For body builders, please mawazo yenu yanahitajika

[LEGE]

Zoezi la kukata tumbo ni jepesi sana na huonyesha matokea mda mfupi sanaaa.

Matokea mazuri na yaharaka hutokana na ulaji.Unaweza fanya zoezi miaka 800 kamwe usikate tumbo kama ulaji wako ni mbovu.
Hasa mlo uongozao kwa kuhalibu tumbo ni mlo wa usiku.

Na kama ni mpenzi wa chips basi ndo kabisaa unaharibu.
Kuwa makini sana na mazoez ya tumbo utajutia maishan mwako kama utayafanya vibaya hasa kama utatumi rola(kitaili).

 

[Tangawizi]

It takes time to build a proper body that you want. However, kama uta combine jogging ili kuondoa mafuta na weight lifting, I hiope in the next few months you body will start responding....just know that there is a space between stimuli and response.

 

[TANMO]

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

Thanks Man.
ni ngumu sana kufanya mazoezi iwapo kuna kitu unataka kukipata halafu basi,
lakini ukiwa unafanya mazoezi kama sehemu ya maisha yako ni rahisi kujenga mwili vizuri manake utakuwa unafanya continuously...
Kuwa makini usije kuwa-tempted kutumia chemicals alimradi tu ufanikishe lengo lako..

 

[Preta]

Thanks Man.
ni ngumu sana kufanya mazoezi iwapo kuna kitu unataka kukipata halafu basi,
lakini ukiwa unafanya mazoezi kama sehemu ya maisha yako ni rahisi kujenga mwili vizuri manake utakuwa unafanya continuously...
Kuwa makini usije kuwa-tempted kutumia chemicals alimradi tu ufanikishe lengo lako..

watching you....m connecting them dots ujue.......
btw....umenionea bebii wangu.....?

 

[Yakuonea]

To have a lean toned body requires alot of discipline as there are many factors that are being involved, i think the first thing you were supposed to check was your body fat percentage,as there are alot fat accumulation especially around the waist and tummy,and this will help to monitor your progress with time, there is also an issue of diet which goes together with excercise, u need to cut down fats and carbohydate food sfuff while increasing the consumption of protein, avoid eating bulky meals at once, it is good to have 4-6 small meals in a day, than having 3 heavy meals, it is also not advisable to do exercise throughout the week as the body also need time to repair the torn muscles and ligaments, the good time to do exercise is in the morning on empty stomach. For good results you have to do both aerobics and exercise with weights. when you are doing abs exercise you have to unsure that you work on all group of Abs muscle, the upper part, lower part and oblique muscles. You can also go for sports nutritional suppliments like Usn (ultimate sports nutritional) products, they are expensive though, and u need a combination of different products, eg if u want to have lean well defined body with massive 6pacs, then u can use Phedra cut xt, which is the fat burner and thermoenergetic product,creatine x4 this tone up the muscle, 17 testomethox this testosterone product whch make the muscle massive and well defined, 100%whey protein - this is protein shakes for muscle growth and repair, all these products have been tested scientifically and proved not to have any harmful effect on the body.

 

[Ndokeji]

kuna musemo unasema no pain no gain .huwezi kukata(kuongzeka) misuli yako bila kusikIa maumivu wakati wa mazoezi KUMBUKA YAFUATAYO WAKATI WA MAZOEZI
1)Fanya mazoezi kwa zaidi ya dakika 30
2)fanya mazoezi mara 5 kwa kila wiki
3)usichanganye mazoezi
4)triceps na chest ni nzuri ,kifua fanya kuanzia reps 10 kwa set 10 na triceps reps 10 kwa raundi 10 kwa wiki mara mbili
5)biceps na chest zinaendana .biceps 21 reps kwa set 10 kifua kama hapo juu mara mbili kwa wiki
7)Tumbo halina ubaya hata kama ukichanganya
i)asubuhi kunywa maji ya uvugu vugu ili kukata mafuta ya tumbo
ii)vijiko viwili vya asali
iii)fanya zoezi kila siku kwa siku tano kwa wiki
8)fanya push 300 asubuhi , 300 jioni siyo mara moja kwa roundi
9)kwa upande wa chakula
i)matunda kama tikiti maji,parachichi,nanasi,embe,ndizi etc
ii)juice asili
iii)kula milo midogo midogo kama mara tano kwa siku
iv)baada ya mazoezi kula chakula chenye protein kwa wingi na carbohydrate
V)MAJI KAMA LITRE 3

 

[ymalago]

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

Hongera sana ndugu kwa kuamua kujenga mwili,lakini pole sana kwa mkuchelewa kuona mabadiliko,usijali utayapata tuu kuwa mvumilivu,
Unchofanya ni 'routine exercise''ambayo inakufanya uwe fiti tu lakini si kujenga mwili.Kubaliana na mimi kuwa ''Body building'' ni sayansi kama sayansi nyinginezo,hivyo chukua muda mwingi kusoma vitabu na kupata ushauri mbalimbali hasa.ushauri wangu ni
1.Tafuta partner wa mazoezi miongoni mwa hao unaoona anakuvutia mwili,then train pamoja naye.
2.jenga tabia ya kuwa creative na kuushangaza misuli''suprise muscles'' kwa siku moja moja kujanya mazoezi ambayo hayapo katika ratiba zao,yaani usistick saana kwenye programs
3.ufahamu mwili wako interms of strength and persistance
4.uchukie mwili sasa'hate your body' na dhamiria kuubadilisha
kumbuka basics za mazoezi ni zilezile hakuna uchawi

 

[TANMO]

watching you....m connecting them dots ujue.......
btw....umenionea bebii wangu.....?

