Okuqukethwe
Ukudonsa okungama-50
Uhlelo lwe-50 Pull-Up luhlelo lokuzivocavoca oluzokusiza ukuthi uthuthukise amandla akho nomzimba wakho. Abantu abaningi abakwazi ukudonsa amahlandla ayishumi, futhi bambalwa kuphela abangenza okungaphezulu kokudonsa okungu-15. Lolu hlelo lokuqeqesha lwenzelwe ukukusiza ukudonsa okungenani ama-30 times.
Ngakho-ke ingabe ingama-30 noma ama-50?
Lolu hlelo lubhalwe kuze kufike kuma-50 okudonsa. Lokhu kuningi futhi kunzima kakhulu ukukufeza. Ukukhuluma iqiniso, uma ushaya ama-chin-ups angama-30 kuzobe sekuvele kuyimpumelelo emangalisayo. Futhi ukudonsa okungama-30 kuzokwanela ngokuphelele ukugcina imisipha enempilo, ethuthukile futhi akudingeki ukuthi wenze okuningi. Kodwa-ke, uma ufuna ukwenza okuningi, sinokudonsela ama-50 kwakho 🙂
Imithetho yohlelo
- Isivivinyo. Yenza ukudonsa okuningi ngangokunokwenzeka ngaphambi kokuqala uhlelo. Ungazami ukubheka imiphumela yakho, noma ngeke ukwazi ukwenza uhlelo. Ukuhlolwa kuzosiza ekunqumeni izinga lakho lokuqina.
- Khetha umjikelezo wokuqeqesha ngokuya ngemiphumela yakho. Isibonelo, uma ngabe wenze ukudonsa okungu-7, lapho-ke kufanele uqale ngomjikelezo we-6-8 wokudonsa.
- Qhubeka nohlelo lomjikelezo. Khumbula ukuphumula okungenani usuku olulodwa phakathi kokuzivocavoca. Futhi njalo ngemuva kokuzivocavoca okwesithathu - okungenani izinsuku ezimbili. Uma ungaphumuli imisipha yakho, imiphumela yakho izoncipha kuphela. Abanye abantu bathola ukuthi ukuphumula isikhathi eside phakathi kokuzivocavoca kuthuthukisa imiphumela yabo.
- Phumula amasekhondi ayi-120 noma ngaphezulu phakathi kwamasethi.
- Uma ngesikhathi sokuzivocavoca kwakho ungakwazi ukuqedela wonke amasethi, ungakhathazeki ngakho. Thatha izinsuku ezimbili bese uzama futhi.
- Ekupheleni komjikelezo, phumula okungenani izinsuku ezimbili bese wenza isivivinyo futhi. Izokukhombisa ukuthi yimuphi umjikelezo ozowenza ngokulandelayo. Uma uzithola usemjikelezweni ofanayo nobukade ukuwo, khona-ke kungcono ukukuphinda kunokuba uqale olandelayo uma ungakakulungeli.
- Landela le miyalo uze ufinyelele kumjikelezo wokugcina (ukudonsa okungaphezulu kwama-40). Ngemuva kokukuqedela, uzoba sesimweni esihle ngokomzimba futhi ungazama ukwenza ukudonsa okungama-50. Kepha khumbula, ama-30 asevele elunge kakhulu.
Ungadonsa kanjani kahle
Imijikelezo Yokuqeqesha
Ukudonswa okungaphansi kuka-4
Uma esivivinyweni wenze ukudonsa okungu-0-5, khona-ke kungcono ukuqala ngakho ukudonsa okungalungile… Lokhu kuzoqinisa imisipha yakho futhi kukulungiselele yonke imijikelezo esele. Zenziwa ngokulandelayo:
- Esikhundleni sokudonsa umzimba wakho phezulu, sebenzisa isihlalo ukuze ulenga kubha (isilevu sakho kufanele sibe ngaphezulu nje kwebha).
- Hambisa isihlalo ohlangothini bese wehle kancane kancane uze ulenge ezingalweni eziqonde ngokuphelele.
- Zama ukwehla ngokunensa ngangokunokwenzeka (okungenani imizuzwana emi-3).
| Day | Izindlela | Ubude | ||||
|---|---|---|---|---|---|---|
| 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 |
Ukudonsa okungu-4-5
Lapha, njengasemjikelezweni odlule, udinga ukwenza ukudonsa okungalungile.
| Day | Izindlela | Ubude | ||||
|---|---|---|---|---|---|---|
| 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 |
Ukudonsa okungu-6-8
| Day | Izindlela | Ubude | ||||
|---|---|---|---|---|---|---|
| 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 |
Ukudonsa okungu-9-11
| Day | Izindlela | Ubude | ||||
|---|---|---|---|---|---|---|
| 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 |
Ukudonsa okungu-12-15
| Day | Izindlela | Ubude | ||||
|---|---|---|---|---|---|---|
| 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 |
Ukudonsa okungu-16-20
| Day | Izindlela | Ubude | ||||
|---|---|---|---|---|---|---|
| 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 |
Ukudonsa okungu-21-25
| Day | Izindlela | Ubude | ||||
|---|---|---|---|---|---|---|
| 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 |
Ukudonsa okungu-26-30
| Day | Izindlela | Ubude | ||||
|---|---|---|---|---|---|---|
| 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 |
Ukudonsa okungu-31-35
| Day | Izindlela | Ubude | ||||
|---|---|---|---|---|---|---|
| 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 |
Ukudonsa okungu-36-40
| Day | Izindlela | Ubude | ||||
|---|---|---|---|---|---|---|
| 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 |
Ukudonsa okungaphezulu kwama-40
| Day | Izindlela | Ubude | ||||
|---|---|---|---|---|---|---|
| 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 |