25 rub tawm
Ntawm no yog ib qho kev tawm dag zog uas nyob rau hauv rau lub lis piam koj tuaj yeem rub tau 25 zaug.
Txawm hais tias nws zoo li koj tias nws ua tsis tau, sim nws thiab koj yuav pom tias nws muaj tseeb. Koj yuav xav tau cov phiaj xwm ntxaws, kev qhuab qhia, thiab txog 30 feeb hauv ib lub lis piam.
Ib tug neeg nyob hauv lub cev zoo li ntawd nws yuav tsis yooj yim rau nws rub 25 zaug, tab sis, hmoov tsis, cov neeg no muaj tsawg. Feem ntau ntawm cov neeg uas nyeem cov kab no yuav tsis muaj peev xwm rub tau rau lub sijhawm, thiab rau qee qhov, 3 rub-ups yuav nyuaj.
Nws tsis muaj teeb meem ntau npaum li cas rub-ups koj tuaj yeem ua tau, yog tias koj ua raws li cov lus pom zoo ntawm qhov kev pab cuam no, koj yuav yooj yim rub 25 zaug ua ke.
Pull-ups yog ib qho kev tawm dag zog zoo tshaj plaws rau koj lub nraub qaum thiab caj npab.
Feem ntau ntawm cov neeg nyeem tau paub txog kev rub tawm txij li hnub kawm ntawv ntawm kev kawm lub cev, uas, raws li txoj cai, nqaim tuav ntawm qhov bar tau ua. Hauv txoj haujlwm no, cov leeg flexor feem ntau koom nrog, hmoov tsis, lawv tsis muaj txiaj ntsig rau lub hauv siab.
Standard rub-ups
Txheem rub-ups yuav tsum tau ua ntawm kab rov tav bar lossis bar. Koj yuav tsum tuav lub crossbar, me ntsis dav dua lub xub pwg nyom, thiab tom qab ntawd tsa lub cev kom txog thaum koj kov lub hauv siab ntawm lub crossbar. Lub nqa yuav tsum du, tsis muaj jerking, ces maj mam txo lub cev kom txog rau thaum lub caj npab tau ntev. Ib ntus thib ob, tom qab ntawd rov ua dua.
Lightweight rub-ups
Yog tias koj rub tsis tau ib zaug, nws tsis ua li cas. Koj tuaj yeem siv lub teeb yuag. Lub bar yog txo kom thaum tuav, ob txhais ceg nyob rau hauv pem teb, thiab lub bar nyob ze ntawm lub hauv siab. Yog tias qhov bar tsis tuaj yeem txo qis, hloov cov quav. Thaum rub tawm, koj tuaj yeem pab koj tus kheej nrog cov leeg ntawm koj ob txhais ceg.
Nws tsis muaj teeb meem dab tsi ntawm rub-up koj nres thaum pib. Lub hom phiaj tseem ceeb ntawm txoj haujlwm no yog txhawm rau txhim kho koj lub cev thiab ua tiav kev noj qab haus huv tag nrho. Lub hauv paus ntsiab lus tseem ceeb ntawm qhov kev zov me nyuam yog los teeb tsa lub hom phiaj nce ntxiv thiab siv zog rau nws qhov kev siv.
Ua ntej pib cov kev tawm dag zog no, koj yuav tsum sab laj nrog koj tus kws kho mob thiab ua qhov kev sim thawj zaug, nrog kev pab los ntawm qhov uas koj qib kev tawm dag zog yuav pom tseeb thiab nws yuav muaj peev xwm los tsim ib txoj haujlwm kev cob qhia.
Koj yuav tsum tau ua ntau yam rub tawm raws li koj tuaj yeem ua tau. Tsis tas yuav embellish koj cov txiaj ntsig, pib ntawm qhov tsis ncaj ncees lawm tuaj yeem txo qhov ua tau zoo ntawm koj qhov kev cob qhia. Txawm hais tias qhov tshwm sim tau hloov mus ua tus coj, tsis muaj teeb meem, koj tuaj yeem ua tiav qhov kev vam meej yog tias koj ua siab ncaj rau koj tus kheej txij thaum pib.
Kos pes tsawg lub rub-ups koj muaj peev xwm ua tau.
- Puas tau nws los ntawm 0 mus rau 1 lub sij hawm - "thawj" theem, koj yuav tsum tau cob qhia raws li thawj kem ntawm txoj kev npaj.
- Nws puas tau 2 mus rau 3 zaug - theem "nruab nrab", koj yuav tsum tau cob qhia raws li kab thib ob ntawm txoj kev npaj.
