Kawm paub yuav ua li cas kom luv lub sijhawm nws siv koj txhais taw los tsaws ntawm koj tus yeeb ncuab lub ntsej muag, caj dab, hauv caug, thiab lwm yam ntawm lub cev. Yog tias koj ua raws cov theem no, hauv ob peb lub lis piam koj yuav tsum tuaj yeem ncaws nrawm dua li koj tus nrog sib ntaus, tshwj tsis yog koj tus nrog sib ntaus tseem tab tom xyaum ua cov txheej txheem ib yam nkaus.
Kauj ruam
Txoj Kev 1 ntawm 3: Cua sov
Kauj Ruam 1. Tsis txhob hnov qab kom sov
Xyuas kom koj lub cev sov txaus ua ntej koj pib ncaws tawm. Tsom ntsoov rau ncab koj ob txhais ceg. Yam tsawg kawg, ncab koj lub hauv caug, tom qab ntawd ua ib nrab qhov sib cais, sib cais, sib cais ua ntej, thiab npauj npaim nthuav dav. Tsis txhob hnov qab ntxiv qhov tob nrog txhua qhov ncab kom ua kom yooj yim dua thiab tso cai rau koj ncaws ntau dua.
Kauj Ruam 2. Tsis txhob hnov qab ua cardio txhawm rau ua kom muaj zog
Koj tuaj yeem khiav, ua burpees, cardio kickboxing, ua luam dej, lossis yam twg ua haujlwm rau koj lub siab. Kev ua siab ntev yog qhov tseem ceeb heev hauv taekwondo!
Kauj Ruam 3. Xyaum ncaws
Xyaum ua txhua yam ntawm kev ncaws dav, ntaus lub hom phiaj, thiab ua kom ntau li ntau tau. Tsom ntsoov rau ntawm daim ntawv thiab xyuas kom tseeb tias koj qhov kev txav txav raug.
Kauj Ruam 4. Ua ceg xyaum ua kom koj txhais taw txav nrawm
Zoo ib yam li ncaws pob lossis ncaws pob, taekwondo tseem xav tau kev ua haujlwm nrawm. Nco ntsoov tias koj paub yuav ua li cas txav rov qab thiab tawm mus, ib sab mus rau ib sab, yuav ua li cas swb, lossis hla koj ob txhais ceg. Qhov kev tawm dag zog no yuav ua kom nrawm dua ntawm kev txav mus thaum ua ncaws tawm feem ntau.
Txoj Kev 2 ntawm 3: Ua kom nrawm dua
Kauj Ruam 1. Nrhiav lub hom phiaj
Koj tuaj yeem siv lub ncoo ncaws lossis ncaws lub hom phiaj tshwj xeeb rau taekwondo. Koj tseem tuaj yeem siv daim ntawv quav ua lub hom phiaj, lossis ib daim ntawv x-ray ntawv.
Yog tias koj xav tau lub hom phiaj thiab tsis muaj tus khub los xyaum ua, siv ib tus ntsia hlau, hlua, ntaus pob tesniv thiab lub hnab yas me me. Muab lub pob tso rau hauv lub hnab yas, tom qab ntawd muab lub hnab ntim nrog hlua thiab tawm ob peb centimeters. Muab cov ntsia hlau tso rau hauv qab nthab, lossis cov qhov rooj, yog tias koj ncaws tsis tau siab tshaj 1.5 meters. Khi qhov kawg kawg ntawm txoj hlua rau tus ntsia hlau hauv qab nthab kom nws dai txog 15 cm qis dua qhov siab ntawm koj ncaws
Kauj Ruam 2. Ua ntej tshaj, cia li xyaum ua koj ncaws
Tsis txhob sim ncaws nrawm lossis nrawm. Tsuas yog xyuas kom koj cov kev txav tau zoo tag nrho. Ntaus koj lub hom phiaj, tab sis tsom mus rau kev txav mus ntau dua li lub zog ntawm kev ncaws.
Kauj Ruam 3. Mus txuas ntxiv xyaum ncaws ncaws nrawm, thiab paub tseeb tias koj cov kev txav mus los tau zoo meej thiab raug
Kauj Ruam 4. Thaum koj ncaws tawm zoo tshaj plaws, nce nrawm dua me ntsis thiab ntaus lub hom phiaj
Thaum koj ncaws tawm txav tau zoo ntawm qhov nrawm no, ntxiv qee qhov nrawm rau koj ncaws.
Kauj Ruam 5. Ua kom lub zog ncaws ncaws zoo li koj xyaum
Txawm li cas los xij, khaws koj cov kicks zoo meej.
Thaum koj tab tom kawm txhawm rau txhim kho koj lub zog thiab nrawm, tsis txhob hnov qab ncaws kom raug. Qhov tseeb tsuas yog ib qho tseem ceeb raws li kev ncaws pob nrawm
Kauj Ruam 6. Txhawm rau xyaum ua kom raug, nrawm thiab tswj lub sijhawm tib lub sijhawm, siv lub hom phiaj me me
Nug koj tus phooj ywg kom tsa lawv lub nrig lossis yooj yim tuav lub hom phiaj me me, xws li cov ntawv ntawm qhov siab sib txawv rau koj ncaws.
