Ngati mwatenga nthawi yayitali kuchokera ku masewero olimbitsa thupi kapena mutangoyamba kumene, pulogalamu ya masabata asanu ndi limodziyi ndi malo abwino oti muyambe. Mudzakhazikitsa chizoloŵezi chochita masewera olimbitsa thupi ndi ntchito zosavuta, zosavuta zomwe zimayenda kuchokera sabata ndi sabata.
Ntchito zomwe amapereka zimangokhala zokhazokha ndipo sizigwira ntchito kwa aliyense, kotero zithetsani kuti zikhale zoyenera kuti mugwirizane ndi msinkhu wanu, ndondomeko, ndi zokonda zanu.
Konzekerani Ntchito Zanu
- Onani dokotala wanu ngati muli ndi zowawa kapena zochitika.
- Lembani ziwerengero zanu zofunika ngati mukufuna kufufuza kuperewera kolemera.
- Konzani ntchito yanu . Mapulogalamu a cardio apangidwa kuti athe kuchitidwa pamakina onse a cardio kapena kunja. Ngati makina sali chinthu chanu, m'malo mwazochita zanu (mavidiyo, makalasi, masewera olimbitsa thupi, etc.) kapena sankhani chinthu china chimene mungasangalale nazo.
- Sonkhanitsani zipangizo zanu . Kuti mugwiritse ntchito mphamvu, muyenera kugwiritsa ntchito zipangizo zosiyanasiyana kuphatikizapo mabotolo , mpira wa masewera olimbitsa thupi, magulu omenyana , mankhwala a mankhwala , ndi mphasa. Ngati mwatsopano kuti muphunzitse mphamvu , dziwani nokha ndi zofunikira komanso momwe mungasankhire kulemera kwanu.
1 - Sabata 1 pa 6
Sabata 1 Yang'anani ... Kuwunika Kwambiri
Mphamvu ndi mbali yofunika kwambiri ya ntchito yanu ya cardio ndipo kuphunzira momwe mungayang'anire kungakuphunzitseni momwe thupi lanu limamvera pa ntchito zosiyanasiyana. Pali njira zosiyanasiyana zowunika mphamvu monga:
Cholinga chanu sabata ino ndikuyang'ana pa kukula kwa ntchito yanu. Pa nthawi iliyonse yopanga mafilimu, gwiritsani ntchito njira imodzi pamwambapa kuti muwone momwe mumamvera ndikugwirizanitsa Ntchito Yanu Yomwe Mumayesa pazigawo zanenedwa. Ntchito zambiri zidzakhala pamlingo wocheperapo , zomwe zikutanthauza kuti muli kunja kwa malo anu otonthoza (koma osati kumang'ung'udza ndi kudzikuza). Samalani kuti sabata ino kuti muzindikire kuti mukuchita bwino kwambiri.
Tsiku 1: Cardio, Mphamvu, ndi Kulunjika
Ntchitoyi ndi yaufupi komanso yophweka ndipo iyenera kukutengerani pafupifupi 35-45 Mphindi.
- Ntchito 1 : Woyambitsa Cardio
Kutalika : Mphindi 20 - Ntchito 2 : Mphamvu Yofunika
Kutalika : 10-15 Mphindi
Zida Zofunikira : Kuwala kwonyezimira, mpira wa masewera olimbitsa thupi , kapena mpando ndi mphasa. - Ntchito 3 : Kutonthoza
Tsiku 2: Kuyenda ndi Kutambasula
Lero mulibe ndondomeko yochita masewera olimbitsa thupi, koma ndikuyenda mophweka ndikukhala pansi kuti muthetse mapewa, khosi, ndi nsana.
- Ntchito 1 : Pezani osachepera mphindi 10 kuyenda mofulumira lero.
