SHAPE's Sexy Summer Legs Program ya Masabata Asanu ndi umodzi

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SHAPE's Sexy Summer Legs Challenge ndi pulogalamu yosavuta kutsatira, ya milungu isanu ndi umodzi yokonzedwa kuti ikuthandizireni kuti muchepetse thupi lanu lonse ndikumanga minofu yowonda, yowotcha kalori.

Pulogalamu yopita patsogoloyi imakula pang'onopang'ono, ndikuzungulira ndikulimbitsa thupi kuti thupi lanu likhale lovuta komanso losintha sabata iliyonse. Tikukulimbikitsani kutsatira dongosolo lolimbitsa thupi mlungu uliwonse kuti mupeze zotsatira zabwino, koma omasuka kusakaniza ndi kufananiza masiku malinga ndi zosowa zanu.

Pezani pulogalamuyi

Sabata 1:

Kwa sabata yoyamba ya zovutazo, tiyamba ndi tsiku limodzi lolimba la mwendo (zolimbitsa thupi, Zolimbitsa Thupi, Zolimbitsa Thupi), tsiku lopirira (kulimbitsa thupi kwa Miyendo Yowonda), komanso kulimbitsa thupi kwathunthu ndi chizolowezi chotambasula kuti chikuthandizeni. pangani malo anu olimbitsira thupi. Ngati simunagwire ntchito posachedwapa, kapena mukungoyamba kumene, kumbukirani kupita pa liwiro lanu ndikungochita zomwe mungathe. Ndipo ngati ndinu ochita masewera olimbitsa thupi otsogola, omasuka kuyimba mwamphamvu ndi zolemera zolemera, kapena powonjezera nthawi pamasiku anu ochita masewera a cardio.

Zabwino zonse & kondwerani!

Lachiwiri: Sexy, Kulimbitsa Miyendo Yamphamvu

Lachitatu: Tsiku la Cardio (Mphindi 30-45 za zomwe mumakonda za Cardio)

Lachinayi: Kulimbitsa Miyendo Yotsamira

Lachisanu: Cardio Day (30-45 mphindi zomwe mumakonda kwambiri cardio)

Loweruka: Ma Toners Onse Amthupi

Lamlungu: Dynamic Stretch & Stamina (+ 30 minutes of cardio optional)

Zindikirani: Ngati mungasankhe kuchita cardio lero, chitani izi musanadongosolo la Dynamic Stretch & Stamina.

Pezani mapulani anu sabata yachiwiri

Mlungu 2:

Sabata ino tiwonjezera mphamvu ndi maphunziro apakati pa pulaniyo - zonsezi zomwe zingakuthandizeni kuwona zotsatira mwachangu.Onjezerani magawo anu am'magawo sabata ino kuti muthandize kuwotcha mafuta owonjezera, omwe angakuthandizeni kuchepetsa mafuta amthupi lanu ndikuwonetsa minofu yolimba yomwe mukukula.

Lolemba: Lower Body Power UP

Lachiwiri: Tsiku la Cardio (Mphindi 45 za zomwe mumakonda za Cardio)

Lachitatu: Ma Toners Onse Amthupi + mphindi 20 za cardio

Lachinayi: Tsiku la Cardio (Mphindi 45 za zomwe mumakonda za Cardio)

Lachisanu: Sexy, Kulimbitsa Miyendo Yamphamvu

Loweruka: Kwa Core (+ mphindi 30 za cardio posankha)

Lamlungu: Tsiku Lopumula

Pezani mapulani anu sabata yachitatu

Sabata 3:

Tikukulitsa kulimbitsa thupi kwanu sabata ino, chifukwa chake ndikofunikira kuposa kale! Onetsetsani kuti mukuchita chizolowezi chanu cha Dynamic Stretch & Stamina kamodzi sabata ino (zambiri ngati mukufuna). Ndipo ngati kulemera komwe mwakhala mukugwiritsa ntchito kulimbitsa mphamvu kwanu kukuyamba kukhala kosavuta, musaiwale kukulitsa!