Kauj Ruam 7. Xyaum nqa lub hauv caug nrawm
Txij li thaum koj lub hauv caug yuav tsum tau nqa rau qee qhov ncaws tawm, yog tias koj lub hauv caug nqa nrawm nce, koj ncaws nrawm yuav nce ntxiv ib yam.
Kauj Ruam 8. Paub qhov tseem ceeb ntawm kev coj mus ncaws
Xyaum gliding thiab nqis mus rau ncaws. Yog tias txoj kab ntawm koj ncaws tau nrawm dua, lub zog muab rau ncaws kuj tseem nrawm dua. Ua ke ua haujlwm nrawm thiab ncaws kom nce koj qhov nrawm.
Kauj Ruam 9. Kev txav mus los tseem ceeb ib yam yog li koj tuaj yeem npaj tau rau qib tom ntej
Xyaum txav deb ntawm koj tus nrog sib ntaus tom qab ncaws.
Kauj Ruam 10. Khaws ob txhais ceg kom pom koj qhov nrawm
Yog tias koj khaws koj qhov hnyav nyob ntawm koj txhais taw, koj tuaj yeem txav nrawm dua li ua kom koj qhov hnyav ntawm pob taws ntawm koj txhais taw.
Txoj Kev 3 ntawm 3: Siv Qhov Taw Taw
Kauj Ruam 1. Yuav cov luj luj ntawm pob ncaws pob los ntawm cov kis las lossis cov khw loj
Nrhiav tswv yim los ntawm tus kws tshaj lij taekwondo txhawm rau nrhiav qhov hnyav uas tsim nyog rau koj qhov siab, qhov hnyav, thiab kev paub dhau los.
Kauj Ruam 2. Muab cov thom khwm tuab
Hnav taw hnyav tom qab hnav khaub ncaws thaum sawv ntxov mus txog hnub so, txawm tias tsav tsheb lossis ua haujlwm, yog ua tau. Yog tias qhov hnyav hnyav tsis xis nyob rau qhov tsis tuaj yeem tiv taus, tshem tawm ob peb feeb thiab muab rov qab rau.
Kauj Ruam 3. Tsis txhob xyaum ncaws taw nrog qhov hnyav vim tias muaj feem yuav raug mob hauv caug
Kauj Ruam 4. Thaum tso rau ntawm qhov hnyav, ua ntau yam qoj ib ce, xws li nce ib sab ceg, ua pa, zaum zaum
Yog li, cov leeg ntawm koj ob txhais ceg tau kawm thiab ua kom muaj zog dua.
Kauj Ruam 5. Xyaum koj ncaws li ib txwm, tab sis tsis muaj qhov hnyav
Nco ntsoov koj tsom mus rau qhov raug ncaws ua ntej ua haujlwm ntawm ncaws nrawm.
Kauj Ruam 6. Nco tseg tias tom qab ob peb lub lis piam koj yuav tuaj yeem ncaws tawm sai thaum koj tsis hnav hnyav
Koj tseem tuaj yeem tos koj tus nrog sib ntaus pib ncaws koj, thiab teb sai dua.
Lub tswv yim
- Kev kawm ntseeg kev tswj hwm yuav ua rau koj nrawm vim tias nws tshem koj qhov kev ua xyem xyav thiab ntshai tsam ua phem rau koj tus khub.
- Koj tuaj yeem txo koj txoj kev pheej hmoo ntawm kev ncaws pob los ntawm kev ncab. Qhov no txhais tau tias koj tuaj yeem ncaws nrawm dua nrog kev pheej hmoo tsawg ntawm kev raug mob thiab tiv thaiv.
- Thaum koj xub tshem qhov hnyav, koj txhais taw yuav hnov lub teeb heev. Nov yog lub sijhawm zoo los ncaws pob dai ntawm lub qab nthab.
- Thaum ncaws pob, sim tsis txhob ncaws hnyav tab sis ncaws kom nrawm li sai tau. Yog tias koj kawm so, koj ncaws tuaj yeem nrawm dua. Thaum nws los txog rau kev qhia lub zog, tsuas yog ua haujlwm nruj ntawm koj cov leeg thaum lub sijhawm cuam tshuam.
- Tsiv koj ob txhais ceg tsis muaj teeb meem yog tias ncaws ncaws tsis txav nrawm thiab siv cov leeg raug, lossis koj poob koj qhov nyiaj tshuav. Qhov no yog vim li cas qeeb kicks yog li muaj txiaj ntsig.
- Ua kom qoj ib ce qoj ib ce txhua hnub.
- Tsis txhob nkim koj lub zog ib zaug. Xyuas kom koj ncaws tawm tswv yim thiab tswj tau.
Ceeb toom
- Ceev faj thaum hnav cov luj taw ntev. Yog tias koj tsis ceev faj, koj lub hauv caug lossis pob taws ua rau muaj kev raug mob hnyav. Yog tias koj mob tas li hauv koj cov pob qij txha, tshem qhov hnyav thiab mus ntsib kws kho mob.
- Tham nrog kws kho mob ua ntej pib ua haujlwm ib ce.
- Kev xyaum ncaws thiab ntaus nrog tus nrog sib tw tuaj yeem ua rau txaus ntshai thiab ua rau muaj kev pheej hmoo ntawm kev raug mob hnyav.
