プランクチャレンジ！30日間のプランクワークアウト記録
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Mayelana nalolu hlelo lokusebenza
Inselele yeplank yezinsuku ezingama-30!
Zuza ukujima kwakho kwepulangwe ngesibali-sikhathi esilula nesisebenziseka kalula esimahhala ngokuphelele!
Kulabo abanobunzima bokuhambisana nokuzivocavoca,
IPlank ilungele ukuzilolonga nokuqeqeshwa kwemisipha!
Qedela inselele yepulangwe yezinsuku ezingama-30 ngohlelo lokusebenza!
Ungagwema ukukhohlwa ukuqeqesha ngomsebenzi wesaziso.
Imenyu yepulangwe yezinga ngalinye, ifanele wonke umuntu kusukela kubantu abangazivocavoci njalo ukuya ekuqeqesheni imisipha okuthuthukisiwe!
Lolu uhlelo lokusebenza oluphephile lwaseJapan!
Lolu hlelo lokusebenza lunconywa kubantu abalandelayo!
・ Abantu abafuna ukuzama inselele yamapulangwe yezinsuku ezingama-30
・ Abantu abafuna ukusebenzisa isibali sikhathi sikaPlank mahhala
・ Abantu abafuna ukwenza kahle ukuqeqeshwa kwasekhaya (ukuqeqeshwa kwasekhaya)
・ Abantu abafuna ukwenza ipulangwe ukuqeqeshwa ekhaya
・ Abantu abafuna ukuphatha nokuqopha ukudla kwabo kwepulangwe
・ Abantu abafuna ukushisa amafutha
・ Abantu abafuna ukunciphisa umzimba ukuze bashise amafutha
・ Abantu abafuna ukuphatha ngokuqhubekayo futhi barekhode amapulangwe okuqeqeshwa kwemisipha
・ Abantu abafuna isibali sikhathi samahhala nesisebenziseka kalula
・ Ukuqeqeshwa kwemisipha okuthuthukile
・ Abaqalayo bokuqeqeshwa kwemisipha
・ Abesifazane abangazivocavoci
・ Abesifazane abaqeqesha imisipha
・ Abantu abafuna ukuzama uhlelo lokusebenza lwamahhala lwepulangwe lwaseJapan
・ Abantu abafuna ukuzivocavoca kalula njengeRing Fit
・Labo abafuna ukuqala uhlelo olulula lokuzivocavoca ngenkathi bedla ukudla kwangemva kokubeletha
・ Abantu abafuna ukwenza ipulangwe njengokuzivocavoca kwasekhaya
・Labo abafuna ukuphatha ukudla kwabo besebenzisa ipulangwe
・Labo abafuna ukufaka ipulangwe njengendlela yokuzivocavoca ukuze unciphise umzimba
*Njengoba yenziwa eJapan, iwuhlelo lokusebenza lwesiJapan ngokuphelele.
I-Plank Challenge yezinsuku ezingu-30 ikuvumela ukuthi ukhethe ngokukhululekile amamenyu ngeleveli, ngakho ihambisana ne-Plank Challenge yabantu abahlukahlukene yezinsuku ezingu-30!
Futhi sisekela abantu abafuna ukuyisebenzisa ngaphezu kwezinsuku ezingu-30, ukuze ukwazi ukuyisebenzisela mahhala kuze kube phakade.
Izwa ukujima kwepulanga okujabulisayo okunezibali sikhathi ezikahle nezaziso.
Zuza ukujima kwakho kwepulangwe ngesibali-sikhathi esilula nesisebenziseka kalula esimahhala ngokuphelele!
Kulabo abanobunzima bokuhambisana nokuzivocavoca,
IPlank ilungele ukuzilolonga nokuqeqeshwa kwemisipha!
Qedela inselele yepulangwe yezinsuku ezingama-30 ngohlelo lokusebenza!
Ungagwema ukukhohlwa ukuqeqesha ngomsebenzi wesaziso.
Imenyu yepulangwe yezinga ngalinye, ifanele wonke umuntu kusukela kubantu abangazivocavoci njalo ukuya ekuqeqesheni imisipha okuthuthukisiwe!
Lolu uhlelo lokusebenza oluphephile lwaseJapan!
Lolu hlelo lokusebenza lunconywa kubantu abalandelayo!
・ Abantu abafuna ukuzama inselele yamapulangwe yezinsuku ezingama-30
・ Abantu abafuna ukusebenzisa isibali sikhathi sikaPlank mahhala
・ Abantu abafuna ukwenza kahle ukuqeqeshwa kwasekhaya (ukuqeqeshwa kwasekhaya)
・ Abantu abafuna ukwenza ipulangwe ukuqeqeshwa ekhaya
・ Abantu abafuna ukuphatha nokuqopha ukudla kwabo kwepulangwe
・ Abantu abafuna ukushisa amafutha
・ Abantu abafuna ukunciphisa umzimba ukuze bashise amafutha
・ Abantu abafuna ukuphatha ngokuqhubekayo futhi barekhode amapulangwe okuqeqeshwa kwemisipha
・ Abantu abafuna isibali sikhathi samahhala nesisebenziseka kalula
・ Ukuqeqeshwa kwemisipha okuthuthukile
・ Abaqalayo bokuqeqeshwa kwemisipha
・ Abesifazane abangazivocavoci
・ Abesifazane abaqeqesha imisipha
・ Abantu abafuna ukuzama uhlelo lokusebenza lwamahhala lwepulangwe lwaseJapan
・ Abantu abafuna ukuzivocavoca kalula njengeRing Fit
・Labo abafuna ukuqala uhlelo olulula lokuzivocavoca ngenkathi bedla ukudla kwangemva kokubeletha
・ Abantu abafuna ukwenza ipulangwe njengokuzivocavoca kwasekhaya
・Labo abafuna ukuphatha ukudla kwabo besebenzisa ipulangwe
・Labo abafuna ukufaka ipulangwe njengendlela yokuzivocavoca ukuze unciphise umzimba
*Njengoba yenziwa eJapan, iwuhlelo lokusebenza lwesiJapan ngokuphelele.
I-Plank Challenge yezinsuku ezingu-30 ikuvumela ukuthi ukhethe ngokukhululekile amamenyu ngeleveli, ngakho ihambisana ne-Plank Challenge yabantu abahlukahlukene yezinsuku ezingu-30!
Futhi sisekela abantu abafuna ukuyisebenzisa ngaphezu kwezinsuku ezingu-30, ukuze ukwazi ukuyisebenzisela mahhala kuze kube phakade.
Izwa ukujima kwepulanga okujabulisayo okunezibali sikhathi ezikahle nezaziso.
Kubuyekezwe ngo-
Ukuphepha kuqala ngokuqonda ukuthi onjiniyela baqoqa futhi babelane kanjani ngedatha yakho. Ubumfihlo bedatha nezinqubo zokuphepha zingahluka kuye ngokusebenzisa kwakho, isifunda, nobudala. Unjiniyela unikeze lolu lwazi futhi angalubuyekeza ngokuhamba kwesikhathi.
Ayikho idatha eyabiwe nezinkampani zangaphandle
Funda kabanzi mayelana nendlela onjiniyela abaveza ngayo ukwabelana
Ayikho idatha eqoqiwe
Funda kabanzi mayelana nokuthi onjiniyela bakuveza kanjani ukuqoqwa
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