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For body builders, please mawazo yenu yanahitajika

Discussion in 'JF Doctor' started by Zasasule, Mar 12, 2012.

  1. Zasasule

    Zasasule JF-Expert Member

    #1
    Mar 12, 2012
    Joined: Aug 12, 2009
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    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
     
  2. BADILI TABIA

    BADILI TABIA JF-Expert Member

    #2
    Mar 12, 2012
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    mwezi mmoja tu uone mafanikio? Hata manyama uzembe hayakatiki kwa mwezi mmoja itakua kujenga misuli,kuwa na subira
     
  3. Preta

    Preta JF-Expert Member

    #3
    Mar 12, 2012
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    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......
     
  4. TANMO

    TANMO JF-Expert Member

    #4
    Mar 12, 2012
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    Kuwa mvumilivu, jipe muda. Mi ilinichukua almost miezi mitatu kupata six packs abs, kama una kile kiringi cha ku roll itakuwa vyema zaidi..
     
  5. m

    mzabzab JF-Expert Member

    #5
    Mar 12, 2012
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    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
     
  6. Nyani Ngabu

    Nyani Ngabu Platinum Member

    #6
    Mar 12, 2012
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    Nitarudi kukupa ushauri wa kitaalamu. Stay tuned.
     
  7. Preta

    Preta JF-Expert Member

    #7
    Mar 12, 2012
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    yeey.....we unazo....yay yay yay.....
     
  8. Mkasika

    Mkasika JF-Expert Member

    #8
    Mar 12, 2012
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    [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]
     
  9. s

    shosti JF-Expert Member

    #9
    Mar 12, 2012
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    jamani twapenda matokeo ya haraka haraka ile mbaya,mwezi mmoja tu unataka matokeo...ila hongera sana kwa kujali afya yako!!!
     
  10. Preta

    Preta JF-Expert Member

    #10
    Mar 12, 2012
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    nimekumisije....
     
  11. s

    shosti JF-Expert Member

    #11
    Mar 12, 2012
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    hunishindi mie aisee....umepotelea wapi mpendwa?
     
  12. Preta

    Preta JF-Expert Member

    #12
    Mar 12, 2012
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    wacha tu.....nipo tatizo kule chimbo sihudhurii sana siku hizi...waasisi wameingia mitini...
     
  13. Zasasule

    Zasasule JF-Expert Member

    #13
    Mar 13, 2012
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    i do hope i can get them soon
     
  14. Zasasule

    Zasasule JF-Expert Member

    #14
    Mar 13, 2012
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    your ryt man, i need to be patient
     
  15. Zasasule

    Zasasule JF-Expert Member

    #15
    Mar 13, 2012
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    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
     
  16. Zasasule

    Zasasule JF-Expert Member

    #16
    Mar 13, 2012
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    shukran
     
  17. Zasasule

    Zasasule JF-Expert Member

    #17
    Mar 13, 2012
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    Nasubiria kwa mikono miwili
     
  18. Zasasule

    Zasasule JF-Expert Member

    #18
    Mar 13, 2012
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    Man glad unazo wewe, its really good and cool for u, ,keep up man
     
  19. Zasasule

    Zasasule JF-Expert Member

    #19
    Mar 13, 2012
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    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
     
  20. Oxlade-Chamberlain

    Oxlade-Chamberlain JF-Expert Member

    #20
    Mar 13, 2012
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    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.
     
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