Ɗan maraƙi mai zama yana ɗaukaka: Yadda Za a Yi Maimaitawa da Kuma Yadda Za a Ci Gaba

Tashin maraƙi mai zama shine aikin da mutane ke maimaitawa tsawon shekaru a daidai wannan hanyar: Saiti uku, mai sauri, rabin nesa, nauyi iri ɗaya. Sai suka yanke shawarar cewa suna da mummunan kwayoyin halitta. Yawancin lokaci matsalar ta fi sauki babu wani shiri na wahalar da ita mako zuwa mako.

Abin da wannan motsa jiki a zahiri horar da

Idan an tanƙwara gwiwar a kusan digiri 90, sai a ga cewa ƙwanƙolin ƙugu (wani ɓangaren ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙin ƙwanƙin ƙwanƙin ƙwanƙin ƙwanƙin ƙwanƙin ƙwanƙin ƙwanƙin ƙwanƙin ƙwanƙin ƙwanƙin ƙwanƙin ƙwanƙin ƙwanƙin ƙwanƙin ƙwanƙin ƙwanƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin Aikin ya koma ga ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwararƙwarar ƙwarƙwararƙwarar ƙwarƙwararƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwararƙwarar ƙwarƙwararƙwararƙwarar ƙwarƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙwarƙ, da fadi, kara kauri tsoka a kasa. Ƙwayoyin da ke saurin motsawa ne suke rinjayarsa, saboda haka yana jimre wa maimaitawa da yawa da kuma motsa jiki fiye da sauran tsokoki.

Abubuwa biyu da za su iya faruwa. Na farko, sigar zaune ba ta maye gurbin ta tsaye su darussa ne daban-daban kuma a mafi kyau zaka yi duka biyun. Na biyu, ƙwanƙolin ƙafa yana sa ƙwanƙolin ƙafa ya yi kauri idan aka duba shi daga gefe, kuma yana ɗauke da babban rabo na aiki a tafiya, gudu da kuma kwanciyar hankali. Yana da kyau a koyar da shi yadda ya kamata.

Da yawa sets da kuma maimaitawa

Lambobi da ke aiki ga mafi yawan mutane:

• Masu farawa (makonni 8 na farko): 233 aiki sets na 122020 reps, sau biyu a mako. Wannan ya kai 46 a mako.
• Matsakaici da sama: 34 sets na 102525 reps, sau biyu ko uku a mako. Jimlar 812 sets a mako, iyakar sama a kusa da 16.
• Kusa da gazawar: Dole ne 2 3 na ƙarshe su kasance masu wuya. Ka yi nufin sakewa 1 2 a cikin ajiya, ba 6.
• Huta tsakanin saiti: 90 120 seconds. Kasa da haka kuma saiti na biyu yana da iyaka ta hanyar ƙonewa, ba ta ƙarfin ba.

Babu wata hanyar sihiri ta wakilci. Saitunan 81212 tare da nauyin nauyi da kuma saiti na 182525 tare da nauyin haske suna samar da sakamako iri ɗaya lokacin da duka biyu suka kusa ga gazawar. Hanya mafi sauki ita ce ta haɗa su: daya mafi girma a mako (101414 reps) da kuma wani haske, tsawon lokaci (182525).

Hanyar da ke canza sakamakon

• Ƙunƙarar tana zaune a kan ƙananan cinya, kimanin 35 cm sama da gwiwa. Kai tsaye a kan gwiwar gwiwa kuma gwiwarka za ta daina kafin ka yi.
• Cikakken kewayon. Ƙafafun kafa suna sauka a ƙasa da matakin yatsun kafa har sai ka ji an shimfiɗa, sa'an nan ka tashi zuwa cikakkiyar tsawo. Wani dandamali mai tsayi 812 cm ya isa.
• Saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin sa 2 seconds saukar, 1 na biyu hutu a kasa ba tare da shakatawa a kan tendon, fitar da sama, 1 na biyu damfara a saman. Sa'an nan kuma saitin 15 yana ɗaukar 607575 seconds. Idan ka ɗauki na biyu, kana tsalle ne, ba ɗagawa ba.
• Ƙafafun kafafu, matsawa ta babban yatsan da ƙwallon ƙafa, ba gefen waje ba.

Yadda za a ci gaba: ci gaba biyu

Wannan shi ne bangaren da ya yanke shawara game da sakamakon. Zaɓi wani zangon ce 122020 maimaita kuma bi doka:

1. Zaɓi kaya da za ka iya ɗauka don sake maimaitawa 12 a saiti na farko.
2. A kowane zaman, ka yi ƙoƙari ka ƙara maimaitawa 1 2 a kowane saiti.
3. Lokacin da dukkanin nau'i uku suka kai 20 reps tare da 122 a cikin ajiya, ƙara 5 kg (ko 2.5 kg idan na'urar ta ba da izinin tsalle-tsalle).
4. Maimaitawa ya koma 121414 kuma sake zagayowar ya sake farawa.

