Plank 30 days challenge

I-Plank challenge 30 day for men and women – ukuzilolonga okulula kakhulu futhi okusebenzayo, osekunesikhathi eside kwaziwa emhlabeni wezemidlalo.

⭐ Kulolu hlelo lokusebenza siqoqe ukuvivinya umzimba kwepulangwe okuyimizuzu emi-5 okusebenzayo kokuhlukahluka kwamafutha esisu kuwo wonke amazinga wamakhono. Uhlelo luvumela ukusebenza wonke amaqembu emisipha, ikakhulukazi imisipha ye-abs. I-Workout ngayinye yamapulangwe yabaqalayo inevidiyo, imisindo nemiyalelo yombhalo, futhi umfundisi obonakalayo uzoba nawe kukho konke ukujima kwakho kwamapulangwe.

Uhlelo lokusebenza luqukethe amazinga amathathu wezinhlelo - zabaqalayo, uhlelo oluyisisekelo kanye nenselelo yezinsuku ezingama-30, ngaphezu kwalokho, ungakhetha ubunzima bokuqeqeshwa, noma udale owakho.

Izici zohlelo lokusebenza:

✓ Ukuzivocavoca kwamapulangwe okungu-25 kwabesilisa, abesifazane ekhaya kwamazinga ahlukene okuyinkimbinkimbi kuwo wonke amaqembu emisipha;
✓ Umsebenzi ngamunye uqukethe imiyalo enemininingwane namavidiyo wokusetshenziswa;
✓ Izinhlelo zokuqeqesha ezi-3 - ube nokujima okuhle nokuhlukile nsuku zonke, ungaphinda uzenzele eyakho i-app ye-plank Workout yabesifazane, usethe izinga lobunzima nobude. Ngena kwezemidlalo ngepulangwe lakho siqu izinsuku ezingu-30 umqeqeshi inselele ukuqina;
✓ Sakhe uhlelo olukhethekile lokugqugquzela oluzolandela imiphumela yakho ekunseleleni futhi lukhuthaze ukuzuza okwengeziwe nangaphezulu;
✓ Isistimu yezaziso ekhethekile - manje awusoze wakhohlwa ukwenza uhlelo lokusebenza lokuvivinya ipulangwe;
✓ Linganisa amapharamitha womzimba wakho futhi ubuke izinguquko ezisebenzayo.

👍 Uhlobo olunjalo lwemidlalo lusebenza kahle kakhulu futhi emizuzwini emi-5 nje yokuzivocavoca kwepulangwe ukuze kwehliswe isisindo umuntu ngamunye angakha umzimba wakhe futhi aqinise wonke amaqembu emisipha.

Izimiso eziyisisekelo zohlelo lokusebenza lokuzivocavoca
Kunezinhlobo eziningana zokuzivocavoca: i-static kanye ne-dynamic. Ekuzivocavoca okumile, kuyadingeka ukugcina isikhundla somzimba isikhathi esithile. I-Dynamic plank Workout yamadoda ekhaya ikuvumela ukuthi ugxile ekuthuthukisweni kwamaqembu athile emisipha. Konke ukuzivocavoca kungenziwa ekhaya futhi akukho mishini ekhethekile edingekayo.

Njengoba uthuthuka, izinga lobunzima lizokhula. Uma ekuqaleni ukuqeqeshwa kuthatha imizuzu emi-5, khona-ke ngemva kwamasonto ama-2 ubude buzokhula bube yimizuzu engu-8, futhi ngemva kwenyanga kuya kwemizuzu engu-10 amapulangwe amapulangwe abaqalayo. Ngenxa yokwanda kancane kancane kobunzima, ukukhuthazela namandla jikelele kuyaqeqeshwa.

Kufanele wenze kangaki inselele yezinsuku ezingama-30?
Ezigabeni zokuqala, ungaqeqesha izikhathi ezi-3 ngesonto. Kamuva, ungakwazi ukwandisa lesi sikhathi futhi uzilolonge ngisho nsuku zonke. Ngalokhu senze uhlelo olukhethekile olujwayelekile.

Thola ukuqeqeshwa kwepulangwe ukuze ulahlekelwe isisindo - zama ukwenza umsebenzi wokuqala futhi ngokuqinisekile uzobona imiphumela. Kodwa-ke, ukwenza ukujima ngohlelo lwethu lokusebenza lwepulangwe lwezinsuku ezingama-30 udala umkhuba omuhle kakhulu ozinzile wokwenza njalo imisebenzi yezemidlalo.

🏅 Sikufisela inhlanhla!