oqinisekisiwe yi-NASM (National Academy of Medicine Medicine) njengomchwepheshe we-MMA conditioning. Ungumqeqeshi webhola oqinisekisiwe we-Boxing nomqeqeshi we-Everlast Fit. Uthi uzothola ukuqeqeshwa okuhle kwi-studio ye-boutique, kodwa afundisi inqubo efanayo esetshenziselwa abakwa-boxers abalwa endandeni.
"I-bootcamp ye-Boxing-ephefumulelwe i-boxing isebenzisa ibhokisi njengethuluzi lokukunika umsebenzi osebenza kahle kodwa awufundile ebhokisini. Uma ufuna ngempela ukuqeqesha njengombhokisi webhokisi, uya endaweni yokuzivocavoca yangakini."
Uchaza ukuthi uma ujoyina indawo yokuzivocavoca yendawo, njengeGyason's Gym eBrooklyn, ngokuvamile ubelwe umqeqeshi ofundisa izinto eziyisisekelo ozisebenzisayo ukulwa kule ring. Lokhu kufaka hlangana inhlanganisela efaneleko ye-punch, i-footwork, nokulungiswa okufaneleko. Uthi ngisho nenye yegama elihlukile lisuka ejimini kuya ku-studio. "Ama-studio amaningi ase-boutique afundisa i-punch" 4 "(noma i-uppercut yangemuva) ehluke kakhulu ku-4" punch "esetshenziselwa indandatho."
Kodwa i-Figueroa ithi futhi uma ungenalo empeleni ukulwa, ukufunda ukuhlehlisa izimpondo zakho njenge-pro boxer kungase kuphazamise ekusebenzeni kwakho uma umgomo wakho ukufaneleka kwe-cardio.
Uchaza ukuthi kuthatha isikhathi ukufunda ukuthi kufanele ufake kanjani isibhamu sakho, imilenze yakho, nomzimba wakho. Lokhu kusho ukuthi kufanele ume, ukhulume nomqeqeshi wakho, uphinde uphinde uhambise kancane kancane. Ngalesi sikhathi, izinga lakho lenhliziyo cishe lizokwehla futhi ngeke uthole inzuzo yokusebenza okusheshayo oyifisayo.
Ngakho-ke yini engezansi? Ukuzivocavoca okuhle kunazo zonke kuwe kuzoxhomeka ezingeni lakho lokuzinikela kanye nemigomo yakho. Uma ufuna ukuqeqeshwa okusheshayo ukuze uthole ukuma futhi ujabule, i-studio ye-boot camp studio ingcono kakhulu. Asikho ukuzibophezela kwesikhathi eside futhi uzokwakha amandla nokuqina kwe-cardio . Kodwa uma ufuna ukuqonda ubuciko nesayensi yebhokisi ukwakha amandla nokuqina ngesikhathi esithile, vakashela ukuvivinya umzimba wakho webhokisi.
Ukufunda Indlela Yobhokisi Ekhaya
"Ukuya endaweni yokuvivinya ibhokisi kuyabesabisa" u-Figueroa uyavuma. Ngenxa yalesi sizathu, abaningi basekhaya basebenzisa i-YouTube nakwamanye amawebhusayithi ukuze bafunde ukubhokisi. Kodwa ukuqeqeshwa kwebhokisi ekhaya kunemishayo embalwa uma umgomo wakho wokugcina ubheke ibhokisi njengepro.
U-Figueroa uthi: "Okokuqala, kufanele uqashe umqeqeshi ngoba udinga ukuthi umuntu ahlasele. Abantu bathanda ukujezisa izinto futhi yilokho umqeqeshi wakho ayenakho-indlela yokuboshwa esikoleni esidala. Kodwa uma kuziwa kokuxhumana, kukhona udinga ukuba uchwepheshe lapho. " Uthi ngaphandle kwemfundo efanele ngefomu ungakwazi ukulimala kalula ukushaya umphikisi wakho noma ngisho nesigxobo sokubhoboza.
UJosph Martinez uyavuma. U-Martinez ungumqeqeshi womuntu siqu oqinisekisiwe, umqeqeshi weboshi wase-USA, umbhokisi we-amateur, nomqeqeshi we-boxing ku-Everybody Fights e-New York City lapho efundisa khona izinto eziyisisekelo zebhokisi, izimo zokuzibophezela, nezinkampani ezihamba phambili. Wasekela i-Martinez Method, uhlelo oluyingqayizivele lohlelo lokuzivocavoca olusebenzisa izinto eziyisisekelo zokulwa nokulwa ngenkathi enezela ukunyakaza okuhloswe ukukhula komzimba.
Uthi ukuze uthole umqeqeshi we-boxing ofanele, kufanele ucabangele izici ezine.
- Iziqinisekiso . Umqeqeshi omuhle kufanele abe nokuhlangenwe nakho, hhayi nje umqeqeshi, kodwa njengomqeqeshi. Kufanele futhi babe nomlando wezaklayenti zesikhathi eside ezijabulisayo. Cela izinkomba.
- Uhlelo . Hlola uhlelo lokuqeqeshwa ngaphambi kokutshala izimali. Qinisekisa ukuthi uhlelo luhlelwe kahle. Zibuze: Ingabe isebenza ngezinjongo zami? Ingabe inikeza umugqa wesikhathi sangempela?