- Ua nws 4 mus rau 6 zaug - qib "zoo", koj yuav tsum tau cob qhia raws li kab thib peb
- Tau ua ntau dua 6 zaug - qib "zoo heev", koj tuaj yeem pib kev cob qhia los ntawm lub lim tiam thib peb ntawm kab thib peb
Rau feem coob uas xeem thawj zaug, Beginner, Intermediate, thiab Qib Zoo yog qhov pib zoo rau qhov kev zov me nyuam. Yog tias koj tsis tau tswj kom rub tau, ces nws yog qhov zoo dua los pib nrog lub teeb rub-ups. Yog tias koj qhov txiaj ntsig yog "zoo heev," xav txog nws yuav yog qhov tsim nyog rau koj siv ntau txoj haujlwm.
Ua ntej pib qhov kev tawm dag zog thawj lub lim tiam, koj yuav tsum tau tos ob peb hnub rau cov leeg nqaij kom so tom qab qhov kev xeem, thiab koj tuaj yeem ua tib zoo kawm txog qhov program. Cov chav kawm yuav tsum tau ua peb zaug hauv ib lub lis piam, ntawm qhov kev tawm dag zog yuav tsum muaj ib hnub so.
Pib thawj hnub nrog thawj txoj hauv kev, tom qab ntawd tus so yog 1 feeb thiab kev hloov mus rau qhov thib ob, tom qab ntawd rov qab ib feeb so thiab hloov mus rau qhov thib peb, tom qab ntawd rov 1 feeb ntawm so thiab thib plaub. Koj yuav tsum ua kom tiav nrog qhov thib tsib txoj hauv kev, ua kom ntau li ntau tau rov ua dua li koj tuaj yeem ua tau, nws yog ib qho tseem ceeb kom tsis txhob overdo nws thiaj li tsis ua kom puas cov leeg. So rau ib feeb yuav pab koj ua tiav qhov kev tawm dag zog, tab sis npaj rau tej yam uas yuav nyuaj thaum kawg.
Tom qab thawj hnub, ib hnub so. Ces hnub thib ob ntawm kev cob qhia. Ib hnub so yog tsim nyog rau lub cev kom so thiab rov zoo ua ntej theem tom ntej.
| Thawj hnub | |||
|---|---|---|---|
| Qib ib | nruab nrab qib | qib zoo | |
| teeb 1 | 1 | 1 | 1 |
| teeb 2 | 1 | 1 | 2 |
| teeb 3 | 1 | 1 | 2 |
| teeb 4 | Koj tuaj yeem hla | 1 | 1 |
| teeb 5 | Koj tuaj yeem hla | Yam tsawg kawg ib | Ntau tshaj (tsis pub tsawg tshaj 2) |
| Hnub ob | |||
| teeb 1 | 1 | 1 | 1 |
| teeb 2 | 1 | 1 | 2 |
| teeb 3 | 1 | 1 | 2 |
| teeb 4 | 1 | 1 | 1 |
| teeb 5 | Koj tuaj yeem hla | Yam tsawg kawg ib | Ntau tshaj (tsis pub tsawg tshaj 3) |
| Hnub peb | |||
| teeb 1 | 1 | 1 | 2 |
| teeb 2 | 1 | 2 | 2 |
| teeb 3 | 1 | 1 | 2 |
| teeb 4 | 1 | 1 | 1 |
| teeb 5 | Yam tsawg kawg ib | Tsawg kawg yog ob | Ntau tshaj (tsis pub tsawg tshaj 3) |
Yog li, thawj lub lim tiam dhau los, cia siab tias koj ua tiav nws tiav, tab sis yog tias nws nyuaj rau koj, nws ua rau kev txiav txim siab ua qhov kev sim thawj zaug dua lossis rov ua haujlwm ntawm thawj lub lim tiam. Koj yuav xav tsis thoob txog Ntev npaum li cas koj tau dhau los. Qhov no yuav yog ib qho kev txhawb siab zoo rau kev tawm dag zog ntxiv.
Koj yuav tsum rub mus rau tib kem hauv lub rooj uas koj tau kawm hauv thawj lub lim tiam. Tsis txhob cia koj tus kheej los so, tab sis yog tias koj xav tias nws nyuaj rau koj, koj tuaj yeem so ntau dua ntawm kev teeb tsa. Nco ntsoov haus dej kom ntau ua ntej ua kev tawm dag zog.
