Se koj lub cev nrog rau No Lub Hnab Ua Haujlwm Boxing
Koj tsis tas yuav tsum yog ib tug kws tshaj lij fab MMA fighter mus ob peb ntawm lub tsev, tab sis koj yuav tau txais txiaj ntsig los ntawm kev sim ua ib qhov MMA uas tsim los ntawm ib tus neeg ua haujlwm fighter. Chris Camozzi, 18 xyoo UFC qub tub rog uas tab tom kawm rau nws qhov kev sib ntaus tom ntej, tsim cov txheej txheem hauv qab no los qhia koj txog kev xyaum ua MMA hauv tsev. Txhua yam koj xav tau yog lub hnab hnyav, cov hnab looj tes, kev tuav tes thiab txoj hlua dhia mus ncaws koj txoj kev ua txias rau hauv siab.
Tsis txhob txhawj, yog tias koj tsis muaj lub hnab hnyav lossis hnab looj tes, xyuas qhov "ntxiv round" thaum kawg ntawm qhov tshooj no-nws yog ib qho khoom siv tsis muaj khoom siv rau kev ua kom lub siab hloov pauv uas MMA fighters kev paub thaum lub sijhawm sib ntaus sib tua.
1 - Dhia Hluav Taws Xob
Nws tseem ceeb heev kom koj lub plawv dhia thaum pib ntawm koj txoj kev ua haujlwm, thiab dhia dhia yog qhov kev zoo tshaj plaws uas yog siv cov kev mob plawv, kev ceev, thiab kev ua haujlwm "Kuv nyiam ua tsib, 5 feeb ntawm kev dhia hlua nrog 1 feeb ntawm so ntawm txhua qhov kev hloov, "Camozzi hais tias, tab sis nws lees hais tias yuav nyuaj rau cov pib tshiab.
Yog hais tias koj mus dhia hlua tshiab, Camozzi qhia koj pib nrog tsib, 1-feeb rounds nrog 1 feeb ntawm so ntawm teev. "Koj xav kom nws tsis yooj yim, tab sis nws yuav tsum tsis txhob nyuaj rau koj qhov kev ua hauj lwm kom tiav. Nrhiav qhov sib npaug raws li koj lub zog zoo li cas thaum pib," nws hais.
Advanced Kev Xaiv:
- 5 feeb dhia hlua
- 1 feeb so so
- Rov qab tsib zaug
Intermediate Option:
- 3-feeb dhia hlua
- 1 feeb so so
- Rov qab tsib zaug
Pib Qhov Kev Xaiv:
- 1-feeb dhia hlua
- 1 feeb so so
- Rov qab tsib zaug
Thaum koj tau ua tiav koj txoj hlua khi hlua, muab ib cov dej so, qhwv koj txhais tes, thiab muab koj cov hnab looj tes. Lub sijhawm so no yuav tsum ceev ceev kom sai.
2 - Shadowbox
Cov duab ntxoov ntxoo ntawm koj qhov kev ua haujlwm yog nyob ntawm koj xaiv, nyob ntawm seb koj muaj sijhawm npaum li cas. Shadowboxing yog straightforward zoo nkauj - koj lub neej nrog sparring nrog ib tus phooj ywg xav, muab pov punches thiab tsiv ib ncig ntawm ib qho kev xav hauv lub nplhaib.
Tab sis vim nws yog ib txoj hauj lwm ncaj nraim, uas tsis tau txhais hais tias koj yuav tsum ua nws maj mam. Camozzi txhawj tias koj yuav tsum thawb koj tus kheej, ua haujlwm ntawm kev ceev nrawm nrog ceev punches thiab ntau ntawm cov khoom ua haujlwm. "Koj yuav hnov nws nyob rau hauv koj ob txhais ceg tom qab lub shadowboxing, thiab hais tias yog dab tsi peb xav," nws hais. "Tig koj tus kheej hauv lub nplhaib sib ntaus, Tsis txhob xa koj ob txhais tes los yog taug kev ncig thiab cuam tshuam ib qhov chaw tawm tuaj ntawm no thiab nyob rau ntawd."
