Tse ka Hare
Lits'oants'o tse 50
Lenaneo la 50 Pull-Up ke lenaneo la boikoetliso le tla u thusa ho holisa matla le 'mele oa hau. Batho ba bangata ha ba khone ho hula ka makhetlo a leshome, 'me ke ba seng bakae feela ba khonang ho hula ho feta 15. Lenaneo lena la koetliso le etselitsoe ho u thusa ho hula bonyane makhetlo a 30.
Joale ke 30 kapa 50?
Lenaneo lena le ngotsoe ho fihla ho li-pull-ups tse 50. Sena se ngata mme ho thata haholo ho se fihlela. Ho bua 'nete, ha u otla li-chin-ups tse 30 e tla be e se e le katleho e tsotehang. 'Me li-pull-ups tse 30 li tla lekana hantle ho boloka mesifa e phetseng hantle, e tsoileng matsoho,' me ha ho hlokahale hore u etse ho eketsehileng. Leha ho le joalo, haeba u batla ho etsa ho eketsehileng, re na le li-pull-ups tse 50 bakeng sa hau 🙂
Melao ea lenaneo
- Teko. Etsa li-hull-ups tse ngata kamoo u ka khonang pele u qala lenaneo. Se ke oa leka ho pepesa liphetho tsa hau, kapa u ke ke ua khona ho phethahatsa lenaneo. Teko e tla u thusa ho tseba boemo ba hau ba 'mele.
- Khetha potoloho ea koetliso ho latela liphetho tsa hau. Ka mohlala, haeba u entse li-pull-ups tse 7, joale u lokela ho qala ka potoloho ea li-pull-ups tse 6-8.
- Tsoela pele ka lenaneo la potoloho. Hopola ho phomola bonyane letsatsi le le leng pakeng tsa ho ikoetlisa. 'Me ka mor'a boikoetliso bo bong le bo bong ba boraro - bonyane matsatsi a 2. Haeba u sa phomole mesifa ea hau, liphetho tsa hau li tla fokotseha. Batho ba bang ba fumana hore ho phomola nako e telele pakeng tsa ho ikoetlisa ho ntlafatsa liphello tsa bona.
- Phomola metsotsoana e 120 kapa ho feta lipakeng tsa lihlopha.
- Haeba nakong ea boikoetliso ba hau u sa khone ho qeta li-sete tsohle, u se ke oa tšoenyeha ka hona. Nka matsatsi a mabeli 'me u leke hape.
- Qetellong ea potoloho, phomola bonyane matsatsi a mabeli 'me u etse tlhahlobo hape. E tla u bontša hore na u lokela ho etsa potoloho efe ka mor'a moo. Haeba u iphumana u le potolohong e tšoanang le eo u neng u le ho eona, joale ho molemo ho e pheta ho e-na le ho qala e latelang ha u e-s'o itokise.
- Latela litaelo tsena ho fihlela u fihla saekeleng ea ho qetela (ho hula ka holimo ho 40). Ka mor'a ho e qeta, u tla ba boemong bo botle ba 'mele' me u ka leka ho etsa li-pull-ups tse 50. Empa hopola, 30 e se e ntse e le ntle haholo.
Mokhoa oa ho hula ka nepo
Lipotoloho tsa Koetliso
Ka tlase ho 4 ea ho hula
Haeba tekong u entse li-pull-ups tse 0-5, joale ho molemo ho qala ka ho hula hampe… Sena se tla matlafatsa mesifa ea hau le ho u lokisetsa nako e setseng. Li etsoa ka tsela e latelang:
- Ho e-na le ho hula 'mele oa hau, sebelisa setulo ho fanyeha bareng (selelu sa hau se lokela ho ba ka holim'a bar).
- Tsamaisa setulo ka lehlakoreng 'me butle-butle u theohe ho fihlela u leketlile ka matsoho a otlolohileng ka ho feletseng.
- Leka ho theoha butle kamoo ho ka khonehang (bonyane metsotsoana e 3).
| Day | Atamela | Kakaretso | ||||
|---|---|---|---|---|---|---|
| 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 ho hula holimo
Mona, joalo ka potolohong e fetileng, o hloka ho etsa ho hula hampe.
| Day | Atamela | Kakaretso | ||||
|---|---|---|---|---|---|---|
| 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 ho hula holimo
| Day | Atamela | Kakaretso | ||||
|---|---|---|---|---|---|---|
| 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 ho hula holimo
| Day | Atamela | Kakaretso | ||||
|---|---|---|---|---|---|---|
| 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 ho hula holimo
| Day | Atamela | Kakaretso | ||||
|---|---|---|---|---|---|---|
| 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 ho hula holimo
| Day | Atamela | Kakaretso | ||||
|---|---|---|---|---|---|---|
| 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 ho hula holimo
| Day | Atamela | Kakaretso | ||||
|---|---|---|---|---|---|---|
| 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 ho hula holimo
| Day | Atamela | Kakaretso | ||||
|---|---|---|---|---|---|---|
| 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 ho hula holimo
| Day | Atamela | Kakaretso | ||||
|---|---|---|---|---|---|---|
| 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 ho hula holimo
| Day | Atamela | Kakaretso | ||||
|---|---|---|---|---|---|---|
| 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 |
Ho feta 40 li-pull-ups
| Day | Atamela | Kakaretso | ||||
|---|---|---|---|---|---|---|
| 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 |