Kana iwe wakatora nguva yakareba kubva pakurovedza muviri kana uri kungotanga, purogiramu yemavhiki matanhatu ndiyo nzvimbo yakakwana yokutanga. Iwe uchagadzira chiito chekuita zvekuita nemaitiro akareruka, zvakananga anoenderera mberi kubva vhiki kusvika kuvhiki.
Izvo zvinoshanda zvinopa mazano uye hazvizoshandi kune munhu wese, saka shandura ivo sezvinodiwa kuti vakwanise hutano hwako, hurongwa, uye zvaunofarira.
Gadzirira Kubasa Kwako
- Ona chiremba wako kana uine kukuvara kana mamiriro.
- Nyora zvinyorwa zvako zvinokosha kana uchida kutevera kushaya kurasikirwa mberi.
- Gadzirira basa rako . Iyo cardio workouts yakagadzirirwa kuti iite pane chero motokari yemotokari kana kunze. Kana mishonga isiri chinhu chako, shandisa maitiro ako (mavhidhiyo, makirasi, kubuda kunze, etc.) kana kusarudza chimwe chinhu chaunogona kufara nacho.
- Unganidza midziyo yako . Nokuda kwekushanda nesimba, iwe unoda zvakasiyana-siyana zvezvigadzirwa kusanganisira dumbbells , bhora rekuvhiya , maitiro ekumanikidza , mushonga wemishonga , uye mathi. Kana iwe uri mutsva pakudzidziswa simba , zvizivikanise nezvisimboti uye kuti ungasarudza sei kuwanda kwako.
1 - Vhiki 1 ye6
Svondo 1 Tarisa ... Kuongorora Kuwedzera
Kuwedzerwa chinhu chinokosha chema cardio workouts yako uye kudzidza kudziongorora kunogona kukudzidzisa kuti muviri wako unonzwa sei pamabasa akasiyana. Kune nzira dzakasiyana-siyana dzekutarisa kushanda kunosanganisira:
Chinangwa chako vhiki rino ndechekuisa pfungwa pahukuru hwekushanda kwako. Panguva yega yega cardio workout , shandisa imwe yenzira dzapamusoro kuti uone maonero aunoita uye fambisa Kushanda Kwako Kunoonekwa kumazinga akataurwa. Kuwanda kwekushanda kunenge kuri pane zvishoma , izvo zvinoreva kuti uri kunze kwenzvimbo yako yekunyaradza (asi kwete kunyunyuta uye kuzvikudza). Ngwarira kune izvo vhiki ino kuti uwane pfungwa yekushanda kwako zvakasimba.
Zuva 1: Cardio, Strength, uye Stretch
Aya maitiro akafupi uye akareruka uye anofanira kukutora makore anenge 35-45.
- Workout 1 : Kutanga Cardio
Kureba : Maminitsi makumi maviri - Workout 2 : Basic Strength
Murefu : 10-15 Maminitsi
Zvimwe Zvishandiso Zvinodiwa : Zvidhori zvechiedza, bhora rekuvhiya , kana chigaro uye mathi. - Basa Rokuita 3 : Kunyaradza Kunononoka
Zuva 2: Kufamba uye Kutarisa
Nhasi iwe hauna purogiramu yekushanda yakarongeka yekutevera, asi kufamba kwakadzika kunofambisa uye kugara wakatambanudza kuti udzoke mapepa ako, mutsi, uye kumashure.
- Basa Rokutanga 1 : Tsvaga zvishoma nemaminitsi gumi ekufamba kwemazuva ano.
- Basa Rokutanga 2 : Akagara pasi
Zuva 3: Cardio, Strength, uye Stretch
Nhasi purogiramu yako yakafanana neZuva 1, asi neine cardio workout itsva. Nhasi iwe uchasarudza kana kumhanya kwemaminitsi gumi nemasere ekufambisa kana kuita bhizimisi yemaminitsi gumi, asi unzwe wakasununguka kusanganisa kushanda kana uchida chimwe chinhu kwenguva yakareba.
