Amaviki angu-12 wokuHlola ukuHlelwa koHlelo Lokuzivocavoca

Qala kuhlelo lwakho lokulahlekelwa kwesisindo

Uma umgomo wakho ukuqala ukuzivocavoca nokulahlekelwa isisindo, lolu hlelo lwezinsuku ezingu-12 lunikeza wonke amathuluzi okudingayo ukuqala ukuzivocavoca. Uzothola:

Uma lokho kukuzwakala kuhle kuwe, qhubeka ufunda ukuze uthole ukuthi ungaqala kanjani.

Isinyathelo Sakho Sokuqala

Ngaphambi kokuba uphahla izicathulo zakho zokuzikhandla, isinyathelo sakho sokuqala ukuzinikela ohlelweni lwakho nsuku zonke. Kungakhathaliseki ukuthi yini enye eyenzekayo empilweni yakho, zikhumbuze imigomo yakho yokuzivocavoca futhi unikeze umsebenzi wakho kuqala.

Bhala phansi bese uyiphatha njenganoma yimuphi omunye ukuqokwa ungaphuthelwa. Futhi, uma uzithola uwela enqoleni yokuqina, ungakhathazeki. Lolu hlelo luzokusiza ukuthi ugobe ngokujulile futhi uthole amandla okuqhubeka. Ungathola ukuthi kuyasiza ukugcina iphephandaba lokufundisa ukulandelela inqubekelaphambili yakho futhi ikugcine endleleni efanele.

Uma ungakaze usebenzise ngaphambili, hlola uMqambi Wokuqala ukuze uthole izinto eziyisisekelo zokuqalisa. Uma ufuna ukusebenza okunamandla, hamba kusikhungo sami sokusebenzela ukuze uthole imibono eyengeziwe. Shintsha ukusebenza ukuze uvumelane nezinga lakho lokuzivocavoca.

Ngaphambi kokuba uqale:

Lokhu akulona uhlelo olulula lokulandela - Akukho hlelo olulula, ngakho nje yenza konke okusemandleni akho. Amanye amasonto uzokwenza okuhle nabanye ongeke ukwazi. Kuvamile. Qinisekisa ukulalela umzimba wakho futhi wenze okulungile kuwe. Wonke umsebenzi okukunika wona uyisiphakamiso, ngakho-ke faka ngokuzenzekelayo ukusebenza kwakho uma ngabe i-mine ingasebenzi kuwe.

Isinyathelo sakho sokuqala ekuqaliseni ukusetha imigomo yakho futhi uzilungiselele uhlelo lwakho olusha lokuzivocavoca ngezicathulo ezifanele, izingubo, nemishini. Uzofuna ukuthola izilinganiso eziyisisekelo phansi (isisindo, izilinganiso, njll) ukuze ukwazi ukulandelela inqubekelaphambili yakho.

Amaviki akho okuqala angu-4

Ikhalenda elilandelayo lihlanganisa yonke i-cardio, amandla, umgogodla wokusebenza nokuzivumelanisa nezimo ukuze uqale phakathi namaviki akho okuqala angu-4. Amasonto amaningi ahlanganisa ukusebenza okuyisisekelo kwama-cardio amathathu, ukusebenza okuyisisekelo okungu-3 nezinsuku ezimbili zokuqeqesha amandla. Isonto ngalinye, ukusebenza kwakho kuzoshintsha kancane ukuze ube namandla nokukhuthazela kancane kancane ukuze uqhubekele esigabeni esilandelayo sohlelo.

Uma uzizwa ukhathele, ukhathazekile noma ukhulelwe, zikhululeke ukuthatha izinsuku zokuphumula ezengeziwe.

Uma uneminye imisebenzi ye-cardio oyithandayo, ungaphinda uwafake esikhundleni lapho uthanda khona.

