Mukati
Unoda kuwana mamwe kudzokorora kwako kwekudhonza-ups? Shanda pazviri! Dzidzisa nechirongwa chakakosha uye nhamba dzako dzichakwira mudenga. Kune mamwe maekisesaizi emuviri, chirongwa chakakodzerawo.
Author: Edward Mukomana
Saka, iwe unoda kupaza yako pachako zvakanakisisa mukati. Wobva watambanudza kakawanda. Iyi imhinduro pfupi yemutsara mumwe chete. Kana iwe ukakwevera kumusoro kamwe pavhiki nenhamba yakafanana yemaseti uye reps, iwe hauzoona chero nhamba dzerekodhi.
Unoda mhinduro yakadzama here? Tevedzera kutungamira kwaMajor Charles Lewis Armstrong. Akanga ari Marine, shasha yekarate uye mumhanyi wemarathon. Akawedzerawo kaviri rekodhi yepasi rose yevakanyanya kudhonza-ups panguva, achizadzisa 1435 reps mumaawa mashoma mashoma.
Iyo purogiramu, maererano nezvaakadzidzisa, haina kukodzera kwete chete kune avo vari kuenda kunozunungusa rekodhi yenyika. Ndakarishandisa kuseta marekodhi angu ega ekudhonza-ups nepush-ups.
Kana ikozvino iwe usingakwanise kudhonza kunyange kaviri, chirongwa ichi hachisi chako - hachisati chiri chako. Asi kana iwe uchikwanisa kudhonza kane gumi nemaviri uye kubata bhawa neruremekedzo rwakadzama, gadzirira kudzidza kubva kumurume aive akanakisa.
Pullup Wedzera Chirongwa
Ichi zvirokwazvo chirongwa chakanyanya. Yakagadzirirwa maworkouts mashanu pasvondo, uye ini ndinokurudzira kuomerera kuhurongwa hwemavhiki mashanu-5. Iwe unogona kusarudza chero mazuva mashanu evhiki, asi iva nechokwadi chekudzidzira zuva rega rega. Zvadaro mazuva maviri ekuzorora, uye zvakare zvose kubva pakutanga.
Armstrong akadzidzira Muvhuro kusvika Chishanu uye akatora zororo pakupera kwevhiki. Asi haana kungozvidhonza. Mangwanani ega ega aiita matatu eakaomesesa seti mukati. Izvi zvakabvumira kuchengetedza kuenzana kwemhasuru dzinoita kudzvanya (chipfuva, triceps).
Ichi chirongwa chinotarisa pamhasuru dzinoita traction (biceps, kumashure). Yese nguva yekuzorora pakati peseti iri chero kubva pa5 kusvika ku10 maminetsi.
Zvikasadaro, inguva isingaperi yakatevedzana yekutambanudza. Asi pano zvakakosha kuti zvijekese: unoda kukwevera zvakachena, maererano nemitemo yose ye teknolojia. Izvi zvinoreva kuti iwe unofanirwa kukunda huwandu hwese hwekufamba pasina kuzunungusa kana kukwenya makumbo ako, uye kwete neimwe nzira kusvika pachirebvu chako kusvika kubhawa. Zvese zvinoda kuitwa zvinoyevedza uye zviri pasi pekutonga, uye kana usingakwanise kudhonza zvakare nehunyanzvi hwekuita, pedzisa iyo seti ipapo ipapo.
Heano maitiro ekushanda kwezuva nezuva anotaridzika senge:
Zuva rekutanga: zvakanyanya kudhonza-ups
Zorora 90 masekondi pakati pemaseti
5 nzira dze Max. kudzokorora
Zuva rechipiri: masitepisi
Ita 1 rep, zorora 10 seconds, wozoita 2 reps, zorora 10 seconds, ipapo 3 reps, uye zvichingodaro kusvikira wasvika pakakwirira. Uye saka katatu.
3 nzira kusvika Max. kudzokorora
Zuva rechitatu: zuva rezvipfumbamwe seti
Sarudza iyo nhamba yedzokororo iyo inobvumidza iwe kupedzisa 9 seti ne 60 masekondi kuzorora mushure meseti yega yega. Semuenzaniso, ngatiti iwe wafunga kuita 9 seti dze6 nguva. Kana iwe usingakwanise kusvika kune 9 nzira, iyo yakasarudzwa nhamba yakakura kwazvo. Kana wapedza zvese zvipfumbamwe zvisina basa, zvinoreva kuti wakazvimisira basa rakareruka. Neshoko rimwe, tinofanira kuedza pano.
9 nzira dze Max. kudzokorora
9 nzira dze Max. kudzokorora
9 nzira dze Max. kudzokorora
Zuva rechina: maseti akawanda
Uku kudzokororwa kwechitatu Workout, asi pachinzvimbo che9 seti, ita zvakawanda sezvaunokwanisa. Funga izvi semuyedzo kuti uone kana yave nguva yekuwedzera nhamba yekudzokorora mumaseti ako ebasa. Kana zvaive nyore zuva rakapfuura, wedzera 1 rep kune yega yega. Kana iwe wakagona ese mapfumbamwe nhasi, wedzera kudzokorora svondo rinouya uye shandisa bhenji nyowani pazuva rezvipfumbamwe seti.
1 svika pa Max. kudzokorora
1 svika pa Max. kudzokorora
1 svika pa Max. kudzokorora
Zuva rechishanu: zuva rakaoma
Purogiramu yezuva rino inofanira kuchinjwa nguva dzose kuitira kuti mhasuru dzirege kuwana nguva yekujaira mutoro.
5 nzira dze Max. kudzokorora
Kwete kudhonza kamwe chete ...
Iwe unogona kushandisa iyi yekutanga maitiro kuvandudza mhedzisiro yako mune chero bodyweight kurovedza muviri kunoitwa kune akati wandei kudzokorora, senge push-ups, push-ups. Muchiitiko ichi, mamwe mazuva achada zvigadziriso zvishoma zvepurogiramu. Semuenzaniso, pamazuva emaseti mapfumbamwe, iwe unofanirwa kuita push-ups kubva kubhawa yakatwasuka kutanga neyakajairwa grip, ipapo ine yakamanikana, uye pakupedzisira ine yakakura.
Tora chirongwa ichi zvakanyanya uye uchaona nhamba dzichikwira. Uye iva nechokwadi chekugovera kubudirira kwako nesu!