Hapo unamzungumzia Bebi yupi kati ya wale saba ninaowafahamu?
Lol

 

[Preta]

Hapo unamzungumzia Bebi yupi kati ya wale saba ninaowafahamu?
Lol

bebi wangu wa siku zote humjui jamani.....?

 

[Nyani Ngabu]

Nasubiria kwa mikono miwili

First things first, wewe ni genetic body type gani? Ectomorph, mesomorph, au endomorph?

 

[kamili]

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[/QUOTE] ANDKIA UPYA SWALI LAKO KWA KISWAHILI HALAFU UTAJIBIWA KWA KISWAHILI. UNAULIZA KWA KISWAENGLISH HALAFU UNATAKA MAJIBU YA KISWAHILI!!!!!!!!!

 

[Kichwa Ngumu]

hii picha ni yangu

na hii ni baada ya kufanya mazoezi muda mrefu kuanzia mwaka 2003 hadi 2006; sasa ni mtumishi wa umma sipendi muonekano wangu kwa sababu kifua ni kikubwa wakati kiono kidogo na hivyo figure langu lipo kama la simba. sijisikii vizuri kwa sababu sasa mi afisa kwa sababu nikichomekea sionekani kuwa vizuri, kunenepa nahisi ni tatizo kwa sababu misuli tayari imekakamaa, na tumbo langu limekuwa dogo sijui kama kitambi kinaweza kuota, lakini baadhi ya dadaz they like me na bi mkubwa anaridhika sana na saa nyingine mpaka anakinai na performance yangu kwenye 6 X 6; kwa sasa naendelea na zoezi la kukimbia kwa wiki mara mbili hadi tatu

 

[Preta]

hii picha ni yangu
View attachment 49261
na hii ni baada ya kufanya mazoezi muda mrefu kuanzia mwaka 2003 hadi 2006; sasa ni mtumishi wa umma sipendi muonekano wangu kwa sababu kifua ni kikubwa wakati kiono kidogo na hivyo figure langu lipo kama la simba. sijisikii vizuri kwa sababu sasa mi afisa kwa sababu nikichomekea sionekani kuwa vizuri, kunenepa nahisi ni tatizo kwa sababu misuli tayari imekakamaa, na tumbo langu limekuwa dogo sijui kama kitambi kinaweza kuota, lakini baadhi ya dadaz they like me na bi mkubwa anaridhika sana na saa nyingine mpaka anakinai na performance yangu kwenye 6 X 6; kwa sasa naendelea na zoezi la kukimbia kwa wiki mara mbili hadi tatu

hiiiii......kweli jf kiboko......hahahahahahaaaaaaaaaaaa......
saa zingine muwe mnatusamehe jamani......tunaonekana wehu huku uraiani....hi hi hi hi hiiiiiiiii........

 

[Kichwa Ngumu]

hiiiii......kweli jf kiboko......hahahahahahaaaaaaaaaaaa......
saa zingine muwe mnatusamehe jamani......tunaonekana wehu huku uraiani....hi hi hi hi hiiiiiiiii........

Sijakuelewa mpenzi

 

[shosti]

hiiiii......kweli jf kiboko......hahahahahahaaaaaaaaaaaa......
saa zingine muwe mnatusamehe jamani......tunaonekana wehu huku uraiani....hi hi hi hi hiiiiiiiii........

hahahahahahahhhaha preta weye hahahahahaahahah mie sisemi!

 

[Zasasule]

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.

Ausbuhi kwa kweli cna utamaduni wa kula..
Mchana mostly nakula kwenye saa nane ama saba, huwa nakula wali, half plate(with harage or supu or pweza,depends on situation), ikitokezea muda mwingine napiga mkate mayai but cyo mara nyingi..

Usiku mostly nakula matunda,, no food at all but matunda na maji tuu,, labda mara moja napata chai maziwa, mkate

mazoezi nafanya kila siku except jumapili tu ndio napumzika

 

[Zasasule]

First things first, wewe ni genetic body type gani? Ectomorph, mesomorph, au endomorph?

mesomorph

 

[TIMING]

NN is right

body/statue yako may play a big role

tulikua na jamaa pale college alipampu basi ataishia kuwa na mabega kama gorilla, tumbo kubwa gumu na big bicepts without any triceps

Cha maana ni kukata futa, consult wataalam wa gym, balanced diet

Ila picha ya kichwangumu, kweli ni kichwangumu

 

[Muuza Sura]

Sura nzuri unazaliwa nayo ila sexy body lazima ujitume!!!dah!hapo ndo nachoka!!!mchangani itabidi panihusu kutafuta pumzi kabla sijaanza gym!

 

[Preta]

Sijakuelewa mpenzi

ha ha ha.....waniua ua mpenzi.......