Yadda Za Ka Ƙara Yawan Tafiyarka

Jigilar tana daya daga cikin 'yan motsa jiki inda ci gaba yake a bayyane ko dai ka sami karin wakilci ko ba ka samu ba. Yawancin mutane suna jinkirta a uku zuwa biyar, sannan su zauna a can tsawon shekaru, galibi saboda suna horar da motsa jiki sau ɗaya a mako, zuwa ga rashin nasara, kuma suna fatan mafi kyau. Ga wani tsari na musamman bisa wurin da kake.

Ka auna inda ka fara.

Ka huta minti 5, ka dumama kafaɗun ka, sannan ka yi wani babban aiki na tsananin masu wakilci: Cikakken rataye tare da madaidaiciyar makogwaro, chin a kan mashaya, babu hip swing. Rubuta lambar kuma kada ka sake gwadawa har tsawon makonni 4. Yin gwaji a kowace rana ba ya ba ka wani bayani kuma yana cinye farfadowarka.

Sakamakon ya sanya ku a cikin ɗaya daga cikin kungiyoyi uku: 0 sakewada kuma 15, da kuma 6 ko fiye da hakaKa yi tunani . Shirye-shiryen waɗannan rukuni uku sun bambanta sosai.

Hanyar da ta dace da sau ɗaya ko biyu nan da nan

• Riƙe game da fadin kafadu da 510 cm. Tsananin kamawa yana rage ƙarfin ku kuma ya sa rabin sama ya fi wuya.
• Kafin ka ja, matsa da kuma janye gwiwoyinka ka riƙe shi na dakika 1. Wannan shi ne farkon motsi, ba wani hannu ja.
• Ƙafafun gaba ɗaya da kuma dan kadan a gaba, abs da glutes sun matsa. Wani jikin da ke da tsananin ƙarfi yana dakatar da rawar da ke ɓoye ƙarfi.
• Ka ja gwiwoyinka zuwa ga haƙarƙarinka, ba wuyanka zuwa ga mashaya ba.
• 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 Na biyu na sama, biyu na ƙasa. Saukewa daga mashaya yana ɓata mafi amfani da ɓangaren saiti.
• Ka sha a kasa, ka sha a waje yayin da ka wuce wurin da kake tsayawa, kusan rabin hanya.

Idan ba za ka iya yin wani guda Pull-up yet

Shirin makonni takwas, Za a yi nazari sau uku a mako, tare da akalla rana daya ta hutawa tsakanin su:

1. Ƙarƙashin: Sa'ayi 4 na uku. Tsalle ko mataki zuwa saman matsayi da kuma saukar da karkashin iko na 5 seconds. Ka huta na minti biyu da uku.
2. Ƙarƙashin band-assisted: Saitin uku na 56. Lokacin da ka buga 3×8, matsa zuwa wani karami band.
3. Ƙididdiga masu yawa na ƙididdiga masu yawa tare da mashaya a tsayin kwatangwalo: Saitin uku na 812.12.
4. Mutuwar rataye: 3 sets na 204040 seconds don riƙewa da juriya na kafada.

Lokaci mai dacewa don sake dawowa na farko shine makonni 6-12 a nauyin jiki na al'ada, ya fi tsayi idan kana dauke da karin.

Idan ka yi 1 zuwa 5 maimaitawa

Abin da ke aiki mafi kyau a nan shi ne yawan aiki da yawa daga rashin nasaraKa yi tunani . Ka ɗauki kusan rabin abin da ka ci kuma ka maimaita wannan ƙaramin saiti sau da yawa a rana.

Idan iyakarka ita ce 4: yi 6 sets na 2 a rana, yada a ko'ina cikin yini, 566 days a mako. Babu wani saiti da zai taɓa kasawa.

Ka ci gaba da samun horo na ainihi guda biyu a mako: Saiti 5 da suka dakatar da maimaitawa guda daya ba tare da gazawar ba, minti 3 na hutawa. Manufar ita ce ƙara wani wakili zuwa saiti ɗaya a kowane mako. Sake gwadawa bayan makonni 6.