Matsayin da ya dace: 2.555 kg kowane makonni 23 a cikin watanni uku na farko, sannan 2.5 kg kowane makonni 46. Lokacin da kaya ya tsaya, kuna da wasu abubuwa uku: tsawaita dakatarwar ƙasa daga 1 zuwa 3 seconds, ƙara saiti, ko ƙara zama na uku na mako-mako.

Misali na mako takwas

Ka ce ka fara a 40 kg a kan na'ura, biyu zaman a mako, akalla 48 hours baya.

• Makonni 1 2: Ranar nauyi 3 x 121414 a 40 kg; Ranar haske 2 x 202525 a 30 kg tare da dakatar da 3 na biyu.
• Makonni 3 da 4: Ranar nauyi 3 x 151717 a 40 kg; rana mai haske 3 x 202525 a 30 kg.
• Makonni 5 zuwa 6: Ranar nauyi 3 x 182020 a 40 kg; rana mai haske 3 x 2025 a 32.5 kg.
• Makonni 7 zuwa 8: Ranar nauyi 3 x 121616 a 45 kg; rana mai haske 3 x 1822 a 35 kg.

Babu na'urar? Zauna a kan benci tare da ƙwallon ƙafa a kan farantin ko mataki kuma ka kwantar da nauyin 203030 kg a kan cinyarka. Don aiki guda ɗaya, 152525 kg yawanci ya isa don sauka a cikin kewayon 15 rep.

Kuskuren da ake yawan yi

• Fitowa daga ƙasa jijiyar tana dawo da makamashi, ba tsoka ba.
• Rabin maimaitawa tare da nauyi mai yawa. 40 kg ta hanyar cikakken kewayon ya doke 70 kg ta hanyar biyar centimeters.
• Koyaushe horo na ƙarshe, lokacin da mayar da hankali ya ɓace. Aƙalla sau ɗaya a mako, ka sa su farko.
• Muna sa ran samun sakamako mai sauri. 0.511 cm na ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙwanƙolin ƙwanƙwanƙwanƙwan ƙwanƙwan ƙwanƙwan ƙwanƙwan ƙwanƙwan ƙwanƙwan ƙwan ƙwanƙwanƙwan ƙwan ƙwanƙwanƙwan ƙwanƙwan ƙwan ƙwan ƙwanƙwan ƙwanƙwanƙwan ƙwan ƙwan ƙwanƙwanƙwan ƙwanƙwan ƙwan ƙwanƙwanƙwan ƙwan ƙwanƙwan ƙwan ƙwanƙwanƙwan ƙwan ƙwanƙwan ƙwan ƙwanƙwan ƙwan ƙwan ƙwanƙwan ƙwan ƙwan ƙwanƙwan ƙwanƙwan ƙwanƙwan ƙwan ƙwan ƙwanƙwan ƙwan ƙwanƙwan ƙwan ƙwanƙwan ƙwanƙwan ƙwanƙwanƙwan ƙwan ƙwan ƙwan ƙwanƙwan ƙwan
• Ba na rubuta kome. Ba tare da log na kaya da maimaitawa ba, ci gaba biyu ba ya wanzu.

Lokacin da za ka je wurin likita

Motsa jiki yana da lafiya ga yawancin mutane, amma waɗannan ba abubuwa ba ne da za a horar da su:

• Saurin karyewa a cikin ƙafarka ko diddige tare da rashin iya tashi a kan yatsun kafa kulawar likita a wannan rana, yiwuwar fashewar jijiya.
• Rashin kumburi a cikin ɗaya daga cikin ƙugu tare da zafi, ja da ciwo yayin tafiya ba tare da rauni ba gaggawa, saboda yiwuwar clot.
• Achilles ciwo na tsawon fiye da makonni 23, tare da rigidity na safe fiye da minti 30 ko ƙarancin ƙarancin 26 cm a sama da diddige.
• Ƙarƙashin ƙugu bayan mita 100300300 na tafiya wanda ya tafi tare da 'yan mintoci kaɗan na hutawa nemi binciken jijiyoyin jini.
• Rashin ji, ƙuƙwalwa ko rauni dagawa ƙafa wannan batun neurological ne, ba batun horo ba.

Gajerun bayanai

• Tsarin zaune yana nufin kawai; yi shi tare da tsayuwa, ba maimakon shi ba.
• 244 sets na 102525 reps, 23 sau a mako, 812 total sets mako-mako.
• Saurin na biyu zuwa ƙasa, 1 na biyu dakatar, 1 na biyu matsa; saitin 15 yana ɗaukar kimanin minti daya.
• Ƙaddamarwa biyu: ƙara maimaitawa zuwa saman kewayon, sa'an nan kuma ƙara 2.55 kg kuma fara daga.
• Rashin ciwon kafa, ciwon ƙafarsa ko ciwon tafiya da ke raguwa da hutawa yana nufin likita, ba wani abu ba.