I-SHAPE's Sexy Summer Legs Inkqubo yeeveki ezintandathu

Umxholo

• Uphengululo lwe

I-SHAPE's Sexy Summer Legs Challenge yinto elula ukuyilandela, inkqubo yeeveki ezintandathu eyilelwe ukukunceda ukunciphisa amanqatha omzimba wakho wonke kunye nokwakha izihlunu ezityebileyo, ezitshisa ikhalori.

Le nkqubo iqhubela phambili iya kukhula ngokuthe ngcembe ngamandla, kunye nokujikeleza ngokusebenza ukugcina umzimba wakho ucelomngeni kwaye utshintsha iveki nganye. Sincoma ukulandela isicwangciso sokuzilolonga ngeveki kwiziphumo ezilungileyo, kodwa zive ukhululekile ukudibanisa kunye nokudibanisa iintsuku ngokweemfuno zeshedyuli yakho.

Fumana inkqubo

Iveki yoku-1:

Kwiveki yokuqala yomceli mngeni, siza kuqala ngosuku olunye lomlenze olomeleleyo (i-Sexy, Imithambo eyomeleleyo yokuzivocavoca), usuku lokunyamezela (ukuzilolonga kwemilenze), kunye nokuzilolonga komzimba kunye nokuzilolonga rhoqo ukukunceda yakha isiseko somzimba wakho. Ukuba khange usebenze mva nje, okanye usaqala ukuphuma, khumbula ukuhamba ngesantya sakho kwaye wenze konke onako ukukwenza. Kwaye ukuba ungumntu owenza umthambo oqhubele phambili, zive ukhululekile ukucofa ubungakanani ngobunzima obunzima, okanye ngokongeza amaxesha kwiintsuku zomsebenzi we-cardio.

Ngethamsanqa kwaye wonwabe!

ULwesibini: I-Sexy, i-Old Legs Workout

ULwesithathu: Usuku lweCardio (imizuzu engama-30-45 yemidlalo oyithandayo)

ULwesine: Ukuziqhelanisa nemilenze

ULwesihlanu: Usuku lweCardio (imizuzu engama-30-45 yemidlalo oyithandayo)

UMgqibelo: Iyonke iToners

ICawe: I-Dynamic Stretch & Stamina (+ imizuzu engama-30 ye-cardio ngokuzithandela)

Phawula: * ukuba ukhetha ukwenza i-cardio namhlanje, yenze ngaphambi kwe-Dynamic Stretch & Stamina routine.

Fumana isicwangciso sakho seveki yesi-2

Iveki yesi-2:

Kule veki siza kongeza amandla kunye noqeqesho olungundoqo kwisicwangciso - zombini ezinokukunceda ubone iziphumo ngokukhawuleza.Yandisa iiseshoni zakho ze-cardio kule veki ukunceda ukutshisa iikhalori ezingaphezulu, eziza kunceda ukunciphisa amanqatha omzimba wakho kwaye ubonise imisipha ecekecekeyo oyikhulisayo.

UMvulo: Lower Body Amandla UP

ULwesibini: Usuku lweCardio (imizuzu engama-45 yomsebenzi we-cardio oyithandayo)

ULwesithathu: Iitoni zoMzimba zizonke + imizuzu engama-20 ye-cardio

ULwesine: Usuku lweCardio (imizuzu engama-45 yomsebenzi owuthandayo we-cardio)

ULwesihlanu: I-Sexy, i-Old Legs Workout

UMgqibelo: Ukuya kwi-Core (+ 30 imizuzu ye-cardio ngokuzithandela)

ICawe: Usuku lokuphumla

Fumana isicwangciso sakho seveki yesi-3

Iveki yesi-3:

Sandisa ukuzilolonga kwakho kule veki, ke kubaluleke kakhulu ukolula kunakuqala! Qiniseka ukuba wenza i-Dynamic Stretch & Stamina yesiqhelo ubuncinci kube kanye kule veki (ngakumbi ukuba ukhetha njalo). Kwaye ukuba ubunzima obubusebenzisela ukuzilolonga kwakho buqala ukuziva bulula, ungalibali ukubonyusa!

