txheem
50 rub tawm
50 Pull-Up Program yog ib qho kev tawm dag zog uas yuav pab koj txhim kho koj lub zog thiab lub cev. Cov neeg feem coob tsis tuaj yeem rub tau kaum zaug, thiab tsuas yog ob peb tus tuaj yeem ua tau ntau tshaj 15 rub-ups. Qhov kev cob qhia no yog tsim los pab koj rub tawm yam tsawg 30 zaug.
Puas yog 30 lossis 50?
Qhov kev pab cuam no yog sau txog 50 rub-ups. Qhov no yog ntau heev thiab nws nyuaj heev kom ua tiav nws. Ua ncaj ncees, thaum koj ntaus 30 lub puab tsaig nws yuav yog qhov ua tau zoo kawg nkaus. Thiab 30 rub-ups yuav zoo kawg nkaus kom muaj kev noj qab haus huv, tsim cov leeg thiab koj tsis tas yuav ua ntxiv. Txawm li cas los xij, yog tias koj xav ua ntau dua, peb muaj 50 rub-ups rau koj 🙂
Kev cai lij choj
- Kuaj. Ua kom muaj ntau qhov rub tawm raws li koj tuaj yeem ua ua ntej pib qhov program. Tsis txhob sim gloss tshaj koj cov txiaj ntsig, lossis koj yuav tsis tuaj yeem ua tiav qhov program. Qhov kev ntsuam xyuas yuav pab txiav txim siab txog koj qib qoj ib ce.
- Xaiv lub voj voog kev cob qhia raws li koj cov txiaj ntsig. Piv txwv li, yog tias koj tau ua 7 rub-ups, ces koj yuav tsum pib nrog lub voj voog ntawm 6-8 rub-ups.
- Txuas ntxiv nrog qhov kev pab cuam lub voj voog. Nco ntsoov so tsawg kawg ib hnub ntawm kev tawm dag zog. Thiab tom qab txhua qhov kev tawm dag zog thib peb - tsawg kawg 2 hnub. Yog tias koj tsis so koj cov leeg, koj cov txiaj ntsig tsuas yog txo qis. Qee tus neeg pom tias so ntev dua ntawm kev tawm dag zog txhim kho lawv cov txiaj ntsig.
- So 120 vib nas this lossis ntau dua ntawm cov teeb tsa.
- Yog tias thaum lub sijhawm koj ua haujlwm koj tsis tuaj yeem ua tiav tag nrho cov txheej txheem, tsis txhob txhawj txog nws. Siv ob hnub so thiab sim dua.
- Thaum kawg ntawm lub voj voog, so tsawg kawg yog ob hnub thiab ua qhov kev sim dua. Nws yuav qhia koj tias lub voj voog twg yuav ua ntxiv mus. Yog tias koj pom koj tus kheej hauv tib lub voj voog uas koj tau nyob hauv, ces nws yog qhov zoo dua los rov ua dua dua li pib qhov txuas ntxiv thaum koj tseem tsis tau npaj.
- Ua raws li cov lus qhia no kom txog thaum koj mus txog lub voj voog kawg (tshaj 40 rub tawm). Tom qab ua tiav nws, koj yuav muaj lub cev zoo thiab tuaj yeem sim ua 50 rub-ups. Tab sis nco ntsoov, 30 twb zoo heev.
Yuav ua li cas rub kom raug
Kev cob qhia voj voog
Tsawg dua 4 rub-ups
Yog tias nyob rau hauv qhov kev xeem koj ua 0-5 rub-ups, ces nws yog qhov zoo tshaj los pib nrog negative rub-ups… Qhov no yuav ntxiv dag zog rau koj cov leeg thiab npaj koj rau lwm lub voj voog. Lawv tau ua raws li hauv qab no:
- Es tsis txhob rub koj lub cev, siv lub rooj zaum los dai ntawm lub bar (koj lub puab tsaig yuav tsum nyob saum lub bar).
- Txav lub rooj zaum mus rau sab thiab maj mam nqis mus txog thaum koj dai ntawm caj npab ncaj ncaj.
- Sim nqis kom qeeb li sai tau (tsawg kawg 3 vib nas this).
| Hnub | Cov mus ze | Tag nrho cov | ||||
|---|---|---|---|---|---|---|
| 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 rub-ups
Ntawm no, raws li nyob rau hauv lub voj voog dhau los, koj yuav tsum ua negative rub-ups.
| Hnub | Cov mus ze | Tag nrho cov | ||||
|---|---|---|---|---|---|---|
| 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 rub-ups
| Hnub | Cov mus ze | Tag nrho cov | ||||
|---|---|---|---|---|---|---|
| 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 rub-ups
| Hnub | Cov mus ze | Tag nrho cov | ||||
|---|---|---|---|---|---|---|
| 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 rub-ups
| Hnub | Cov mus ze | Tag nrho cov | ||||
|---|---|---|---|---|---|---|
| 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 rub-ups
| Hnub | Cov mus ze | Tag nrho cov | ||||
|---|---|---|---|---|---|---|
| 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 rub-ups
| Hnub | Cov mus ze | Tag nrho cov | ||||
|---|---|---|---|---|---|---|
| 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 rub-ups
| Hnub | Cov mus ze | Tag nrho cov | ||||
|---|---|---|---|---|---|---|
| 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 rub-ups
| Hnub | Cov mus ze | Tag nrho cov | ||||
|---|---|---|---|---|---|---|
| 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 rub-ups
| Hnub | Cov mus ze | Tag nrho cov | ||||
|---|---|---|---|---|---|---|
| 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 |
Ntau tshaj 40 rub-ups
| Hnub | Cov mus ze | Tag nrho cov | ||||
|---|---|---|---|---|---|---|
| 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 |