Tom qab qhov kawg ntawm lub lim tiam thib ob, koj yuav tsum tau xeem dhau qhov kev sim siab dua. Raws li nyob rau hauv thawj qhov kev xeem, koj yuav tau ua ntau npaum li cas rub-ups li koj ua tau. Ua tib zoo saib xyuas, tsis txhob muab koj tus kheej tsis muaj tseeb, vim qhov no tuaj yeem ua rau koj cov leeg. Qhov kev sim ua tau zoo tshaj plaws tom qab koj tau noj ob peb hnub los ntawm kev thauj khoom ntawm lub lim tiam thib ob.
| Thawj hnub | |||
|---|---|---|---|
| Qib ib | nruab nrab qib | qib zoo | |
| teeb 1 | 1 | 1 | 1 |
| teeb 2 | 1 | 2 | 2 |
| teeb 3 | 1 | 1 | 2 |
| teeb 4 | 1 | 1 | 1 |
| teeb 5 | siab tshaj (tsis pub tsawg tshaj 1) | siab tshaj (tsis pub tsawg tshaj 2) | siab tshaj (tsis pub tsawg tshaj 2) |
| Hnub ob | |||
| teeb 1 | 1 | 2 | 3 |
| teeb 2 | 1 | 2 | 3 |
| teeb 3 | 1 | 2 | 2 |
| teeb 4 | 1 | 1 | 2 |
| teeb 5 | siab tshaj (tsis pub tsawg tshaj 1) | siab tshaj (tsis pub tsawg tshaj 2) | siab tshaj (tsis pub tsawg tshaj 3) |
| Hnub peb | |||
| teeb 1 | 1 | 2 | 2 |
| teeb 2 | 1 | 2 | 3 |
| teeb 3 | 1 | 2 | 3 |
| teeb 4 | 1 | 2 | 2 |
| teeb 5 | siab tshaj (tsis pub tsawg tshaj 1) | siab tshaj (tsis pub tsawg tshaj 2) | siab tshaj (tsis pub tsawg tshaj 3) |
Tam sim no hais tias lub lim tiam thib ob ntawm kev cob qhia dhau lawm, tam sim no koj muaj zog ntau dua li qhov koj tau pib thaum pib thiab yuav muaj peev xwm ua tau ntau dua hauv kev xeem.
Tom qab kev xeem, nco ntsoov pes tsawg zaus koj tuaj yeem ua tau.
- Puas tau 3 mus rau 4 zaug - theem "thawj", koj yuav tsum tau cob qhia raws li thawj kab ntawm txoj kev npaj.
- Nws puas tau 5 mus rau 6 zaug - theem "nruab nrab", koj yuav tsum tau cob qhia raws li kab thib ob ntawm txoj kev npaj.
- Tau ua ntau dua 6 zaug - qib "zoo", koj yuav tsum tau cob qhia ntawm kab thib peb.
Yog tias koj tseem pom tias nws nyuaj rau rub tawm, tsis txhob poob siab, tsis yog txhua tus tuaj yeem taug kev tau yooj yim. Nws yog qhov zoo dua rau koj rov ua qhov kev pab cuam ntawm lub lim tiam, thaum koj muaj kev nyuaj, thiab tom qab ntawd mus rau theem tom ntej, ntseeg kuv, qhov tshwm sim yog tsim nyog.
| Thawj hnub | |||
|---|---|---|---|
| Qib ib | nruab nrab qib | qib zoo | |
| teeb 1 | 2 | 2 | 2 |
| teeb 2 | 2 | 3 | 3 |
| teeb 3 | 1 | 2 | 3 |
| teeb 4 | 1 | 2 | 2 |
| teeb 5 | siab tshaj (tsis pub tsawg tshaj 2) | siab tshaj (tsis pub tsawg tshaj 3) | siab tshaj (tsis pub tsawg tshaj 3) |
| Hnub ob | |||
| teeb 1 | 2 | 3 | 3 |
| teeb 2 | 2 | 4 | 4 |
| teeb 3 | 2 | 3 | 4 |
| teeb 4 | 2 | 3 | 4 |
| teeb 5 | siab tshaj (tsis pub tsawg tshaj 3) | siab tshaj (tsis pub tsawg tshaj 4) | siab tshaj (tsis pub tsawg tshaj 4) |
| Hnub peb | |||
| teeb 1 | 2 | 3 | 4 |
| teeb 2 | 2 | 4 | 5 |
| teeb 3 | 2 | 3 | 4 |
| teeb 4 | 2 | 3 | 4 |
| teeb 5 | siab tshaj (tsis pub tsawg tshaj 2) | siab tshaj (tsis pub tsawg tshaj 4) | siab tshaj (tsis pub tsawg tshaj 5) |
Lub lim tiam thib peb dhau los, nws yog lub sijhawm txav mus rau plaub. Kev tawm dag zog yuav tsum tau ua nyob rau tib theem kab uas koj tau kawm nyob rau hauv peb lub lim tiam.
