50 zokoka - Chakudya Chathanzi Pafupi Ndi Ine

Zamkatimu

Zokopa za 50

Pulogalamu ya 50 Pull-Up ndi pulogalamu yolimbitsa thupi yomwe ingakuthandizeni kukulitsa mphamvu ndi thupi lanu. Anthu ambiri sangathe kukoka maulendo khumi, ndipo owerengeka okha ndi omwe amatha kukoka maulendo 15. Pulogalamu yophunzitsira iyi idapangidwa kuti ikuthandizireni kukoka nthawi zosachepera 30.

Ndiye ndi 30 kapena 50?

Pulogalamuyi imalembedwa mpaka 50 zokoka. Izi ndi zambiri ndipo ndizovuta kwambiri kuzikwaniritsa. Kunena zowona, mukamenya 30 chibwano-ups adzakhala kale kuchita chidwi. Ndipo zokoka 30 zidzakhala zokwanira kuti mukhale ndi thanzi labwino, minofu yotukuka ndipo simuyenera kuchita zambiri. Komabe, ngati mukufuna kuchita zambiri, tili ndi zokoka 50 za inu 🙂

Malamulo a pulogalamu

Yesani. Chitani zokoka zambiri momwe mungathere musanayambe pulogalamuyo. Musayese kubisa zotsatira zanu, kapena simungathe kukhazikitsa pulogalamuyi. Kuyezetsa kudzakuthandizani kudziwa mlingo wanu wolimbitsa thupi.
Sankhani kuzungulira kwa maphunziro malinga ndi zotsatira zanu. Mwachitsanzo, ngati mwachita zokoka 7, ndiye kuti muyenera kuyamba ndi kuzungulira kwa 6-8 kukoka.
Pitirizani ndi pulogalamu yozungulira. Kumbukirani kupuma osachepera tsiku limodzi pakati pa masewera olimbitsa thupi. Ndipo mutatha kulimbitsa thupi lachitatu lililonse - masiku osachepera 2. Ngati simupumitsa minofu yanu, zotsatira zanu zidzachepa. Anthu ena amapeza kuti kupuma nthawi yayitali pakati pa masewera olimbitsa thupi kumawongolera zotsatira zawo.
Pumulani masekondi 120 kapena kupitilira apo pakati pa seti.
Ngati panthawi yolimbitsa thupi simunathe kumaliza seti zonse, musadandaule nazo. Tengani masiku awiri ndikuyesanso.
Kumapeto kwa mkombero, mupumule kwa masiku osachepera awiri ndikuyesanso. Ikuwonetsani kuzungulira komwe muyenera kuchita. Ngati mukupeza kuti muli mumkombero womwewo womwe munali nawo, ndibwino kuti mubwereze kusiyana ndi kuyambanso pamene simunakonzekerebe.
Tsatirani malangizowa mpaka mutafika pomaliza kuzungulira (kupitilira 40 zokoka). Mukamaliza, mudzakhala owoneka bwino ndipo mutha kuyesa kukoka 50. Koma kumbukirani, 30 ndi yabwino kwambiri.

Momwe mungakokere bwino

Maphunziro Ozungulira

Zosakwana 4 zokoka

Ngati muyeso munachita 0-5 kukoka-mmwamba, ndiye kuti ndi bwino kuyamba ndi zoipa zokoka… Izi zilimbitsa minyewa yanu ndikukonzekeretsani zotsalazo. Amachitidwa motere:

M'malo mokweza thupi lanu, gwiritsani ntchito mpando kuti upachike pa bar (chibwano chanu chiyenera kukhala pamwamba pa bar).
Sunthani mpando kumbali ndikutsika pang'onopang'ono mpaka mutapachikidwa pa mikono yowongoka bwino.
Yesani kutsika pang'onopang'ono momwe mungathere (osachepera masekondi atatu).

tsiku	njira	Total
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 zokopa

Apa, monga m'mizere yapitayi, muyenera kuchita zoipa zokoka.

tsiku	njira	Total
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 zokopa

tsiku	njira	Total
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 zokopa

tsiku	njira	Total
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 zokopa

tsiku	njira	Total
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 zokopa

tsiku	njira	Total
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 zokopa

tsiku	njira	Total
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 zokopa

tsiku	njira	Total
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 zokopa

tsiku	njira	Total
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 zokopa

tsiku	njira	Total
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

Zoposa 40 zokopa

tsiku	njira	Total
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

Gawani ndi anzanu!

Onaninso mapulogalamu

12.05.12

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Zokopa za 50