Plank - 21 Day Challenge
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Mayelana nalolu hlelo lokusebenza
Uhlelo lokusebenza lwezinsuku ezingama-21 lwamapulangwe abesilisa nabesifazane lwenzelwe ukuqinisa nokuqeqesha i-AB, izicubu eziyisihluthulelo, kanye nokushisa ama-belly fat kanye nokulahlekelwa isisindo.
Ukuzivocavoca ipulangwe kuwukuzivocavoca okungcono kakhulu kwesisu, futhi ngohlelo lwethu lokusebenza ipulangwe izinsuku ezingama-21, ungaqeqesha imisipha yakho ye-AB bese unciphise isisindo.
Uma ufuna ukuqeqesha i-AB yakho ekhaya - khona-ke leli phutha le-plank lizoba elinye lamahle, ngoba lilungele ukusebenzisa imfanelo yekhaya.
Ungasebenzisa futhi ibha yokuzivocavoca ukunciphisa umzimba kanye nokunciphisa umzimba.
Uma ufuna okhalweni oluhle, umshini wokuphrinta osongeziwe, isibalo esiminyene, isisu esicaba - bese usebenzisa lolu hlelo lokusebenza olunemizuzu engama-5 yamapulangwe ngezinsuku ezingama-21
Inohlelo lwamafutha esisu lwamapulangwe olwenzelwe izinsuku ezingama-21.
Qeqesha i-AB yakho ngohlelo lwethu lokusebenza lwamapulangwe ngezinsuku ezingama-21, futhi wehlise isisindo, wehlise isisindo, uqeqeshe izicubu zomzimba nezingalo,
thuthukisa ukwakheka kwakho, yenza isisu esicaba ngokwenza yonke imisebenzi ekhaya.
Qeqesha ekhaya futhi ube ngcono ngohlelo lwethu lokusebenza lweplank inselelo - ibha ezinsukwini ezingama-21 futhi ungagcina ibha.
Ukuzivocavoca ipulangwe kuwukuzivocavoca okungcono kakhulu kwesisu, futhi ngohlelo lwethu lokusebenza ipulangwe izinsuku ezingama-21, ungaqeqesha imisipha yakho ye-AB bese unciphise isisindo.
Uma ufuna ukuqeqesha i-AB yakho ekhaya - khona-ke leli phutha le-plank lizoba elinye lamahle, ngoba lilungele ukusebenzisa imfanelo yekhaya.
Ungasebenzisa futhi ibha yokuzivocavoca ukunciphisa umzimba kanye nokunciphisa umzimba.
Uma ufuna okhalweni oluhle, umshini wokuphrinta osongeziwe, isibalo esiminyene, isisu esicaba - bese usebenzisa lolu hlelo lokusebenza olunemizuzu engama-5 yamapulangwe ngezinsuku ezingama-21
Inohlelo lwamafutha esisu lwamapulangwe olwenzelwe izinsuku ezingama-21.
Qeqesha i-AB yakho ngohlelo lwethu lokusebenza lwamapulangwe ngezinsuku ezingama-21, futhi wehlise isisindo, wehlise isisindo, uqeqeshe izicubu zomzimba nezingalo,
thuthukisa ukwakheka kwakho, yenza isisu esicaba ngokwenza yonke imisebenzi ekhaya.
Qeqesha ekhaya futhi ube ngcono ngohlelo lwethu lokusebenza lweplank inselelo - ibha ezinsukwini ezingama-21 futhi ungagcina ibha.
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.
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