Lolemba: Sexy, Kulimbitsa Miyendo Yamphamvu

Lachiwiri: Tsiku la Cardio (Mphindi 45-60 za zomwe mumakonda za Cardio)

Lachitatu: Lean Legs + To the Core + 20 mphindi za cardio

Lachinayi: Tsiku la Cardio (Mphindi 45-60 za zomwe mumakonda za Cardio

Lachisanu: Lethal Legs + Dynamic Stretch & Stamina

Loweruka: Ma Toners Onse Amthupi + Mphindi 20 za cardio (ngati mukufuna)

Lamlungu: Tsiku Lopumula

Pezani dongosolo lanu la sabata 4

Sabata 4:

Ngakhale zingatenge masabata asanu ndi limodzi kuti muwone zotsatira, muyenera kuti mukuyamba kuona kusintha kwina kwa sabata 4. Mungazindikire kuti muli ndi chipiriro, mphamvu kapena mphamvu (kapena zonse zitatu!) tsopano. Kumverera mwamphamvu ndikwabwino! Ingokhalani otsimikiza kuti mupitilizebe kudziyesa kuti muwoneke zosintha. Onjezani zolemera zambiri kapena kutalikitsa zolimbitsa thupi ngati kuli kofunikira.

Lolemba: Tsiku la Cardio (Mphindi 45-60 za zomwe mumakonda za Cardio)

Lachiwiri: Kulimbitsa Thupi, Kulimbitsa Miyendo Yamphamvu + Kutambasula Kwamphamvu & Kukhazikika

Lachitatu: Tsiku la Cardio (mphindi 45-60 zomwe mumakonda kwambiri)

Lachinayi: Ma Toners Onse Amthupi + Miyendo Yotsamira

Lachisanu: Tsiku la Cardio (mphindi 45-60 zomwe mumakonda kwambiri)

Loweruka: Miyendo Yowopsa + Mpaka Pakatikati

Lamlungu: Tsiku Lopumula

Pezani dongosolo lanu la sabata 5

Sabata 5

Mwakhala mukuchita bwino ndikulimbitsa thupi kwanu mpaka pano - pitirizani kutero! Musaiwale, poyendetsa masewera olimbitsa thupi, mukuchita masewera olimbitsa thupi ngati wothamanga, choncho onetsetsani kuti mumadzisamalira ngati mmodzi! Idyani chakudya chopatsa mphamvu kuti mukhale ndi mphamvu, mugone bwino ndikupatsanso miyendo yanu TLC yowonjezera pang'ono (kutikita minofu ndikwabwino masiku ochira!).

Lolemba: Miyendo Yotsamira + Pakatikati

Lachiwiri: Ma Thupi Athunthu Amphamvu + Kutambasula Kwamphamvu & Mphamvu

Lachitatu: Tsiku la Cardio (Mphindi 45-60 za zomwe mumakonda za Cardio)

Lachinayi: Mphamvu Yotsika Thupi UP (+ mphindi 20 za cardio - mwakufuna)

Lachisanu: Tsiku la Cardio (mphindi 45-60 zomwe mumakonda kwambiri)

Loweruka: Achigololo, Miyendo Yamphamvu (+ Mphindi 20 za cardio - mwakufuna)

Lamlungu: Tsiku Lopumula

Pezani mapulani anu sabata 6

Mlungu 6:

Tsopano tikuyandikira kumapeto! Kwa sabata yathu yomaliza, tikuwonjezera masewera olimbitsa thupi okhazikika pamiyendo kuti muwonetsetse kuti mwapeza zotsatira zomwe mwalimbikira kwambiri. Limbikitsani zoyesayesa zanu sabata yathayi. Kugwira ntchito molimbika konse kumeneku kudzakhala kopindulitsa!

Lolemba: Mphamvu Yotsika Thupi UP + Yonse Toners Thupi + mphindi 30 za cardio

Lachiwiri: Miyendo Yakuda + Yamphamvu Yotambasula & Mphamvu

Lachitatu: Sexy, Miyendo Yamphamvu + Mphindi 30 za cardio

Lachinayi: Ku Core + Dynamic Stretch & Stamina

Lachisanu: Miyendo Yotsamira + mphindi 30 za cardio

Loweruka: Mphindi 60 za cardio

Lamlungu: Tsiku Lopumula

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