- Basa Rokutanga 1 : Kutanga Kutanga kana Kupikisa
Kureba : 10-13 Maminitsi - Workout 2 : Basic Strength
Murefu : 10-15 Maminitsi
Zvimwe Zvishandiso Zvinodiwa : Mhemberero dzechiedza, bhora rekuvhiya kana chigaro uye mathi. - Basa Rokuita 3 : Kunyaradza Kunononoka
Zuva 4: Zororo Rokushanda
Hapana chinhu pane purogiramu yako nhasi, asi edza kuramba uchishanda zvakawanda sezvaunokwanisa kuburikidza nokutora mapuropa, kufamba, kutambanudza nekufamba. Mamwe mazano:
- Shandisa masiteji kanenge katatu nhasi
- Shandisa nguva yako yemangwanani kutora kufamba kwemaminitsi gumi
- Gara pane bhora rekuvhima paunenge uchiona TV
- Famba imbwa kune imwe maminitsi mashanu
Zuva re5: Kufamba uye kutarisa
- Basa Rokutanga 1 : Tsvaga zvishoma nemaminitsi gumi ekufamba kwemazuva ano.
- Basa Rokutanga 2 : Akagara pasi
Kureba : 5-10 Maminitsi
Zuva 6: Cardio, Strength uye Stretch
- Workout 1 : Kutanga Cardio
Kureba : Maminitsi makumi maviri - Workout 2 : Basic Strength
Murefu : 10-15 Maminitsi
Zvimwe Zvishandiso Zvinodiwa : Mhemberero dzechiedza, bhora rekuvhiya kana chigaro uye mathi. - Workout 3 : Basic Stretch
2 - Vhiki 2 ye6
Kwevhiki 2, iwe uchacherechedza zvimwe zviduku zvingakubatsira kuti uende mberi zvishoma nezvishoma. Iwe uchange uine hutsva, hurefu hurefu hunodidiodio uye iwe uri kuita sendima yakawedzerwa yega yega yega basa panguva yako simba rekudzidzira kushanda.
Sezvaunogara uchiita, tapota shandura basa rako kuti ukwanise hutano hwako, purogiramu, uye zvinangwa uye teerera kumutumbi wako, kutora mazuva akawanda okuzorora sezvaunoda.
Svondo 2 Ongorora pa ... FITT
Vhiki rino, pfungwa yako iri paFITT , iyo inotitungamirira mukugadzira mapurogiramu ekugadzirira. Izvi zvinosanganisira:
- Kakawanda - Muvhiki ino, uri kuita cardio katatu uye simba rinodzidziswa katatu, rinotevera maitiro ekutanga ekurayiridzira kwekutanga nekuvandudza hutano hwako. Tichafambira mberi muchirongwa ichi nekuwedzera zvishoma nezvishoma kuwedzera muviri.
- Kuwedzera - Muvhiki shomanana dzekutanga, iwe unofunga nezvekunyanyisa kwepamusoro kana pamusoro peDanho 5-6 paPfungwa Yakanzwisiswa Yokuwedzera . Sezvaunenge uchifambira mberi, iwe uchachinja zvishoma nezvishoma kuwedzera kwehuwandu hwekushanda kwako nekudzidzisa kwemazuva uye mamwe maitiro.
- Nguva - Basa rako rakatanga pamaminitsi anenge 10-20. Vhiki yoga yoga, zvishoma nezvishoma tichawedzera nguva yekushanda kwako kuti tive nekutsungirira uye kukubatsira iwe kupisa makoriki akawanda.
- Tsika - Zvakakosha kutanga nemabasa aunofarira, asi zvakare zvakakosha kuyambuka uye kusanganisa zvinhu kuitira kuti muviri wako nepfungwa dzako zviitwe. Gare gare purogiramu, iwe uchasarudza mabasa matsva kuwedzera pane zvaunoita.
