Body For Life Challenge: Jiunge na Mimi

[EMT]

Count me in, though mazoezi yangu ya weight lifting yapo tofauti kidogo na ulivyopendekeza.

Mie nafanya 5 x 5 na kupunzika kwa sekunde 90, dakika 3 au 5 kulingana na urahisi au ugumu wa rep ya mwisho. Halafu kila zoezi naongeza kilo 2.5. This is a sample of my routine baada ya kufanya warm-up.

Monday: Squat - 5 x 5 reps - 60kg each rep, Bench Press - 5 x 5 - 45kg each rep, Barbell Row - 5 x 5 - 50 kg each rep.

Tuesday: Resting day

Wednesday: Squat - 5 x 5 reps - 62.5kg each rep, Overhead Press - 5 x 5 - 40kg each rep, Dead lift - 1 x 5 - 70kg - one rep.

Thursday: Resting day

Friday: Squat - 5 x 5 reps - 65kg each rep, Bench Press - 5 x 5 - 47.5kg each rep, Barbell Row - 5 x 5 - 52.5 kg each rep.

Saturday - Resting Day

Sunday - Resting Day.

Monday: Squat - 5 x 5 reps - 67.5kg each rep, Overhead Press - 5 x 5 - 42.5kg each rep, Dead lift - 1 x 5 - 72.5kg - one rep.

 

[Castr]

EMT,
Mkuu sijaona siku ya mabega, wala mgongo. Hebu share nasi siri ya kutoamua kuyafanya.

Usisahau Pics za kutumotivate mkuu.

 

[EMT]

Mkuu sijaona siku ya mabega, wala mgongo. Hebu share nasi siri ya kutoamua kuyafanya.

Usisahau Pics za kutumotivate mkuu.

Mazoezi yangu ni ya mwili mzima aka fully body, compound exercise. I don't pick body parts to exercise.

Mfano, squat is a full body compound exercise. Squats works your whole body. It is the king of all exercises na ndo maana nafanya kila wakati.

The Bench Press nayo ni compound exercise hasa in the upper body. It works kifua, mabega na triceps.

Same to Overhead Press - full body, compound exercise hasa kwenye mabega, legs, lower back and abs.

Barbell Rows also a full body, compound exercise works your upper-back, lower back, hips and arms.

And then comes the might Deadlift. I don't think I need to explain about this.


Squat

Bench Press

Overhead Press

Barbell Row

Deadlift

 

[Castr]

Mazoezi yangu ni ya mwili mzima aka fully body, compound exercise. I don't pick body parts to exercise.

Mfano, squat is a full body compound exercise. Squats works your whole body. It is the king of all exercises na ndo maana nafanya kila wakati.

The Bench Press nayo ni compound exercise hasa in the upper body. It works kifua, mabega na triceps.

Same to Overhead Press - full body, compound exercise hasa kwenye mabega, legs, lower back and abs.

Barbell Rows also a full body, compound exercise works your upper-back, lower back, hips and arms.

And then comes the might Deadlift. I don't think I need to explain about this.

Peace I get the gist.

Am kind of old school, training patterns za wakina Levrone, Michalik na Schwarznegger ndo zimekua kama blueprint yangu.
Happy to learn something from a brother.

 

[EMT]

Peace I get the gist.

Am kind of old school, training patterns za wakina Levrone, Michalik na Schwarznegger ndo zimekua kama blueprint yangu.
Happy to learn something from a brother.

At the end of the day, it is what works for you and what you enjoy doing.

Ila mazoezi yanahitaji commitment na motivation kubwa, vitu ambavyo na-struggle navyo sometimes.

 

[Mwelewa]

Uzi mzuri Castr

Mimi binafsi napenda zaidi Kick Boxing

Nimejiwekea ratiba ya mazoezi kila baada ya siku mbili.

Naanza na quick cardio warm up

1. Torso circles

2. Arm circles

3. Squat + pulls

4. Knee Up Rotations

5. Toe Touch Kicks

Nikimaliza naanza Kick Boxing Workout

1. Two jabs + cross

2. Tow Hooks + 2 uppercuts

3. Two crosses + jab + uppercut

4 . Two jabs + 2 elbows

5. Three hooks + 2 upper cuts.

6. Jab + Cross + 2 uppercuts + jab + hook

Zote ni 10 reps. Napumzika nusu dakika tu kabla sijaanza kick boxing workout

Wakati mwingine naamua kukimbia barabarani. Sehemu ninayoishi ni nje ya mji mazingira yanaruhusu.

Kwasababu ya hii challenge nimeona leo tutaendelea pamoja hadi jumatano ijayo.

 

[Castr]

At the end of the day, it is what works for you and what you enjoy doing.

