Urembo ni muhimu kwa wanawake na ndiyo maana hutumia muda mwingi zaidi kuketi kwenye dressing table wakijipodoa. Wanatumia muda mwingi kujitazama kwenye vioo hata kama wanajua kwamba wamependeza.Siyo ajabu kuona mwanamke akipita mahali penye kioo lazima ajitazame, hajali kama kuna watu wengine wanaomtazama au la!Hata hivyo, suala la kuwa na tumbo la kawaida linalopendeza limekuwa gumu kwao kwa sababu mbalimbali, ndiyo maana Brother Danny Blog inaendelea kwa siku ya tatu leo kuwamba mbinu mbalimbali za kuhakikisha wanayaweka matumbo yao vizuri.Vipindi vya Mapigo ya Moyo (Cardio Intervals)
Kama unataka kuwa na tumbo flat, mazoezi ya kupima mapigo ya moyo lazima yawe ya mara kwa mara. Mafupi, lakini ya nguvu yamedhihirisha kwamba yanaweza kuondoa mafuta mwilini, hususan katikati ya mazoezi.
Zoezi hilo la dakika 30 kwa kutumia mashine maalum zinazopatikana kwenye gym (treadmill) linatumiwa sana na mastaa kama Sandra Bullock na Kim Kardashian, na mara unatoka kwenye mashine itakuwa rahisi kuona ni kwa nini zoezi hilo ni muhimu. Japokuwa ni zoezi la nusu saa, lakini zoezi hili lina changamoto kubwa, utaunguza mafuta mengi mwilini ndani ya dakika chache tu.
Mashine hizi maalum zina maelekezo ya namna ya kuongeza ama kupunguza kasi kulingana na kiwango chako cha ukimbiaji.
| MUDA | KASI | PUNGUZA | MAELEZO |
|---|---|---|---|
| 0:00-6:30 | 4.5 | 0.0 | Pasha misuli joto |
| 6:30-7:30 | 5.0 | 0.0 | Anza kukimbia taratibu kwa kubonyeza mahali palipoandikwa (Incline Run) |
| 7:30-8:30 | 5.0 | 15.0 | |
| 8:30-9:30 | 5.0 | 0.0 | |
| 9:30-10:30 | 6.0 | 10.0 | |
| 10:30-11:00 | 5.0 | 0.0 | |
| 11:00-11:30 | 7.0-9.0 | 5.0 | |
| 11:30-12:30 | 3.0 | 0.0 | Maliza mwendo wa taratibu kwa kubonyeza (End Incline Run) |
| 12:30-13:30 | 3.0-4.0 | 0.0 | Bonyeza mahali panaposema (Sprints and Walks) |
| 13:30-14:30 | 8.0-10.0 | 0.0 | |
| 14:30-15:15 | 3.0 | 0.0 | |
| 15:15-16:00 | 8.5 | 0.0 | |
| 16:00-16:30 | 3.0 | 0.0 | |
| 16:30-17:00 | 9.0 | 0.0 | |
| 17:00-18:00 | 3.0 | 0.0 | Maliza kwa kubonyeza mahali pa (Sprints and Walks) |
| 18:00-19:00 | 6.0 | 0.0 | Anza kwa kubonyeza mahali palipoandikwa (Endurance) |
| 19:00-20:00 | 6.5 | 0.0 | |
| 20:00-21:00 | 7.0 | 0.0 | |
| 21:00-22:00 | 7.5 | 0.0 | |
| 22:00-23:00 | 8.0 | 0.0 | |
| 23:00-24:00 | 3.0 | 0.0 | Malinza ustahimilivu kwa kubonyeza mahali palipoandikwa End Endurance |
| 24:00-24:30 | 6.0 | 0.0 | Bonyeza mahali palipoandikwa Flat and Hills |
| 24:30-25:00 | 6.0 | 6.0 | |
| 25:00-25:30 | 6.0 | 0.0 | |
| 25:30-26:00 | 8.0 | 0.0 | |
| 26:00-26:30 | 3.0 | 0.0 | |
| 26:30-27:00 | 7.0 | 0.0 | |
| 27:00-27:30 | 7.0 | 6.0 | |
| 27:30-28:00 | 7.0 | 0.0 | |
| 28:00-28:30 | 8.5 | 0.0 | |
| 28:30-29:00 | 3.0 | 0.0 | Maliza kwa kubonyeza 'End Flat and Hills' |
| 29:00-34:00 | 4.0 | 0.0 | Pumzika |
Kula Salad
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