30 Day Plank Challenge
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Mayelana nalolu hlelo lokusebenza
Yenza Inselelo YePlanethi Yezinsuku ezingu-30
Ukuzivocavoca kwe-Plank kungenye yezindlela ezinhle kakhulu ongazenza ukuze uqinise i- yonke ingqalasizinda . Futhi ugcine engqondweni, ingqikithi yakho ibandakanya konke okuningi kunokwakho kuphela.
Ungakuthinta kanjani umzimba wakho enyangeni nje? I-planking iyinhlangano yokuzivocavoca umzimba wonke futhi ungakwazi ukuguqula umzimba wakho engaphansi kwemizuzu engama-5 ngosuku nje nge-planking.
Phetha iplanki yakho (noma funda ukubamba okokuqala) ukuzwakalisa phakathi kwakho futhi ukhulise ibhalansi yakho nokuhleleka kwezinsuku ezingu-30 kuphela.
Umgomo oqinile uyisisekelo somzimba oqinile. Cabanga ngalokhu: Umuthi wawuyowa uma i-trunk yayo ingenamandla futhi igxilile. Ukwenza umsebenzi oyinhloko akugcini nje phakathi kwakho, noma; Ukuba nenhloko eqinile kuzokukwenza umgijimi ongcono, i-surfer, noma i-yogi (noma noma yini umsebenzi othanda ukuyenza) ngenkathi ukwenza ukuhleleka kwakho nokulinganisela. Ukusebenza ingqikithi yakho kungakuvikela futhi ebuhlungwini obuncane - futhi yebo, kuzothatha i-abs yakho, futhi.
Enye yekhanda elibaluleke kunazo zonke elibhekisele ngaphandle kukhona iplanki. Ngeke nje usebenze izimpawu zomsebenzi we-abs wakho, izimpawu zokugcoba nezintambo, uzothola ukuthi kukhulisa ukukhuthazela kwakho kwengqondo futhi. Inselele ikuphoqa ukuba ubambe iplanki yakho isikhathi eside njalo ezinsukwini ezimbalwa njengoba inyanga iqhubeka. Ekupheleni kwenyanga, umgomo ukugcina iplanethi emizuzu emihlanu. Amapulangwe akuyona nje ukuvivinya umzimba omkhulu, kepha izinzuzo zeplaning zihlanganisa emuva okunamandla, nokulinganisela okungcono nokuma.
Senze inselele yokuphepha yezinsuku ezingu-30 elula okuzokwenza uthole izinzuzo zomsunguli oqinile ngesikhathi esithile. Umgomo wakho uzoba ukugcina ifomu elifanele sonke isikhathi ophethe isisindo somzimba wakho. Lokhu kusho ukuthi uzogcina umzimba wakho wonke ngokuqondile, kusuka ezithende zakho kuya ezinqulwini zakho kuya emahlombe akho.
Inselele yePlanki ifaneleka kokubili amadoda nabesifazane kunoma yimaphi ubudala. Akukho mishini noma uhlobo oluthile lwemishini oludingekayo, umzimba wakho nje.
I-Plank yindlela yokusebenza komzimba okungeke ihambe, ngoba inamandla kakhulu futhi idinga isikhathi esincani engxenyeni yakho. I-plank ikusiza ukuba ufeze imiphumela enkulu ngesikhathi esifushane kakhulu. Esikhathini sethu, inyanga eyodwa yokuqeqeshwa.
Izikhathi eziningi ukuzivocavoca okulula kushukumisa imiphumela ekuzuzeni okukhulu kwemigomo yakho yokuzivocavoca kanye neplanki iwela kuleso sigaba. Ipulangwe inhle yokudweba umgogodla wakho, kodwa hhayi kuphela lokho, isebenza okwenziwe nge-butt kanye ne-hamstrings.
Le nselele yeplanethi yezinsuku ezingu-30 iphelele kulabo abafuna ukuthola isikhumba esincane nesicu se-sexy flat.
Izici:
- Ukurekhoda ukuqeqeshwa inqubekela phambili ngokuzenzakalelayo
- Izinselele ezingu-5
- Dala inselele yakho
- Ukwandisa ukuvivinya umzimba kanye nobunzima isinyathelo ngesinyathelo
- Gcina ithrekhi yemizamo yakho engcono kakhulu yokusebenza kweplanking ngayinye
- Amapulani amaningi okusebenza okufanele abaqalayo kanye naphakathi
Hlukanisa imigomo yakho yokuzikhandla ngokulandela le nselele yosuku lwezinsuku ezingu-30 ezizoguqula umzimba wakho.
Qinisekisa iBelly Yakho Ku-1 Inyanga Ngenkinga YePlanki. Landa manje!
