LEO NI KUKIMBIA KWENYE MASHINEMazoezi ya leo, ikiwa ni siku ya 15 ya mfululizo wa maelekezo ya mazoezi ya kupunguza nyama-uzembe na kuondoa mafuta mwilini kuhakikisha tumbo lako linakuwa flat, ni ya kukimbia kwenye mashine (treadmills).Kama uko kwenye gym, iseti mashine yako kwa kufuata mpangilio huu hapa chini:
| TIME | SPEED (MPH) | INCLINE | NOTES |
|---|---|---|---|
| 0:00-5:00 | 4.0 | 2.5 | Warmup |
| 5:00-6:00 | 5.0 | 1.0 | |
| 6:00-7:00 | 6.0 | 1.0 | |
| 7:00-8:00 | 5.0 | 1.0 | |
| 8:00-9:00 | 6.5 | 1.0 | |
| 9:00-10:00 | 4.0 | 1.0 | |
| 10:00-11:00 | 6.5 | 1.0 | |
| 11:00-12:00 | 5.0 | 1.0 | |
| 12:00-13:00 | 7.0 | 1.0 | |
| 13:00-14:00 | 5.0 | 1.0 | |
| 14:00-15:00 | 7.5 | 1.0 | |
| 15:00-16:00 | 4.0 | 1.0 | |
| 16:00-17:00 | 6.5 | 1.0 | |
| 17:00-18:00 | 5.5 | 1.0 | |
| 18:00-19:00 | 7.0 | 1.0 | |
| 19:00-20:00 | 5.5 | 1.0 | |
| 20:00-21:00 | 8.0 | 1.0 | |
| 21:00-22:00 | 5.0 | 1.0 | |
| 22:00-23:00 | 7.0 | 1.0 | |
| 23:00-24:00 | 5.5 | 1.0 | |
| 24:00-25:00 | 6.5 | 1.0 | |
| 25:00-30:00 | 4.0 | 2.0 | Cooldown |
Pata papai, tangawizi na juisi mchanganyiko
Baada ya mazoezi makali, pata mlo mzuri usio na asili ya mafuta, lakini pia hakikisha unapata papai, tangawizi na juisi mchanganyiko.
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