Plank Workout 30‑Day Core Plan

Vula isisekelo sakho esiqine kakhulu nge-Plank Workout 30-Day Core Plan—inselele enkulu yepulangwe yezinsuku ezingu-30 ehlanganisa ukujima kwasekhaya okuqondisiwe, ukulandelela inqubekelaphambili, nokuzivocavoca kwesisindo somzimba ukuze kukusize wakhe amandla abalulekile ekhaya.

🔥 Kungani Uzothanda Lolu hlelo lokusebenza
Uhlelo lwezinsuku ezingama-30 oluklanywe ngokwesayensi
Landela inselele efakazelwe yepulanka yezinsuku ezingama-30 ekhulisa kancane kancane ukuqina—ilungele abasaqalayo nabasebenzisi abathuthukile ngokufanayo.

Ama-Daily Guided Workouts
Jabulela izifundo zevidiyo zesinyathelo ngesinyathelo kanye nokwaziswa kwezwi kokuhluka kwepulanga ngakunye, okuqinisekisa isimo esihle nemiphumela ephezulu.

Imizila Eyenziwe Ngokwezifiso
Khetha ileveli yakho—elula, emaphakathi, noma eqinile—futhi ulungise ubude besikhathi sokujima kusuka kumasekhondi angu-20 kufika kumaminithi angu-3 isethi ngayinye.

Ukulandela Ukuqhubeka Nezikhumbuzi
Ngena iseshini ngayinye, buka ama-streaks akho, zuza amabheji, futhi usethe izikhumbuzi zansuku zonke ukuze ungaphuthelwa ukujima.

Isibali-sikhathi nezibalo ezakhelwe ngaphakathi
Sebenzisa isibali sikhathi sethu esihlanganisiwe esinezici zomsindo, izikhawu zokuphumula, namashadi okusebenza ukuze ubone ngeso lengqondo izinzuzo zakho zamandla.

Azikho Izinto Ezisetshenziswayo Ezidingekayo
Konke ukuvivinya umzimba kuncike esisindweni somzimba, okwenza lokhu kube uhlelo oluhle kakhulu lokujima lwasekhaya—ayikho ijimu edingekayo.

💪 Izici Ezibalulekile Nezinzuzo
I-Core Workout Routines: Amapulangwe angaphambili, amapulangwe asemaceleni, amapulangwe ahlehlayo, nokuhluka okuguquguqukayo ukuze wenze i-abs yakho izwakale futhi uqinise iqolo lakho.

Ukusebenza Kwasekhaya: Kulungele izindlela zansuku zonke egumbini lakho lokuhlala, ihhovisi, noma ngenkathi usohambeni.

Imodi Yokuphonsela inselelo: Phusha phakathi kwezinsuku ezingu-30 zokuklama okuqhubekayo ukuze ufinyelele endaweni ephakathi kwedwala eliqinile.

Ubunzima bokuguquguquka: Ukuqhubekela phambili okuzenzakalelayo kuqinisekisa ukuthuthuka okuzinzile ngaphandle kokufaka ingozi yokulimala.

🎯 Okabani Lo?
Abasaqalayo abafuna uhlelo olulula, oluqondisiwe lwepulangwe.

Abathandi bokufaneleka abafuna ukwengeza ukujima okubalulekile ohlelweni lwabo.

Ochwepheshe abamatasa abafuna ukujima okusheshayo kwasekhaya.

Ilungele wonke umuntu ofuna ukwakha amandla okusebenza, ukudambisa izinhlungu zaseqolo, nokuthuthukisa ukuma.

Qala uhambo lwakho manje:
Thepha okuthi Faka futhi uqale uhlelo olusebenza kahle kakhulu lwezinsuku ezingu-30—azikho izisetshenziswa, azikho izaba.