30 Day Push Ups Challenges ~ B

Thuthukisa isifuba esibanzi, ama-biceps, ama-triceps, nezingalo zangaphambi kwezinsuku ezingama-30 ngohlelo lwethu lokuphonsela inselelo lokuzivocavoca lwezinsuku ezingama-30. Lolu hlelo lokusebenza uhlelo lokusebenza lokuzivocavoca kanye nohlelo lokusebenza lokuzivocavoca ekhaya lokuzivocavoca ukuzivocavoca ekhaya ukuzivocavoca ekhaya kwabesifazane nabesilisa ukunciphisa umzimba nokushisa amanoni.

Uhlelo lokusebenza lwenselelo yokuzivocavoca lwezinsuku ezingama-30 lwe-Push ups lwenzelwe umqeqeshi wokufaneleka ukukusiza ukuthi wakhe isifuba esibanzi, ingalo eqinile, ama-biceps amakhulu, ama-triceps amile, izingalo ezinkulu, namahlombe aqoshwe. Umhlahlandlela wohlelo lokusebenza uhamba ngesinyathelo ngesinyathelo sokuthi ungakwenza kanjani ukusebenzisa i-push-up, ukusebenzisa i-biceps, ukusebenzisa i-triceps, ukusebenza kwangaphambili kwezingalo, nokuzivocavoca umzimba okuphezulu ekhaya kwabesilisa nabesifazane.

INDLELA ESEBENZA NGAYO:
1) Landa uhlelo lokusebenza lwenselelo yokuzivocavoca lwezinsuku ezingama-30.
3) Khetha izinga lakho lokuqina kusuka kumazinga obunzima ayi-6 wohlelo lokuzivocavoca olususelwa kunqubo yakho yokuzivocavoca
3) Khetha uhlelo lokunciphisa isisindo ekudleni kusuka ezinhlotsheni ezinhlanu zokudla
4) Qala inselelo yakho yokuzivocavoca yezinsuku ezingama-30.

Landa uhlelo lokusebenza lokuzivocavoca inselelo yezinsuku ezingama-30 yokuzivocavoca inselelo yamahhala yokuzivocavoca izinsuku ezingu-7 bese uqala ukukwenza ekhaya. Kunokuhlukahluka okuningi kwabesifazane futhi baqhubekisele phambili ukuzivoxavoxa kwamadoda ukuze anciphise isisindo futhi akhe imisipha.

EZIPHUMA
• Inombolo yokushintshashintsha kokusebenza kwe-push-up ukwakha imisipha nokunciphisa umzimba
• Kuklanywe ngumqeqeshi oqeqeshiwe womuntu ukuthuthukisa imisipha yengalo emikhulu kanye nesifuba esibanzi.
• Ungakwazi ukulandela ngomkhondo uhambo lwakho lokwehlisa isisindo kuma-trackers aqhubekayo
• Kunokuzivocavoca okuningi kusuka kwabaqalayo kuya ekusebenzeni kwe-HIIT 6 kobunzima
• Umphakathi namabhulogi okwabelana nokwamukela ulwazi nabantu abanomqondo ofanayo.

5 IZINHLOBO ZOKUDLA KOKUDLA KOKUPHELELWA KWESisindo SOKUSEBENZA
Kanye nohlelo lokuzivocavoca kwe-push-up, ungasebenzisa isici sezinhlobo ezi-5 zezinhlelo zokudla zokwehlisa isisindo kanye nezindlela zokupheka ezimnandi ezenzelwe isazi sezokudla ukuze uthole umphumela osebenzayo
• Uhlelo lokudla kwesisindo sabalimi bemifino
• Uhlelo lwe-Vegans lokunciphisa umzimba
• Ukuzindla ngohlelo lokudla kwesisindo
• Uhlelo lokudla lokunciphisa umzimba lwe-Atkins
• Uhlelo lwe-Keto lokudla kwesisindo

Thatha i-push-up yezinsuku ezingama-30 ukuzivocavoca inselelo ukufinyelela ku-100 push up ngenyanga. Uhlelo lokusebenza luzoba ngumqeqeshi wakho we-push-ups nomhlahlandlela womsindo nevidiyo ozokushukumisela ukuba wenze isimiso sansuku zonke sokuzivocavoca ekhaya ngaphandle kwemishini edingekayo. Inselelo yezinsuku ezingama-30 yokuphokophela phezulu ikunikeza uhlelo olulula lokuzivocavoca ngamazinga wokuzivocavoca angu-6 aqala kusukela ezingeni labaqalayo ukuqhubekisela phambili.

Inikeza ukuzivocavoca okufushane, okuhamba phambili okuhle kakhulu, ukuzivocavoca kwe-biceps, ukuzivocavoca umzimba, ukuvivinya ingalo nokuzivocavoca esifubeni. Ukuchitha nje imizuzu engu-7 yokuzivocavoca ekhaya kuzokusiza ukwakha izingalo ezinamandla nesifuba esibanzi.

Ukuze ugcwalise uhambo lwakho lokufaneleka nokuhlinzeka ngohlelo lokudla lwezinsuku ezingama-30. Ngaphezu kwalokho, uhlelo lokusebenza luhlinzeka ngemininingwane yakho yezempilo neyokudla. Izinkulungwane zokupheka zifaka ukudla okushisa amafutha.

Zama ezinye izinhlelo zokusebenza zethu eziyinselele zokuzivocavoca umzimba.
- Uhlelo lokusebenza lwenselelo yezinsuku ezingama-30: Idizayini yokuzivocavoca umzimba okugcwele, ukuzivocavoca umzimba, ukuzivocavoca umzimba, ukuzivocavoca ngengalo, ukuzivocavoca nge-squat, ukuzilolonga komzimba ongaphezulu, nokuzivocavoca umzimba okuphansi
- Izinselelo zezinsuku ezingama-30: Zakhelwe ukuthola impango enkulu, isinqe esiphakanyisiwe, isinqe esiqinile, imilenze yethoni, namathanga amile, umzimba we-bikini, ama-glutes nezinqe.
- Izinselelo zokuzivocavoca zabasebenzi zezinsuku ezingama-30: Idizayinelwe ukuthola amaphakethe ayisithupha, i-abs ephezulu engezansi, isisu esisicaba nokushisa amafutha esiswini.
- Inselelo yokuzivocavoca ingalo yezinsuku ezingama-30: Idizayini yokuthuthukisa imisipha yengalo, ama-biceps, ama-triceps, izingalo zangaphambili, namahlombe
- Izinselelo zokuzivocavoca zezinsuku ezingama-30: Idizayini yokuqinisa umzimba ongezansi, isinqe esikhulu, amathanga amathoni, ama-glutes nezinqe
- Izinselelo zezinsuku ezingama-30 zeCardio: Yakhelwe ukwenza ukusebenza kwe-cardio, ukusebenzisa i-HIIT, ukusebenzisa i-aerobics ekhaya ukunciphisa umzimba

Qaphela: Kufanele wonke umuntu. noma kunjalo, sincoma ukuthi ufune iseluleko sezokwelapha ngaphambi kokuthi uqale.

Noma ngabe ufuna ukuzivocavoca umzimba ogcwele, ukuzivocavoca isifuba, ukuzivocavoca izingalo, ukuzivocavoca ngezinqe, ukuzivocavoca amaphakethe ayisithupha, noma ufuna ukusebenzisa u-5K, 10K, 21K, uhhafu wemarathon, umjaho webanga elide, noma ufuna nje ukuhlala uphilile ukulanda izinhlelo zethu zokusebenza ngokuvakashela i-akhawunti yethu yonjiniyela.