Clàr-innse
50 tarraing-suas
Tha am prògram 50 Pull-Up na phrògram obrach a chuidicheas tu gus do neart agus do chorp a leasachadh. Chan urrainn don mhòr-chuid de dhaoine tarraing suas deich uiread, agus chan urrainn ach beagan dhiubh barrachd air 15 tarraing-suas a dhèanamh. Tha am prògram trèanaidh seo air a dhealbh gus do chuideachadh le bhith a ’tarraing suas co-dhiù 30 uair.
Mar sin an e 30 no 50 a th ’ann?
Tha am prògram seo air a sgrìobhadh suas gu 50 tarraing-suas. Tha seo tòrr agus tha e gu math duilich a choileanadh. Gus a bhith onarach, nuair a bhuaileas tu 30 smiogaid bidh e mar-thà na choileanadh iongantach. Agus bidh 30 tarraing suas gu leòr airson fèithean fallain, leasaichte a chumail suas agus cha leig thu a leas barrachd a dhèanamh. Ach, ma tha thu airson barrachd a dhèanamh, tha 50 tarraing-suas againn dhut 🙂
Riaghailtean a ’phrògraim
- Deuchainn. Dèan uiread de tharraingean as urrainn dhut mus tòisich thu air a ’phrògram. Na feuch ris na toraidhean agad a shoilleireachadh, no cha bhith e comasach dhut am prògram a chuir an gnìomh. Cuidichidh an deuchainn le bhith a ’dearbhadh an ìre fallaineachd agad.
- Tagh cearcall trèanaidh stèidhichte air na toraidhean agad. Mar eisimpleir, ma tha thu air 7 tarraing-suas a dhèanamh, bu chòir dhut tòiseachadh le cearcall de 6-8 tarraing-suas.
- Lean air adhart leis a ’phrògram rothaireachd. Cuimhnich gum faigh thu fois co-dhiù aon latha eadar workouts. Agus às deidh gach treas obair-obrach - co-dhiù 2 latha. Mura cuir thu fois air na fèithean agad, cha lughdaich na toraidhean agad. Bidh cuid de dhaoine a ’faighinn a-mach gu bheil a bhith a’ gabhail fois nas fhaide eadar workouts a ’leasachadh an toraidhean.
- Fuirich 120 diogan no barrachd eadar seataichean.
- Mura robh e comasach dhut na seataichean gu lèir a choileanadh, na gabh dragh mu dheidhinn. Gabh dà latha dheth agus feuch ris a-rithist.
- Aig deireadh a ’chearcall, gabh fois airson co-dhiù dà latha agus dèan an deuchainn a-rithist. Seallaidh e dhut dè an cearcall a nì thu an ath rud. Ma lorgas tu thu fhèin san aon chearcall san robh thu, tha e nas fheàrr an ath-aithris na bhith a ’tòiseachadh an ath fhear nuair nach eil thu deiseil fhathast.
- Lean an stiùireadh seo gus an ruig thu a ’chearcall mu dheireadh (còrr air 40 tarraing-suas). Às deidh dhut a chrìochnachadh, bidh thu ann an cumadh corporra math agus faodaidh tu feuchainn ri 50 tarraing-suas a dhèanamh. Ach cuimhnich, tha 30 mu thràth fìor mhath.
Mar a tharraing thu suas gu ceart
Cuairtean Trèanaidh
Nas lugha na 4 tarraing-suas
Mas ann san deuchainn a rinn thu 0-5 tarraing-suas, tha e nas fheàrr tòiseachadh leis tarraing-suas àicheil… Neartaichidh seo na fèithean agad agus ullaichidh tu airson a ’chòrr de na cuairtean. Tha iad gan coileanadh mar a leanas:
- An àite do bhodhaig a tharraing suas, cleachd cathair airson crochadh bhon bhàr (bu chòir do smiogaid a bhith dìreach os cionn a ’bhàr).
- Gluais an cathair chun taobh agus thig sìos gu slaodach gus am bi thu a ’crochadh air gàirdeanan gu tur dìreach.
- Feuch ri teàrnadh cho slaodach ‘s a ghabhas (co-dhiù 3 diogan).
Latha | Approaches | iomlan | ||||
---|---|---|---|---|---|---|
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 tarraing-suas
An seo, mar anns a ’chearcall roimhe, feumaidh tu coileanadh tarraing-suas àicheil.
Latha | Approaches | iomlan | ||||
---|---|---|---|---|---|---|
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 tarraing-suas
Latha | Approaches | iomlan | ||||
---|---|---|---|---|---|---|
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 tarraing-suas
Latha | Approaches | iomlan | ||||
---|---|---|---|---|---|---|
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 tarraing-suas
Latha | Approaches | iomlan | ||||
---|---|---|---|---|---|---|
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 tarraing-suas
Latha | Approaches | iomlan | ||||
---|---|---|---|---|---|---|
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 tarraing-suas
Latha | Approaches | iomlan | ||||
---|---|---|---|---|---|---|
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 tarraing-suas
Latha | Approaches | iomlan | ||||
---|---|---|---|---|---|---|
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 tarraing-suas
Latha | Approaches | iomlan | ||||
---|---|---|---|---|---|---|
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 tarraing-suas
Latha | Approaches | iomlan | ||||
---|---|---|---|---|---|---|
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 |
Còrr is 40 tarraing-suas
Latha | Approaches | iomlan | ||||
---|---|---|---|---|---|---|
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 |