Paunenge uchishanda nesimba zvakakwana, nguva uye kazhinji, iwe uchatanga kuona kuchinja muutoro hwako, mafuta omuviri, kutsungirira nesimba. Kana muviri wako uchigadzirisa kune maFITT ako emazuva ano, inguva yekushandisa imwe yevamwe vavo. Iyi purogiramu ichakubatsira iwe kudzidza kuti ungazviita sei.
Zuva 1: Cardio, Strength, uye Stretch
Your cardio workout vhiki iyi inovaka pavhiki yekupedzisira yekudzidzira kwekutanga nekuwedzera kwemaminitsi mashanu. Simba rako rekushanda ndiro rakafanana, asi iwe uchaita 2 mashomanana emubatiro wega wega nekusara kwenguva pfupi pakati.
- Basa Rokutanga 1 : 25-Minute Cardio
- Workout 2 : Basic Strength
Kureba : 2 sezvikamu zvemuitiro umwe neumwe, 10-20 Maminitsi
Zvishandiso Zvinodiwa : dumbbells dzinobwinya, bhora rekuvhiya kana sachigaro, uye mathi - Basa Rokuita 3 : Kunyaradza Kunononoka
Zuva 2: Kufamba uye Kutarisa
Nhasi iwe uchaita basa rako rokufambisa, asi nemamwe maminetsi mashanu. Iwe uchapedzisa pamwe nevanogara vakanamatira kumusana, mumutsipa, uye mapepa.
- Basa Rokutanga 1 : Tsvaga zvishoma nemaminitsi gumi nemashanu ekufambisa kwemazuva ano.
- Basa Rokutanga 2 : Akagara pasi
Zuva 3: Cardio, Strength, uye Stretch
Yenyu itsva ye cardio workout nhasi inosanganisira kudzidziswa nguva nemumwe mushandisi kana basa raunosarudza.
- Basa Rokutanga 1 : Zvimwe Zvishoma
Kureba : Maminitsi 21
- Workout 2 : Basic Strength
Kureba : 2 sezvikamu zvemuitiro umwe neumwe, 10-20 Maminitsi
Zvishandiso Zvinodiwa : dumbbells dzinobwinya, bhora rekuvhiya kana sachigaro, uye mathi. - Basa Rokuita 3 : Kunyaradza Kunononoka
Zuva 4: Zororo Rokushanda
Hapana chimwe pane purogiramu yako nhasi, asi edza kuramba uchishanda zvakawanda sezvaunokwanisa kuburikidza nekutora mapfupa, kufamba, kutambanudza, nekufamba. Mamwe mazano:
- Tamba mutambo unoshanda, sa Wii Fit Plus
- Ita mamwe magunche kana pushups paunotarisa TV
- Bvisa TV pakutanga uye tambanudza kwemaminitsi mashomanana usati warara
- Famba imbwa kune imwe maminitsi mashanu
Zuva re5: Kufamba uye kutarisa
- Basa Rokutanga 1 : Tsvaga zvishoma nemaminitsi gumi nemashanu ekufambisa kwemazuva ano.
- Basa Rokutanga 2 : Akagara pasi
Zuva 6: Cardio, Strength uye Stretch
- Basa Rokutanga 1 : 25-Minute Cardio
- Workout 2 : Basic Strength
Kureba : 2 sezvikamu zvemuitiro umwe neumwe, 10-20 maminitsi
Zvishandiso Zvinodiwa : dumbbells dzinobwinya, bhora rekuvhiya kana sachigaro, uye mathi - Basa Rokuita 3 : Kunyaradza Kunononoka
3 - Vhiki 3 ye6
Vhiki ino, uchaona zvimwe kuchinja kukuru mumapurogiramu ako kubva kumavhiki apfuura. Tiri kukumbura ante nekuparadzanisa cardio yako nekushanda nesimba, zvichikupa mazuva matatu e cardio uye mazuva maviri ekudzidzisa simba. Nokuputsa basa rako, iwe unogona kupa simba rakawanda pane imwe nzira, iyo inogona kukubvumira kuti uvandudze kushanda kwako uye ita zvakawanda nezvimwe nguva yako yekushandisa.
