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ความคิดเห็นที่ 4
Everlast MMA workout...( comes together with the gloves´bag)
3x3 mins rounds, 1 min rest between each round.
Round 1
punch/squat interval training.
get in the proper stance, start with your left hand and throw a series of 5 punches. Left, right, left, right, left. then squat down, bending at the knees, imagine ducking below your oppontent´s punch. it is important not to bend at the waist, so you feel the muscles in your hamstraings when squatting. come back up and repeat the 5 punch combo. rest for 15 seconds. do at least 3 sets during the round.
Round 2
upper body interval training
get in the proper standce and throw a series of rapid punches at the bag for 15 seconds, then rest 15 seconds. repeat on and off for 3 mins, then rest. this will build up your heart, stamina and punching power.
Round 3
lower body combo training
get in the proper standce and squat five times, ensuring your elbow touches your knees. after your fifth squat, circle the bag twice to your left, sliding your feet making sure they do not cross. squat five times again while keeping your hands up all times. after your fifth squat, hit the bag for 15 secs, then rest for 15 secs, try to do two sets during the round.
personally, i add 20 knees and 20 kicks each per set as well
3x3 mins rounds, 1 min rest between each round.
Round 1
punch/squat interval training.
get in the proper stance, start with your left hand and throw a series of 5 punches. Left, right, left, right, left. then squat down, bending at the knees, imagine ducking below your oppontent´s punch. it is important not to bend at the waist, so you feel the muscles in your hamstraings when squatting. come back up and repeat the 5 punch combo. rest for 15 seconds. do at least 3 sets during the round.
Round 2
upper body interval training
get in the proper standce and throw a series of rapid punches at the bag for 15 seconds, then rest 15 seconds. repeat on and off for 3 mins, then rest. this will build up your heart, stamina and punching power.
Round 3
lower body combo training
get in the proper standce and squat five times, ensuring your elbow touches your knees. after your fifth squat, circle the bag twice to your left, sliding your feet making sure they do not cross. squat five times again while keeping your hands up all times. after your fifth squat, hit the bag for 15 secs, then rest for 15 secs, try to do two sets during the round.
personally, i add 20 knees and 20 kicks each per set as well
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