SHAPE's Sexy Zhizha Makumbo matanhatu-Yevhiki Yekudzidzisa Chirongwa

Zvemukati

• Ongororo ye

SHAPE's Sexy Summer Legs Challenge chirongwa chiri nyore-kutevera, chemavhiki matanhatu chakagadzirirwa kukubatsira kuderedza mafuta emuviri wako wese uye kuvaka tsandanyama dzakaonda, dzinopisa macalorie.

Iyi purogiramu inofambira mberi inovaka zvishoma nezvishoma mukusimba, uye inotenderera kuburikidza nekurovedza muviri kuchengetedza muviri wako uchinetseka uye uchinje svondo rega rega. Tinokurudzira kutevera chirongwa chevhiki nevhiki chekuita mibairo yakanaka, asi inzwa wakasununguka kusanganisa uye kuenzanisa mazuva zvinoenderana nezvinodiwa zvehurongwa.

Tora chirongwa

Vhiki 1:

Kwevhiki rekutanga redambudziko, tichatanga nezuva rimwe rakasimba regumbo (Iyo Sexy, Yakasimba Makumbo Workout), zuva rekutsungirira (Lean Legs Workout), pamwe nekuita kurovedza muviri kwakazara uye kutambanudza maitiro kuti akubatsire. kuvaka chigaro chako chemuviri. Kana usati wave kushanda nguva pfupi yadarika, kana kuti uchangotanga kubuda, rangarira kuenda zvako wega nhanho uye ita chete zvaunogona. Uye kana iwe uri wepamberi wekurovedza muviri, inzwa wakasununguka kudhaya kukwirisa nezvirema zvinorema, kana nekuwedzera zvikamu kune ako cardio mazuva emabasa.

Rombo rakanaka & unakirwe!

Chipiri: Sexy, Akasimba Makumbo Workout

Chitatu: Cardio Day (30-45 maminetsi ezvaunofarira cardio chiitiko)

China: Akasendama Makumbo Workout

Chishanu: Cardio Zuva (30-45 maminetsi eako aunofarira cardio chiitiko)

Mugovera: Yese Muviri Toners

Svondo: Dynamic Stretch & Stamina (+ 30 maminetsi e cardio sarudzo)

Ongorora: *kana ukasarudza kuita cardio nhasi, zviite pamberi peDynamic Stretch & Stamina routine.

Wana chirongwa chako chevhiki 2

Vhiki 2:

Vhiki rino tichawedzera mune rimwe simba uye musimboti kudzidziswa kuhurongwa - zvese izvi zvinogona kukubatsira kuona mibairo nekukurumidza.Wedzera masekisheni ako epamoyo vhiki ino kuti ubatsire kupisa mamwe macalorie, izvo zvinobatsira kudzikisa mafuta emuviri wako uye kuratidza mhasuru yakaonda iwe yauri kukura.

Muvhuro: Lower Muviri Simba UP

Chipiri: Cardio Day (45 maminetsi ezvaunofarira cardio chiitiko)

Chitatu: Yese Muviri Toners + 20 maminetsi e cardio

China: Cardio Day (45 maminetsi ezvaunofarira cardio chiitiko)

Chishanu: Sexy, Akasimba Makumbo Workout

Mugovera: Kune iyo Core (+ 30 maminetsi e cardio sarudzo)

Svondo: Zuva Rokuzorora

Tora hurongwa hwako hwevhiki 3

Vhiki 3:

Tiri kuwedzera maekisesaizi ako svondo rino, saka zvakakosha kupfuura nakare kose kutambanudza! Ive neshuwa yekuita yako Dynamic Stretch & Stamina maitiro kanokwana kamwe vhiki ino (zvakanyanya kana uchida). Uye kana huremu hwawave uchishandisa pakushandisa simba rako uchitanga kunzwa zviri nyore, usakanganwa kuuwedzera!

Muvhuro: Sexy, Akasimba Makumbo Workout

Chipiri: Cardio Day (45-60 maminetsi echako chaunofarira cardio chiitiko)

Chitatu: Lean Legs + Kune iyo Core + 20 maminetsi e cardio

China: Cardio Day (45-60 maminetsi echako chaunofarira cardio chiitiko

Chishanu: Makumbo Anouraya + Dynamic Stretch & Stamina

Mugovera: Yese Muviri Toners + 20 maminetsi e cardio (sarudzo)

Svondo: Zuva reZororo

Tora hurongwa hwako hwevhiki 4

Vhiki 4:

Kunyangwe zvinogona kutora kusvika kumavhiki matanhatu kuti uone mhedzisiro, iwe unofanirwa kunge uchitanga kuona zvimwe shanduko pavhiki 4. Unogona kuona kuti une kutsungirira, kusimba kana simba (kana ese matatu!) Izvozvi. Kunzwa kusimba kwakanaka! Ingova nechokwadi chekuramba uchizvinetsa pachako kuti urambe uchiona shanduko. Wedzera zvimwe zviremera kana kuwedzera kureba kwako kana zvichidikanwa.

Muvhuro: Cardio Day (45-60 maminetsi ezvaunofarira cardio chiitiko)

Chipiri: Sexy, Akasimba Makumbo Workout + Dynamic Stretch & Simba

Chitatu: Cardio Day (45-60 maminetsi echako chaunofarira cardio chiitiko)

China: Total Body Toners + Lean Legs

Chishanu: Cardio Day (45-60 maminetsi ezvaunofarira cardio chiitiko)

Mugovera: Makumbo Anouraya + KuCore

Svondo: Zuva reZororo

Wana chirongwa chako chevhiki 5

Vhiki 5

Wanga uchiita zvakanaka nekudzidzira kwako kusvika zvino - ramba uchidaro! Usakanganwe, nekuchovha bhasikoro yako yekurovedza muviri, urikudzidzira sezvinoita mutambi, saka ita shuwa kuti uzvichengete iwe seumwe! Idya chikafu chinovaka muviri chesimba, rara zvakanaka uye upe makumbo ako zvishoma TLC (masaji akanakira mazuva ekupora!).

Muvhuro: Zembera Makumbo + KuCore

Chipiri: Yakazara Muviri Toners + Dynamic Stretch & Stamina

Chitatu: Cardio Day (45-60 maminetsi ezvaunofarira cardio chiitiko)

China: Lower Muviri Simba UP (+ 20 maminetsi e cardio - sarudzo)

Chishanu: Cardio Day (45-60 maminetsi echako chaunofarira cardio chiitiko)

Mugovera: Sexy, Makumbo Akasimba (+ 20 maminetsi e cardio - sarudzo)

Svondo: Zuva reZororo

Tora hurongwa hwako hwevhiki 6

Vhiki 6:

Tava kuswedera patambo manje! Kwesvondo redu rekupedzisira, tichawedzera maekisesaizi ako akatarisana negumbo kuti uve nechokwadi chekuti unowana mhinduro dzawashandira nesimba. Wedzera kuedza kwako kwevhiki rino rapfuura. Kushanda nesimba kwose ikoko kuchabhadhara!

Muvhuro: Yakaderera Muviri Simba UP + Yese Muviri Toners + 30 maminetsi e cardio

Chipiri: Lethal Makumbo + Dynamic Stretch & Simba

Chitatu: Sexy, Makumbo Akasimba + 30 maminetsi e cardio

China: Kune iyo Core + Dynamic Stretch & Simba

Chishanu: Lean Makumbo + 30 maminetsi e cardio

Mugovera: 60 maminitsi e cardio

Svondo: Zuva reZororo

Ongororo ye