Svondo 3 Tarisa Ku ... Kufambira Mberi
Chimwe chezvinhu zvinonyanya kukosha zvaunogona kuita pane rwendo rwako rwekuvhima ndezvekutarisa kufambira mberi kwako. Kuziva kuti uri kupi uye kuti uri kuvandudza zvakakosha sei kugara uchikurudzirwa uye uchiziva kuti uri munzira yakarurama. Mamwe mazano:
- Kurasikirwa kwehupfumi - Kurasikirwa kwehupfumi inzira yakakurumbira yekuyera kuti uri kuita sei, asi yeuka kuti kurasikirwa nekurema kunowanzopfupika kupfuura zvatinotarisira uye zvingatora mavhiki kana mwedzi kuti tione kuchinja kukuru. Iwe unokwanisa kuyera izvi nokuzviyera, kutora zviyero zvako , kutora muviri wako mafuta kuongororwa , uye / kana kucherechedza maitiro aunoita kana kuti zvipfeko zvako zvakafanana sei.
- Zvokushanda Zvakapedzwa - Imwe nzira yekucherechedza kufambira mberi kwako ndeyekutarisa zvishoma nezvezvigumisiro uye nezvimwe parwendo. Kana iwe uchida kuora muviri, unoziva kuti unofanirwa kushandisa muviri nguva dzose. Kugadza chinangwa chekuzadzisa imwe nhamba yekushanda kwevhiki vese kunogona kukubatsira kuti ugare wakanyatsofunga nezvekugadzirisa paunenge uchipemberera zvawakaita.
- Utano Hwokuvandudza - Kuita muviri kunogona kukuitira zvakawanda kupfuura kungokubatsira kuti uremerwe uremu. Inogona kukubatsira iwe kurara zviri nani, kukupa simba rakawanda kana kuita mabasa ezuva nezuva nyore nyore. Funga pamusoro pezvaunoda kuvandudza (semuenzaniso, kukwanisa kuenda kumatanho ekushanda kunze kwekubuda kunze, kukwanisa kutamba nevana vako kana vana vakawanda vasinganeta, nezvimwewo) uye nyora yacho muvhiki yako yose checklist. Vhiki yoga yoga, chengetedza iwe pachako kuti uone kuti wakasvika kure zvakadini.
- Simba uye Kutsungirira - Zvinokurudzira paunoona uye uchinzwa uchisimba. Kuchengeta nhamba yekuti yakawanda yakaisa sei, reps uye kuti uremu hwei huri kushandisa vhiki imwe neimwe inogona kukuudza kana iwe uri kuwedzera simba uye ona kana maitiro achiita nyore.
Zuva 1: Cardio uye Stretch
Nhasi cardio workout inowedzera pamabasa ekutanga, kutora iwe kusvika pamaminitsi makumi matatu ezvidzidzo zvinoenderera mberi.
- Basa Rokutanga 1 : 30-Minute Cardio
- Basa Rokutanga 2 : Tongedza nemaBandi
Zuva repiri: Simba Rose Simba uye Yoga
Nhasi simba rokudzidzira kushanda rinopa maitiro akawanda kupfuura kushandiswa kwekare, izvo zvinoreva kushanda nesimba uye dambudziko. Pamusana pekuita basa iri, iwe uchaita 2 seti reps reps yega yega yega yega yega, kupumha masikati 20-30 pakati pekuisa.
- Kushanda 1 : Total Body Strength
- Kureba : 2 setsva ye15 reps, 30-45 Maminitsi
- Zvimwe Zvishandiso Zvinodiwa : Dumbbells, a barbell (inotsiva dumbbells kana zvichidiwa), danho kana bhenchi, bhora rekuvhiya, uye bhensi yekudzivirira.