Tom qab kawg ntawm lub lim tiam thib plaub, koj yuav tsum xeem dhau qhov kev sim siab dua, koj twb nco ntsoov yuav ua li cas: ua kom muaj kev rub tawm ntau npaum li koj tuaj yeem ua. Saib xyuas koj cov leeg, tsis txhob overload lawv.
Cov qhab nia ntawm qhov kev xeem no yuav coj koj txoj haujlwm hauv lub lim tiam thib tsib. Tsis txhob hnov qab ua qhov kev xeem tom qab ib lossis ob hnub so.
| Thawj hnub | |||
|---|---|---|---|
| Qib ib | nruab nrab qib | qib zoo | |
| teeb 1 | 2 | 3 | 4 |
| teeb 2 | 2 | 4 | 5 |
| teeb 3 | 2 | 3 | 4 |
| teeb 4 | 2 | 3 | 4 |
| teeb 5 | siab tshaj (tsis pub tsawg tshaj 3) | siab tshaj (tsis pub tsawg tshaj 4) | siab tshaj (tsis pub tsawg tshaj 6) |
| Hnub ob | |||
| teeb 1 | 2 | 4 | 5 |
| teeb 2 | 3 | 5 | 6 |
| teeb 3 | 2 | 4 | 5 |
| teeb 4 | 2 | 4 | 5 |
| teeb 5 | siab tshaj (tsis pub tsawg tshaj 3) | siab tshaj (tsis pub tsawg tshaj 5) | siab tshaj (tsis pub tsawg tshaj 7) |
| Hnub peb | |||
| teeb 1 | 3 | 4 | 6 |
| teeb 2 | 3 | 5 | 6 |
| teeb 3 | 2 | 5 | 5 |
| teeb 4 | 2 | 5 | 5 |
| teeb 5 | siab tshaj (tsis pub tsawg tshaj 5) | siab tshaj (tsis pub tsawg tshaj 6) | siab tshaj (tsis pub tsawg tshaj 7) |
Tam sim no yog lub sij hawm mus xeem endurance. Koj yuav xav tias koj tau muaj zog ntau dua. Kos pes tsawg zaus koj tau ua thiab pib lub lim tiam thib tsib ntawm kev sib tham hauv kab ntawv qhia koj qhov kev ua tau zoo.
- Puas tau 6 mus rau 7 zaug - theem "thawj", koj yuav tsum tau cob qhia raws li thawj kab ntawm txoj kev npaj.
- Nws puas tau 8 mus rau 9 zaug - theem "nruab nrab", koj yuav tsum tau cob qhia raws li kab thib ob ntawm txoj kev npaj.
- Tau ua ntau dua 9 zaug - qib "zoo", koj yuav tsum tau cob qhia ntawm kab thib peb.
Ceev faj, txij hnub thib ob tus lej ntawm txoj hauv kev yuav nce ntxiv, tab sis tus lej ntawm kev rov ua dua yuav txo qis.
| Thawj hnub | |||
|---|---|---|---|
| Qib ib | nruab nrab qib | qib zoo | |
| teeb 1 | 3 | 5 | 6 |
| teeb 2 | 4 | 6 | 7 |
| teeb 3 | 3 | 4 | 5 |
| teeb 4 | 3 | 4 | 5 |
| teeb 5 | siab tshaj (tsis pub tsawg tshaj 3) | siab tshaj (tsis pub tsawg tshaj 6) | siab tshaj (tsis pub tsawg tshaj 7) |
| Hnub ob | |||
| set 1-2 | 2 | 3 | 3 |
| set 3-4 | 2 | 3 | 4 |
| set 5-6 | 2 | 2 | 3 |
| teeb 7 | 2 | 2 | 4 |
| teeb 8 | siab tshaj (tsis pub tsawg tshaj 4) | siab tshaj (tsis pub tsawg tshaj 7) | siab tshaj (tsis pub tsawg tshaj 8) |
| Hnub peb | |||
| set 1-2 | 2 | 3 | 3 |
| set 3-4 | 2 | 4 | 4 |
| set 5-6 | 2 | 3 | 3 |
| teeb 7 | 2 | 3 | 5 |
| teeb 8 | siab tshaj (tsis pub tsawg tshaj 5) | siab tshaj (tsis pub tsawg tshaj 7) | siab tshaj (tsis pub tsawg tshaj 9) |
Thiab tam sim no, raws li kev xav tsis thoob, lwm qhov kev sim siab. Lub lim tiam thib tsib nyuaj heev. Tab sis yog tias koj muaj peev xwm ua kom tiav, ces koj tau los ze zog rau koj lub hom phiaj. Kev tawm dag zog yuav tsum tau ua nyob rau hauv tib kem uas sib haum rau koj qib.
