Unataka Tumbo Flat na Six Packs? Cheki Hapa

Unataka Tumbo Flat na Six Packs? Cheki Hapa

ishiveti said:
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
Click to expand...
Unataka Wowowona Hips?
 
Partner wa ku jog weekend hii kutoka Makonde hadi beach komba
 
Castr said:
Nilinunua elfu 10, ukiwa Feri unataka kuvuka kwenda kigamboni utakuta kuna jamaa ameweka vitu vya mazoezi na hivyo vitairi anavyo.

Kula ni kawaida ila isiwe junk food (Burger, Pizza n.k)
Click to expand...
[emoji120] [emoji120] [emoji120] [emoji120]
 
Mazoezi ukiyazoea inakuwa ni kama starehe. Nilianza kuota kitambi mara tu nilipopata kiajira na kuanza kuzikunja noti na kubahatika kupata kausafiri kakutembelea, nikaona sasa huko ninapoelekea nitapasuka. Nikiangalia muda wa kufanya mazoezi nakosa kabisa, naingia kazini asubuhi narudi jioni. Nikaona chakufanya hapa ni kuamka alfajiri nifanye mazoezi ndio niende kazini. Nikaanza kuamka saa 11:00 alfajiri kila siku, naenda uwanjani kukimbia kuzunguka uwanja. Siku ya kwanza nilizunguka mara 6, siku zilivyozidi kwenda nikawa naongeza, hatimaye nikawa naweza kuzunguka mara 35, na nikitoka kukimbia nikifika home nafanya mazoezi ya tumbo kama crunches, sit ups, n,k.

Siku hizi nimebadili utaratibu, sihesabu tena mizunguko ninayozunguka uwanja bali nakimbia kwa saa 1 bila kupumzika. Kitambi kimeyeyuka na nina six-pack, najisikia vizuri muda wote, nimechangamka na ninajiamini. Nimezoea kufanya mazoezi hadi nikikosa kufanya nahisi kupungukiwa kitu kwa siku hiyo.

Ukichukulia mazoezi ni adhabu, utafanya kwa siku chache na kuacha. Mazoezi ni matamu asikwambie mtu. Tufanye mazoezi wakuu.

Nimeona nishee hii ili wengine nao wahamasike
 
Nikiwa nafanya mazoezi hua nasikiliza wimbo upo kwenye filamu za Rocky (Rocky Balboa theme song) unaitwa Gonna Fly Now, hua unanitia moyo sana.
Pick yours fast....
 
ishiveti said:
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
Click to expand...


Share hiyo diet plan yako mkuu, tupo wengi tunaotamani kukata futa
 
Nkanaga said:
Share hiyo diet plan yako mkuu, tupo wengi tunaotamani kukata futa
Click to expand...

ishiveti said:
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
Click to expand...
 
samsun said:
Ukianza mazoezi iwe ndio kama kilevi chako,sio eti baada ya kupungua uache UTAKUWA BONGE AFADHARI YA MWANZO,NA WATU WENGI HAWALIONGEI HILI. WAANGALIE WANAMICHEZO WOTE WALIOACHA AU KUPUNGUZA MAZOEZI WANAVYOKUWA.
Click to expand...
Refer Louis Nazario De Lima ( Ronaldo)
527b19f40827dee1d3aaf53d06878e6a.jpg

samsun said:
Ukianza mazoezi iwe ndio kama kilevi chako,sio eti baada ya kupungua uache UTAKUWA BONGE AFADHARI YA MWANZO,NA WATU WENGI HAWALIONGEI HILI. WAANGALIE WANAMICHEZO WOTE WALIOACHA AU KUPUNGUZA MAZOEZI WANAVYOKUWA.
Click to expand...
Refer Louis Nazario De Lima ( Ronaldo)
 
Mkuu nikifuata baadhi ya hayo mzoezi ndani ya mwezi mmoja nitakuwa nimepunguza kilo ngapi!?

Castr said:
Inakuaje wadau?

Majukumu na lifestyles zetu hua zinaweza kupelekea fat ikajikusanya mno tumboni na kupelekea kutokea kitambi au tumbo ambalo tunakua hatujaridhika nalo.
Ikifika hatua hiyo tunachotakiwa ni kuiondoa hiyo fat hapo ilipo ili kupata lile tumbo ambalo litaridhisha macho yetu.

Haya mazoezi yanaweza kufanywa kokote na jinsi zote wanaweza wakafanya.

Jua kwamba.
Kuna mazoezi mengi ya kupunguza tumbo, haya ni yale ambayo nayatumia mimi hivyo mengine yapo modified kwa kadri mimi ninavyoyafanya.

Kisayansi six packs hazihesabiwi kama ni alama ya mtu kua ni mwenye afya, hii ni kwa kua unakua umeondoa fat yote tumboni ambayo tumbo lako huihitaji. But fvck science on this one.

Na-assume sisi ni beginners, kama uko advanced ongeza idadi ya reps (30).

