SHAPE's Sexy Summer Legs Shirin Aiki na Makonni Shida

Wadatacce

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Kalubalen Kafaffun Harsunan bazara na SHAPE abu ne mai sauƙin bi, shirin mako shida wanda aka ƙera don taimaka muku rage kitse na jikin ku gaba ɗaya da gina tsoka, tsoka mai ƙona kalori.

Wannan shirin na ci gaba zai haɓaka ƙarfi a hankali, kuma yana zagayawa ta hanyar motsa jiki don kiyaye ƙalubalen jikin ku da canzawa kowane mako. Muna ba da shawarar bin tsarin motsa jiki na mako -mako don sakamako mafi kyau, amma jin daɗi don haɗawa da daidaita kwanaki gwargwadon buƙatun jadawalin ku.

Samu shirin

Mako 1:

A makon farko na ƙalubalen, za mu fara da rana ɗaya mai ƙarfi (Sexy, Strong Legs workout), ranar jimrewa (Lean Legs workout), tare da jimlar motsa jiki da shimfida ayyukan yau da kullun don taimaka muku. gina tushen lafiyar ku. Idan ba ku daɗe da yin aiki ba, ko kuma kun fara farawa, ku tuna don tafiya a cikin taki kuma kawai kuyi abin da za ku iya. Kuma idan kun kasance ƙwararrun masu motsa jiki, ku ji daɗi don buga ƙarfin tare da nauyi mai nauyi, ko ta ƙara tazara zuwa kwanakin aikinku na cardio.

Sa'a & samun nishaɗi!

Talata: Sexy, Ƙarfin Ƙarfin Ƙafãfun Ƙarfafa

Laraba: Ranar Cardio (mintuna 30-45 na aikin cardio da kuka fi so)

Alhamis: Jingina kafafu

Juma'a: Ranar Cardio (mintuna 30-45 na aikin cardio da kuka fi so)

Asabar: Jimlar Jikin Jiki

Lahadi: Dynamic Stretch & Stamina (+ mintuna 30 na zaɓi na cardio)

Lura: *idan kuka zaɓi yin cardio a yau, yi shi kafin tsarin Dynamic Stretch & Stamina.

Samo shirin ku na mako na 2

Mako 2:

A wannan makon za mu ƙara ƙarin ƙarfi da horo ga shirin - duka biyun na iya taimaka muku ganin sakamako cikin sauri.Ƙara zaman ku na cardio a wannan makon don taimakawa ƙona ƙarin adadin kuzari, wanda zai taimaka wajen rage kitse na jikin ku da nuna tsokar tsoka da kuke haɓaka.

Litinin: Ƙarfin Ƙarfin Jiki UP

Talata: Ranar Cardio (minti 45 na ayyukan zuciya da kuka fi so)

Laraba: Jimlar Jikin Jiki + mintuna 20 na cardio

Alhamis: Ranar Cardio (mintuna 45 na aikin cardio da kuka fi so)

Juma'a: Sexy, Ƙarfin Ƙarfin Ƙafãfun Ƙarfafa

Asabar: Zuwa Core (+ minti 30 na zaɓin cardio)

Lahadi: Ranar Hutu

Samu shirin ku na mako 3

Mako na 3:

Muna haɓaka ayyukan motsa jiki a wannan makon, don haka yana da mahimmanci fiye da kowane lokaci don shimfiɗawa! Tabbatar da yin ayyukan yau da kullun na Ƙarfafawa & Ƙarfafawa aƙalla sau ɗaya a wannan makon (ƙari idan kun fi so). Kuma idan nauyin da kuka kasance kuna amfani da shi don ƙarfin ƙarfin ku ya fara jin sauƙi, kar ku manta da ƙara shi!

Litinin: Sexy, Ƙarfin Ƙarfin Ƙafãfun Ƙarfafa

Talata: Ranar Cardio (mintuna 45-60 na aikin cardio da kuka fi so)

Laraba: Lean kafafu + Zuwa Core + 20 mintuna na cardio

Alhamis: Ranar Cardio (minti 45-60 na ayyukan zuciya da kuka fi so

Juma'a: Ƙafafun Mutuwa + Ƙarfin Ƙarfafa & Ƙarfafawa

Asabar: Jimlar Toners na Jiki + Minti 20 na cardio (na zaɓi)

Lahadi: Ranar Hutu

Samu shirin ku na sati 4

Mako na 4:

Duk da yake yana iya ɗaukar har zuwa makonni shida don ganin sakamako, tabbas ya kamata ku fara lura da wasu canje-canje ta mako 4. Kuna iya lura cewa kuna da ƙarin juriya, ƙarfin hali ko ƙarfi (ko duka uku!) Yanzu. Jin ƙarfi yana da kyau! Kawai tabbatar da ci gaba da ƙalubalantar kan ku don ci gaba da ganin canje -canje. Ƙara ƙarin nauyi ko tsawaita ayyukanku idan ya cancanta.

Litinin: Ranar Cardio (mintuna 45-60 na aikin cardio da kuka fi so)

Talata: Sexy, Ƙarfin Ƙafafun Aiki + Dynamic Stretch & Stamina

Laraba: Ranar Cardio (minti 45-60 na ayyukan zuciya da kuka fi so)

Alhamis: Jimlar Jikin Jiki + Ƙafatattun Kafa

Juma'a: Ranar Cardio (mintuna 45-60 na aikin cardio da kuka fi so)

Asabar: Ƙafafun Mutuwa + Zuwa Ƙarfi

Lahadi: Ranar Hutu

Samo shirin ku na mako na 5

Mako na 5

Kun yi babban aiki tare da ayyukanku har yanzu - ci gaba da shi! Kar ku manta, ta hanyar keken motsa jiki, kuna horo kamar ɗan wasa, don haka ku kula da kanku kamar ɗaya! Ku ci abinci mai gina jiki don makamashi, kuyi barci da kyau kuma ku ba da ƙafafunku dan karin TLC (massages suna da kyau don kwanakin dawowa!).

Litinin: Jingina kafafu + zuwa gindin

Talata: Jimlar Jikin Jiki + Maɗaukaki Miƙewa da Juriya

Laraba: Ranar Cardio (mintuna 45-60 na aikin cardio da kuka fi so)

Alhamis: Ƙarfin Ƙarfin Jiki UP (+ mintuna 20 na cardio - na zaɓi)

Juma'a: Ranar Cardio (minti 45-60 na ayyukan zuciya da kuka fi so)

Asabar: Sexy, Ƙarfafa Ƙafafun (+ minti 20 na cardio - zaɓi)

Lahadi: Ranar Hutu

Samo shirin ku na mako na 6

Mako na 6:

Muna kusa da ƙarshen layin yanzu! A makon mu na ƙarshe, za mu ƙara yawan motsa jiki da aka mai da hankali kan ƙafafu don tabbatar da cewa kun sami sakamakon da kuka yi aiki tuƙuru. Haɓaka ƙoƙarinku na wannan makon da ya gabata. Duk wannan aiki mai wahala zai biya!

Litinin: Ƙarfin Ƙarfin Jiki UP + Jimlar Tunan Jiki + mintuna 30 na cardio

Talata: Ƙafãfu masu mutuwa + Ƙarfafawa mai ƙarfi & Ƙarfin hali

Laraba: Sexy, Ƙarfin Ƙarfi + mintuna 30 na cardio

Alhamis: Zuwa Core + Dynamic Stretch & Stamina

Juma'a: Lean kafafu + mintuna 30 na cardio

Asabar: Minti 60 na cardio

Lahadi: Ranar Hutu

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