Albatta! Bu erda sizning vazn yo'qotish va parchalanish maqsadlaringizga erishish uchun yordam beradigan mashg'ulotlar rejasi mavjud: Kuchli mashg'ulotlar (haftada 3 marta) 1. Qalin mashg'ulotlar (3 turdagi 8-12 takrorlash) 2. Dumbbell qatorlari (3 turdagi 8-12 takrorlash) 3. Lat tortib (3 turdagi 8-12 takrorlash) 4. Dumbbell Bicep Curls (3 turdagi 8-12 takrorlash) 5. Dumbbell Shoulder Press (3 turdagi 8-12 takrorlash) 6. Plank (3 turdagi 30 soniya) Kardio (3-4 marta haftada) 1. Mashg'ulotlar velosipedida (30-45 daqiqa) 2. Jogging yoki tez yurish (30-45 daqiqa) Quyidagi maslahatlar natijalarni maksimal darajada oshirishga yordam beradi: 1. Kuniga kamida 10,000 marta bajarishni maqsad qiling. Buni fitness tracker yoki smartfon
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