Iviki 1

Isonto 2

Isonto 3

Liviki 4

Mon - Khetha 1

~ Izikhathi ze-Beg
~ Beg Elliptical
~ Yenza owakho

~ Ukunciphisa Umzimba Ophansi

Mon - Khetha 1

~ Amaminithi angu-25
~ Khetha owakho

~ Ukuqoqa umzimba wonke

Mon - Khetha 1

~ Amaminithi angu-25
~ Khetha owakho

~ Ukuqoqa umzimba wonke

Mon - Khetha 1

~ 25-Min Cardio
~ Khetha owakho

~ Ukuqoqa umzimba wonke

I-Tues

~ Amandla Aphelele Emzimbeni - isethi e-1
~ Isiqalo se-Abs

I-Tues

~ Amandla Aphelele Emzimbeni - 2 amasethingi
~ Isiqalo se-Abs

I-Tues

~ Amandla Aphelele Emzimbeni -2 asetha
~ Amandla amakhulu / Yelulela

I-Tues

~ Amandla Aphelele Emzimbeni-2 amasethingi
~ Amandla amakhulu / Yelulela

Wed - Khetha 1

~ 20-Min Cardio
~ Khetha owakho

~ Ukunciphisa Umzimba Ophansi

Wed - Khetha 1

~ Izikhathi ezincane ezingu-20
~ Khetha owakho

~ Ukuqoqa umzimba wonke

Wed - Khetha 1

~ Khetha ukusebenza oku-1-3
~ Khetha owakho

~ Ukunciphisa Umzimba Ophansi

Wed - Khetha 1

~ Khetha ukusebenza oku-1-3
~ Khetha owakho

~ Ukuqoqa umzimba wonke

Ngehora

~ Amandla Aphelele Emzimbeni - isethi e-1
~ Isiqalo se-Abs

Ngehora

Ukuphumula okusebenzayo

Ngehora

Ukuphumula okusebenzayo

Ngehora

~ Amandla Aphelele Emzimbeni -2 asetha

Thu - Khetha 1

~ Izikhathi ze-Beg
~ Beg Elliptical
~ Yenza owakho

~ Ukunciphisa Umzimba Ophansi

Thu - Khetha 1

~ 20-Min Cardio
~ Khetha owakho

~ Ukunciphisa Umzimba Ophansi

Thu - Khetha 1

~ 25-Minute Cardio
~ 10-Min Blast izikhathi ezingu--2.5
~ Khetha owakho

~ Ukuqoqa umzimba wonke

Thu - Khetha 1

~ Izikhathi ze-Beg
~ Beg Elliptical
~ Yenza owakho

~ Ukunciphisa Umzimba Ophansi

Sat

Isiqalo se-Abs

Sat

Amandla Amandla Ophelele - isethi engu-1

Sat

Ingqikithi Yomzimba Yonke - amasethi amabili

Sat

I-Abs neCore Workout

Ilanga

Ukuphumula

Ilanga

Ukuphumula

Ilanga

Ukuhamba ngamaminithi angu-10

Ilanga

Ukuhamba amaminithi angu-15

Amaviki akho alandelayo angu-4

Sithuthukisa izinto ngokukhulisa isikhathi sakho se-cardio futhi unamandla amasha, i-cardio, ingqalasizinda nokuzivumelanisa nezimo ukuzama. Ngokuvamile, thatha izinsuku zokuphumula ezengeziwe uma kudingeka futhi uzizwe ukhululekile ukufaka esikhundleni sokusebenza kwakho uma ngabe noma yikuphi kwalokhu kusebenza akusebenzi kuwe.

Iviki 1

Isonto 2

Isonto 3

Liviki 4

Mon - Khetha 1

~ Okusha! Izikhala ze-Beg -Level 3
~ Yenza owakho

~ Okusha! Ukunciphisa umzimba wonke

Mon - Khetha 1

~ Izikhala ze-Beg -Level 3
~ Yenza owakho

~ Ukuqoqa umzimba wonke

Mon - Khetha 1

~ 2-3 amasethi, 10-Min Cardio
~ Khetha owakho

~ Ukuqoqa umzimba wonke

Mon - Khetha 1

~ Khetha Okusebenza Oku-1-3 ~ Yenza owakho

~ Ukunciphisa Umzimba Ophansi

I-Tues

~ Okusha! Amandla Amandla Omzimba / Ukulinganisa 1 isethi
~ Amandla amakhulu / Yelulela

I-Tues

~ Inani eliphelele lomzimba / ukulinganisa 1 isethi
~ Amandla amakhulu / Yelulela

I-Tues

~ Amandla onke Amandla / Ukulinganisa 2 amasethingi
~ Abs and Core Workout

I-Tues

~ Amandla onke Amandla / Ukulinganisa 2 amasethingi
~ Abs and Core Workout

Wed - Khetha 1

~ 25-Min Cardio
~ Khetha owakho

~ Ukunciphisa Umzimba Ophansi

Wed - Khetha 1

~ Okusha! I-2-3 isethi, i-10-Min Cardio
~ Khetha owakho

~ Ukuqoqa umzimba wonke

Wed - Khetha 1

~ Khetha oku-1 kwezingu-3 zokusebenza
~ Khetha owakho

~ Ukunciphisa Umzimba Ophansi

Wed - Khetha 1

~ 3 amasethi, 10-Minute Cardio
~ Khetha owakho

~ Ukuqoqa umzimba wonke

Ngehora

~ Inani eliphelele lomzimba nokulinganisela 1 kusethwe
~ Isiqalo se-Abs

Ngehora

Ukuphumula okusebenzayo

Ngehora

Ukuphumula okusebenzayo

Ngehora

~ Amandla onke Amandla / Ukulinganisa 2 amasethingi
~ Ukusebenza Okuyinhloko Yonke

