Shirin 50 Pull-Up shiri ne na motsa jiki wanda zai taimaka muku haɓaka ƙarfin ku da jiki. Yawancin mutane ba za su iya tashi sama sau goma ba, kuma kaɗan ne kawai za su iya yin fiye da 15. An tsara wannan shirin horarwa don taimaka muku haɓaka aƙalla sau 30.

To shine 30 ko 50?

An rubuta wannan shirin har zuwa 50 ja-up. Wannan yana da yawa kuma yana da matukar wahala a cimma shi. A gaskiya, lokacin da ka buga 30 chin-ups zai riga ya zama nasara mai ban sha'awa. Kuma 30 ja-ups za su kasance daidai don kula da lafiya, ci gaban tsokoki kuma ba lallai ne ku yi ƙari ba. Koyaya, idan kuna son yin ƙari, muna da 50 ja-ups a gare ku 🙂

Dokokin shirin

1. Gwaji. Yi yawan ja-in-ja kamar yadda za ku iya kafin fara shirin. Kada ku yi ƙoƙarin yin haske kan sakamakonku, ko ba za ku iya aiwatar da shirin ba. Gwajin zai taimaka wajen tantance matakin lafiyar ku.
   
2. Zaɓi tsarin horon bisa sakamakon ku. Misali, idan kun yi 7 ja-up, to ya kamata ku fara da sake zagayowar 6-8.
   
3. Ci gaba da shirin zagayowar. Ka tuna ka huta aƙalla kwana ɗaya tsakanin motsa jiki. Kuma bayan kowane motsa jiki na uku - akalla kwanaki 2. Idan ba ku huta tsokoki ba, sakamakonku zai ragu kawai. Wasu mutane suna ganin cewa hutawa mai tsawo tsakanin motsa jiki yana inganta sakamakon su.
   
4. Huta 120 seconds ko fiye tsakanin saiti.
   
5. Idan yayin aikin motsa jiki ba ku iya kammala duk saiti, kada ku damu da shi. Ɗauki kwana biyu kuma a sake gwadawa.
   
6. A ƙarshen zagayowar, huta aƙalla kwanaki biyu kuma sake yin gwajin. Zai nuna maka zagayowar da za ku yi na gaba. Idan ka sami kanka a cikin wannan zagayowar da kake ciki, to yana da kyau ka maimaita shi fiye da fara na gaba lokacin da ba ka shirya ba tukuna.
   
7. Bi waɗannan umarnin har sai kun isa zagaye na ƙarshe (fiye da 40 ja-up). Bayan kammala shi, za ku kasance cikin siffar jiki sosai kuma kuna iya ƙoƙarin yin 50 ja-ups. Amma tuna, 30 ya riga ya yi kyau sosai.

Yadda ake ja sama daidai

Zagayen Horarwa

Kasa da 4 ja-up

Idan a cikin gwajin kun yi 0-5 ja-up, to yana da kyau a fara da korau ja-ups… Wannan zai ƙarfafa tsokoki kuma ya shirya ku don sauran zagayowar. Ana yin su kamar haka:

1. Maimakon ja jikinka sama, yi amfani da kujera don rataye daga mashaya (ya kamata a yi haƙar ku a sama da sandar).
   
2. Matsar da kujera zuwa gefe kuma a hankali a hankali har sai kun rataye a kan madaidaiciyar hannaye.
   
3. Yi ƙoƙarin saukowa a hankali a hankali (aƙalla daƙiƙa 3).

4-5 ja-ups

Anan, kamar yadda yake a cikin zagayowar da ta gabata, kuna buƙatar yin aiki korau ja-ups.

6-8 ja-ups

9-11 ja-ups

12-15 ja-ups

16-20 ja-ups

21-25 ja-ups

26-30 ja-ups

31-35 ja-ups

36-40 ja-ups

Sama da 40 ja-ups

Raba tare da abokanka!

Duba kuma shirye-shirye