50 dhonza-ups – Hutano Chikafu Pedyo neni

Mukati

50 kudhonza-kumusoro

Iyo 50 Dhonza-Up Chirongwa chirongwa chekudzidzira icho chinokubatsira iwe kukudziridza simba rako uye muviri. Vanhu vazhinji havagone kukwevera kagumi, uye vashoma chete ndivo vanokwanisa kuita zvinopfuura gumi neshanu-dhonza. Ichi chirongwa chekudzidzisa chakagadzirirwa kukubatsira iwe kukwira kumusoro kanokwana makumi matatu.

Saka zvine makumi matatu here kana makumi mashanu?

Ichi chirongwa chakanyorwa kusvika makumi mashanu ekudhonza. Izvi zvakawanda uye zvakaoma chaizvo kuzviita. Kutaura chokwadi, paunorova makumi matatu chin-ups chichava chiitiko chinonakidza. Uye makumi matatu ekudhonza anokwana zvakakwana kuchengetedza hutano, hunyanzvi uye haufanirwe kuita zvimwe. Nekudaro, kana iwe uchida kuita zvakawanda, isu tine makumi mashanu ekudhonza iwe 🙂

Mitemo yechirongwa

Bvunzo. Ita akawanda kudhonza-kumusoro sezvaunogona usati watanga chirongwa. Usaedze kubhenekera pamusoro pemhedzisiro yako, kana iwe haugone kuita chirongwa ichi. Muedzo unobatsira kuona kukodzera kwehutano hwako.
Sarudza iyo yekudzidzira kutenderera zvichibva pane zvako mhinduro. Semuenzaniso, kana iwe waita kanomwe kudhonza-kumusoro, saka unofanirwa kutanga nekutenderera kwe7-6 dhonza-kumusoro.
Enderera nepurogiramu yekutenderera. Rangarira kuzorora zuva rimwe chete pakati pekushanda. Uye mushure mega kwega kwechitatu kurovedza muviri - kana mazuva maviri. Ukasazorora mhasuru dzako, mhedzisiro yako inongodzikira. Vamwe vanhu vanoona kuti kuzorora kwenguva yakareba pakati pekushanda kunovandudza mhedzisiro yavo.
Zorora 120 masekondi kana kupfuura pakati pemaseti.
Kana panguva yako yekurovedza muviri wanga usingakwanise kupedzisa seti dzese, usazvidya moyo nezvazvo. Tora mazuva maviri kubva uye edza zvakare.
Pakupera kwekutenderera, zorora kwemazuva kana maviri uye ita bvunzo zvakare. Ichakuratidza iwo madhiri ekuti uite zvinotevera. Kana iwe ukazviwana iwe uri mukutenderera kumwe chete kwawanga uri mauri, saka zviri nani kuzvidzokorora pane kutanga rinotevera iwe usati wagadzirira izvozvi.
Tevedza iyi mirairo kudzamara iwe wasvika kwekupedzisira kutenderera (pamusoro makumi mana ekudhonza-kumusoro). Mushure mekuipedza, iwe unenge uine chimiro chakakura uye unogona kuedza kuita makumi mashanu ekudhonza. Asi rangarira, makumi matatu atove akanaka kwazvo.

Maitiro ekudhonza kumusoro nenzira kwayo

Kudzidzisa Maitiro

Asingasviki mana kudhonza-kumusoro

Kana mumuedzo iwe waita 0-5 dhonza-kumusoro, saka zviri nani kutanga nazvo kudhonza kwakashata… Izvi zvinosimbisa mhasuru dzako nekukugadzirira iwe mamwe ese macircule. Izvo zvinoitwa zvinotevera:

Panzvimbo pekukwevera muviri wako kumusoro, shandisa chigaro kuti urembedze kubva kubhawa (chirebvu chako chinofanira kunge chiri pamusoro pebhawa).
Fambisa chigaro kudivi uye zvishoma nezvishoma uburuke kusvikira warembera pamaoko akanyatsotwasanuka.
Edza kuburuka zvishoma nezvishoma sezvazvinogona (kanenge 3 masekondi).

