For body builders, please mawazo yenu yanahitajika

[Zasasule]

Hello jf
guys i need ushauri wenu, imekuwa almost 1 month doing mazoezi lakin still sijapata matokeo mazuri

WHAT I WANT TO BE:
SIX PACK ABS
kupata visible six pack abs. kwa anaejua please,naomba ushauri wenu, regarding diet,vyakula gani vya kula na vipi vya kuacha, na yaweza kuchukua muda gani?

ryt now nafanya jogging exercise and tangu nianze nina muda wa wiki mbili.na jogg cyo long distance saana, lets kuanzia magomeni migumi mpaka boma ilala is the distance..

pia nafanya crunches but still development imekuwa c nzuri..


BODY BUILDING.

nimekuwa nikililift weight for almost 9 months. the problem is mwili wangu haupati cutting but huwa nanenpa nyama, i did do a lot of exercise, and hayo mazoezi nikifanya, wenzangu wanakatika and they do look great. so guys what should i do to get good and cutting body..

mazoezi ninayofanya
FOR KIFUA NAFANYA
bench press(flat and incline bench press)
Dumbell flies

TRIECEPTS
Nafanya using dumbell and skull crusher

BICEPTS

Natumia dumbell mostly

and so


GUYS ANYBODY WHO CAN GIVE AN ADVICE PLEASE YOUR WARMLY WELCOME..

Lakini iwe vizuri lugha ya kiswahili itumike kwenye maelekezoo

Shukran

 

[BADILI TABIA]

mwezi mmoja tu uone mafanikio? Hata manyama uzembe hayakatiki kwa mwezi mmoja itakua kujenga misuli,kuwa na subira

 

[Preta]

Hello jf
guys i need ushauri wenu, imekuwa almost 1 month doing mazoezi lakin still sijapata matokeo mazuri

mkuu...huo muda ni mchache sana....
kwa wanaume ni rahisi nadhani kupata hizo six pack abs (na huwa mnapendeza jamani...dah)......kuliko sisi wanawake (japo huwa tunazipata).....
ninavyoonaga.....wenye hizo huwa wanafanya mazoezi ya tumbo mara kwa mara......

 

[TANMO]

Kuwa mvumilivu, jipe muda. Mi ilinichukua almost miezi mitatu kupata six packs abs, kama una kile kiringi cha ku roll itakuwa vyema zaidi..

 

[mzabzab]

sikiliaza wewe...ili six pack zionekane percentage body fat lazima ipungue. ata ukifanya mazoezi vipi kama fat mwili hapungui haziyaonekana.

so kwanza pamoja na mazoezi punguza msosi na pia badilisha diet yako
usikwepe kupata breakfast...pata matunda conflakea glass of water na juice ikiwezekana

milo ya usiku na mchana hakikisha unaanza na vegetablea na matunda...mchicha carrot njegere na mapapai tango na vlass ya maji. hii itakisaidi kupunguza wingi wa cgakula utakachokula...kaa nusu saa ndio upate msosi kamili.
drink alot of water during the day...litre tatu

 

[Nyani Ngabu]

Nitarudi kukupa ushauri wa kitaalamu. Stay tuned.

 

[Preta]

Kuwa mvumilivu, jipe muda. Mi ilinichukua almost miezi mitatu kupata six packs abs, kama una kile kiringi cha ku roll itakuwa vyema zaidi..

yeey.....we unazo....yay yay yay.....

 

[Mkasika]

[video=youtube_share;fk_usVg7Fp0]http://youtu.be/fk_usVg7Fp0[/video]Watch this out might help.

[video]<iframe width="420" height="315" src="http://www.youtube.com/embed/fk_usVg7Fp0" frameborder="0" allowfullscreen></iframe>[/video]

 

[shosti]

jamani twapenda matokeo ya haraka haraka ile mbaya,mwezi mmoja tu unataka matokeo...ila hongera sana kwa kujali afya yako!!!

 

[Preta]

jamani twapenda matokeo ya haraka haraka ile mbaya,mwezi mmoja tu unataka matokeo...ila hongera sana kwa kujali afya yako!!!

nimekumisije....

 

[shosti]

nimekumisije....

hunishindi mie aisee....umepotelea wapi mpendwa?

 

[Preta]

hunishindi mie aisee....umepotelea wapi mpendwa?

wacha tu.....nipo tatizo kule chimbo sihudhurii sana siku hizi...waasisi wameingia mitini...

 

[Zasasule]

i do hope i can get them soon

 

[Zasasule]

mwezi mmoja tu uone mafanikio? Hata manyama uzembe hayakatiki kwa mwezi mmoja itakua kujenga misuli,kuwa na subira

your ryt man, i need to be patient

 

[Zasasule]

mkuu...huo muda ni mchache sana....
kwa wanaume ni rahisi nadhani kupata hizo six pack abs (na huwa mnapendeza jamani...dah)......kuliko sisi wanawake (japo huwa tunazipata).....
ninavyoonaga.....wenye hizo huwa wanafanya mazoezi ya tumbo mara kwa mara......

mimi nafanya kila cku preta. na sasa hv nimequit kabisa lifting weight

so what i do asubuhi nikiamka na do push ups, most tyme ni 100, lakini sometimes nafika hadi 150 ama 200.. and then napiga abs exercise

AND YEAH WE DO LOOK GOOD, BUT Ni zoezi gumu i have ever experinced since nianze mazoezi and apart from good linafaida saana mwilini

 

[Zasasule]

jamani twapenda matokeo ya haraka haraka ile mbaya,mwezi mmoja tu unataka matokeo...ila hongera sana kwa kujali afya yako!!!

shukran

 

[Zasasule]

Nitarudi kukupa ushauri wa kitaalamu. Stay tuned.

Nasubiria kwa mikono miwili

 

[Zasasule]

Kuwa mvumilivu, jipe muda. Mi ilinichukua almost miezi mitatu kupata six packs abs, kama una kile kiringi cha ku roll itakuwa vyema zaidi..

Man glad unazo wewe, its really good and cool for u, ,keep up man

 

[Zasasule]

Pia sababu kubwa aya kufanya exercises for i,ni ku get rid also of sexual feelings, and great they do help!!!
Actually ryt now my plan is to stay single until i get married inshallah... I do hope i can manage this by the help of doing exercisess also

 

[Oxlade-Chamberlain]

Taja na aiana ya chakula unacho kula kila siku na mda pia. Hivi muhimu sana kwenye kukata tumbo.

Sio unatoka kupiga sit ups alafu unaenda kujishindilia plate nzito ya wali; uutakua unatwanga maji kwenye kinu na kitambia kitaendelea kuwepo.

Chuma usibebe kila siku, upe mwili kujijenga, kula vyakula vyenye protein nyingi kama tuna au salmon (ni bora zaidi). Kama unaharaka sana na matokeo tumia protein shakes.