Yaliyomo
50-kuvuta
Programu ya kuvuta-50 ni programu ya mazoezi ambayo itakusaidia kukuza nguvu na mwili wako. Watu wengi hawawezi kuvuta mara kumi, na ni wachache tu wanaweza kufanya zaidi ya 15 ya kuvuta. Programu hii ya mafunzo imeundwa kukusaidia kuvuta angalau mara 30.
Kwa hivyo ni 30 au 50?
Mpango huu umeandikwa hadi 50 ya kuvuta. Hii ni mengi na ni ngumu sana kuifanikisha. Kusema kweli, wakati utapiga chin-30 tayari itakuwa mafanikio ya kuvutia. Na vuta-kuvuta 30 vitatosha kabisa kudumisha misuli yenye afya, iliyoendelea na sio lazima ufanye zaidi. Walakini, ikiwa unataka kufanya zaidi, tuna 50 ya kukuvuta XNUMX
Sheria za programu
- Jaribu. Fanya vuta-vuta nyingi kadri uwezavyo kabla ya kuanza programu. Usijaribu kuficha matokeo yako, au hautaweza kutekeleza programu hiyo. Jaribio litasaidia kuamua kiwango chako cha usawa.
- Chagua mzunguko wa mafunzo kulingana na matokeo yako. Kwa mfano, ikiwa umefanya vuta 7, basi unapaswa kuanza na mzunguko wa vuta 6-8.
- Endelea na mpango wa mzunguko. Kumbuka kupumzika angalau siku moja kati ya mazoezi. Na baada ya kila mazoezi ya tatu - angalau siku 2. Usipopumzika misuli yako, matokeo yako yatapungua tu. Watu wengine wanaona kuwa kupumzika kwa muda mrefu kati ya mazoezi kunaboresha matokeo yao.
- Pumzika sekunde 120 au zaidi kati ya seti.
- Ikiwa wakati wa mazoezi yako haukuweza kumaliza seti zote, usiwe na wasiwasi juu yake. Pumzika siku mbili na ujaribu tena.
- Mwisho wa mzunguko, pumzika kwa angalau siku mbili na fanya jaribio tena. Itakuonyesha ni mzunguko gani wa kufanya ijayo. Ikiwa unajikuta katika mzunguko ule ule uliokuwa ndani, basi ni bora kuirudia kuliko kuanza inayofuata wakati hauko tayari bado.
- Fuata maagizo haya hadi utakapofikia mzunguko wa mwisho (zaidi ya 40). Baada ya kuikamilisha, utakuwa na umbo kubwa la mwili na unaweza kujaribu kufanya vuta-kuvuta 50. Lakini kumbuka, 30 tayari ni nzuri sana.
Jinsi ya kuvuta kwa usahihi
Mizunguko ya Mafunzo
Kuvuta chini ya 4
Ikiwa katika jaribio ulifanya vuta 0-5, basi ni bora kuanza na kuvuta-hasi… Hii itaimarisha misuli yako na kukuandaa kwa mizunguko iliyobaki. Wao hufanywa kama ifuatavyo:
- Badala ya kuvuta mwili wako juu, tumia kiti ili kunyongwa kutoka kwenye baa (kidevu chako kinapaswa kuwa juu tu ya bar).
- Sogeza kiti pembeni na ushuke polepole mpaka utundike kwenye mikono iliyonyooka kabisa.
- Jaribu kushuka polepole iwezekanavyo (angalau sekunde 3).
siku | Njia | Jumla | ||||
---|---|---|---|---|---|---|
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 vuta-ups
Hapa, kama katika mzunguko uliopita, unahitaji kufanya kuvuta-hasi.
siku | Njia | Jumla | ||||
---|---|---|---|---|---|---|
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 vuta-ups
siku | Njia | Jumla | ||||
---|---|---|---|---|---|---|
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 vuta-ups
siku | Njia | Jumla | ||||
---|---|---|---|---|---|---|
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 vuta-ups
siku | Njia | Jumla | ||||
---|---|---|---|---|---|---|
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 vuta-ups
siku | Njia | Jumla | ||||
---|---|---|---|---|---|---|
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 vuta-ups
siku | Njia | Jumla | ||||
---|---|---|---|---|---|---|
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 vuta-ups
siku | Njia | Jumla | ||||
---|---|---|---|---|---|---|
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 vuta-ups
siku | Njia | Jumla | ||||
---|---|---|---|---|---|---|
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 vuta-ups
siku | Njia | Jumla | ||||
---|---|---|---|---|---|---|
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 |
Zaidi ya 40 ya kuvuta
siku | Njia | Jumla | ||||
---|---|---|---|---|---|---|
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 |