Perfect Plank - Plank workout

Ukujima kwamapulangwe kukusiza ukuthi ulahlekelwe isisindo, ushise amafutha esisu, uqinise iqolo, uthole amandla futhi uthole umnyombo oqinile. Zivocavoce imizuzu emi-3 kuye kwengama-30 ngosuku futhi uzoba sesimweni esingcono!

Ungenza konke ukujima ekhaya, ngakho-ke akukho mishini, indawo yokuzivocavoca noma umqeqeshi odingekayo. Ungakwazi ukulandelela kalula ama-calories ashisiwe nokuncipha kwesisindo ekhasini lokuqhubeka. Ungakha izinhlelo zokujima ngokwezifiso futhi uhlele nalezo ezidaliwe.

Izinzuzo zokuzivocavoca kweplank:
- Ithuthukisa ukuma
- Yehlisa Amafutha Esisu
- Igxila kuzo zonke izitho zomzimba (I-Abs, Emuva, Isifuba, Intamo, Izingalo, Amahlombe Nemilenze)
- Khulisa ukuguquguquka
- Ithuthukisa impilo yengqondo
- Ithuthukisa imetabolism
- Ivikela iqolo futhi isiza ekudambiseni ubuhlungu beqolo
- Kulula ukwenza

Ngendlela yethu ehlelekile yokudala izinhlelo zokujima ezisebenzayo, ezinempilo ungathola iqolo eliqinile, isisu esiyisicaba futhi ushise amafutha esisu. Ukuzivocavoca kulula futhi kuyajabulisa ngokugqwayiza okuwusizo, amavidiyo namathiphu ezwi.

3 Amazinga Obunzima
Sinokuzivocavoca kwawo wonke umuntu kusukela kwabaqalayo kuya kochwepheshe. Nsuku zonke uzothola isethi ehlukile yokuzivocavoca kwepulangwe, ngakho-ke kuhlala kujabulisa futhi kumnandi.

Ukusebenza Okushesha Kakhulu kwawo wonke umuntu
Ukujima kwethu okushesha kakhulu kuqala emizuzwini emi-3. Ungazenza noma kuphi lapho uthanda khona - Ekhaya noma ejimini.

Zivocavoce noma nini lapho ufuna
Ungenza ukujima noma nini - Ekuseni, ntambama noma kusihlwa.

Uhlelo lokusebenza luhlinzeka ngezinhlelo ezengeziwe zokujima, ezifana:
- Izinhlelo zasekuseni, zantambama nakusihlwa
- Izivivinyo zokuzifudumeza
- Izivivinyo zokushiswa kwamafutha
- Izinselele zePlank HIIT
- Ukuzivocavoca okulwa nokucindezeleka nokunye

Izici:
- Saqala-friendly
- Kwabesifazane nabesilisa, abasha nabadala
- Akukho mishini edingekayo
- Inqwaba yokuzivocavoca emhlane nasehlombe
- Inselele yepulangwe yezinsuku ezingama-30
- 30 izinsuku push-ups
- Dala futhi wenze ngendlela oyifisayo izinhlelo zokujima
- Incazelo yohlelo lokufunda lokulalelwayo
- Ubude besikhathi sokujima busuka emizuzwini emi-3 kuye kwengama-30 - Kuncike ebunzimeni obukhethayo
- Ukusekelwa okugcwele okungaxhunyiwe ku-inthanethi
- Umqeqeshi wezwi
- Amathiphu wevidiyo we-HQ
- Ukusekelwa kwemodi emnyama
- Ukuvumelanisa kwamafu
- BMI ukubala
- Izibalo zekhalori ezishisiwe
- Izikhumbuzo zansuku zonke
- Uhlelo lwezimpumelelo
- Isidlali somculo
- Izinhlelo Downloadable
- Izihloko zokufaneleka
- Izeluleko zokudla

Uhlelo lokusebenza luhlinzeka ngezinhlelo ezengeziwe, ukujima, kanye nokuzivocavoca okuwusizo kuwo wonke umuntu:
* Ubani ofuna ukuba nomzimba oqinile
* Ubani ofuna ukuguquguquka kakhudlwana
* Ubani ofuna ukuba nomgogodla onempilo
* Ubani ofuna ukunciphisa ubuhlungu obuphansi noma obungenhla
* Ubani okufanele ahlale isikhathi eside emsebenzini noma ekhaya
* Ubani ofuna ukunciphisa izinga lokucindezeleka
* Ubani ofuna ukulungisa ukuma kwekhanda phambili
* Ubani ofuna ukuyeka ukuqhubeka noma ukulungisa i-scoliosis
* Ubani ofuna ukuyeka ukuqhubeka noma alungise i-kyphosis
* Ubani ofuna ukuyeka ukuqhubeka noma alungise i-osteoporosis

Uhlelo lokusebenza lutholakala ngezilimi ezilandelayo:
- IsiNgisi
- Isi-Arabhu
- IsiShayina esenziwe lula
- IsiDashi
- IsiFulentshi
- IsiJalimane
- IsiNtaliyane
- IsiJapane
- IsiPutukezi
- IsiRomania
- IsiRashiya
- ISpanishi
- IsiTurkey
- Isi-Ukraine

Siyabonga ngokufunda kuze kube sekugcineni. Isikhathi sokuzivocavoca ngamapulangwe!