- Ntchito 2 : Ndakhala pansi
Tsiku 3: Cardio, Mphamvu, ndi Kulunjika
Lero ndondomeko yanu ndi yofanana ndi Tsiku 1, koma ndi zochitika zatsopano za cardio. Lero mungasankhe zochita masewera olimbitsa mphindi 13 kapena kuchita masewera olimbitsa thupi kwa mphindi 10, koma omasuka kuyanjana ndi ntchitoyi ngati mukufuna chinachake.
- Ntchito 1 : Kuyambira Woyamba kapena Kupita Ndege
Kutalika : 10-13 Mphindi - Ntchito 2 : Mphamvu Yofunika
Kutalika : 10-15 Mphindi
Zida Zofunikira : Kuwala kowala, mpira wa masewera kapena mpando ndi matati. - Ntchito 3 : Kutonthoza
Tsiku 4: Mpumulo wogwira ntchito
Palibe kanthu pa nthawi yanu lero, koma yesetsani kukhalabe achangu monga momwe mungathere mwakutenga nthawi, kuyenda, kutambasula ndi kusuntha. Malingaliro ena:
- Gwiritsani ntchito masitepe osachepera katatu lero
- Gwiritsani ntchito ora lanu la masana kuti mutenge maola 10
- Khalani pa mpira wa masewera olimbitsa thupi pamene mukuonera TV
- Yendani galuyo kwa mphindi zisanu
Tsiku 5: Kuyenda ndi Kutambasula
- Ntchito 1 : Pezani osachepera mphindi 10 kuyenda mofulumira lero.
- Ntchito 2 : Ndakhala pansi
Kutalika : 5-10 Mphindi
Tsiku 6: Cardio, Mphamvu ndi Kutambasula
- Ntchito 1 : Woyambitsa Cardio
Kutalika : Mphindi 20 - Ntchito 2 : Mphamvu Yofunika
Kutalika : 10-15 Mphindi
Zida Zofunikira : Kuwala kowala, mpira wa masewera kapena mpando ndi matati. - Zochita 3 : Kutsika Kwambiri
2 - Sabata 2 pa 6
Kwa sabata 2, mudzawona kusintha kochepa kukuthandizani kuti pang'onopang'ono mupite patsogolo. Mudzakhala ndi ntchito yatsopano ya cardio ndipo mutha kuchita ntchito yowonjezereka panthawi yophunzitsira mphamvu.
Monga nthawi zonse, chonde musinthe ntchito kuti mugwirizane ndi msinkhu wanu, ndondomeko, ndi zolinga zanu ndi kumvetsera thupi lanu, ndikupuma masiku owonjezera.
Sabata 2 Yang'anani pa ... FITT
Mlungu uno, cholinga chanu chili pa FITT mfundo , yomwe imatitsogolera pakukhazikitsa mapulogalamu. Mfundo imeneyi ikuphatikizapo:
- Nthawi Zambiri - Sabata ino, mukuchita katatu katatu ndi mphamvu zothandizira katatu, zomwe zikutsatira ndondomeko yoyenera yogwiritsira ntchito zofunikira kuti muyambe ndikukhazikitsa thanzi lanu. Tidzapita patsogolo pulogalamuyi pang'onopang'ono kuwonjezera kuchita masewera olimbitsa thupi.
- Kuwonjezera - Pakapita masabata angapo oyambirira, mumaganizira kwambiri za msinkhu wa 5-6 pa Zomwe Mukuganiza Zowonjezera . Pamene mukupita patsogolo, pang'onopang'ono mutha kusintha masewera olimbitsa thupi anu pogwiritsa ntchito maphunziro ndi njira zina.
- Nthawi - Ntchito yanu inayambira pafupi maminiti 10-20. Mlungu uliwonse, pang'ono ndi pang'ono tidzakhala ndi nthawi yochulukirapo kuti tipeze kupirira ndikuthandizani kuti muwotche kwambiri.
- Mtundu - Ndikofunika kuyamba ndi zinthu zomwe mumakonda, koma nkofunikanso kudutsa ndikusakaniza zinthu kuti thupi lanu ndi malingaliro anu azigwira. Pambuyo pake pulogalamuyi, mudzasankha ntchito zatsopano kuti muwonjezere kuzinthu zanu.
