Yab. nkhonya

• Inhloko yeziNdawo: PlyometricsMutengo ili pa gulu limakonda.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Yab. nkhonya

Jab mu nkhonya ndi masewera olimbitsa thupi ofunikira omwe amathandizira kuthamanga, kulondola, komanso kulumikizana, zomwe zimapangitsa kuti zikhale zopindulitsa kwa oyamba kumene komanso osewera odziwa nkhonya. Ndizoyenera aliyense amene akufuna kukonza luso lake la nkhonya kapena kungofuna kuchita masewera olimbitsa thupi amphamvu. Anthu angasankhe kuchita Jab chifukwa sikuti imangowonjezera mphamvu ndi chipiriro komanso imathandizira kukhazikika kwamalingaliro ndi kudziletsa, zomwe zimathandizira kukhala ndi thanzi labwino komanso thanzi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Yab. nkhonya

• Kwezani nkhonya zanu mpaka pamasaya anu, sungani zigono zanu pafupi ndi thupi lanu kuti mudziteteze.
• Kwezani dzanja lanu lotsogolera kutsogolo kwanu, kuyang'ana nkhope kapena thupi la mdani wanu, ndipo tembenuzani nkhonya yanu kuti chikhatho chanu chiyang'ane pansi pamene mukumenya.
• Mukafika pachimake, bwezerani nkhonya yanu pamalo pomwe idakhazikika kuti muteteze nkhope yanu.
• Bwerezani izi, ndikuwonetsetsa kuti mukukhalabe bwino komanso osakulitsa kufikira kwanu kuti mupewe kudzisiya kuti muthane ndi zigawenga.

Izinto zokwenza Yab. nkhonya

• **Gwiritsani Ntchito Thupi Lanu**: Lingaliro lolakwika lodziwika bwino ndiloti nkhonya zimangokhudza mkono. Izi sizili choncho. Mphamvu zimachokera pansi, choncho gwiritsani ntchito miyendo yanu ndi m'chiuno kuyendetsa nkhonya. Yendetsani phazi lanu lakutsogolo ndikutembenuza m'chiuno ndi torso pamene mukugwedeza. Izi sizingowonjezera mphamvu zanu komanso zidzakutetezani ku nkhonya zotsutsa.
• **Sungani Patali **: Jab ndi nkhonya yautali, choncho igwiritseni ntchito kuti muteteze mdani wanu patali. Ngati muli pafupi kwambiri, mutha kutaya mphamvu ndikudzisiya nokha kuti muthane ndi nkhonya. Nthawi zonse bweretsani dzanja lanu mwachangu pamalo ake achitetezo mutaponya a

Yab. nkhonya Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Yab. nkhonya?

Inde, oyamba kumene angathe kuchita masewera a nkhonya a jab. Ndi imodzi mwa nkhonya zoyamba zomwe oyamba kumene amaphunzira mu nkhonya. Jab ndi nkhonya yofulumira, yowongoka yomwe imaponyedwa ndi dzanja lotsogolera, yomwe kwa anthu odzanja lamanja ndi lamanzere, ndipo kwa omanzere ndi dzanja lamanja. Nayi njira yosavuta yopangira jab: 1. Imani mu kaimidwe ka nkhonya. Phazi lanu lakumanzere liyenera kukhala kutsogolo ngati muli ndi dzanja lamanja, kapena phazi lanu lakumanja kutsogolo ngati muli lamanzere. 2. Sungani nkhonya zanu patsogolo pankhope yanu kuti mutetezeke. 3. Kwezani dzanja lanu lotsogolera kutsogolo kwanu. 4. Pamene mukumenya nkhonya, tembenuzani mkono wanu kuti chikhatho cha dzanja lanu chiyang'ane pansi kumapeto kwa nkhonya. 5. Mukatha kumenya, bwezerani dzanja lanu mwachangu pamalo pomwe lidali kutsogolo kwa nkhope yanu. Kumbukirani kusunga dzanja lanu lina kuti muteteze nkhope yanu ndi thupi lanu pamene mukuponya jab

Yintoni imibalabala enzima yale nhliziyo emangalisayo Yab. nkhonya?

• The Power Jab: Uwu ndi mtundu wamphamvu kwambiri wa jab woyambira, pomwe woponya nkhonya amawonjezera kulemera ndi kuzungulira munkhonya kuti apereke mphamvu yamphamvu.
• The Double Jab: Izi zimaphatikizapo kuponya mwachangu ma jab awiri motsatizana, omwe angagwiritsidwe ntchito kuti wotsutsa asatalikire kapena kukhazikitsa nkhonya yamphamvu.
• The Body Jab: M'malo molunjika kumutu, woponya nkhonya amalimbana ndi thupi la mdani, nthawi zambiri amagwiritsidwa ntchito kutsitsa alonda a mdani kapena kuchepetsa kuyenda kwawo.
• The Feint Jab: Uku ndi kusuntha kwachinyengo komwe woponya nkhonya amadzinamizira kuti akuponya nkhonya koma amalephera, ndicholinga chofuna kupangitsa kuti wotsutsawo achitepo kanthu ndikupanga nkhonya yotsatila.

Izinto zokufunda ezishisa ezivumelekile Yab. nkhonya?

• Kubowola Chikwama Cholemera: Kubowola kumeneku kumalimbitsa minofu yogwiritsiridwa ntchito ku jab, kuphatikizapo mapewa, msana, ndi mikono, mwa kumenya mobwerezabwereza chikwama cholemera ndi mphamvu, chomwe chimathandizanso kukulitsa mphamvu ndi kupirira.
• Masewero Olimbitsa Thumba: Masewerowa amathandizira kulumikizana ndi maso mwachangu, ndikofunikira pakumenya kogwira mtima, chifukwa wosewera nkhonya amayenera kugunda kachikwama kakang'ono koyenda mwachangu.