Kanuni Yetu Ni Hii.
-Kila zoezi litakua na seti tatu.
-Kila seti moja itakua na reps 10 mpaka 12.
-Kupumzika kati ya reps na reps ni sekunde 15.
-Kupumzika kati ya zoezi na zoezi ni dakika moja.

Tuanzeni...

Kuendesha Tairi.
View attachment 465984
Utakua ukianza kwa kurudisha nyuma tairi na kukipeleka mbele kiasi mgongo wako unakua umenyooka. Ukipeleka mbele ukikirudisha hiyo ni moja.
Kwa sisi ambao hatuna balansi, napendekeza upande tunaojinyoosha kuwe na kitu cha kutuzuia ili tusiende chini moja kwa moja mfano kukiwa na ukuta itakua vizuri zaidi.
Hapa tunafanya reps 10 kwa seti tatu.

Crunches.
Unakua umelala chini magoti yameinuka, unaunyanyua mwili nusu, yaani sehemu ya kiuno inakua hauiinui.
View attachment 465986
Unakua unainuka lakini bila lengo la kuyafikia magoti yako. Ukinyanyuka na kurudi chini hiyo ni moja.
Hapa tunafanya reps 12 mara tatu.

Crunches Miguu Juu.
Unakua umelala ila miguu inakua juu ya kitu, sehemu miguu itakayokaa isikufanye kuuinua mwili wako iwe adhabu mimi huwa naweka juu ya kitanda.
Ukiwa gym unaweza chagua benchi la kuwekea miguu yako.
View attachment 465988
Kama utaweza kuinuka mpaka kuifuata miguu yako na kuishika itakua vizuri, kama hauwezi panda kiasi cha kiuno chako kisiwe kimelala chini. Kama bado hauwezi fanya kama ulivyotoka kufanya zoezi lililopita.
Hapa tunafanya reps 10 mara tatu.

Sit ups.
Unakua umelala na miguu umeinyanyua, hapa utanyanyua mwili wako wote wakati unayafuata magot yako lakini wakati unarudi chini mwili usiguse chini, sehemu ya kiuno na mgongo kidogo ndiyo utakua unailaza sakafuni.
View attachment 465990
Hapa kurelax hupatikana kutokana na ukali wa mbinuko wa magoti tuliouweka, mfano mbinuko wa kwenye hiyo picha kwa anayeanza ni mkali mno.
Tunafanya reps 10 mara tatu.

Sit Ups Nusu Nusu.
Hizi nilizimodify kutokana na mahitaji yangu, hilo jina nimetunga hapa hapa (sorry).
Inakua sawa na zoezi lililopita isipokuwa hapa tunanyanyua mwili na kuishia kati kisha tunarudi chini baada ya hapo tunaanzia pale kati tulipokua tunaishia na kuyafuata magoti.
View attachment 465993
(Samahani sijui kuchora.)
Hapa tunafanya za kutokea chini na kuishia kati reps 6 na kuanzia hapo kati kueleka magoti reps 6. Tutafanya hivyo mara tatu.

Sit Ups Tatu kwa Moja.
Hii ni nyingine ambayo niliimodify.
Utalala chini kama kawaida ila Miguu yako utaitanua kiasi cha kuweza kuona mbele.
View attachment 465995
Utakua ukinyanyuka mikono yote unapeleka upande wa kushoto, unarudi chini.
Ukinyanyuka tena mikono unapeleka upande wa kulia, unarudi chini.
Ukinyanyuka mikono utapitisha kati kati ya miguu.
Hiyo ni moja.
Tutafanya hivi reps 3 mara tatu.

Oblique Sit Ups.
View attachment 465991
Tunafanya kama zoezi lililopita, ila hapa utakua ukiinuka kuyafuat magoti yako kiwiko cha mkono wa kulia kitakua kinaenda upande wa goti la kushoto na kiwiko cha upande wa kushoto kitakua kinaenda upande wa goti la kulia.
Mfano, Utakua unanyanyuka kiwiko cha kulia kitaenda upande wa kushoto, utarudi chini, utanyanyuka tena kiwiko cha kushoto kitaenda upande wa kulia, utarudi chini. Hiyo ni moja.
Tutafanya reps 7 kwa seti tatu.

NB.
-Jiandae kwa Maumivu ya tumbo na kuharisha kwa siku moja au mbili.
-Kama una kitambi kikubwa sana napendekeza main dish ya zoezi lako iwe ni kukimbia mpaka baada ya muda, pia anza na zoezi la 1, 2, na 3 mengine utayaongeza polepole kadri utakavyokua unaendelea.
-Mapendekezo yangu ya reps na seti unaweza ukapunguza au ukaongeza kulingana na mahitaji yako na uzoefu wako.
-Natumia uzoefu na kujifunza kwa wengine, sijasomea, ushauri wangu siyo wa kidaktari.
-Comment workout yako na sisi tujifunze.

Picha zimetoka mtandaoni.
Click to expand...
 
Pole aisee!
lazima ufanye na dieting ama sivyo utazidi kunenepa
 
You must log in or register to reply here.

Our Community

Regional Communities

Back
Top Bottom
Menu
Forums
New posts
Log in
Register