UMvulo: I-Sexy, i-Old Legs Workout

ULwesibini: Usuku lweCardio (imizuzu engama-45-60 yemidlalo oyithandayo)

ULwesithathu: Imilenze ejikeleze + kwiCore + imizuzu engama-20 ye-cardio

ULwesine: Usuku lweCardio (imizuzu engama-45-60 yemidlalo oyithandayo

ULwesihlanu: Imilenze Ebulalayo + I-Dynamic Stretch & Stamina

UMgqibelo: Iitoni zoMzimba zizonke + imizuzu engama-20 ye-cardio (ngokuzithandela)

ICawe: Usuku lokuphumla

Fumana isicwangciso sakho seveki yesi-4

Iveki 4:

Ngelixa kungathatha ukuya kuthi ga kwiiveki ezintandathu ukubona iziphumo, ngokuqinisekileyo kuya kufuneka ukuba uqale uqaphele ezinye iinguqu ngeveki ye-4. Unokuqaphela ukuba unonyamezelo, amandla okanye amandla (okanye zontathu ezi zinto!) Ngoku. Ukuziva womelele kakhulu! Qiniseka nje ukuba uqhubeka uzicelomngeni ngokwakho ukuze uhlale ubona utshintsho. Yongeza ezinye iintsimbi okanye wandise ukusebenza kwakho ukuba kukho imfuneko.

UMvulo: Usuku lweCardio (imizuzu engama-45-60 yomsebenzi owuthandayo we-cardio)

ULwesibini: Imfesane, ukuQeqesha okuQinisekileyo kweMilenze + UkuLula okuDlamkileyo kunye neStamina

ULwesithathu: Usuku lweCardio (imizuzu engama-45-60 yemidlalo oyithandayo)

ULwesine: Iitoni zoMzimba ezipheleleyo +

ULwesihlanu: Usuku lweCardio (imizuzu engama-45-60 yemidlalo oyithandayo)

UMgqibelo: Imilenze yeLethal + kwiCore

ICawe: Usuku lokuphumla

Fumana isicwangciso sakho seveki yesi-5

Iveki yesi-5

Ubusenza kakuhle ngokuzilolonga kwakho ukuza kuthi ga ngoku - qhubeka kuyo! Ungalibali, ngokuhamba ngebhayisikile xa uzilolonga, uqeqesho olufana nolo lwembaleki eyenzayo, ke qiniseka ukuba uzikhathalele njengaye! Yitya ukutya okunezondlo kumandla, ulale kakuhle kwaye unike imilenze yakho i-TLC eyongezelelweyo (imithambo ilungile kwiintsuku zokubuyisela kwimeko yesiqhelo!).

UMvulo: Imilenze ejikeleze + kwiCore

ULwesibini: IToners yoMzimba iyonke + i-Dynamic Stretch & Stamina

ULwesithathu: Usuku lweCardio (imizuzu engama-45-60 yemidlalo oyithandayo)

ULwesine: Amandla oMzimba oPhezulu UP (+ imizuzu engama-20 ye-cardio - ngokuzithandela)

ULwesihlanu: Usuku lweCardio (imizuzu engama-45-60 yomsebenzi owuthandayo we-cardio)

UMgqibelo: I-Sexy, imilenze eyomeleleyo (+ 20 imizuzu ye-cardio-ukuzikhethela)

ICawe: Usuku lokuphumla

Fumana isicwangciso sakho seveki yesi-6

Iveki 6:

Sisondela entanjeni ngoku! Kwiveki yethu yokugqibela, siza konyusa umthambo wakho ogxile emlenzeni ukuze uqiniseke ngokwenene ukuba ufumana iziphumo ozisebenzele nzima. Yongeza imizamo yakho kule veki iphelileyo. Wonke loo msebenzi unzima uya kuba nemiphumo!

UMvulo: Amandla asezantsi oMzimba UP + IToners yoMzimba eWonke + 30 imizuzu ye-cardio

ULwesibini: Imilenze Ebulalayo + I-Dynamic Stretch & Stamina

ULwesithathu: I-Sexy, Imilenze eyomeleleyo + imizuzu engama-30 ye-cardio

ULwesine: Ukuya kwiCore + Dynamic Yolule kunye neStamina

ULwesihlanu: Imilenze Yoyike + imizuzu engama-30 ye-cardio

UMgqibelo: Imizuzu engama-60 ye-cardio

ICawe: Usuku lokuphumla

Uphengululo lwe