ElCoach - Workout & Meal plans

I-ElCoach iwuhlelo lokusebenza lwezemidlalo lokuthuthukisa impilo yakho, ikunikeza ukujima kwasekhaya noma kwejimu okudizayinelwe amazinga akho okufaneleka namashejuli ansuku zonke. Iphinde inikeze ngohlelo lokudla okunekhalori olubalwe olwenzelwe isisindo sakho kanye nezinjongo zokuqina noma ngabe uhlela ukwehlisa isisindo, ukhuluphale noma uthuthukise ithoni nokuqina ngokusekelwa okungu-24/7 okuvela kochwepheshe bokufaneleka nokondleka.

Ungayisebenzisa kanjani i-ElCoach?
- Landa uhlelo lokusebenza
- Khetha isitayela sokujima esifanelana nemigomo yakho noma ngabe ukwakha umzimba wonke, ukufaneleka kanye ne-toning noma ukungabi nalutho kwemishini yasekhaya yokufaneleka noma ukujima okusekelwe ku-Calisthenics (isisindo somzimba).
- Khetha ukudla okuthandayo futhi ususe ukudla ongakuthandi
- Thola uhlelo Lokudla oluhambisanayo oluningiliziwe, uhlelo lokujima nezincomo ezingeziwe ezidizayinelwe imigomo yakho yezempilo eyingqayizivele.

Yiziphi izinzuzo engizitholayo kokubhaliselwe kwe-ElCoach?

1- Ukuzivocavoca okuningiliziwe ngesinyathelo ngesinyathelo okusekelwe ezinhlosweni zakho ezikhonjiswe ezifundweni zevidiyo ukugwema ukushelela.
2- Izinhlelo zokufaneleka zokukhulisa izicubu zomzimba noma ukuqina, isimo kanye nezwi.
3- Izinhlelo ezihlukahlukene zokufaneleka kungaba ezokwehlisa isisindo, ukwandisa imisipha noma i-toning iyonke usebenzisa imishini yokufaneleka noma i-Calisthenics (isisindo somzimba).
4- Izinhlelo zokudla okunomsoco zokulahlekelwa isisindo, i-toning noma ukunciphisa indawo.
5- Hlela inani lakho lokudla ngosuku, uma uzilolongela ukuzila ukudla okungatheni ungakhetha ukudla oku-2 kuphela ngosuku.
6- Asikho isidingo sokulanda uhlelo lokusebenza oluhlukile lokulandela izinyathelo, i-ElCoach izokunika amandla okulandelela isinyathelo sakho nokusebenza kukonke usuku lonke.
7- Landa ukujima ukuze uqhubeke nokusebenza ungaxhunyiwe ku-inthanethi.

Uhlobo Lokusebenza ku-ElCoach
• Ukujima kokwakha umzimba kugxile ekusebenziseni izisindo nokuqeqeshwa kokumelana ejimini.
• Ukujima kwasekhaya okungenziwa noma kuphi futhi kungekho mishini.
• Ukuzivocavoca kwasekhaya Kwabesifazane okuqondise ukuqinisa umzimba phezulu nomzimba ongezansi kusetshenziswa izivivinyo eziphumelelayo ezifana nama-squats, ama-pushups nokunye ukuvivinya umzimba okugxile.
• Ukusebenza Kokuqina namandla.
• I-Calisthenics lapho sisebenzisa isisindo somzimba kanye nemishini elula yokuzivocavoca yasekhaya ukuze siqinise ukumelana nencazelo yemisipha engcono kanye nesimo.
Izinzuzo ElCoach Nutrition Plans

1- Ukudla Okunempilo Okulula okulula ukukulungiselela ngenani elithile lekhalori kuye ngezinhloso zakho (ukwehlisa isisindo noma ukhuluphale noma ugcine isisindo)
2- Amandla wokushintsha izithako ezingathandeki ngokunye ukudla okuthandayo.
3- 100s wezindlela zokupheka zokudla okunempilo okuhlanganisa izithako, umhlahlandlela wokupheka nezithombe ezimnandi.
4- Ungamaka nokudla obukuthandile ukuthi kuphindwe isonto lonke.
5- uhlu lokuthenga lwamasonto onke ongaluthenga futhi uzilungiselele isonto elizayo.
6- Thola izinjongo zakho zokudla okunomsoco (ukwehlisa isisindo ngokushesha, ukuncipha kancane noma ukugcinwa kwesisindo noma ukuzuza isisindo).
7- Khetha inani lokudla ngosuku (uma uzilolongela ukuzila ukudla ngezikhathi ezithile ungakhetha ukudla okubili ngosuku noma ungakhetha noma iyiphi inombolo yokudla kufika ekudleni oku-5 ngosuku)
I-8- Isheduli yezithako zezempilo zemvelo ngokuya ngezidingo zakho zezempilo nokudla (ukuncipha kwesisindo, ukuqina kanye nefomu, njll.)

Izinselele Zokuqina Zezinsuku ezingama-30

I-ElCoach ikunikeza ukujima okusheshayo kwemizuzu eyi-10 ongakwenza noma yikuphi ehhovisi, ekhaya noma ejimini. Qhubeka nalokhu kujima izinsuku ezingu-30, uziphonsele inselelo wena nomphakathi wakho futhi ubone imiphumela emihle ekupheleni kwenyanga.

-30 Day Plank Challenge izokusiza ukuthi ulahlekelwe ngamafutha esiswini, uqale kumapulangwe esekhondi ayi-10 futhi uphethe ngemizuzu engaphezu kwengu-4 yamapulangwe angaphumuli ukuze akusize uthole amaphakethe ayisithupha!
- Zama i-10 Leg Workouts Challenge, yenza ukujima okugxilwe emilenzeni eyi-10 imizuzu eyi-10 usebenzisa izisindo futhi ubone uguquko.
- Ukwelula nge-ElCoach: Zama iminyakazo yethu engu-12 yokwelula emizuzwini eyi-10 ukuze ube nezimo ezingcono kanye nokulimala okuncane.

Qala ngoHlelo Lwamahhala lwe-ElCoach futhi uguqule impilo yakho ngezinhlelo ze-bespoke zokuqina nokudla okudizayinelwe imigomo yakho nezidingo zansuku zonke.

Noma, okungcono nokho, bhalisa manje futhi uguqule impilo yakho ngezaphulelo eziqala kusuka ku-30% isaphulelo sika-ElCoach Plus ngesipiliyoni esiphelele sokudla okunempilo, ukuqina, izinhlelo zokwenezela kanye nolwazi oluqondene nawe lokuqeqesha nokusekela okuvela kochwepheshe bethu.