I-SHAPE's Sexy Summer Legs Uhlelo Lokuzivocavoca Amasonto Ayisithupha

-Delile

• Buyekeza kwe-

ISHAPE's Sexy Summer Legs Challenge wuhlelo olulula ukululandela, lwamasonto ayisithupha olwenzelwe ukukusiza ukuthi unciphise amafutha omzimba wakho wonke futhi wakhe imisipha emile, eshisa ikhalori.

Lolu hlelo oluqhubekayo luzokwakha kancane kancane ngamandla, futhi lujikeleze ngokusebenzisa ukusebenza ukugcina umzimba wakho uphonswa inselelo futhi ushintsha isonto ngalinye. Sincoma ukulandela uhlelo lokuzivocavoca lwamasonto onke lwemiphumela emihle, kodwa zizwe ukhululekile ukuxuba nokufanisa izinsuku ngokuya ngezidingo zakho zesheduli.

Thola uhlelo

Iviki 1:

Esontweni lokuqala lenselelo, sizoqala ngosuku olulodwa oluqinile lomlenze (i-Sexy, Strong Legs Workout), usuku lokukhuthazela (i-Lean Legs Workout), kanye nokuzivocavoca umzimba okuphelele kanye nokwelula inqubo ukukusiza yakha isisekelo sakho sokuqina. Uma ubukade ungasebenzi muva nje, noma usaqala, khumbula ukuhamba ngejubane lakho futhi wenze lokho ongakwenza. Futhi uma ungumuntu ozivocavoca othuthuke kakhulu, zizwe ukhululekile ukudayela ngamandla ngezisindo ezisindayo, noma ngokungeza izikhawu ezinsukwini zakho zomsebenzi we-cardio.

Sikufisela inhlanhla futhi ujabule!

NgoLwesibili: Ukujima Kwemilenze Emnandi, Eqinile

NgoLwesithathu: Usuku lweCardio (imizuzu engama-30-45 yomsebenzi wakho owuthandayo we-cardio)

NgoLwesine: Ukuzivocavoca KwamaLean Lean

ULwesihlanu Usuku lweCardio (imizuzu engama-30-45 yomsebenzi wakho owuthandayo we-cardio)

NgoMgqibelo: Ama-Toners Womzimba Wonke

NgeSonto: I-Dynamic Stretch & Stamina (+ imizuzu engama-30 yokuzikhethela kwe-cardio)

Qaphela: * uma ukhetha ukwenza i-cardio namuhla, yenze ngaphambi kwesimiso seDynamic Stretch & Stamina.

Thola uhlelo lwakho lweviki lesi-2

Isonto 2:

Kuleli sonto sizokwengeza amandla nokuqeqeshwa okubalulekile ohlelweni - kokubili okungakusiza ukuthi ubone imiphumela ngokushesha.Khulisa izikhathi zakho ze-cardio kuleli sonto ukusiza ukushisa ama-calories engeziwe, okuzosiza ukunciphisa amafutha omzimba wakho futhi ubonise imisipha ethambile oyithuthukisayo.

UMsombuluko: Umzimba Ophansi Amandla UP

NgoLwesibili: Usuku lweCardio (imizuzu engu-45 yomsebenzi wakho owuthandayo we-cardio)

NgoLwesithathu: Ama-Toners Womzimba Aphelele + imizuzu engama-20 ye-cardio

NgoLwesine: Usuku lweCardio (imizuzu engu-45 yomsebenzi wakho owuthandayo we-cardio)

ULwesihlanu Ukujima Kwemilenze Emnandi, Eqinile

NgoMgqibelo: Ku-Core (+ imizuzu engama-30 ye-cardio ozikhethela)

NgeSonto: Usuku Lokuphumula

Thola uhlelo lwakho lweviki 3

Iviki 3:

Sandisa ukujima kwakho kuleli sonto, ngakho-ke kubaluleke kakhulu kunakuqala ukwelula! Qiniseka ukuthi wenza inqubo yakho ye-Dynamic Stretch & Stamina okungenani kanye kuleli sonto (ngaphezulu uma uthanda). Futhi uma isisindo obusisebenzisela ukusebenzisa amandla akho siqala ukuzwakala silula, ungakhohlwa ukusandisa!