Mukamagwira ntchito mokwanira, nthawi ndi nthawi, mumayamba kuona kulemera kwanu, mafuta a thupi, kupirira ndi mphamvu. Pamene thupi lanu likukonzekera ku ma fitt wanu amasiku ano, ndi nthawi yogwiritsira ntchito imodzi mwa iwo. Purogalamuyi ikuthandizani kuphunzira momwe mungachitire zimenezi.
Tsiku 1: Cardio, Mphamvu, ndi Kulunjika
Pulogalamu yanu ya cardio sabata ino imapanga masewera olimbitsa sabata lapitali ndi mphindi 5 yowonjezera. Mphamvu zanu zolimbitsa thupi ndizofanana, koma mutha kuchita masewera awiri a masewera olimbitsa thupi ndi kupuma pang'ono.
- Ntchito 1 : 25-Minute Cardio
- Ntchito 2 : Mphamvu Yofunika
Kutalika : 2 maselo a ntchito iliyonse, 10-20 Mphindi
Zida Zogwiritsidwa Ntchito : Dumbbells, kuwala mpira kapena mpando - Ntchito 3 : Kutonthoza
Tsiku 2: Kuyenda ndi Kutambasula
Lero mudzachita masewera olimbitsa thupi, koma ndiwonjezerapo mphindi zisanu. Inu mutsirizitsa ndi wokhala atayang'ana kumbuyo, pamutu, ndi mapewa.
- Ntchito 1 : Pezani osachepera mphindi 15 kuyenda mofulumira lero.
- Ntchito 2 : Ndakhala pansi
Tsiku 3: Cardio, Mphamvu, ndi Kulunjika
Mapulogalamu anu atsopano a cardio lero amaphatikizapo kuphunzitsidwa nthawi ndi makina kapena chochita chilichonse chimene mwasankha.
- Phunziro 1 : Kutseka Kwambiri
Kutalika : Mphindi 21
- Ntchito 2 : Mphamvu Yofunika
Kutalika : 2 maselo a ntchito iliyonse, 10-20 Mphindi
Zida Zogwiritsidwa Ntchito : Dumbbells, kuwala mpira kapena mpando. - Ntchito 3 : Kutonthoza
Tsiku 4: Mpumulo wogwira ntchito
Palibe kalikonse pa nthawi yanu lero, koma yesetsani kukhala achangu mwakukhoza kwanu mwakutenga nthawi, kuyenda, kutambasula, ndi kusunthira. Malingaliro ena:
- Sewani masewera olimbitsa thupi, monga Wii Fit Plus
- Chitani zina kapena pushups pamene mukuwonerera TV
- Chotsani TV mwamsanga ndi kutambasula kwa mphindi zingapo musanayambe kugona
- Yendani galuyo kwa mphindi zisanu
Tsiku 5: Kuyenda ndi Kutambasula
- Ntchito 1 : Pezani osachepera mphindi 15 kuyenda mofulumira lero.
- Ntchito 2 : Ndakhala pansi
Tsiku 6: Cardio, Mphamvu ndi Kutambasula
- Ntchito 1 : 25-Minute Cardio
- Ntchito 2 : Mphamvu Yofunika
Kutali : 2 maselo a zochitika zonse, 10-20 mphindi
Zida Zogwiritsidwa Ntchito : Dumbbells, kuwala mpira kapena mpando - Ntchito 3 : Kutonthoza
3 - Sabata 3 pa 6
Mlungu uno, mudzawona kusintha kwakukulu mu ndandanda yanu kuyambira masabata apitawo. Tikukulitsa ante mwa kugawa ntchito yanu ya cardio ndi mphamvu, kukupatsani masiku atatu a cardio ndi masiku awiri olimbitsa mphamvu. Pogawaniza ntchito yanu, mungapereke mphamvu zambiri pazochitika zonse, zomwe zingakupangitseni kukonza ntchito zanu ndikuchita zambiri ndi nthawi yanu yogwiritsira ntchito.
