Evil Russian Push-Up Program

Garage Development

Iqukethe izikhangiso

Mayelana nalolu hlelo lokusebenza

Lolu hlelo luzokusiza ukuthi uthole izaziso ngesikhathi bese udinga ukwenza inombolo ethize ye-Push-Ups usebenzisa uhlelo lwe-Evil Russian "Hit the Deck". Ngeke udinga ukusetha izikhumbuzi bese ukwenza, yenza noma yini okwenzayo bese ulinda izaziso. Futhi lolu hlelo lusiza ukubona inzuzo yakho ekuzivocavoca.

Okuningi mayelana nohlelo olubi lwe-Russian:
Ngaphambi kokuba umshini wokunyathelisa ibhentshi ukhanyiswe kwelinye ilanga le-powerlifter, ekuqaleni ukuphakama kwakuyisilinganiso sangempela somuntu. Amadoda ayikhulu ahlukanisa amadoda abafana; abesifazane besifazane. Noma kunjalo. Uzokala kanjani?

Kuhle kakhulu uma ulandela lolu hlelo.

Kulungile, ngakho-ke awuhlezi ukujoyina ama-marines- ukulahleka kwakho, inzuzo yabo- kungani kufanele ungikhathaze unginike ikhulu? Ngoba, uma uqeqesha ngendlela efanele, le drill up-up uzogcwalisa ama-pecs akho, ahlasele futhi ahambe ngokushesha kunomugqa we-jarring angahlanza indlu yangasese nge-brush yayo.

Isibi saseRashiya "sishaya uhlelo lwendawo":


IVEKE 1

Mon: Ukuhlola okungu-100%, ukulinganisa (RI) 30% Ukubeka imvamisa (SF) 60 iminithi
Amayelana: RI 50% SF 60 min
Wed: RI 60% SF 45 min
NgoLwesibili: RI 25% SF 60 min
NgoLwesihlanu: RI 45% SF 30 min
Sat: RI 40% SF 60 min
Ilanga: RI 20% SF 90 min

ISONTO 2

Mon: Ukuhlola okungu-100% RI 35% SF 45min
Amaphesenti: RI 55% SF 20 min
Wed: RI 30% SF 15 min
NgoLwesibili: RI 65% SF 60min
NgoLwesihlanu: RI 35% SF 45 min
Sat: RI 45% SF 60 min
Ilanga: RI 25% i-SF120 min

ISONTO 3

I-Mon: ukuhlola okungu-100%


Uhlelo oluchazwe eshadini ngenhla luzichaza. Vele uphonsa bese unginika iphesenti ecacisiwe yokuhamba kwakho okuhle kokugcina ngesikhathi esinikeziwe isikhathi sonke usuku lonke. Isibonelo, uma uphumelele ama-push-ups angu-50 ekuvivinyweni kwakho, yenza 25 ngosuku olubiza ukuthi u-50% ubukhulu obuningi. NgoMsombuluko, zivivinye ngokweseti eyodwa bese wenza amasethingi empumalanga usuku lonke. Uzoyithanda iphompo njalo!

Yini entsha

Fixed minor bugs