UMsombuluko: Ukujima Kwemilenze Emnandi, Eqinile

NgoLwesibili: Usuku lweCardio (imizuzu engu-45-60 yomsebenzi wakho owuthandayo we-cardio)

NgoLwesithathu: Imilenze Encika + Ku-Core + imizuzu engama-20 ye-cardio

NgoLwesine: I-Cardio Day (imizuzu engama-45-60 yomsebenzi wakho we-cardio oyintandokazi

ULwesihlanu Imilenze Ebulalayo + I-Dynamic Stretch & Stamina

NgoMgqibelo: Ama-Toners Womzimba Aphelele + imizuzu engama-20 ye-cardio (uma uthanda)

NgeSonto: Usuku Lokuphumula

Thola uhlelo lwakho lweviki 4

Isonto 4:

Yize kungathatha amasonto ayisithupha ukubona imiphumela, kufanele ngabe uqala ukubona ezinye izinguquko ngeviki 4. Ungaqaphela ukuthi unokukhuthazela, amandla noma amandla amaningi (noma womathathu!) Manje. Ukuzizwa unamandla kuhle! Vele uqiniseke ukuthi uzigcina uphonsela inselelo ukuze uqhubeke ubona izinguquko. Ngeza izinsimbi eziningi noma wandise ukusebenzisa kwakho uma kunesidingo.

UMsombuluko: Usuku lweCardio (imizuzu engu-45-60 yomsebenzi wakho owuthandayo we-cardio)

NgoLwesibili: Okumnandi, Ukuqina Kwemilenze Okuqinile + Ukunwebeka Okunamandla Namandla

NgoLwesithathu: Usuku lweCardio (imizuzu engu-45-60 yomsebenzi wakho owuthandayo we-cardio)

NgoLwesine: Ama-Toners Womzimba Wonke + Imilenze Ethembele

ULwesihlanu Usuku lweCardio (imizuzu engu-45-60 yomsebenzi wakho owuthandayo we-cardio)

NgoMgqibelo: Imilenze Ebulalayo + Ku-Core

NgeSonto: Usuku Lokuphumula

Thola uhlelo lwakho lweviki lesi-5

Isonto 5

Ubuwenza kahle kakhulu ngokujima kwakho kuze kube manje - qhubeka! Ungakhohlwa, ngokuhamba ngebhayisikili ukusebenzisa kwakho, uqeqesha njengomgijimi, ngakho-ke qiniseka ukuthi uzinakekela njengomunye! Yidla ukudla okunomsoco ukuze uthole amandla, ulale kahle futhi unikeze imilenze yakho i-TLC encane eyengeziwe (ama-massage alungele izinsuku zokululama!).

UMsombuluko: Imilenze Encika + Ku-Core

NgoLwesibili: Ama-Toners Womzimba Wonke + Amandla Wokunweba Namandla

NgoLwesithathu: Usuku lweCardio (imizuzu engu-45-60 yomsebenzi wakho owuthandayo we-cardio)

NgoLwesine: I-Lower Body Power UP (+ imizuzu engama-20 ye-cardio - ongakukhetha)

ULwesihlanu Usuku lweCardio (imizuzu engu-45-60 yomsebenzi wakho owuthandayo we-cardio)

NgoMgqibelo: I-Sexy, Imilenze Enamandla (+ imizuzu engama-20 ye-cardio - ngokuzithandela)

NgeSonto: Usuku Lokuphumula

Thola uhlelo lwakho lweviki lesi-6

Isonto 6:

Sisondela entanjeni manje! Esontweni lethu lokugcina, sizokwengeza ukujima kwakho okugxile emlenzeni ukuze uqiniseke ukuthi uthola imiphumela oyisebenzele kanzima. Khulisa imizamo yakho yaleli sonto eledlule. Wonke lowo msebenzi onzima uzothela izithelo!

UMsombuluko: Amandla Womzimba Ophansi UP + Amanani Womzimba Ophelele + imizuzu engama-30 ye-cardio

NgoLwesibili: Imilenze Ebulalayo + I-Dynamic Stretch & Stamina

NgoLwesithathu: I-Sexy, Imilenze Eqinile + imizuzu engama-30 ye-cardio

NgoLwesine: KuCore + Dynamic Stretch & Stamina

ULwesihlanu Imilenze Enciphile + imizuzu engama-30 ye-cardio

NgoMgqibelo: Imizuzu engama-60 ye-cardio

NgeSonto: Usuku Lokuphumula

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