PRGRM

Ukuqeqeshwa Okuhlakaniphile. Imiphumela Ephakeme. Ziqeqeshe ngaphansi kolunye lwezinhlelo ezi-3 ezakhiwe ngobuhlakani ngu-Jack Hanrahan. Uhlelo lwakhe lokuqeqeshwa oluqinisekisiwe luhlanganisa ukuqeqeshwa kwamandla, i-cardio kanye nokuhamba ukuze uqine, uqine futhi uhambe kangcono.

Izinhlelo kulula ukuzilandela futhi ziqondiswa ngokugcwele nguJack. Ziyaqhubeka futhi ziyashintsha nyanga zonke ukuze wakhele ekuqhubekeleni phambili kwakho.

Qala ukwakha kabusha ukufaneleka kwakho ngesivivinyo samahhala sezinsuku ezingu-7.

YAKHA KAHLE UKULUNGA OKUSINDILE

Zonke izinhlelo zethu zifaka umthamo onempilo wokuqeqeshwa kwamandla, i-cardio kanye nokuhamba: izinsika ezi-3 zohlelo lokufaneleka oluyindilinga kahle.

-Ukuqeqeshwa kwamandla kubeka kuqala izisindo zamahhala futhi kusekelwe emaphethini okunyakaza ukuze kwakhiwe imisipha namandla ngendlela elinganiselayo nesebenzayo.

-Ukuqeqeshwa kwe-Cardio kulinganisa izindlela eziphansi neziphezulu zokuqinisa ukuqina kwe-aerobic.

-Izindlela zokuhamba zigcina amalunga akho enempilo futhi ehamba kahle.

KULULA UKUKULANDELELA: UKUSEBENZA KWAKHINDE KWAKHINDELWE KANYE OKUNOMHLAHLANDLELA

Zonke izinhlelo zethu zihlelwe ngokugcwele futhi ziqondiswa nguJack.

Ukujima kwamandla kufaka amademo okuzivocavoca ekhwalithi ephezulu kanye nezifundo ezikunikeza ukuzethemba okuphelele kufomu lakho. Kubandakanya izikhathi zokuphumula, isiqondiso sesisindo kanye nokugawulwa kwesisindo ukuze ukwazi ukulandelela ukuqhubeka kwakho.

Khetha endleleni engaphezu kweyodwa ye-cardio, kungakhathaliseki ukuthi ufuna ukushaya umgwaqo noma uhlale ngaphakathi futhi wenze enye yamasekhethi kaJack alwa ne-HIIT e-bodyweight. Uzoqondiswa ubude nokuqina kokujima kwakho ukuze uhambisane nokuqina kwakho kwamanje futhi uthuthukise ukuqina kwakho kwe-aerobic kancane kancane ngokuhamba kwesikhathi.

Izindlela zokuhamba zokulandelanisa zishunyekiwe ohlelweni lwakho lwamasonto onke futhi uzothola izindlela ezimfushane zesikhangiso zalezo zikhathi ozidingayo ukunyakaza okuthile: njengokuthi ngemva kokuhlala isikhathi eside noma lapho uqala ukuvuka.

UKUQEQESHWA OKUQHUBEKAYO

Ukuqeqeshwa akumi uze wenze. Zonke izinhlelo zethu ziyaqhubeka futhi ukujima kuzoshintsha nyanga zonke ukuthuthukisa inqubekelaphambili yakho. Inhlanganisela ephelele yokungaguquguquki nokuhlukahluka ukuze ukhulise imiphumela futhi ugcine ukuqeqeshwa kwakho kujabulisa.

IZINHLELO EZENZIWE NGEFISO

Khetha uhlelo ngokusho kwakho:

-Amandla: Kusukela kwabaqalayo-abathuthukile. Sikuphathele

-Izisetshenziswa: Ijimu ephelele eya ejimini yasekhaya nakho konke okuphakathi

-Schedule: Kusukela 3-7 izinsuku ngesonto

UHLELO LAWO WONKE UMGOMO

I-PRGRM.Yakha kabusha - yabahamba ejimini abasezingeni eliphakathi abazimisele ngokwakha izicubu namandla futhi abazimisele ngokuba nempilo nempilo.

I-PRGRM.Thrive - yabaqalayo - abaya ejimini abaphakathi abafuna isimiso sokufaneleka esiyindilinga esimeme esizobaqinisa, balingane futhi banyakaze kahle.

I-PRGRM.Adapt - ifanele wonke amazinga okufaneleka. Lolu hlelo luyisixazululo sakho sokuqeqeshwa kwamandla okusebenzayo ekhaya ngemishini encane. Ukujima kwebhendi ye-Resistance kunconywe ukujima kwe-cardio nezindlela zokuhamba.

I-MOBILITY LIBRARY

Finyelela kulabhulali ekhulayo ka-Jack yezindlela zokuhamba ezingasakazwa kukhompuyutha ephathekayo noma i-TV yakho ngokunethezeka kwekhaya lakho. Idizayinelwe ukukunikeza lokho okudingekile kakhulu #Ukuzinakekela

IMIGOMO YENTENGO

I-PRGRM imahhala ukuyilanda. Ukusetshenziswa okuqhubekayo kudinga ukubhalisa kolunye lwezinhlelo zethu ezikhokhelwayo, ezikhokhiswa nyanga zonke (1mo), ngekota (3 mo) noma minyaka yonke (12 mo). Amakhasimende akhetha umjikelezo wokukhokha waminyaka yonke afanelekela isikhathi sesilingo sezinsuku ezingu-7. Ngaphandle uma ukukhanselwa noma ukuvuselela okuzenzakalelayo kuvaliwe amahora angu-24 ngaphambi kwedethi elandelayo yokukhokha noma isivivinyo sezinsuku ezingu-7, uzokhokhiswa ngokuzenzekelayo ngemva kwazo zonke izikhathi zokukhokha ukuze uvuselele uhlelo lwakho.

I-ToS ku-https://api.ongo.app/tos noma inqubomgomo yobumfihlo ku-https://api.ongo.app/privacy