- Ubuntu . Xoxa nomqeqeshi ngaphambi kokuba uzinikele ekusebenzeni naye. Cabanga ukuthi noma ngabe ungumuntu ongamethemba. Zibuze: Ngibahlonipha yini futhi bayongivuma yini?
- Ukuphepha . Umqeqeshi wakho kufanele abe nengqondo yakho engcono kakhulu engqondweni futhi kufanele akwazi ukunikeza iziqinisekiso ukuqinisekisa ukuthi ufanelekile ukwenza izinqumo ezinempilo nezihlakaniphile kuwe.
Uma ungenayo isikhathi noma izinsiza zokuqasha umqeqeshi, usengayenza ukuqeqeshwa kwebhokisi ekhaya. Njengokunye kokubambisana kwebendabuko okunomthelela, kusho i-Figueroa, ezinye izivivinyo zasekhaya zisebenzisa i-shadowboxing ukuze uthole ukuqeqeshwa okuhle. Uma u-shadow box engekho othintana naye, kodwa usathola inzuzo yokuzivocavoca kwe-cardio.
Ukusebenza kwe-Boxing e-Home Shadow
Ukuzikhandla kwebhokisi ekhaya, eyenzelwe nguMike Figueroa, kungcono kakhulu kuma-exercisers okungenani afaneleke ngokulinganisela. Abaqalayo bangasebenzisa ukuqeqeshwa kwebhokisi elifushane ekhaya noma basebenze nomqeqeshi aze aqine ngokwanele ukusebenzisa i-solo.
Ukusebenza kwe-Boxing e-Home Shadow
- Ukufudumala imizuzu emithathu. Intambo ye-Jump uma unayo, kodwa uma kungenjalo, cabanga ukuthi ubambe eyodwa. Hamba imizuzu emibili bese uphumula amasekhondi angu-30 kuya kwangu-60. Phinda kabili ngesamba sezintathu ezintathu.
Ngemuva kokufudumala, uzoqedela izinkinobho ezine zamabhoksi wesibhamu.
- Uhlangothi olulodwa: Ukuhlanganiswa kwesokudla / kwesokunxele se-Punch. Qala ngokuhlanganiswa kwesokudla / kwesokunxele ukuphinda izikhathi ezine. Bese u-squat izikhathi ezimbili ukuze uhlangane, uthinte umoya, futhi uphinde uthole ukufaneleka kwesibhakela. Qhubeka nale nhlanganisela ye-punch / squat imizuzu emibili.
- Phumla ngomzuzu owodwa.
- Okwesibili: Ukuhlanganiswa Okuphezulu. Gcwalisa i-uppercut ngakwesobunxele sakho bese uhamba ngakwesokudla, uphinda izikhathi ezine. Bese u-squat kathathu ukuze uhlangane, uthinte umoya wakho, futhi ulungise isimo sakho sebhokisi. Qhubeka le nhlanganisela imizuzu emibili.
- Phumla ngomzuzu owodwa.
- I-Round Three: Inhlanganisela Ye-Punch Yokunene / Kwesobunxele. Phinda inhlanganisela efanayo kusuka nxazonke, ugxile ekuthuthukiseni isivinini kanye nefomu kulo lonke lokwakha. Qhubeka nale nhlanganisela ye-punch / squat imizuzu emibili.
- Phumla ngomzuzu owodwa.
- Uhlangothi Lwe-Four: Ukuhlanganiswa Kwesobunxele / Kwesokudla : Ngomjikelezo wokugcina uzohlanganisa ukuhlukahluka komjikelezo owodwa nxazonke ezine. Faka inhlanganisela engakwesobunxele / kwesokudla izikhathi ezine zilandelwa ukuhlanganiswa kwe-uppercut izikhathi ezine, bese u-squat izikhathi ezine ukusetha kabusha. Qhubeka imizuzu emibili.
- Phumla ngomzuzu owodwa.
Uma umsebenzi wokuthungatha isithunzi uphelile, qhubeka uhamba ukuze uvumele umzimba wakho uphinde ululame kahle.
- Yehlisa umoya. Hamba noma ugijime kancane kancane ukwehlisa izinga lenhliziyo yakho bese unciphisa ukuphefumula kwakho. Thatha okungenani imizuzu emibili ukubuyisela umzimba wakho endaweni ekhululekile kakhulu. Qedela ukuqeqeshwa ngomzimba ogcwele umzimba futhi 3-4 ukuphefumula okujulile.
Njengokunye kulo msebenzi, ama-aficionados amaningi e-boxing asebenzisa nokusebenza oku-inthanethi ukuze uthole imibono yeseshini. I-Figueroa itusa amavidiyo we-YouTube ngu-Everlast Master Instructor, uJeff Hunter, noma amavidiyo we-shadowboxing e-intanethi ahlinzeka ngemfundo ngokuphathelene nezici ezingokomqondo nezingokwenyama zomdlalo.
Izwi elivela
Ukusebenzisa amathrendi omzimba omusha kuyindlela enhle yokugcina umzimba wakho uphile futhi ingqondo yakho ishukunyiswe. Uzogwema ukushisa futhi uzuze izinzuzo zengqondo uma ushintsha ukuqeqeshwa kwakho futhi uphoqele umzimba wakho ukuba uhambisane nezindlela ezintsha eziyinselele. Ukuzama okuhlangenwe nakho okusha, njengebhokisi, kungasabisa, kodwa izinzuzo ezenza ingozi ziwufanele.