Tom qab kev xeem, nco ntsoov pes tsawg zaus koj tuaj yeem ua tau.
- Puas tau 9 mus rau 11 zaug - theem "thawj", koj yuav tsum tau cob qhia raws li thawj kab ntawm txoj kev npaj.
- Nws puas tau 12 mus rau 14 zaug - theem "nruab nrab", koj yuav tsum tau cob qhia raws li kab thib ob ntawm txoj kev npaj.
- Tau ua ntau dua 14 zaug - qib "zoo", koj yuav tsum tau cob qhia ntawm kab thib peb.
| Thawj hnub | |||
|---|---|---|---|
| Qib ib | nruab nrab qib | qib zoo | |
| teeb 1 | 4 | 6 | 9 |
| teeb 2 | 7 | 10 | 5 |
| teeb 3 | 4 | 4 | 6 |
| teeb 4 | 3 | 4 | 5 |
| teeb 5 | siab tshaj (tsis pub tsawg tshaj 7) | siab tshaj (tsis pub tsawg tshaj 9) | siab tshaj (tsis pub tsawg tshaj 10) |
| Hnub ob | |||
| set 1-2 | 2 | 2 | 3 |
| set 3-4 | 3 | 4 | 5 |
| set 5-6 | 2 | 4 | 5 |
| teeb 7 | 2 | 4 | 4 |
| teeb 8 | siab tshaj (tsis pub tsawg tshaj 8) | siab tshaj (tsis pub tsawg tshaj 10) | siab tshaj (tsis pub tsawg tshaj 11) |
| Hnub peb | |||
| set 1-2 | 2 | 4 | 5 |
| set 3-4 | 3 | 5 | 6 |
| set 5-6 | 3 | 4 | 5 |
| teeb 7 | 3 | 4 | 4 |
| teeb 8 | siab tshaj (tsis pub tsawg tshaj 9) | siab tshaj (tsis pub tsawg tshaj 11) | siab tshaj (tsis pub tsawg tshaj 12) |
Yog li, lub lim tiam thib rau dhau los, ua kev zoo siab rau txhua tus neeg uas muaj peev xwm dhau nws, koj tuaj yeem txaus siab rau koj qhov txiaj ntsig thiab mus rau qhov kev xeem kawg.
Yog tias lub lim tiam tau ua rau koj nyuaj, thiab qhov no tuaj yeem tshwm sim rau ntau tus, koj zoo dua ua nws dua. Ntxiv rau, koj tuaj yeem siv ob peb hnub so.
Yog tias koj nyeem cov kab no, ces koj npaj txhij rau qhov kev xeem zaum kawg. Qhov kev pab cuam no tau tsim kom tom qab dhau nws, ib tus neeg tuaj yeem rub tawm 25 zaug yam tsis muaj kev cuam tshuam. Thiab qhov kev xeem zaum kawg yuav tsum ua qhov kev lees paub ntawm nws.
Koj yuav tsum ua ntau reps li koj ua tau. Qhov kev zov me nyuam, yog tias koj ua raws nws cov lus pom zoo, npaj koj rau qhov no.
Tom qab lub lim tiam thib rau tiav, npaj rau koj tus kheej ob peb hnub so. Noj kom zoo thiab haus dej kom ntau. Muab kev ua haujlwm hnyav rau lub cev thiab tsis txhob ua txhua yam kev tawm dag zog. Koj yuav tsum tau sau lub zog xav tau rau qhov kev xeem zaum kawg.
Siv koj lub sijhawm thaum ua qhov kev xeem. Kev tawg tag nrho ntawm 25 rau hauv cov chunks luv yuav ua rau koj muaj feem ntau thiab ua kom yooj yim rau koj kom ncav cuag koj lub hom phiaj. Ua hauj lwm ntawm lub zog tag nrho yam tsis tuav koj ua pa. Maj mam txav ntawm ib qho rub mus rau lwm qhov kom txog thaum koj tau ua tiav 25 ntawm lawv. Yog tias koj hnov qhov muaj zog ntawm koj cov leeg, koj yuav tsum tau ua pa tob tob, sib sau ua ke lub zog thiab mus ntxiv. Koj yeej yuav ua tiav.
Thiab yog tias nws tshwm sim tias koj tsis tuaj yeem xeem dhau, tsis txhob txhawj, rov qab mus ob peb lub lis piam thiab rov ua dua, koj nyob ze rau koj lub hom phiaj.