Camozzi feem ntau yuav ua tiav ob mus rau peb, 5-thooj maum ntawm kev sib tsoo-paced shadowboxing thiab tsiv. Tab sis yog tias koj nyob rau hauv luv luv lub sijhawm, koj tuaj yeem xaiv rau ib zaug xwb, 5-feeb, lossis koj tuaj yeem txiav nws kiag li ntawm koj niaj hnub, tsis ncaj rau lub hnab ntim hnyav.
Txhua qib:
- 5 feeb shadowboxing nyob rau ntawm ib qho ceev ceev
- 1 feeb so so
- Rov ua dua xoom rau peb zaug
3 - Hnyav Lub Hnab Ua Haujlwm
Kev ua haujlwm hnyav ua haujlwm yuav ua tau los ntawm koj tus kheej los yog nrog ib tus khub-qhov kev xaiv no nce rau koj, tab sis tus khub kev xyaum nyhav kom lom zem dua.
Camozzi lub hnab hnyav hnyav thaum peb, 5-feeb qhwv, txhua tus ua raws 1 feeb ntawm so. Txhua qhov kev sib tw tsom rau lwm txoj kev kawm. "Kuv xav pib nrog ib tug, 5 feeb ntawm kev sib tw, tsuas yog siv tes xwb." Qhov no yuav tsum ua kom tiav ntawm qhov siab muaj qhov punches, "nws hais ntxiv tias koj yuav tsum sib tov txog koj lub zog thiab lub zog, ua haujlwm ntev-ntev thiab ze-ntau punches. "Ntau lub sij hawm kuv muab pov peb- mus rau plaub-punch combos ceev, ua ib qho ntawm cov punches nyuaj li kuv tau ua. Nws zoo hloov qhov atherosclerosis."
Qhov thib ob, 5-feeb yog qhov zoo sib xws hauv kev ua haujlwm rau thawj, tab sis npaj rau ntawm lub hauv caug thiab hle taw tsis txhob thawb. "Kuv ncaws pob tsawg, siab, thiab ib nrab-ntau, thiab feem ntau yog ob zaug kuv tus kheej-lub ntsiab lus kuv cuam ib sab kick, sab laug ncaws, ib tug tom qab lwm yam sai li sai tau," Camozzi hais tias. "Kuv kuj sib xyaw siab thiab qis, Kuv yuav muab ib qho kev ncaws pob uas tsis muaj qis tam sim ntawd ua raws li kev cai ncaws pob." Tus taw tes yog ua kom ceev ceev thiab siab-siab rau tag nrho 5 feeb, tiam sis koj txais tos kom muaj tswv yim thaum koj mus.
Qhov thib peb, 5-feeb ncig ua txhua yam tso ua ke, sib txuas ua xuas xaum thiab ncaws tawm. Qhov no yuav exhaust koj, tab sis ua qhov zoo tshaj plaws kom koj khov mus-nws tsuas yog 5 feeb tag nrho cov hauj lwm. "Tsis muaj kev ntuav tawm!" Camozzi emphasizes. "Kuv muab txhua yam sib dhos thiab sib zog ua ke kom ceev thiab lub hwj huam thoob plaws hauv lub ntiaj teb." Siab, tsawg, nyuaj, ceev, ob npaug li ntaus, hlawv cov leeg thiab cov ntsws.
Hauv nruab nrab ntawm txhua 5 feeb, muab koj tus kheej ib pliag so. Koj tuaj yeem siv qhov no tag nrho so los yog so kom txaus, nyob ntawm seb koj xav li cas. Piv txwv li, Camozzi siv nws feeb "so" los ua cov haujlwm tseem ceeb. "Kuv ua crunches , los yog kuv zaum, qhwv kuv ob txhais ceg nyob ib ncig ntawm lub hnab thiab ua situps nrog ob lub teeb punches rau saum txhua situp."
Thaum koj tau ua tiav tag nrho peb rounds, muab koj tus kheej 2-rau 3 feeb dej so ua ntej koj tsiv.