Ila mazoezi yanahitaji commitment na motivation kubwa, vitu ambavyo na-struggle navyo sometimes.

Of course, commitment na motivation ndiyo inatuangusha watu wengi. Uzi huu utusaidie wote, naamini kupitia picha na kuelekezana hatutamuacha mtu nyuma.

 

[Castr]

Uzi mzuri Castr

Mimi binafsi napenda zaidi Kick Boxing

Nimejiwekea ratiba ya mazoezi kila baada ya siku mbili.

Naanza na quick cardio warm up

1. Torso circles

2. Arm circles

3. Squat + pulls

4. Knee Up Rotations

5. Toe Touch Kicks

Nikimaliza naanza Kick Boxing Workout

1. Two jabs + cross

2. Tow Hooks + 2 uppercuts

3. Two crosses + jab + uppercut

4 . Two jabs + 2 elbows

5. Three hooks + 2 upper cuts.

6. Jab + Cross + 2 uppercuts + jab + hook

Zote ni 10 reps

Wakati mwingine naamua kukimbia barabarani. Sehemu ninayoishi ni nje ya mji mazingira yanaruhusu.

Kwasababu ya hii challenge nimeona leo tutaendelea pamoja hadi jumatano ijayo.

Mkuu karibu sana usisahau kushare nasi tips za kick boxing na mazoezi mengine

Nilifanya boxing zamani, hivyo vitu vinakula sana pumzi aisee.

 

[Mwelewa]

Mkuu karibu sana usisahau kushare nasi tips za kick boxing na mazoezi mengine

Nilifanya boxing zamani, hivyo vitu vinakula sana pumzi aisee.

Poa poa mkuu nitakuwa na share techniques za kick boxing hapa

Kuanzia kesho nita-share mazoezi nayofanya kwa siku husika. Muda wangu wa workout ni jioni kwahiyo tutakutana hapa jioni.

And yes cardio kick boxing workout ina burn sana calories lazima uone pumzi inakata.

Muhimu kabla ya zoezi fanya warm up

 

[EMT]

Of course, commitment na motivation ndiyo inatuangusha watu wengi. Uzi huu utusaidie wote, naamini kupitia picha na kuelekezana hatutamuacha mtu nyuma.

Approach nayo inatuangusha. Wengine tunaanza mazoezi kupunguza unene. After few days or weeks, hatuoni matokeo so tunapoteza motivation.

Lakini naamini kama tukichukulia mazoezi kama sehemu ya kuboresha afya zetu in general na kupunguza unene kuwa tuu kama matokeo ya kufanya mazoezi, then mazoezi yatakuwa sehemu ya maisha yetu ya kila siku.

Of course, we also have to take care of what goes into our tummies; another big problem as well well.

 

[Castr]

Poa poa mkuu nitakuwa na share techniques za kick boxing hapa

Kuanzia kesho nita-share mazoezi nayofanya kwa siku husika. Muda wangu wa workout ni jioni kwahiyo tutakutana hapa jioni.

And yes cardio kick boxing workout ina burn sana calories lazima uone pumzi inakata.

Muhimu kabla ya zoezi fanya warm up

Pamoja mkuu

 

[Castr]

Approach nayo inatuangusha. Wengine tunaanza mazoezi kupunguza unene. After few days or weeks, hatuoni matokeo so tunapoteza motivation.

Lakini naamini kama tukichukulia mazoezi kama sehemu ya kuboresha afya zetu in general na kupunguza unene kuwa tuu kama matokeo ya kufanya mazoezi, then mazoezi yatakuwa sehemu ya maisha yetu ya kila siku.

Of course, we also have to take care of what goes into our tummies; another big problem as well well.

Hua namwambia anayeniomba ushauri.
Kama utatrain dirty na kustretch to the extreme matokeo ni fasta ila kama utataka twende gradually tarajia kitu hiki au kile.

Mostly hua kila ninachosuggest kinakua kama nilivyosema, mtu anakua anajua kua kwa juhudi kiasi hiki nitarajie effect A na C.

 

[Mwelewa]

Approach nayo inatuangusha. Wengine tunaanza mazoezi kupunguza unene. After few days or weeks, hatuoni matokeo so tunapoteza motivation.

Lakini naamini kama tukichukulia mazoezi kama sehemu ya kuboresha afya zetu in general na kupunguza unene kuwa tuu kama matokeo ya kufanya mazoezi, then mazoezi yatakuwa sehemu ya maisha yetu ya kila siku.

Of course, we also have to take care of what goes into our tummies; another big problem as well well.

Upo sahihi

Watu hawanabudi kujipa moyo wenyewe waendelee na mazoezi hata kama matokeo hayaonekani kwa haraka.