- Workout 2 : 10-Minute Yoga (Zvichida)
Zuva rechitatu: Zororo Rokuzorora
Hapana chimwe pane purogiramu yako nhasi, asi edza kuramba uchishanda zvakawanda sezvaunokwanisa kuburikidza nekutora mapfupa, kufamba, kutambanudza, nekufamba. Mamwe mazano:
- Kupfeka pedometer zuva rose uye edza kuwana zvingasvika 5000 matanho
- Famba uchitenderedza imba nguva dzose apo bhizimusi rinouya panguva yaunofarira TV
- Famba 2 unofamba-famba uchipoteredza nzvimbo yekupaka pabasa usati wapinda
- Famba imbwa kune imwe maminitsi mashanu
Zuva 4: Interval Cardio uye Stretch
Mazuva ano kushanda kwemazuva mashoma kunowedzera nguva yako yekudzidzira kusvika kumaminitsi makumi maviri uye zvinokutora iwe zvishoma zvishoma kubva munzvimbo yako yekunyaradza.
- Workout 1 : Interval Cardio
Kureba : 25 Min - Basa Rokutanga 2 : Tongedza nemaBandi
Zuva re5: Muviri Wemasimba Simba
- Kushanda 1 : Total Body Strength
- Kureba : 2 setsva ye15 reps, 30-45 Maminitsi
- Matambudziko Anodiwa : Dumbbells, a barbell (inotsiva dumbbells kana zvichidiwa), danho kana bhenji rekureruka, bhora rekuvhiya, uye bhendi yekudzivirira.
Zuva 6: Cardio uye Stretch
- Basa Rokutanga 1 : 30-Minute Cardio
- Basa Rokutanga 2 : Tongedza nemaBandi
4 - Vhiki 4 ye6
Vhiki ino, tiri kutora bhabheri kukubvumirai nguva yekugadzirisa purogiramu yako yekushanda. Izvi zvinoreva kuti iwe uchaita kushanda kwakafanana svondo rakapera usina maitiro matsva, matambudziko, kana kuchinja. Zvakakosha kuzvipa nguva yekudzidzira maitiro, shingairira kuratidza kuti iwe unoshanda sei, uye ona kuti zvinhu zviri kuitika sei.
Funga nezve ... Kuzvipa Mubayiro
Kuramba uchikurudzira kuita zvekurovedza hakusi nyore nguva dzose, asi kunobatsira kuzvipa iwe pachako nekuzadzisa zvinangwa zvako. Vhiki rino, chinangwa chako ndechekuona kuti iwe ungazvipira sei. Mamwe mazano:
- Rongedza kushambadzira, chiso, kana imwe spa spa
- Download mbira itsva
- Tora nguva yekuverenga bhuku, teerera mimhanzi, kana kuti ureruke
- Ronga rwendo rwemangwana kana kutambira
- Shandisa nguva yako uchiita chinhu chako chaunoda
Iwe uchazvipira sei iwe vhiki rino? Ronga iyo zvino kuitira kuti iwe unogona kutarisira mberi kwevhiki rose.