Sabata 3 Yang'anani pa ... Kupita Patsogolo
Chimodzi mwa zinthu zofunika kwambiri zomwe mungachite pa ulendo wanu ndizomwe mukuwona kuti mukupita patsogolo. Kudziwa komwe iwe uli ndi momwe ukukhalira ndikofunikira kuti ukhale ndi chidwi komanso kudziwa kuti uli pa njira yoyenera. Malingaliro ena:
- Kulemera kwa kulemera kwa thupi - Kulemera kwa thupi ndi njira yodziwika bwino yowunikira momwe mukuchitira, koma kumbukirani kuti kutaya thupi nthawi zambiri kumakhala pang'onopang'ono kusiyana ndi momwe tikuyembekezera ndipo zingatenge masabata kapena miyezi kuti tiwone kusintha kwakukulu. Mukhoza kuyeza izi mwa kudziyeza nokha, kutenga miyeso yanu , kutenga thupi lanu kuyesedwa , ndi / kapena kuzindikira momwe mukuwonekera kapena momwe zovala zanu zimayendera.
- Ntchito Zomaliza Zatsirizidwa - Njira ina yowunika chitukuko chanu ndi kuganizira zochepa pa zotsatira ndi zina paulendo. Ngati mukufuna kulemera, mukudziwa kuti mukufunika kuchita masewera olimbitsa thupi nthawi zonse. Kukhazikitsa cholinga kuti mutsirize ntchito zinazake sabata iliyonse kungakuthandizeni kuti mukhale osamala pazokambirana zanu.
- Kupititsa patsogolo zaumoyo - Kuchita masewera olimbitsa thupi kungakuchititseni zambiri kuposa kukuthandizani kuchepetsa thupi. Zingakuthandizeninso kugona bwino, kukupatsani mphamvu zambiri kapena kuchita zinthu zosavuta tsiku ndi tsiku. Ganizirani zomwe mukufuna kukonza (mwachitsanzo, kukwanitsa kukwera masitepe ogwira ntchito popanda kutuluka, kukwanitsa kusewera ndi ana anu kapena zidzukulu osatopa, ndi zina zotero) ndikulembapo pamlungu wanu uliwonse mndandanda. Mlungu uliwonse, fufuzani nokha kuti muone kutalika kwake.
- Mphamvu ndi Kupirira - Zimakulimbikitsani pamene muwona ndikumverera nokha kukhala wamphamvu. Kuwona momwe angayimire, kuchuluka kwake ndi kulemera kwake komwe mumagwiritsa ntchito sabata iliyonse kungakuuzeni ngati mukukhala olimba ndikuzindikira kuti zovuta zimakhala zosavuta.
Tsiku 1: Cardio ndi Stretch
Mafilimu a cardio lero amayamba pa ntchito yapitayi, ndikukutengerani masewera olimbitsa thupi opitirira 30.
- Ntchito 1 : 30-Minute Cardio
- Ntchito 2 : Kutambasula ndi Mabungwe
Tsiku lachiwiri: Mphamvu zonse za thupi ndi Yoga
Kulimbikitsidwa kwa masiku ano kwa mphamvu kumapereka machitidwe ochuluka kuposa kalembedwe ka ntchito, zomwe zikutanthauza kukula kwambiri ndi zovuta. Pulogalamuyi, mudzachita masewera awiri a masewera 15 a ntchito iliyonse, kupumula masekondi 20-30 pakati pa maselo.
- Ntchito 1 : Mphamvu Yonse ya Thupi
- Kutalika : magawo awiri a 15 abwereza, 30-45 Mphindi
- Zida Zogwiritsidwa Ntchito : Dumbbells, barbells (choloweza m'malowa ngati akufunika), sitepe kapena benchi, mpira wa masewera olimbitsa thupi, ndi gulu lokaniza.
