Fitness and wellness

[Bufa]

Nafanya cardio nilianza kidogo kidogo, yesterday I was able to run 5kms in 30 minutes.

There you go. Keep it up

 

[Rogie]

Dota mie mazoezi nafanyaga japo muendelezo ndio shughuli[emoji134]

Njoo, perfect combo baada ya mazoezi ni kujienjoy.

 

[Atoto]

Njoo, perfect combo baada ya mazoezi ni kujienjoy.

Aaah! We ndio unanipaga mzuka wa mazoezi, sema we mzoefu 5km in 30 mins sio mchezo. This w.end tutakwenda wote, lazima niivunje hiyo rekodi yako.

 

[Rogie]

There you go. Keep it up

Thanks, nafikiria pia kuanza kwenda Gym. Stretching huwa natumia App.

 

[Rogie]

Aaah! We ndio unanipaga mzuka wa mazoezi, sema we mzoefu 4km sio mchezo. This w.end tutakwenda wote, lazima niivunje hiyo rekodi yako.

Hahaha huwezi kuivunja kwasababu jana nimeenda 5kms. Usisubiri weekend my love.

 

[Atoto]

Push ups ni ngumu mwanzoni ila ni bonge ya zoezi nakusihi usiache kujaribu. Anza taratibu kwa kufanya assisted push ups mikono ikizoea ndiyo ujaribu push up kamili. Push ups na pull ups ni best exercises. View attachment 404151

Duuuuh!!

 

[Atoto]

Hahaha huwezi kuivunja kwasababu jana nimeenda 5kms. Usisubiri weekend my love.

Na kweli nisijejifia bureee!

 

[Rogie]

Na kweli nisijejifia bureee!

Huwezi kufa mpenzi

 

[Atoto]

Huwezi kufa mpenzi

Ila cha moto nitakiona eti?

 

[Rogie]

Ila cha moto nitakiona eti?

Sio cha moto, kina joto tu 😉😉

 

[Atoto]

Sio cha moto, kina joto tu 😉😉

Hahahaaaa!! Naanza taratibu hadi niweze, alafu nakupa likizo kwanza.

 

[Hanitoni]

Kama mchoro unavyoonyesha squats hutarget quads/thigh na butt. Kwa wanawake wanaotaka kuwa na sexy butt hawana budi kufanya squats, kwa wanaume hasa athletes kama mimi mcheza soka squats hujenga na kuongeza nguvu za miguu.

View attachment 404153

asante cna mkuu ni vzr upige idadi gani na vipi km utaamua kubeba kitu kizito na huku ukapiga squarts??

 

[Rogie]

Hahahaaaa!! Naanza taratibu hadi niweze, alafu nakupa likizo kwanza.

Ikiwa likizo yenye malipo nitakubali.

 

[Atoto]

Ikiwa likizo yenye malipo nitakubali.

Bila malipo.

 

[Robert S Gulenga]

Nina kitambi kikubwa nataka nikate kabisa niwe na six pck na kifua kipana mazoezi yapi yanafaa? Msaada plz

 

[Bufa]

asante cna mkuu ni vzr upige idadi gani na vipi km utaamua kubeba kitu kizito na huku ukapiga squarts??

Itafaa zaidi, binafsi huwa nafanya sets nne za reps 10 kila moja. Huwa naanza na plate moja kama pichani kisha naongeza plate ya pili for set2, plate ya 3 for set 3&4.

 

[Bufa]

Nina kitambi kikubwa nataka nikate kabisa niwe na six pck na kifua kipana mazoezi yapi yanafaa? Msaada plz

Fanya weightlifting na cardio pamoja ila weightlifting iwe 75% ya mazoezi yako. Weightlifting ni kama bench press, squats, shoulder press, leg press, deadlift, push ups, pull ups etc. Cardio ni running, jogging, jumping, biking etc

Zingatia diet na kunywa maji ya kutosha. Utahitaji discipline na patience ya hali ya juu

 

[Hanitoni]

Itafaa zaidi, binafsi huwa nafanya sets nne za reps 10 kila moja. Huwa naanza na plate moja kama pichani kisha naongeza plate ya pili for set2, plate ya 3 for set 3&4.

View attachment 404237

ok ila nina local equipments nd natumia kupigia squarts vitu vya zege c unajua mkuu

 

[Bufa]

ok ila nina local equipments nd natumia kupigia squarts vitu vya zege c unajua mkuu

Hata hizo zina faa Mkuu cha muhimu fanya reps za kutosha. Unaweza fanya sets tatu set1 10reps, set2 15reps, set3 20reps kwa uzito huo huo ulio nao. Unaweza adjust zaidi sets zako tokana na mwili wako utavojisikia.

Note: Thighs ni moja ya muscles kubwa mwilini hivyo kabla ya kufanya squats nzito hakikisha una nguvu au usiwe na njaa wala kushiba sana na baada ya squats probably utasikia njaa piga msosi. Ni zoezi zuri sana lenye kujenga mwili kwa ujumla

 

[Hanitoni]

Hata hizo zina faa Mkuu cha muhimu fanya reps za kutosha. Unaweza fanya sets tatu set1 10reps, set2 15reps, set3 20reps kwa uzito huo huo ulio nao. Unaweza adjust zaidi sets zako tokana na mwili wako utavojisikia.

Note: Thighs ni moja ya muscles kubwa mwilini hivyo kabla ya kufanya squats nzito hakikisha una nguvu au usiwe na njaa wala kushiba sana na baada ya squats probably utasikia njaa piga msosi. Ni zoezi zuri sana lenye kujenga mwili kwa ujumla

sawa mkuu mm huwa napiga set 5 na reps 25 za one in two kwa hyo napiga km reps 250 hivi