Unataka Tumbo Flat na Six Packs? Cheki Hapa

[MwanawaMUNGU41]

MAZOEZ YANAHITAJI MOYO WA CHUMA NA SALA...MIMI NILINENE MPAKA NIKITEMBEA KIFUA KINATIKISIKA NYAMA,,NIKAPIGA DIET PLAN YANGU MOJA KWA WIKI MBILI NIKAWA KAMA MODEL SASA NDO NATAKA NIINGIE GIM SEMA NATAKA MWALIM NIMWELEZE NAVOTAKA KUA MAANA MAFUTA YOTE NIMETOA

Naomba unisaidie hiyo diet mkuu,utakuwa umeikoa familia yangu!!

 

[Castr]

Sasa mkuu kama sina hela ya gym niendelee kubaki na kitambi changu? Hilo zoezi niliangalia youtube niliona wanafanya wanawake. Nishauri basi zoezi la kufanya

Fanya zoezi la kwanza, la pili, na la tatu, pia fanya plank, hilo zoezi ulilolisema mwanzo (kama nimepatia unakua kama unanyonga baiskeli) lihusike pia. Napendekeza pia fanya jogging (usikimbie).

 

[Castr]

Daah mimi sihitaji six packs. Za nini? Nataka tumbo flat tu basi

Na kweli maana hauna kazi nazo[emoji23] [emoji23] [emoji23] [emoji23] [emoji23]

 

[ishiveti]

Naomba unisaidie hiyo diet mkuu,utakuwa umeikoa familia yangu!!

hahahahahah...nipe no nikutumie ila uifuate na uvumilie sana..kwa matokeo bora

 

[kajojo]

ivi kuna mazoezi ya kuongeza kalio

 

[Khantwe]

Fanya zoezi la kwanza, la pili, na la tatu, pia fanya plank, hilo zoezi ulilolisema mwanzo (kama nimepatia unakua kama unanyonga baiskeli) lihusike pia. Napendekeza pia fanya jogging (usikimbie).

Hapana sio la kunyonga. Kigurudumu sasa... Kaboom ninunulie kitairi baba

 

[Castr]

hahahahahah...nipe no nikutumie ila uifuate na uvumilie sana..kwa matokeo bora

Sasa si utajaza namba za wadau? Ndiyo maana nimekuomba ufanye kushare diet yako mkuu, ili kila atakayepita mtaa huu aione.

 

[Castr]

Hapana sio la kunyonga. Kigurudumu sasa...@kaboom ninunulie kitairi baba

Sorry nimefeli kuelewa ila ni zoezi ambalo wanawake wengi nimeona wakifanya.

Kaboom kaoa shauri yako....

 

[MwanawaMUNGU41]

hahahahahah...nipe no nikutumie ila uifuate na uvumilie sana..kwa matokeo bora

Nitakupm namba mkuu,ile isiwe ile wanaita mauaji unashindia maji tupu jioni ndo unakunywa glass moja ya maziwa kesho yake maji tupu mpk asubuhi nyingine hapana!!!

 

[MwanawaMUNGU41]

hahahahahah...nipe no nikutumie ila uifuate na uvumilie sana..kwa matokeo bora

Nimeshatuma namba mkuu

 

[Castr]

ivi kuna mazoezi ya kuongeza kalio

Najua kuna mazoezi ya kulishape kalio, wanawake wengi hufanya squats ili kulishape
Kama utataka kufanya squats cheki hapa
Tengeneza Mwili wa Chini Bila Kuingia Gym

 

[ishiveti]

nimeipata hii hapaaa,,,,

1

MONDAY

Breakfast: 2 boiled eggs and 1 citric fruit too.
Lunch: 2 slices whole meal bread and some fruit.
Dinner: big serving salad and chicken.

TUESDAY

Breakfast: 1 citric fruit and also 2 eggs boiled.
Lunch: salad of green veggies and chicken.
Dinner: veggie salad, 1 orange and 2 boiled eggs.

WEDNESDAY

Breakfast: 1 citrus fruit and again, 2 boiled eggs.
Lunch: low fat cheese, 1 tomato and 1 slice whole meal bread type.
Dinner: salad and chicken.

THURSDAY

Breakfast: 2 eggs, boiled, and 1 citric fruit.
Lunch: fruit.
Dinner: salad and steamed chicken.

FRIDAY

Breakfast: as the day before.
Lunch: steamed veggies and 2 eggs.
Dinner: salad and barbeque or fish.

SATURDAY

Breakfast: as the day before.
Lunch: fruit.
Dinner: steamed chicken and veggies.