Ukuzivocavoca kwe-Plank kungenye yezindlela ezinhle kakhulu ongazenza ukuze uqinise i- yonke ingqalasizinda . Futhi ugcine engqondweni, ingqikithi yakho ibandakanya konke okuningi kunokwakho kuphela.
Ungakuthinta kanjani umzimba wakho enyangeni nje? I-planking iyinhlangano yokuzivocavoca umzimba wonke futhi ungakwazi ukuguqula umzimba wakho engaphansi kwemizuzu engama-5 ngosuku nje nge-planking.
Phetha iplanki yakho (noma funda ukubamba okokuqala) ukuzwakalisa phakathi kwakho futhi ukhulise ibhalansi yakho nokuhleleka kwezinsuku ezingu-30 kuphela.
Umgomo oqinile uyisisekelo somzimba oqinile. Cabanga ngalokhu: Umuthi wawuyowa uma i-trunk yayo ingenamandla futhi igxilile. Ukwenza umsebenzi oyinhloko akugcini nje phakathi kwakho, noma; Ukuba nenhloko eqinile kuzokukwenza umgijimi ongcono, i-surfer, noma i-yogi (noma noma yini umsebenzi othanda ukuyenza) ngenkathi ukwenza ukuhleleka kwakho nokulinganisela. Ukusebenza ingqikithi yakho kungakuvikela futhi ebuhlungwini obuncane - futhi yebo, kuzothatha i-abs yakho, futhi.
Enye yekhanda elibaluleke kunazo zonke elibhekisele ngaphandle kukhona iplanki. Ngeke nje usebenze izimpawu zomsebenzi we-abs wakho, izimpawu zokugcoba nezintambo, uzothola ukuthi kukhulisa ukukhuthazela kwakho kwengqondo futhi. Inselele ikuphoqa ukuba ubambe iplanki yakho isikhathi eside njalo ezinsukwini ezimbalwa njengoba inyanga iqhubeka. Ekupheleni kwenyanga, umgomo ukugcina iplanethi emizuzu emihlanu. Amapulangwe akuyona nje ukuvivinya umzimba omkhulu, kepha izinzuzo zeplaning zihlanganisa emuva okunamandla, nokulinganisela okungcono nokuma.
Senze inselele yokuphepha yezinsuku ezingu-30 elula okuzokwenza uthole izinzuzo zomsunguli oqinile ngesikhathi esithile. Umgomo wakho uzoba ukugcina ifomu elifanele sonke isikhathi ophethe isisindo somzimba wakho. Lokhu kusho ukuthi uzogcina umzimba wakho wonke ngokuqondile, kusuka ezithende zakho kuya ezinqulwini zakho kuya emahlombe akho.
Inselele yePlanki ifaneleka kokubili amadoda nabesifazane kunoma yimaphi ubudala. Akukho mishini noma uhlobo oluthile lwemishini oludingekayo, umzimba wakho nje.
I-Plank yindlela yokusebenza komzimba okungeke ihambe, ngoba inamandla kakhulu futhi idinga isikhathi esincani engxenyeni yakho. I-plank ikusiza ukuba ufeze imiphumela enkulu ngesikhathi esifushane kakhulu. Esikhathini sethu, inyanga eyodwa yokuqeqeshwa.
Izikhathi eziningi ukuzivocavoca okulula kushukumisa imiphumela ekuzuzeni okukhulu kwemigomo yakho yokuzivocavoca kanye neplanki iwela kuleso sigaba. Ipulangwe inhle yokudweba umgogodla wakho, kodwa hhayi kuphela lokho, isebenza okwenziwe nge-butt kanye ne-hamstrings.
Le nselele yeplanethi yezinsuku ezingu-30 iphelele kulabo abafuna ukuthola isikhumba esincane nesicu se-sexy flat.
Izici:
- Ukurekhoda ukuqeqeshwa inqubekela phambili ngokuzenzakalelayo
- Izinselele ezingu-5
- Dala inselele yakho
- Ukwandisa ukuvivinya umzimba kanye nobunzima isinyathelo ngesinyathelo
- Gcina ithrekhi yemizamo yakho engcono kakhulu yokusebenza kweplanking ngayinye
- Amapulani amaningi okusebenza okufanele abaqalayo kanye naphakathi
Hlukanisa imigomo yakho yokuzikhandla ngokulandela le nselele yosuku lwezinsuku ezingu-30 ezizoguqula umzimba wakho.
Qinisekisa iBelly Yakho Ku-1 Inyanga Ngenkinga YePlanki. Landa manje!
Kubuyekezwe ngo-
Ukuphepha kuqala ngokuqonda ukuthi onjiniyela baqoqa futhi babelane kanjani ngedatha yakho. Ubumfihlo bedatha nezinqubo zokuphepha zingahluka kuye ngokusebenzisa kwakho, isifunda, nobudala. Unjiniyela unikeze lolu lwazi futhi angalubuyekeza ngokuhamba kwesikhathi.
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