Zuva 1: Cardio uye Stretch
- Basa Rokutanga 1 : 30-Minute Cardio
- Basa Rokutanga 2 : Tongedza nemaBandi
Zuva repiri: Kwose Simba Simba
- Kushanda 1 : Total Body Strength
Kureba : 2 setsva ye15 reps, 30-45 Maminitsi
Zvimwe Zvishandiso Zvinodiwa : dumbbells, barbell, danho kana bhenji yezviremu, bhora rekudzidzira, uye bhendi yekudzivirira
Zuva rechitatu: Zororo Rokuzorora
Hapana chinhu pane purogiramu yako nhasi, asi edza kuramba uchishanda zvakawanda sezvaunokwanisa. Mamwe mazano:
- Unganidza zvishoma nemaminitsi makumi maviri ekufamba nhasi
- Paridza 'Kwete TV' usiku uye tamba mitambo nemhuri yako
- Ona kuti mabasa mangani aunogona kuita nhasi usingagari pasi
- Gara pane bhora rekudzidzira paunenge uchishanda pamakombiyuta
Zuva 4: Interval Cardio uye Stretch
- Workout 1 : Interval Cardio
- Basa Rokutanga 2 : Tongedza nemaBandi
Zuva re5: Muviri Wemasimba Simba
- Kushanda 1 : Total Body Strength
Kureba : 2 setsva ye15 reps, 30-45 Maminitsi
Zvimwe Zvishandiso Zvinodiwa : dumbbells, barbell, danho kana bhenji yezviremu, bhora rekudzidzira, uye bhendi yekudzivirira
Zuva 6: Cardio uye Stretch
- Basa Rokutanga 1 : 30-Minute Cardio
- Basa Rokutanga 2 : Tongedza nemaBandi
5 - Vhiki 5 ye6
Vhiki ino, uri kusvika pakuguma kwegurogiramu uye, mushure mekuzorora kwesvondo rapera, tiri kuwedzera dambudziko zvakare zvakare nemabasa matsva ekushanda uye zuva rekushanda kwebhonasi. Izvi zvinoreva kuti iwe uchave uchiita mazuva matanhatu musvondo rino, kunyange zvazvo iwe nguva dzose unogona kusarudza.
Vhiki 5 Ongorora Pa ... Kushungurudzika
Vhiki rino, ndinoda kuti iwe uise pfungwa dzako pamatambudziko ako. Kunyanya, iwe wakasimbiswa sei uye uri kushanda kwako kubatsira kubvisa zvimwe zvekunetseka? Pasinei nokuti uri kuita cardio yakasimba kana kuti iwe unofara, ikokurovedza kunogona kubatsira kubvisa kusagadzikana, kuvandudza kutora kwako, uye kukupa simba rokuita zvakawanda zuva rega rega.
Funga nezvekuti unonzwa sei mushure mekushanda kwako. Iwe unonzwa uine simba uye wakagadzirira kutarisana nezuva here? Kana zvakadaro, uri munzira yakarurama. Kana iwe uchinzwa wakaneta, izvo zvingave chiratidzo chokuti iwe uri kuita zvakawanda uye unoda kuzorora zvakanyanya.
Zuva 1: Cardio Medley uye Stretch
Mazuva ano cardio Workout inokutora nemaminitsi makumi mana ekushandisa uchishandisa treadmill, elliptical trainer, uye bhasikoro.
- Basa Rokutanga 1 : Cardio Medley
- Zvishandiso Zvinodiwa : Treadmill, Elliptical, uye Stationary Bike (kana chero magetsi matatu emotokari)
- Workout 2 : Basic Stretch
Zuva 2: Mutengo Wose Muviri uye Yoga
Kuita simba kwemazuva ano kunokutora iwe kumatanho anotevera nemitambo mitsva (uye yakasimba) maitiro uye mavara matsva anowedzera simba uye anoponesa nguva.
- Kushanda 1 : Total Body Supersets
Kureba : 40-60 Min
Nhamba : Bhuku / Int
Zvimwe Zvishandiso Zvinodiwa : barbell (inogona kunge iri pasi dumbbells pano kana ichidiwa), dzakasiyana-siyana dumbbells yakareruka, danho kana bhenchi uye ibhozenzi - Workout 2 : Yoga Mangwanani uye Manheru
Zuva rechitatu: Zororo Rokuzorora
Hapana chinhu pane purogiramu yako nhasi, asi edza kuramba uchishanda zvakawanda sezvaunokwanisa kuburikidza nokutora mapuropa, kufamba, kutambanudza nekufamba.