Idan ka yi 6 ko fiye da haka

A wannan lokaci kana bukatar kaya, ba kawai karin maimaitawa ba.

• Rana mai wuya: 455 saiti na 35 reps tare da 510%10% na nauyin jiki da aka kara (don mai ɗaukar 80 kg, wannan shine 48 kg). Ka huta na minti uku. Ƙara 12 kg kowane mako na biyu.
• Ranar da aka ƙayyade: 4 sets a 6070%70% na max, sauke (idan max dinka 12, yi saiti na 8).
• Ƙungiyoyin rukuni: 5 reps, 20 seconds hutawa, 5 more, 20 seconds, 5 more 15 total reps tare da yawa kasa gajiya fiye da daya dogon sa.

Sashi da kuma farfadowa

Ka riƙe yawan mako-mako a 306060 jimlar maimaitawa lokacin da ka fara, 80100 lokacin da ka ci gaba. Ka yi ƙoƙari ka yi nasara sau ɗaya a mako. Ga kowane jan da aka yi a tsaye, ka ƙara wani a kwance (jerun, rukuni uku na 10) don ka ci gaba da kula da kafaɗun ka. Barci 799 hours rashin bacci yakan kashe wa yawancin mutane sau daya zuwa biyu daga matsakaicin bacci.

Nauyin jiki da abinci

Tashi yana da ƙarfin ƙarfin nauyi. A 90 kg tare da ƙarin kitse, rasa 455 kg a cikin makonni 101212 (ƙarancin 300500500 kcal na yau da kullun, 0.40.0.5 kg a mako) sau da yawa yana ƙara maimaitawa 23 ba tare da ƙarin horo ba. Ka riƙe furotin a 1.62.22.2 g da kilogram na nauyin jiki a kowace rana don riƙewa a kan tsoka. Yankan da ya fi kashi 0.7% na nauyin jiki a mako yawanci yana cin ƙarfinka ma.

Kuskuren da ake yawan yi

• Ƙidaya rabin maimaitawa inda magunguna ba su daidaita a kasa ba.
• Koyarwa zuwa ga gazawar kowane zaman ƙarar sauti ta kasance ƙasa kuma gajiya ta kasance mai girma.
• Yin tsalle-tsalle da kwatangwalo lokacin da makasudin ya kasance mai tsananin tsayi.
• Idan ka kasa riƙewa kafin ka rasa baya, idan kai ne, sai ka ƙara 3 na 30 seconds.

Lokacin da za ka je wurin likita

Ƙarfin ƙwayar tsoka mai sauƙi 244848 hours bayan horo al'ada ne. Ka duba idan:

• ciwon kafada, gwiwar hannu ko makogwaro yana wucewa fiye da makonni 2 ko farkawa da dare;
• kuna jin ƙaiƙayi, ƙarancin yatsun hannu, ko kamawar ku yana rauni;
• kuna jin tsananin pop a tsakiyar maimaitawa, tare da kumbura ko ƙura;
• ciwon wuyansa yana haskakawa a hannunka;
• idan an yi maka tiyata a kafada ko kuma ka samu rauni ka nemi likitan motsa jiki ya bayyana maka shirin.

Gajerun bayanai

• Gwada mafi girman gwaji, sannan ka bar sake gwadawa kadai don makonni 4.
• Ƙarƙashin kafafun kafa, ƙarancin ƙarancin, 1 na biyu sama da 2 ƙasa wannan kadai sau da yawa ɗaya ko biyu karin maimaitawa.
• Babu maimaitawa: baƙi, 4×3 tare da 5 seconds saukar, sau uku a mako.
• 1 zuwa 5 maimaitawa: rabin rabin rana yana saitawa daga rashin nasara, da kuma lokuta biyu masu tsanani a mako.
• 6 zuwa sama: ƙara 510%10% na nauyin jiki kuma aiki a cikin saiti na 35.