Tanga paIndaneti yekurasikirwa kwako
Kana chinangwa chako chiri kutanga kutora uye kuora muviri, iyi Purogiramu yevhiki-12 inokupa matanho ose aunoda kutanga kutanga. Uchawana:
- Cardio , simba yekudzidzisa uye kushandiswa kwekushanda
- Nheyo dzekudya zvakakosha yekukubatsira kudya utano uye kuderedza makoriro ako
- Vhiki dzevhiki nevhiki kuitira kuronga mabasa ako uye zvinangwa zvekudya
- Mazano anokurudzira kuti akubatsire kuita kuti pfungwa yako ifare pamusoro pekurovedza muviri
- Zvishandiso zvaunoda kuti uremerwe uremu.
Kana izvozvo zvichiita zvakanaka kwamuri, rambai muchiverenga kuti muone kuti mungatanga sei.
Danho Rako Rokutanga
Iwe usati watomesa shangu yako yekushanda, danho rako rokutanga nderekuita purogiramu yako zuva rimwe nerimwe. Hazvina mhosva kuti chii chiri kuitika muupenyu hwako, zviyeuchidze nezvezvinangwa zvako zvepfungwa uye ita kuti basa rako rive rakakosha.
Nyora pasi uye uite sezvinoitwa chero imwe sarudzo iwe usingafi. Uye, kana iwe ukazviwana uchinge wabuda pamakumbo engoro, usanetseka. Iyi purogiramu ichakubatsira iwe kudzika zvakadzama uye kuwana simba rekuenderera mberi. Iwe unogona kuwana zvakakosha kuchengeta bhuku rekushandira kuti uone kufambira mberi kwako nekuchengetedza iwe munzira yakarurama.
Kana iwe usati wambotanga kushandisa, ona Mutangi weConer kuti uwane zvidzidzo zvekutanga. Kana iwe uchida kushanda zvakaoma, enda kuBy Workout Center kune dzimwe pfungwa. Gadzirisa kushanda kuti uenzane nehutano hwako.
Usati watanga:
- Tarisa nechiremba wako usati watanga kana iwe uine kukuvara kana zvirwere kana iwe uri pamishonga
- Tora zviyero zvako uye nyora tsamba . Re-vatorei mavhiki mana kuti vaone kufambira mberi kwako
- Sarudza paunenge uchishanda (mangwanani, masikati kana mushure mebasa) uye nyora pasi mumakendendari yako
- Ronga uye gadzirira kudya kwako kwevhiki pasati wasvika, kana uchikwanisa
- Shandisa mazano ose aunofanira kukukurudzira, kusanganisira shamwari dzako, mhuri, uye vashandi pamwe chete
- Zvikomborere iwe pakuguma kwevhiki imwe neimwe yezvose zvaunoita, kunyange kana iwe usina kuwana maitiro ose
- Shandisa gwaro rekugadzirira kuti uchengetedze kuwanda kwehuwandu hwaunoshandisa uye kuti uone kufambira mberi kwako.
Iyi haisi purogiramu yakaoma yekutevera - Hapana purogiramu iri nyore, saka ita zvese zvaunogona. Mavhiki mashomanana iwe uchaita zvakanaka uye vamwe wausingadi. Izvozvo zvinowanzoitika. Iva nechokwadi chokuti uchiteerera muviri wako pachako uye unoita zvakakunakira iwe. Basa roga roga randinokupa iwe rinongova mazano, saka nguva dzose shandisa maitiro ako pachako kana yangu isingashandisi iwe.
Nhanho yako yekutanga mukutanga kutanga kugadzirisa zvinangwa zvako uye uzvigadzirire kugadzirira purogiramu yako yezvidzidzo nekodzero dzakanaka, mbatya, nemichina. Iwe unodawo kuwana zvimwe zviyero zvepamusoro pasi (uremu, zviyero, nezvimwe) kuitira kuti iwe uone kutevedza kwako.
Yako Mavhiki mana
Iyi korinari inotevera inosanganisira zvose cardio, simba, nheyo uye kushanduka kwemashandiro kuitira kuti utange panguva yevhiki rako rokutanga. Vhiki dzakawanda dzinosanganisira zvitatu zvekuchikoro, 3 core workouts uye mazuva maviri ekudzidzisa simba. Vhiki yoga yoga, kushanda kwako kuchachinja zvishoma kuitira kuti iwe zvishoma nezvishoma uwedzere simba uye kutsungirira kuti uenderere mberi muchikamu chinotevera chepurogiramu.
Kana uchinzwa wakaneta, uchitambudzika kana uchinetseka, unzwe wakasununguka kutora mamwe mazuva ekuzorora.
Kana iwe uine mamwe mafirimu adidiodio waunoda, unogonawo kutsiva avo pose paunoda.