Txhua qib:
- 5-feeb punching round, ceev ceev thiab siab ntim
- 1-feeb so so (nquag lossis tsis ua haujlwm)
- 5 kauj vab kauj ncig, ceev pace thiab siab ntim
- 1-feeb so so (nquag lossis tsis ua haujlwm)
- 5 feeb kauj vab thiab punching round, ceev pace thiab siab ntim
- 2-3 feeb so thiab dej so
4 - Hlawv Hlav Hlav
los yog koj tus khub ua nws txoj haujlwm luv
Qhov hlawv tawm zoo li qhov kawg, kev sib ntaus sib tua ntawm koj tus kheej thiab lub hnab. Koj tuaj yeem ua nyob ib leeg lossis nrog ib tus khub, txawm tias feem ntau cov kev ua haujlwm yog kev lomzem (thiab nyuaj) thaum koj muaj ib tus khub los thawb koj. "Yog koj ua nws ib leeg xwb, koj yeej yuav tsum tau tawm tsam koj tus kheej," Camozzi hais.
Txhua qib:
Teem ib interval app mus rau lub sijhawm tsib zaug ntawm 30 feeb ua haujlwm thiab 30 nas this. Yog tias koj tabtom ua cov haujlwm tsis muaj tus khub, koj yuav tsum thawb koj tus kheej kom ntau li ntau tau thaum lub sijhawm 30-thib ob, ces so thaum 30 lub sijhawm thib ob. Yog tias koj ua haujlwm nrog tus khub, koj yuav yoojyim tua, ib leeg ntawm koj ua haujlwm thaum lub sijhawm ua haujlwm, thiab lwm tus ua koj haujlwm thaum lub sijhawm so:
- 30 vib nas this punches kom sai thiab nyuaj li koj tuaj yeem ua
- 30 nas this so (los yog koj tus khub ua nws lub caij nyoog ua haujlwm)
- 30 vib nas this kicks kom sai thiab nyuaj li koj tuaj yeem ua
- 30 nas this so (los yog koj tus khub ua nws lub caij nyoog ua haujlwm)
- 30 vib nas this punches kom sai thiab nyuaj li koj tuaj yeem ua
- 30 nas this so (los yog koj tus khub ua nws lub caij nyoog ua haujlwm)
- 30 vib nas this kicks kom sai thiab nyuaj li koj tuaj yeem ua
- 30 nas this so (los yog koj tus khub ua nws lub caij nyoog ua haujlwm)
- 30 vib nas this punches kom sai thiab nyuaj li koj tuaj yeem ua
- 30 nas this so (los yog koj tus khub ua nws lub caij nyoog ua haujlwm)
5 - Core Work and Pushups
Yog tias koj muaj sij hawm, ua kom tiav ob mus rau peb theem ntawm kev sib tw , ua ntau yam li koj tuaj yeem ua ib kab twg thaum tuav daim ntawv zoo, tom qab koj qhov kev ua haujlwm nrog ib ce ntawm ib ce, nrog rau cov phiajcim , zaum-ups , tshuaj pob oblique twists , thiab ceg nqa . Qhov no yog ib lub sijhawm zoo rau koj lub hauv siab thiab lub plab. Ntxiv li 5 mus rau 10 feeb yog ib txoj hauv kev zoo rau kev ua kom tiav.
6 - Hloov Kab Mob: Cov Khoom Siv Hluav Taws Xob Khoom Dawb
Yog tias koj tsis muaj lub hnab hnyav, los yog koj xav tau ib txoj haujlwm uas koj ua tau los ntawm chav tsev so lossis chaw me, tsis txhob txhawj, muaj kev daws teeb meem. Qhov tseeb, raws li Matt Marsden, tus kws qhia qoj ntawm Beacon College nyob rau hauv Leesburg, Florida, uas muaj kev cob qhia thiab kev qhia tom qab hauv Brazilian Jiu-Jitsu, Judo, boxing, Muay Thaib, thiab Tae Kwon Do, hom kev ua haujlwm no zoo nkauj feem ntau rau MMA tus neeg tua hluav taws vim tias lawv mus nquag thiab qee zaum kuj yuav tau cob qhia lwm qhov chaw ua si hauv gym.