Jambo jema nikuelewa kama wewe lengo lako ni kupunguza unene. Je mazoezi inayofanya yanapunguza calories kiasi gani mwilini?

 

[EMT]

Hua namwambia anayeniomba ushauri.
Kama utatrain dirty na kustretch to the extreme matokeo ni fasta ila kama utataka twende gradually tarajia kitu hiki au kile.

Mostly hua kila ninachosuggest kinakua kama nilivyosema, mtu anakua anajua kua kwa juhudi kiasi hiki nitarajie effect A na C.

Some stuff were asked about five years ago.

Hivi unawezaje kupunguza mafuta ama unene wa mikono kwa kina dada,kwa wale ambao hawana maumbo makubwa lakini mikono minene

Nadhani cha msingi ni mazoezi tu hasa ya streght na balance diet kwa sababu it seems mafuta yanakimbilia kwenye mikono.. Ngoja wataalamu kina EMT na wengine waje waelezee

Mie siyo expert bana. Lakini tofauti na wengi wanavyofikiri, the rule of thumb is that "you just can't spot remove fat". Hii ina maana kuwa hutaweza kuondoa fat from a specific part of your body just by working exclusively on that particular body.

Kwa mfano, hutaweza kupunguza unene kwenye tumbo kwa kufanya tuu mazoezi ya crunches and sit ups. Hivyo hivyo, kwa mwanamke ni vigumu kupunguza unene kwenye hips au mikono kwa kufanya mazoezi yanayolenga hizo sehemu tuu.

Njia pekee ya kupunguza unene kwenye sehemu fulani za mwili ni kupunguza the overall body fat. Hii inawezwa kufanywa kwa kupunguza calories mwilini. Kama ni mwanamke hakikisha unakula calaories 1,000 maximum kwa siku. Kwa mwanaume maximum ni 1,500.

Baada ya kutimiza ulichotaka hakikisha unarudi kula recommended calories kulingana na umri, size, urefu, jinsia na life style yako and your sex life too. lol. Kwa mujibu wa Shirika la Chakula Duniani (FAO), average ya calories kwa siku ni 1,800. Lakini kwa Tanzania, data za mwaka 1995 zinasema kuwa tulikuwa tunakula calories kati ya 2500 na 3000. Sijui leo itakuwa imeongezeka au kupungua?

Lakini kupunguza calories tu unazokula calories unazokula itakuchukua muda mrefu kupunguza unene. Kwa hiyo, to speed up rate ya kupunguza fat itakubidi ufanye mazoezi pia.

Mazoezi mazuri ni cardiovascular. Ila kuna uwezekano sehemu ambazo umepunguza unene zikawa "flabby" aka legelege. You want a toned hands, siyo legelege, don't you? Kwa sehemu za mikono hii inaweza kuonekana wazi kabisa. So, hapo itakubidi u-top up na mazoezi ya kunyanyua vitu vizito (strength exercises). Kama ni hips, then cyclising inaweza kusaidia. Push ups zaweza kusaidia pia as ni sehemu ya mazoezi ya kunyanyua vitu vizito. Mwili ni mzito ati.

Angalizo: Kuna baadhi ya watu ambao naturally wana bornes kubwa. Kwa hiyo, hata ukipiga mazoezi, kuna uwezekano mkubwa usione mabadiliko.

 

[Castr]

Mshirika wenu naishi bondeni nashindana na maji ya mvua sitaweza kuonesha kitu kwa siku ya leo

Mvua ikikata nitafanya push ups, nitafanya tripple push ups na round push ups.

 

[Mwelewa]

I'm preparing myself for today Kick Boxing workout.

I will start with cardio warm up for about 10 minutes.

When I'm done with warming up the body I will jump next workout which is Kick Boxing workout.

Today I want to extend the time. I usually spend 45 minutes for Kick Boxing Workout. Today I will spend one hour

 

[Castr]

I'm preparing myself for today Kick Boxing workout.

I will start with cardio warm up for about 10 minutes.

When I'm done with warming up the body I will jump next workout which is Kick Boxing workout.

Peace mkuu.

 

[Castr]

Leo nafanya mgongo.
So itakua ni kujivuta, kujivuta kwenye mashine (cable pulldown), seated cable rows, barbell rows, bent over rows (uswazi tunaita ng'ombe), single arm rowing, dead lift na nitfanya biceps na triceps

 

[Castr]

Kwa wanaonyanyua uzito Napendekeza zoezi la Bending Biceps Curl.

Utakua umeinama na kushika mzigo wako.

Hii itakua ndiyo starting position.

Na utakua kama unavyofanya zoezi la bicep curl ukiwa umesimama.

Hii ni finishing position.

 

[Castr]

Leo ni pull ups, cable pull ups, bar push ups na biceps