Thula -Khetha 1

~ Izikhala ze-Beg -Level 3
~ Yenza owakho

~ Ukuqoqa umzimba wonke

Thu - Khetha 1

~ 25-Min Cardio
~ Khetha owakho

~ Ukunciphisa Umzimba Ophansi

NgoLwesihlanu

I-Cardio ne-Strength Circuit

NgoLwesihlanu

Ukuphumula okusebenzayo

Sat

Okusha! Ukusebenza Okuyinhloko Okuphelele

Sat

~ Inani eliphelele lomzimba / ukulinganisa 1 isethi

Sat

Ukusebenza Okuyinhloko Okuphelele

Sat

I-Cardio ne-Strength Circuit

Ilanga

Ukuphumula

Ilanga

Ukuphumula

Ilanga

Ukuhamba ngamaminithi angu-10

Ilanga

Ukuhamba amaminithi angu-15

Amaviki akho okugcina angu-4

Amaviki akho okugcina amane athatha izinto ezingeni eliphakeme ngezinhlelo ezintsha zokusebenza kwe-cardio, ukusebenza okusha kwamandla omzimba omusha futhi, ekupheleni kohlelo, ukusebenza okusemzimbeni okuphezulu nokuphansi ukuze kunselele amaqembu amaningi ama-muscle futhi kukusize ukwakha izicubu ezinomzimba eziqinile. Uzophinde uqaphele ukusebenza kokuqeqeshwa kwesifunda esisha, okulungile ngesikhathi sokulondoloza ngenkathi kukusiza ukuthi ushise amakholori amaningi.

Iviki 1

Isonto 2

Isonto 3

Liviki 4

Mon - Khetha 1

~ 3 amasethi, 10-Min Cardio
~ Yenza owakho

~ Okusha! I-yoga engu-10

Mon - Khetha 1

~ Okusha! 35-Min Boredom Buster
~ Yenza owakho

~ Ukunciphisa Umzimba Ophansi

Mon - Khetha 1

~ 35-Min Boredom Buster
~ Yenza owakho

~ Ukunciphisa Umzimba Ophansi

Mon

~ 2-3 amasethi, 10-Min Cardio
~ Okusha! Umzimba ophezulu

I-Tues

~ Inani eliphelele lama- bodyset -1 isethi
~ Ukusebenza Okuyinhloko Yonke

I-Tues

~ Inani eliphelele lama- bodyset -1 isethi
~ Abs and Core Workout

I-Tues

~ Okusha! - Total Total Superset Blast -1-2
~ Ukuma Abs

I-Tues

~ Okusha! Umzimba Ophansi / Isikweletu
~ Ukunciphisa Umzimba Ophansi

Wed - Khetha 1

~ Izikhathi ze-Beg
~ Beg Elliptical
~ Yenza owakho

~ Ukuqoqa umzimba wonke

Wed - Khetha 1

~ 2-3 amasethi, 10-Min Cardio
~ Yenza owakho

~ 10-Min Yoga Sula

Wed - Khetha 1

~ Khetha oku-1 kwezingu-3 zokusebenza
~ Yenza owakho

~ Ukuqoqa umzimba wonke

Wed - Khetha 1

~ 35-Min Boredom Buster
~ Yenza owakho

~ Yoga-10 Yoga

Ngehora

Ukuphumula okusebenzayo

Ngehora

Ukuphumula okusebenzayo

Ngehora

Ukuphumula okusebenzayo

Ngehora

~ Total Body Superset Blast -1-2
~ Amandla amakhulu / Yelulela

NgoLwesihlanu

~ Inani eliphelele lama- bodyset -1 isethi
~ Abs and Core Workout

NgoLwesihlanu

~ Inani eliphelele lama- bodyset -1 isethi
~ Okusha! - Ukuma Abs

NgoLwesihlanu

~ Okusha! - I- 10-Min Home Circuit 2-3 isethi
~ Ukuqoqa umzimba wonke

NgoLwesihlanu

Ukuphumula okusebenzayo

Sat

~ Izikhathi ezincane ezingu-20
~ Yenza owakho

~ Yoga-10 Yoga

Sat

~ I- Cardio ne-Power Force Circuit - amasethingi amabili

Sat

Ukuma Abs

Sat

~ 10-Amaminithi Amancane Asekhaya 2-3 amasethingi

Ilanga

Ukuphumula

Ilanga

Ukuphumula

Ilanga

Ukuhamba ngamaminithi angu-10

Ilanga

Ukuhamba amaminithi angu-15

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