Zuva 4: Interval Cardio uye Stretch
Mazuva ano unowana mukana wekutsvaga cardio workout unosanganisira zvose zvikomo uye sprints kusundira kusimba kusvika paNhandare 8 paChiratidziro Chinojekeswa .
- Workout 1 : Interval Cardio
Murefu : 30 Min - Basa Rokutanga 2 : Akagara pasi
Zuva 5: Mutengo Wose Wakawanda
- Kushanda 1 : Total Body Supersets
Kureba : 40-60 Min
Zvimwe Zvishandiso Zvinodiwa : Dumbbells dzakasiyana-siyana, nhanho kana chikwata, barbells, uye bhora rekushandisa
Zuva 6: Cardio uye Stretch
Basa rino rezuva rino riri nyore uye rakarurama, richifamba pakati peDanho 5 ne6.
- Workout 1 : Cardio Endurance
Basa Rokutanga 2 : Tongedza nemaBandi
Zuva 7: Bonus Cardio
Muvhiki ino, tiri kuwedzera dambudziko nekuwedzera bonus cardio workout. Sarudza chero basa ripi neripi uye ushande nenzira yakasimba, inononoka kwemaminitsi makumi maviri.
6 - Vhiki 6 ye6
Wakafadzwa nekuita izvi kure! Hazvisi nyore kutanga purogiramu yekurovedza muviri, uye zvakanyanya kuoma kuritsigira. Wakaita izvozvi nekunamatira nepurogiramu.
Tiri kuvhara vhiki rino neyo purogiramu imwechete uye kushanda kwamakatevera vhiki yapfuura, saka hapana kuchinja kukuru kunetseka pamusoro.
Svondo 6 Ongorora Pane ... Ndezvipi Zvichaitika?
Zvakakosha kuti urambe uchinge wakashanda zvakaoma kuti ugadzire, saka funga nezvezvinozoitika. Imwe nzira ndeyekuenderera mberi nekushanda zvakafanana, kana kushandisa pfungwa dziri pasi apa kuti urambe uchifambira mberi:
- Kudzidzira Kuwedzera - Nyaya iyi inoratidza kuti ungashandura sei kushanda kwako kune mamwe matambudziko.
- Kuchinja Kushanda Kwako - Pano iwe uchanodzidza kushandura simba rako kushanda.
Zuva 1: Cardio Medley uye Stretch
- Basa Rokutanga 1 : Cardio Medley
Kureba : 40 Min
Zvimwe Zvishandiso Zvinodiwa : treadmill, elliptical uye mabhasikoro (kana chero magetsi matatu emotokari) - Workout 2 : Basic Stretch
Zuva 2: Mutengo Wose Muviri uye Yoga
- Kushanda 1 : Total Body Supersets
Kureba : 40-60 Min
Nhamba : Bhuku / Int
Zvishandiso Zvinodiwa : barbell (inogona kunge iri pasi dumbbells pano kana ichidikanwa), dumbbells dzakasiyana-siyana, danho kana bhenchi, uye ibhozenzo - Workout 2 : Yoga Mangwanani uye Manheru
Zuva rechitatu: Zororo Rokuzorora
Iwe unoziva chaungaita pano.
Zuva 4: Interval Cardio uye Stretch
- Workout 1 : Interval Cardio
Basa Rokutanga 2 : Akagara pasi
Zuva 5: Mutengo Wose Wakawanda
- Kushanda 1 : Total Body Supersets
Kureba : 40-60 Min
Zvimwe Zvishandiso Zvinodiwa : dumbbells, danho, barbells, uye bhora rekushandisa
Zuva 6: Cardio uye Stretch
- Workout 1 : Cardio Endurance
Kureba : 35 Min - Basa Rokutanga 2 : Tongedza nemaBandi
Zuva 7: Bonus Cardio
Iwe unogona kuita imwechete Bonus Cardio iwe wakaita vhiki yapfuura, kana kusarudza chimwe chinhu chitsva.