Zamkatimu
Mukufuna kubwereza zobwerezabwereza zanu? Gwirani ntchito! Phunzitsani ndi pulogalamu yapadera ndipo manambala anu adzakwera kwambiri. Zochita zolimbitsa thupi zina, pulogalamuyi ndi yoyeneranso.
Author: Edward Chiko
Chifukwa chake, mukufuna kuswa zomwe mwachita bwino. Kenako tambasulani pafupipafupi. Ili ndi yankho lalifupi lachiganizo chimodzi. Ngati mukukwera kamodzi pa sabata ndi chiwerengero chofanana cha seti ndi ma reps, simudzawona manambala amtundu uliwonse.
Mukufuna yankho latsatanetsatane? Tsatirani chitsogozo cha Major Charles Lewis Armstrong. Anali wothamanga wa Marine, karate komanso wothamanga marathon. Anachulukitsanso mbiri yapadziko lonse lapansi yokoka kwambiri panthawi imodzi, ndikumaliza kubwereza 1435 m'maola osakwana asanu.
Pulogalamuyi, malinga ndi yomwe adaphunzitsa, ndi yoyenera kwa iwo omwe akupita kukachita mbiri yapadziko lonse lapansi. Ndinkagwiritsa ntchito kupanga zolemba zanga zanga zokoka ndi kukankha.
Ngati tsopano simungathe kukoka ngakhale kawiri, pulogalamuyi si yanu - osati yanu. Koma ngati mungathe kukoka maulendo khumi ndi awiri ndikuchitira bala ndi ulemu waukulu, konzekerani kuphunzira kuchokera kwa munthu yemwe anali wabwino kwambiri.
Pullup Kuwonjezera Pulogalamu
Izi ndithudi kwambiri pulogalamu. Amapangidwa kuti azilimbitsa thupi kasanu pa sabata, ndipo ndikupangira kumamatira ku dongosolo la masabata 5-6. Mutha kusankha masiku asanu a sabata, koma onetsetsani kuti mukuyeserera tsiku lililonse. Ndiye masiku awiri a mpumulo, ndipo kachiwiri chirichonse kuyambira pachiyambi.
Armstrong ankaphunzitsa Lolemba mpaka Lachisanu ndipo ankapuma kumapeto kwa sabata. Koma sanangodzikweza mmwamba. M'mawa uliwonse adapanga ma seti atatu ovuta kwambiri. Izi zidapangitsa kuti minofu yomwe imayang'anire (chifuwa, triceps) ikhale yolimba.
Pulogalamuyi imayang'ana kwambiri minofu yomwe imayang'anira kukokera (biceps, kumbuyo). Nthawi yopuma yonse pakati pa ma seti ndi paliponse kuyambira mphindi 5 mpaka 10.
Apo ayi, ndi mndandanda wopanda malire wa kutambasula. Koma apa ndikofunikira kufotokozera momveka bwino: muyenera kukoka mwaukhondo, motsatira malamulo onse aukadaulo. Izi zikutanthauza kuti muyenera kuthana ndi kusuntha konseko popanda kugwedezeka kapena kugwedeza miyendo yanu, ndipo osafika pachibwano chanu mpaka pabalaza. Chilichonse chiyenera kuchitidwa mokongola komanso pansi pa ulamuliro, ndipo ngati simungathe kukokeranso ndi njira yabwino, malizitsani zomwezo nthawi yomweyo.
Umu ndi momwe masewera olimbitsa thupi a tsiku ndi tsiku amawonekera:
Tsiku 1: zokoka kwambiri
Pumulani masekondi 90 pakati pa ma seti
5 akuyandikira ku Max. kubwereza
Tsiku 2: masitepe
Chitani 1 rep, kupuma masekondi 10, ndiye 2 reps, kupuma masekondi 10, ndiye 3 reps, ndi zina zotero mpaka kufika pamlingo wanu. Ndipo kotero katatu.
3 kuyandikira Max. kubwereza
Tsiku 3: tsiku la seti zisanu ndi zinayi
Sankhani kuchuluka kwa kubwereza komwe kungakuthandizeni kuti mumalize ma seti 9 ndikupumula kwa masekondi 60 mutatha seti iliyonse. Mwachitsanzo, tiyerekeze kuti mwaganiza zopanga seti 9 za ka 6. Ngati simungathe kufika ku njira ya 9, chiwerengero chosankhidwa ndi chachikulu kwambiri. Ngati mwamaliza zonse zisanu ndi zinayi mosavutikira, zikutanthauza kuti mwadzipangira ntchito yosavuta kwambiri. Mwachidule, tiyenera kuyesa apa.
9 akuyandikira ku Max. kubwereza
9 akuyandikira ku Max. kubwereza
9 akuyandikira ku Max. kubwereza
Tsiku 4: ma seti apamwamba kwambiri
Uku ndikubwereza kulimbitsa thupi kwachitatu, koma m'malo mwa seti 9, chitani momwe mungathere. Ganizirani izi ngati mayeso kuti muwone ngati ndi nthawi yoti muwonjezere kuchuluka kwa kubwereza mu seti yanu yantchito. Ngati zinali zosavuta dzulo lake, onjezani kubwereza kamodzi pa seti iliyonse. Ngati mwaphunzira bwino ma seti asanu ndi anayi lero, onjezani kubwereza sabata yamawa ndikugwiritsa ntchito benchmark yatsopano patsiku la seti zisanu ndi zinayi.
1 yandikirani Max. kubwereza
1 yandikirani Max. kubwereza
1 yandikirani Max. kubwereza
Tsiku 5: tsiku lovuta
Pulogalamu yamasiku ano iyenera kusinthidwa nthawi zonse kuti minofu isakhale ndi nthawi yozolowera katundu.
5 akuyandikira ku Max. kubwereza
Osati kukokera kamodzi ...
Mutha kugwiritsa ntchito njira iyi yoyambira kuti muwongolere zotsatira zanu pazolimbitsa thupi zilizonse zomwe zimabwerezedwa kangapo, monga kukankha, kukankha-ups. Pankhaniyi, masiku ena adzafunika kusintha pang'ono pulogalamu. Mwachitsanzo, pamasiku a seti zisanu ndi zinayi, muyenera kuchita zokankhira kuchokera pa bar yopingasa poyamba ndi kugwirizira kokhazikika, kenako ndi yopapatiza, ndipo pamapeto pake ndi yotakata.
Itengereni pulogalamuyi mozama ndipo mudzawona manambala akukwera. Ndipo onetsetsani kuti mwagawana nafe zomwe mwapambana!