- Zolemba 2 : 10-Minute Yoga (Mwachidziwitso)
Tsiku 3: Mpumulo wogwira ntchito
Palibe kalikonse pa nthawi yanu lero, koma yesetsani kukhala achangu mwakukhoza kwanu mwakutenga nthawi, kuyenda, kutambasula, ndi kusunthira. Malingaliro ena:
- Valani pedometer tsiku lonse ndikuyesera kupeza masitepe 5,000
- Yendani kuzungulira nyumba nthawi iliyonse malonda akubwera panthawi yomwe mumawonetsera TV
- Yambani kuyenda 2 pafupi ndi malo oyimitsa magalimoto kuntchito musanalowemo
- Yendani galuyo kwa mphindi zisanu
Tsiku lachinayi: Pakati pa Cardio ndi Kuwongolera
Mapulogalamu atsopano a masiku ano amachititsa nthawi yanu yogwira ntchito mpaka maminiti 25 ndipo zimakutengerani pang'ono pa malo anu otonthoza.
- Phunziro 1 : Kutenga Cardio
Kutalika : 25 Min - Ntchito 2 : Kutambasula ndi Mabungwe
Tsiku 5: Mphamvu Yonse ya Thupi
- Ntchito 1 : Mphamvu Yonse ya Thupi
- Kutalika : magawo awiri a 15 abwereza, 30-45 Mphindi
- Zida Zogwiritsidwa Ntchito : Dumbbells, barbells (m'malo obwera mmalo ngati amafunikira), sitepe kapena benchi, mpira wa masewera olimbitsa thupi, ndi gulu lokaniza.
Tsiku 6: Cardio ndi Stretch
- Ntchito 1 : 30-Minute Cardio
- Ntchito 2 : Kutambasula ndi Mabungwe
4 - Sabata 4 la 6
Sabata ino, tikutsalira kuti tikupatseni nthawi yowonjezera. Izi zikutanthauza kuti mudzachita zomwezo sabata lapitayi popanda zochitika zatsopano, zovuta kapena kusintha. Ndikofunika kuti mudzipatse nthawi kuti muyambe kuchita masewera olimbitsa thupi, yesetsani kusonyeza zomwe mumachita, ndi kuzindikira momwe zinthu zikuyendera.
Ganizirani pa ... Kudzipindulitsa Nokha
Kukhalabe olimbikitsidwa kuchita masewera olimbitsa thupi sikophweka nthawi zonse, koma kumathandiza kudzipindula nokha pokwaniritsa zolinga zanu. Mlungu uno, cholinga chanu ndikulingalira momwe mungadzipezere. Malingaliro ena:
- Konzani mankhwala odzoza minofu, nkhope, kapena mankhwala ena
- Sakani nyimbo yatsopano
- Tengani nthawi kuti muwerenge buku, mvetserani nyimbo, kapena muzisangalala
- Konzani ulendo wamtsogolo kapena ulendo
- Pitirizani kuchita zinthu zomwe mumakonda
Kodi mudzadzipindula bwanji sabata ino? Konzani izi tsopano kuti mutha kuziyembekezera sabata yonse.