Vhiki 1 | Vhiki 2 | Vhiki 3 | Svondo 4 |
Mon - Sarudza 1~ Interg~ Beg Elliptical ~ Ita yako ~ Muviri Wakadzika | Mon - Sarudza 1~ 25 Min Intervals~ Sarudza iwe pachako ~ Total Body Stretch | Mon - Sarudza 1~ 25 Min Intervals~ Sarudza iwe pachako ~ Total Body Stretch | Mon - Sarudza 1~ 25-Min Cardio~ Sarudza iwe pachako ~ Total Body Stretch |
Tues~ Total Body Force - 1 set~ Beginner Abs | Tues~ Total Body Force - 2 seti~ Beginner Abs | Tues~ Total Body Force -2 inogadzirisa~ Core Strength / Stretch | Tues~ Total Body Strength-2 seti~ Core Strength / Stretch |
Wed - Sarudza 1~ 20-Min Cardio~ Sarudza iwe pachako ~ Muviri Wakadzika | Wed - Sarudza 1~ 20-Min Intervals~ Sarudza iwe pachako ~ Total Body Stretch | Wed - Sarudza 1~ Sarudza 1-3 Workouts~ Sarudza iwe pachako ~ Muviri Wakadzika | Wed - Sarudza 1~ Sarudza 1-3 Workouts~ Sarudza iwe pachako ~ Total Body Stretch |
Yeah~ Total Body Force - 1 set~ Beginner Abs | YeahActive Rest | YeahActive Rest | Yeah~ Total Body Force -2 inogadzirisa |
Fri - Sarudza 1~ Interg~ Beg Elliptical ~ Ita yako ~ Muviri Wakadzika | Fri - Sarudza 1~ 20-Min Cardio~ Sarudza iwe pachako ~ Muviri Wakadzika | Fri - Sarudza 1~ 25-Minute Cardio~ 10-Min Blast -2.5 nguva ~ Sarudza iwe pachako ~ Total Body Stretch | Fri - Sarudza 1~ Interg~ Beg Elliptical ~ Ita yako ~ Muviri Wakadzika |
SatAbsgin Beginner | SatSimba Rose Simba - 1 rakaiswa | SatYese Simba Simba - 2 seti | Sat |
SunZorora | SunZorora | Sun10 min kufamba | Sun15 min kufamba |
Mavhiki 4 Anotevera
Tinoderedza zvinhu nekuwedzera yako cardio nguva uye iwe unowana simba idzva, cardio, nheyo uye kushandiswa kwemashandiro kuedza. Sezvaunogara uchiita, tora mazuva akawanda okuzorora sezvaunoda uye uzvinzwe wakasununguka kubatsiridzira kushanda kwako kana rimwe remabasa aya risingashandi kwauri.
Vhiki 1 | Vhiki 2 | Vhiki 3 | Svondo 4 |
Mon - Sarudza 1~ New! Zvisungo zveBheg -Chirevo 3~ Ita yako ~ New! Total Body Stretch | Mon - Sarudza 1~ Intervals Beg -Chirevo 3~ Ita yako ~ Total Body Stretch | Mon - Sarudza 1~ 2-3 inotanga, 10-Min Cardio~ Sarudza iwe pachako ~ Total Body Stretch | Mon - Sarudza 1~ Sarudza 1-3 Workouts ~ Ita yako |
Tues~ New! Total Body Force / Balance 1 set~ Core Strength / Stretch | Tues~ Total Body Force / Balance 1 set~ Core Strength / Stretch | Tues ~ Total Body Force / Balance 2 inosarudza | Tues~ Total Body Force / Balance 2 inosarudza~ Abs uye Basa Rokutanga |
Wed - Sarudza 1~ 25-Min Cardio~ Sarudza iwe pachako ~ Muviri Wakadzika | Wed - Sarudza 1~ New! 2-3 anogadzira, 10-Min Cardio~ Sarudza iwe pachako ~ Total Body Stretch | Wed - Sarudza 1~ Sarudza 1 pa3 Workouts~ Sarudza iwe pachako ~ Muviri Wakadzika | Wed - Sarudza 1~ 3 anosarudza, 10-Minute Cardio~ Sarudza iwe pachako ~ Total Body Stretch |
Yeah~ Total Body Force uye Balance 1 yakaiswa~ Beginner Abs | YeahActive Rest | YeahActive Rest | Yeah~ Total Body Force / Balance 2 inosarudza~ Yakawanda Core Workout |
Fri -Choose 1~ Intervals Beg -Chirevo 3~ Ita yako ~ Total Body Stretch | Fri - Sarudza 1~ 25-Min Cardio~ Sarudza iwe pachako ~ Muviri Wakadzika | FriCardio uye Strength Circuit | FriActive Rest |
SatItsva! Total Core Workout | Sat~ Total Body Force / Balance 1 set | SatTotal Core Workout | SatCardio uye Strength Circuit |
SunZorora | SunZorora | Sun10 min kufamba | Sun15 min kufamba |
Wako Wokupedzisira 4 Mavhiki
Mavhiki ako ekupedzisira anotora zvinhu kune imwe yepamusoro uye itsva, kwenguva yakareba cardio workouts, mushandirapamwe mushandi wekushanda kwemasimba uye, pakuguma kwegurogiramu, hutsva huri kumusoro uye huri pasi muviri hunoita kuti huve nemamwe mapoka emasumbu uye kukubatsira kuvaka mishonga yakasimba. Iwe uchaona zvakare maitiro matsva ekudzidzira dunhu, izvo zvakakosha pakuponesa nguva apo uchikubatsira kupisa makoriri akawanda.