zuva	Approaches	muunganidzwa
1	2	7	5	5	7	26
2	3	8	6	6	8	31
3	4	9	6	6	8	33
4	5	9	7	7	9	37
5	5	10	8	8	10	41
6	6	10	8	8	12	44

4-5 dhonza-kumusoro

Pano, semudenderedzwa rapfuura, iwe unofanirwa kuita kudhonza kwakashata.

zuva	Approaches	muunganidzwa
1	4	9	6	6	9	34
2	5	9	7	7	9	37
3	6	10	8	8	10	42
4	6	11	8	8	11	44
5	7	12	10	10	12	51
6	8	14	11	11	14	58

6-8 dhonza-kumusoro

zuva	Approaches	muunganidzwa
1	2	3	2	2	3	12
2	2	3	2	2	4	13
3	3	4	2	2	4	15
4	3	4	3	3	4	17
5	3	5	3	3	5	19
6	4	5	4	4	6	23

9-11 dhonza-kumusoro

zuva	Approaches	muunganidzwa
1	3	5	3	3	5	19
2	4	6	4	4	6	24
3	5	7	5	5	6	28
4	5	8	5	5	8	31
5	6	9	6	6	8	35
6	6	9	6	6	10	37

12-15 dhonza-kumusoro

zuva	Approaches	muunganidzwa
1	6	8	6	6	8	34
2	6	9	6	6	9	36
3	7	10	6	6	9	38
4	7	10	7	7	10	41
5	8	11	8	8	10	45
6	9	11	9	9	11	49

16-20 dhonza-kumusoro

zuva	Approaches	muunganidzwa
1	8	11	8	8	10	45
2	9	12	9	9	11	50
3	9	13	9	9	12	52
4	10	14	10	10	13	57
5	11	15	10	10	13	59
6	11	15	11	11	13	61
7	12	16	11	11	15	65
8	12	16	12	12	16	68
9	13	17	13	13	16	72

21-25 dhonza-kumusoro

zuva	Approaches	muunganidzwa
1	12	16	12	12	15	67
2	13	16	12	12	16	69
3	13	17	13	13	16	72
4	14	19	13	13	18	77
5	14	19	14	14	19	80
6	15	20	14	14	20	83
7	16	20	16	16	20	88
8	16	21	16	16	20	89
9	17	22	16	16	21	92

26-30 dhonza-kumusoro

zuva	Approaches	muunganidzwa
1	16	18	15	15	17	81
2	16	20	16	16	19	87
3	17	21	16	16	20	90
4	17	22	17	17	22	95
5	18	23	18	18	22	99
6	19	25	18	18	24	104
7	19	26	18	18	25	106
8	19	27	19	19	26	110
9	20	28	20	20	28	116

31-35 dhonza-kumusoro

zuva	Approaches	muunganidzwa
1	20	25	19	19	23	106
2	22	25	21	21	25	114
3	23	26	23	23	25	120
4	24	27	24	24	26	125
5	25	28	24	24	27	128
6	25	29	25	25	28	132
7	26	29	25	25	29	134
8	26	30	26	26	30	138
9	26	32	26	26	32	142

36-40 dhonza-kumusoro

zuva	Approaches	muunganidzwa
1	23	27	22	22	26	120
2	24	28	24	24	28	128
3	25	29	24	24	29	131
4	26	30	25	25	30	136
5	26	31	25	25	31	138
6	26	31	26	26	26	135
7	27	31	26	26	32	142
8	28	32	26	26	32	144
9	28	34	27	27	34	150

Kupfuura makumi mana ekudhonza-kumusoro

zuva	Approaches	muunganidzwa
1	25	28	24	24	27	128
2	25	29	25	25	28	132
3	25	30	25	25	29	134
4	26	31	25	25	31	138
5	26	32	26	26	31	141
6	27	32	26	26	26	137
7	27	34	26	26	33	146
8	28	34	26	26	34	148
9	29	35	27	27	35	153

Goverana neshamwari dzako!

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50 kudhonza-kumusoro