Tsiku 1: Cardio ndi Stretch
- Ntchito 1 : 30-Minute Cardio
- Ntchito 2 : Kutambasula ndi Mabungwe
Tsiku 2: Mphamvu Yonse ya Thupi
- Ntchito 1 : Mphamvu Yonse ya Thupi
Kutalika : magawo awiri a 15 abwereza, 30-45 Mphindi
Zida Zofunikirako : zitoliro, mabulosi, masitepe kapena benchi, masewera olimbitsa thupi, ndi gulu lokaniza
Tsiku 3: Mpumulo wogwira ntchito
Palibe kanthu pa nthawi yanu lero, koma yesetsani kukhalabe olimba kwambiri momwe mungathere. Malingaliro ena:
- Sungani osachepera maola 20 lero
- Lengezani 'No TV' usiku ndikusewera masewera ndi banja lanu
- Onani ntchito zambiri zimene mungachite lero popanda kukhala pansi
- Khalani pa mpira wa masewera olimbitsa thupi pamene mukugwira ntchito pa kompyuta
Tsiku lachinayi: Pakati pa Cardio ndi Kuwongolera
- Phunziro 1 : Kutenga Cardio
- Ntchito 2 : Kutambasula ndi Mabungwe
Tsiku 5: Mphamvu Yonse ya Thupi
- Ntchito 1 : Mphamvu Yonse ya Thupi
Kutalika : magawo awiri a 15 abwereza, 30-45 Mphindi
Zida Zofunikirako : zitoliro, mabulosi, masitepe kapena benchi, masewera olimbitsa thupi, ndi gulu lokaniza
Tsiku 6: Cardio ndi Stretch
- Ntchito 1 : 30-Minute Cardio
- Ntchito 2 : Kutambasula ndi Mabungwe
5 - Sabata 5 la 6
Mlungu uno, mukufika kumapeto kwa pulogalamuyo, ndipo patapita sabata lapitalo, tikuwonjezera vutoli ndi ntchito yatsopano komanso tsiku lochita masewera olimbitsa thupi. Izi zikutanthauza kuti mukugwiritsa ntchito masiku asanu ndi limodzi sabata ino, ngakhale kuti nthawi zonse izi ndizosankha.
Sabata 5 Yang'anani pa ... Kupanikizika Kwambiri
Sabata ino, ndikufuna kuti muganizire pazomwe mukukumana nazo. Mwapadera, kodi mukulimbikitsidwa bwanji ndipo mukugwira ntchito yothandiza kuthetsa mavuto enawa? Kaya mukuchita masewera olimbitsa thupi kapena kupuma mokwanira, kuchita masewera olimbitsa thupi kungathandize kuthetsa mavuto, kuchepetsa nkhawa, ndi kukupatsani mphamvu zowonjezera tsiku lililonse.
Ganizirani momwe mumamvera mukamaliza ntchito. Kodi mumamva kuti ndinu olimbikitsidwa ndipo mukukonzekera tsiku lomwelo? Ngati ndi choncho, muli pa njira yoyenera. Ngati mukumva bwino, izi zikhoza kukhala chizindikiro kuti mukuchita zambiri ndipo mungafunike kupumula.
Tsiku 1: Cardio Medley ndi Otambasula
Mafilimu a cardio amasiku ano amakupatsani mphindi 40 pogwiritsa ntchito kachipangizo kakang'ono, mphunzitsi wamakono, komanso njinga.
- Ntchito 1 : Cardio Medley
- Zida Zofunikira : Treadmill, Elliptical, ndi Stationary Bike (kapena makina atatu a cardio)
- Ntchito 2 : Kutsika Kwambiri
Tsiku lachiwiri: Thupi lonse limapangidwanso ndi Yoga
Kulimbikitsana kwamasiku ano kumakufikitsani kuntchito yotsatira ndi machitidwe atsopano (ndi amphamvu) ndi mawonekedwe atsopano omwe amachititsa mphamvu ndikusunga nthawi.
- Ntchito 1 : Kuwonetsa Thupi lonse
Kutalika : 40-60 Min
Mzere : Beg / Int
Zida Zogwiritsidwa Ntchito : ma barbell (akhoza kugwiritsidwa ntchito pansi pano ngati kuli kofunika), zinyama zosiyanasiyana zolemera, phazi kapena benchi ndi masewera olimbitsa thupi - Ntchito 2 : Yoga Mmawa ndi Madzulo
Tsiku 3: Mpumulo wogwira ntchito
Palibe kanthu pa nthawi yanu lero, koma yesetsani kukhalabe achangu monga momwe mungathere mwakutenga nthawi, kuyenda, kutambasula ndi kusuntha.
Tsiku lachinayi: Pakati pa Cardio ndi Kuwongolera
Masiku ano mumapeza mapulogalamu atsopano a cardio omwe amaphatikizapo mapiri ndi sprints kukakamiza Mphamvu 8 pa Tsatanetsatane wa Tsatanetsatane .
