Okuqukethwe
Ufuna ukuthola ukuphindaphinda okuningi kokudonsa kwakho? Sebenzela kukho! Qeqesha ngohlelo olukhethekile futhi izinombolo zakho zizokwenyuka. Kokunye ukuvivinya umzimba, lolu hlelo nalo lufanele.
About the Author: U-Edward Chico
Ngakho-ke, ufuna ukusebenzisa okungcono kakhulu kwakho. Bese welula kaningi. Le yimpendulo emfushane yomusho owodwa. Uma udonsa kanye ngesonto ngenombolo efanayo yamaqoqo nama-reps, ngeke ubone izinombolo zokurekhoda.
Ngabe ufuna impendulo eningiliziwe? Landela ukuhola kukaMajor Charles Lewis Armstrong. WayenguMarine, umpetha wekarate nomgijimi we-marathon. Ubuye waliphinda kabili irekhodi lomhlaba lokudonswa okuningi ngasikhathi, wagcwalisa ama-reps ayi-1435 ngaphansi nje kwamahora amahlanu.
Uhlelo, ngokuya ngalo waqeqesha, alufanele kuphela labo abazoshintsha irekhodi lomhlaba. Ngayisebenzisa ukusetha amarekhodi ami wokudonsela phezulu kanye nama-push-up.
Uma manje ungakwazi ukudonsa ngisho amahlandla amabili, lolu hlelo akulona olwakho - alukabi olwakho. Kepha uma ukwazi ukudonsa izikhathi eziyishumi nambili futhi uphathe ibha ngenhlonipho ejulile, lungela ukufunda kumfana owayengcono kakhulu.
Uhlelo Lokukhulisa i-Pullup
Lokhu impela uhlelo oluthile. Yenzelwe ukuzivocavoca okuhlanu ngesonto, futhi ngincoma ukunamathela kusheduli yamaviki ama-5-6. Ungakhetha noma yiziphi izinsuku ezinhlanu zesonto, kepha qiniseka ukuzijayeza nsuku zonke. Bese kuthi izinsuku ezimbili zokuphumula, futhi futhi konke kusukela ekuqaleni.
U-Armstrong uqeqeshe ngoMsombuluko kuya kuLwesihlanu futhi wathatha ikhefu ngezimpelasonto. Kodwa akagcinanga ngokuzihudula. Njalo ekuseni wenza amasethi amathathu okunzima kakhulu ukungena kuwo. Lokhu bekuvumela ukugcina imisipha ibhalansi ephethwe ukucindezela (isifuba, ama-triceps).
Lolu hlelo lugxile emisipheni ebhekele ukudonsa (ama-biceps, emuva). Isikhathi esiphelele sokuphumula phakathi kwamasethi sisukela kumizuzu emi-5 kuye kwayi-10.
Ngaphandle kwalokho, kunguchungechunge olungapheli lokwelula. Kepha lapha kubalulekile ukukucacisa: udinga ukudonsa ngokuhlanzekile, ngokuya ngayo yonke imithetho yezobuchwepheshe. Lokhu kusho ukuthi udinga ukunqoba lonke uhla lokunyakaza ngaphandle kokudlikiza noma ukunikina imilenze yakho, futhi ngandlela thile ungafinyeleli esilevini sakho uye ebhavini. Yonke into idinga ukwenziwa kahle futhi ilawulwe, futhi uma ungeke ukwazi ukuphinda ubuye ngenqubo ekahle, qeda isethi khona manjalo.
Nakhu ukuthi ukusebenzisa nsuku zonke kubukeka kanjani:
Usuku 1: ukudonsa okuphezulu
Phumula amasekhondi angama-90 phakathi kwamasethi
5 isondela ku Max. ukuprakthiza
Usuku 2: izitebhisi
Yenza i-1 rep, uphumule imizuzwana engu-10, bese u-2 reps, uphumule imizuzwana eyi-10, bese u-3 reps, njalonjalo uze ufike kubukhulu bakho. Futhi ngakho kathathu.
3 asondele ku Max. ukuprakthiza
Usuku 3: usuku lwamaqoqo ayisishiyagalolunye
Khetha inani lokuphindaphinda elizokuvumela ukuthi ugcwalise amasethi ayi-9 ngamasekhondi angu-60 okuphumula ngemuva kwesethi ngayinye. Isibonelo, ake sithi unquma ukwenza amasethi ayi-9 ka-6. Uma ungeke ufinyelele kundlela yesi-9, isibalo esikhethiwe sikhulu kakhulu. Uma usuqede ngokuzikhandla konke okuyisishiyagalolunye, kusho ukuthi uzibekele umsebenzi olula kakhulu. Ngamafuphi, sidinga ukuzama lapha.
9 isondela ku Max. ukuprakthiza
9 isondela ku Max. ukuprakthiza
9 isondela ku Max. ukuprakthiza
Usuku 4: amasethi aphezulu
Lokhu kuyimpinda yokuzivocavoca kwesithathu, kepha esikhundleni samasethi ayi-9, yenza okuningi ngangokunokwenzeka. Cabanga ngalokhu njengokuhlolwa ukubona ukuthi sekuyisikhathi sokukhulisa inani lokuphindaphinda kumasethi wakho womsebenzi. Uma bekulula ngakusasa, engeza ukuphindaphinda okungu-1 kusethi ngayinye. Uma uwazi wonke amasethi ayisishiyagalolunye namuhla, engeza ukuphindaphinda ngesonto elizayo bese usebenzisa ibhentshimakhi entsha ngosuku lwamaqoqo ayisishiyagalolunye.
1 sondela ku Max. ukuprakthiza
1 sondela ku Max. ukuprakthiza
1 sondela ku Max. ukuprakthiza
Usuku 5: usuku olunzima
Uhlelo lwalolu suku kufanele luguqulwe njalo ukuze imisipha ingabi nesikhathi sokujwayela umthwalo.
5 isondela ku Max. ukuprakthiza
Akudonswa okukodwa…
Ungasebenzisa leli phethini eliyisisekelo ukwenza ngcono imiphumela yakho kunoma yikuphi ukuvivinya umzimba okwenzelwe ukuphindaphinda okuningi, njengama-push-up, ama-push-up. Kulokhu, ezinye izinsuku zizodinga ukulungiswa kohlelo oluncane. Isibonelo, ezinsukwini zamasethi ayisishiyagalolunye, udinga ukwenza ama-push-up kusuka kubha evundlile kuqala ngokubamba okujwayelekile, bese kuba nokuncane, futhi ekugcineni kube ububanzi.
Thatha lolu hlelo ngokungathi sína futhi uzobona izinombolo zikhuphuka. Futhi qiniseka ukuthi wabelane ngempumelelo yakho nathi!