Marsden kuj ua rau nws paub tseeb tias bodyweight txias workouts yog ib qho tseem ceeb rau txoj kev kawm MMA li ntuav punches hauv lub nplhaib. "Yog hais tias muaj ib yam rau hauv qhov kev ua si no, nws yog tias koj lub plawv dhia yuav hloov ob peb zaug rau ntawm tsib-feeb ntawm vim ntau ntau yam sib ntaus sib tua sib ntaus sib tua tuaj yeem pib ua ib lub boxing box, txav mus rau hauv Kev sib tw Olympic-theem, ces rov qab los rau ntawm ko taw, "Marsden hais. "Yuav kom cob qhia zoo li no, coj lub tswv yim ntawm cov tswv yim ua lag luam, muab pob thiab pov rau hauv lub thoob khib nyiab.
Tua koj txoj kev los ntawm kev ntsuas ntawm qhov kev ntsuas txias yog qhov zoo tshaj plaws rau kev ua kom muaj kev sib tw ntawm MMA tus neeg tua hluav taws los ua. Piv txwv li, Marsden muaj cov kev ua haujlwm nram qab no ua ib qho piv txwv zoo:
- 1-nas thawb tawm
- 1-feeb roob toj siab
- Npaj 1 feeb
- 1- thooj noom ntses
- 1-feeb crunches
So rau 1 feeb tom qab ua tiav 5 feeb (tsuas yog thaum koj ua nyob rau hauv kev sib ntaus MMA), ces rov hais dua, ua kom tiav peb qhov kev sib tw ntawm Circuit Court.
Tom qab ua tiav peb lub cev kheej kheej, Marsden qhia tias koj ua tiav yam nrog qhov kawg, kev siv lub sijhawm luv. Ua tsib mus rau 10 zaug ntawm 30-seconds ua haujlwm thiab 30 nas this xoob moos, qhov twg koj khiav los yog dhia hlua kom sai li koj tuaj yeem ua haujlwm rau 30 feeb.
Marsden kuj ntxiv tias hom ntawm lub cev muaj zog ntawm lub cev los ntawm qhov sib luag ntawm lub cev, yog li xav kom muab cov qoj ib ce raws li koj xav. Nws tsuas muaj ib lo lus ceeb toom hais tias: "Tiv thaiv kom tsis txhob muaj qhov hloov, tab sis yuav tsum paub txog kev ua kom lub siab hloov siab rau lub siab," nws hais. "Ntawm no kuv txhais hais tias tsis ua peb txoj kev siv loj ua ntej xaus nrog ob seem ntawm cov kev siv qis thiab cov yoov me me." Theej, hloov rov qab los ntawm siab dua- thiab qis siv qoj thaum npaj koj lub cev Circuit Courtweight.
Ib Lo Lus Los Ntawm Txoj Cai
Tau kawg, tsis muaj kev ua hauj lwm hauv MMA hauv tsev yuav ua rau cov kev sib tw nrog kev sib tw nrog lwm tus neeg sib tw ua kom zoo dua. Yog tias koj tab tom kawm txog kev sib ntaus sib tua hauv kev ntaus rog, koj yuav xav nrhiav ib qhov chaw hauv koj cheeb tsam nrog cov kws qhia ntawv uas tuaj yeem pab koj nrhiav tau cov kev txawj ntse uas yuav tsum tau tiv thaiv koj txoj kev los ntawm peb qhov nyuaj. Nws tsis yog hais txog kev xuas nrig ntaus los yog cuam tshuam cov khoom ncaws pob, koj yuav tsum kawm txog kev sib tw thiab kev sib tw, yuav ua li cas tawm ntawm kev tuav, thiab yuav ua li cas siv ib tug punch yam tsis muaj kev poob siab. Kev ua haujlwm hauv tsev ua tau tsuas yog coj koj kom deb li deb.