- Phunziro 1 : Kutenga Cardio
Kutalika : 30 Min - Ntchito 2 : Ndakhala pansi
Tsiku 5
- Ntchito 1 : Kuwonetsa Thupi lonse
Kutalika : 40-60 Min
Zida Zofunikira : zojambula zosiyanasiyana zolemera, sitepe kapena nsanja, ma-barbells, ndi mpira wa masewera olimbitsa thupi
Tsiku 6: Cardio ndi Stretch
Kuchita masewera olimbitsa thupi lero ndi kosavuta komanso kosavuta, kusuntha pakati pa Mzere 5 ndi 6.
- Ntchito 1 : Cardio Endurance
Ntchito 2 : Kutambasula ndi Mabungwe
Tsiku 7: Bonus Cardio
Sabata ino, tikuwonjezera vutoli powonjezera bonus cardio. Sankhani ntchito iliyonse ndikugwira ntchito mofulumira, mofulumira kwa mphindi 20.
6 - Sabata 6 la 6
Tikuyamikira chifukwa chochita zimenezi mpaka pano! Sikovuta kuyamba pulogalamu yochita masewera olimbitsa thupi, ndipo ndizovuta kwambiri kuti muzilitse. Mwachita zomwezo potsatira ndondomekoyi.
Tikukulunga sabata ino ndi ndondomeko yomweyi komanso ntchito yomwe mwatsatira sabata yatha, kotero palibe kusintha kwakukulu komwe mungadandaule nazo.
Sabata 6 Yang'anani pa ... Ndi chiyani Chotsatira?
Ndikofunika kuti mupitirize kukula mwakhama kwambiri kuti mupange, kotero ganizirani zomwe zikutsatira. Njira imodzi ndipitirize kugwira ntchito zomwezo, kapena gwiritsani ntchito mfundo zotsatirazi kuti mupite patsogolo:
- Kupita Patsogolo - Nkhaniyi ikuwonetsa momwe mungasinthire ntchito yanu pazovuta zina.
- Kusintha Ntchito Zanu - Pano muphunzira momwe mungasinthire mphamvu zanu.
Tsiku 1: Cardio Medley ndi Otambasula
- Ntchito 1 : Cardio Medley
Kutalika : 40 Min
Zida Zofunikira : makina othamanga, elliptical ndi mabasiketi (kapena makina atatu a cardio) - Ntchito 2 : Kutsika Kwambiri
Tsiku lachiwiri: Thupi lonse limapangidwanso ndi Yoga
- Ntchito 1 : Kuwonetsa Thupi lonse
Kutalika : 40-60 Min
Mzere : Beg / Int
Zida Zogwiritsidwa Ntchito : ma barbell (akhoza kugwiritsidwa ntchito pansi pano ngati kuli kofunikira), zinyama zosiyanasiyana zolemera, phazi kapena benchi, ndi mpira wa masewera olimbitsa thupi - Ntchito 2 : Yoga Mmawa ndi Madzulo
Tsiku 3: Mpumulo wogwira ntchito
Inu mukudziwa choti muchite pano.
Tsiku lachinayi: Pakati pa Cardio ndi Kuwongolera
- Phunziro 1 : Kutenga Cardio
Ntchito 2 : Ndakhala pansi
Tsiku 5
- Ntchito 1 : Kuwonetsa Thupi lonse
Kutalika : 40-60 Min
Zida Zofunikirako : Dumbbells, sitepe, barbells, ndi masewera olimbitsa thupi
Tsiku 6: Cardio ndi Stretch
- Ntchito 1 : Cardio Endurance
Kutalika : 35 Min - Ntchito 2 : Kutambasula ndi Mabungwe
Tsiku 7: Bonus Cardio
Mungathe kuchita chimodzimodzi Bonus Cardio omwe munachita sabata yatha, kapena musankhe chinachake chatsopano.