An tsara shirin horo na matakin shiga don mutanen da ke zaune, a cikin gyaran rauni, suna da gazawar jiki, ko kuma jin daɗin gudu a matsakaiciyar tafiya. Bugu da kari, shirin horo na shigarwa yana ba da damar jiki ya daidaita da hankali zuwa aikin motsa jiki da ake buƙata ta shirin horo na yau da kullun.
Tsarin horo na matakin shiga shine manufa ga mutanen da basa son yin sama da sau uku a mako, ko kuma waɗanda suke son jujjuya shirin horon da suke da shi tare da ƙarin nau'in kaya.
Bugu da kari, shirin motsa jiki na motsa jiki ya dace sosai ga mutanen da suke son rasa poundsan ƙarin fam kuma a lokaci guda ƙara ƙarfin zuciya da jijiyoyin jini.
Idan mutum bai sami damar tsayawa a kai a kai na dogon lokaci ba, to wannan shirin zai taimaka wajan dawo da martaba cikin aminci tare da kai matsayin matsin lamba na yau da kullun. A lokaci guda, jiki zai sami isasshen lokacin don amfani da shi wajen ƙaruwar lodi, wanda ke rage haɗarin rauni.
Shirin ya ƙunshi motsa jiki uku a kowane mako. Misali, zaku iya horarwa a ranakun Litinin, Laraba da Juma'a (ko zaɓi wasu ranaku tare da ranar hutu ɗaya tsakanin motsa jiki).
Idan na dogon lokaci baku da damar guduwa akai-akai, to wannan shirin zai taimake ku dawo da kamarku cikin aminci ku kai matakin da kuka saba.
Week 1
1st, 2 da 3 motsa jiki:
Mintuna 5 tafiya ta brisk Sannan madadin tafiya da gudu na mintina 20: tsere na dakika 60 da yin sakan 90.
Week 2
1st, 2 da 3 motsa jiki:
Mintuna 5 tafiya ta brisk Don haka madadin tafiya da gudu na mintina 20: yin jogging 90 seconds kuma tafiya na mintina 2.
Week 3
1st, 2 da 3 motsa jiki:
Mintuna 5 tafiya tayi sauri, sannan:
- tsere 90 seconds
- tafiya 90 seconds
- jogging 3 minti
- tafiya minti 3
- tsere 90 seconds
- tafiya 90 seconds
- jogging 3 minti
- tafiya minti 3
Week 4
1st, 2 da 3 motsa jiki:
Mintuna 5 tafiya tayi sauri, sannan:
- jogging 3 minti
- tafiya 90 seconds
- jogging 5 minti
- tafiya minti 2,5
- jogging 3 minti
- tafiya 90 seconds
- jogging 5 minti
Week 5
1st motsa jiki:
Mintuna 5 tafiya tayi sauri, sannan:
- jogging 5 minti
- tafiya minti 3
- jogging 5 minti
- tafiya minti 3
- jogging 5 minti
2st motsa jiki:
Mintuna 5 tafiya tayi sauri, sannan:
- jogging 8 minti
- tafiya minti 5
- jogging 8 minti
3st motsa jiki:
Mintuna 5 na tafiya cikin hanzari, sannan yin tsalle na mintina 20.
Week 6
1st motsa jiki:
Mintuna 5 tafiya tayi sauri, sannan:
- jogging 5 minti
- tafiya minti 3
- jogging 8 minti
- tafiya minti 3
- jogging 5 minti
2st motsa jiki:
Mintuna 5 tafiya tayi sauri, sannan:
- jogging 10 minti
- tafiya minti 3
- jogging 10 minti
3st motsa jiki:
Mintuna 5 na tafiya cikin hanzari, sannan yin tsalle na mintina 25.
Week 7
1st, 2 da 3 motsa jiki:
Mintuna 5 na tafiya cikin hanzari, sannan yin tsalle na mintina 25.
Week 8
1st, 2 da 3 motsa jiki:
Mintuna 5 na tafiya cikin hanzari, sannan yin tsalle na mintina 28.
Week 9
1st, 2 da 3 motsa jiki:
Mintuna 5 na tafiya cikin hanzari, sannan yin tsalle na mintina 30.