SUNDAY

Breakfast: 1 citric fruit and 2 eggs boiled.
Lunch: tomato salad, steamed veggies and chicken.
Dinner: steamed veggies.

Week 2

MONDAY

Breakfast: 2 eggs + citric fruit.
Lunch: salad + chicken.
Dinner: 1 orange, salad and 2 eggs

TUESDAY

Breakfast: as the day before.
Lunch: 2 eggs + steamed veggies.
Dinner: salad, fish or barbeque.

WEDNESDAY

Breakfast: as the day before.
Lunch: salad + chicken.
Dinner: 1 orange + veggie salad + 2 eggs.

THURSDAY

Breakfast: as the day before.
Lunch: steamed veggies + low fat cheese + 2 eggs.
Dinner: salad + steamed chicken

FRIDAY

Breakfast: as the day before.
Lunch: tuna salad.
Dinner: salad + 2 eggs

SATURDAY

Breakfast: as the day before.
Lunch: salad and chicken too.
Dinner: fruit.

SUNDAY

Breakfast: as so far again.
Lunch: steamed veggies + steamed chicken.
Dinner: as the lunch.
You see that this diet has no carbs almost and that is why you need doctor consult before starting it. The menu is repetitive and simple. And for even better results, include workouts at least half an hour per day.



salads angalia zile mbogamboga za kuchoma mafuta na protein nyigi(braccoli,apple,,parachichi ect) whole grain ni mkate wa brown.....sijui atta....hizo citrus fruit ni malimao ,,machungwa,,,matunda makakasi......ukichoka mkate kunywa na yogat plain low fat......ukiongezea na maoez kidogo unapata majubu mazuri zaidi....kwa wenye magonywa wawaone daktari kwa maelekezo kabla kuanza,,,,yai ni zuri sana kwa sababu inapunguza njaa na inavitamin hasa protin rahisi na low colestrol.....mtupe mrejesho

 

[GIUSEPPE]

Daah mimi sihitaji six packs. Za nini? Nataka tumbo flat tu basi

Mama mazoezi unayofikiri sio kuwa yanaondoa tumbo, hayo yanakomaza tumbo, kikawaida tumbo la mwanamke halitakiwi kuwa komavu au gumu, linatakiwa kuwa laini tu, mwanamke anatakiwa kufanya aerobic tu, sio push ups wala kubema vitu vizito.

 

[ishiveti]

Nitakupm namba mkuu,ile isiwe ile wanaita mauaji unashindia maji tupu jioni ndo unakunywa glass moja ya maziwa kesho yake maji tupu mpk asubuhi nyingine hapana!!!

usijali ni siri moja tu ukitaja kupungua ,,,punguza vyakuala vya wanga na cabohydrate

 

[torvic]

daah! mkuu ujui kuchora, lakin kimeeleweka!

 

[Khantwe]

Sorry nimefeli kuelewa ila ni zoezi ambalo wanawake wengi nimeona wakifanya.

Kaboom kaoa shauri yako....

Lile la baiskeli ndo tumbo liume? Lenyewe unanyanyua miguu kwa pamoja unaileta tumboni then unairudisha hivyo hivyo bila kugusa chini. Teh hata mimi amenioa

 

[Khantwe]

Mama mazoezi unayofikiri sio kuwa yanaondoa tumbo, hayo yanakomaza tumbo, kikawaida tumbo la mwanamke halitakiwi kuwa komavu au gumu, linatakiwa kuwa laini tu, mwanamke anatakiwa kufanya aerobic tu, sio push ups wala kubema vitu vizito.
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Ok sawa mkuu asante

 

[Khantwe]

daah! mkuu ujui kuchora, lakin kimeeleweka!

[emoji23] [emoji23] [emoji23]

 

[Castr]

Idea ya diet kwangu mimi ipo hivi.
Ni kupunguza intake ya nilichokua nakula mwanzoni.

Mfano Kevin Levrone alikua akila ndizi 30 kwa siku alipoamua kuachana na competitive bodybuilding alipunguza idadi ya ndizi na vyakula vya protein alivyokua anakula.
Sammo Hung alikua anakula wali na Kuku mara moja kila usiku kwa miezi mitatu akapunguza paundi 30. (Ila hii naona ni extreme sana).

Mwingine aongezee

 

[Castr]

Lile la baiskeli ndo tumbo liume? Lenyewe unanyanyua miguu kwa pamoja unaileta tumboni then unairudisha hivyo hivyo bila kugusa chini. Teh hata mimi amenioa

Kwahiyo unakua kama unasukuma?

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