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Naombeni ushauri

Discussion in 'JF Doctor' started by Mtego, Dec 30, 2011.

  1. M

    Mtego Member

    #1
    Dec 30, 2011
    Joined: Dec 29, 2011
    Messages: 37
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    No. 1
    Nina uzito wa kilo 93 ( 93 Kg) na urefu wa mita 1.7 ( 1.7 m ). J e uzito huu unaendana na urefu wangu. Kama hauendani natakiwa kuwa na uzito gani ili uendani na urefu wangu?

    No. 2
    Nitumie njia gani ili nipunguze uzito huu? Huwa najitahidi kupunguza kula vyakula vya mafuta na kutembea umbali mrefu lakini uzito haupungu hata kidogo.

    Naombeni ushauri ili niweze kuondokana na uzito huu nilionao.
     
  2. Lizzy

    Lizzy JF-Expert Member

    #2
    Dec 31, 2011
    Joined: May 25, 2009
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    25-29.9 ni overweight. . .
    Wewe una 32 ambayo ni obese.
    Ya kawaida ni 18.5 - 24.9 kwahiyo inabidi upunguze angalau kilo 18, kwahiyo uwe na 75 ndio uwiano mzuri kwako.

    Mazoezi inabidi uanze kufanya ambayo ni intense kidogo, huwezi kupoteza uzito mkubwa kwa kutembea tu.Pili pamoja na kupunguza vyakula vya mafuta inabidi ule kwa mpangilio mzuri, zingatia matunda, mboga mboga na maji kwa sana. Kula kidogo kidogo mara nyingi badala ya rundo la chakula mara chache. Usile chakula muda mfupi kabla ya kulala, punguza sukari, mafuta na wanga kwenye vyakula vyako.

    Upande wa mazoezi unaweza ukaanza kukimbia kidogo kidogo, then piga push up na sit ups. Kama uko dedicated kweli ziko program nyingi online sema ntakuangalizia nzuri.
     
  3. TIMING

    TIMING JF-Expert Member

    #3
    Dec 31, 2011
    Joined: Apr 12, 2008
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    mtego huu.....

    hujasema kama una any unique feature e.g busha lililoongeza zaidi uzito, na pia kuna wenye uzito huo kutokana na mifupa mipanga au ni body builder

    mtego huo
     
  4. M

    Mtego Member

    #4
    Dec 31, 2011
    Joined: Dec 29, 2011
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    Asante kwa ushauri wako. Leo nimeanza kukiimbia na push up ila nimepiga raundi chache nikawa hoi. Kesho nitaendelea kama kawaida. Nitaanza mazoezi gym jioni nikitoka kazini.
    Nitafuata ushauri wako
     
  5. M

    Mtego Member

    #5
    Dec 31, 2011
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    Sina busha wala feature yoyote inayoengeza uzito.Huu uzito kwangu ni mtego, nataka niutegue aisee haraka sana kabla sijapata madhara makubwa hapo baadae
     
  6. Lizzy

    Lizzy JF-Expert Member

    #6
    Dec 31, 2011
    Joined: May 25, 2009
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    Hongera. . .
    Wakati unaanza lazima uwe hoi.Cha kufanya kuwa unaongeza umbali na namba za push ups kidogo kidogo. Alafu usilogwe ukasema upumzike siku mbili kwanza kutokana na maumivu ya misuli, itauma alafu itabidi uanze upya. Changamsha mwili mpaka uzoee. . na usisahau kuzingatia mlo na maji kwa wingi.
     
  7. M

    Mtego Member

    #7
    Dec 31, 2011
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    Maji nilishaanza muda kutumia, huwa nakunywa angalau lita 3 kwa siku. Sijajua minimum kwa siku. Chakula nimeanza kupunguza kutokana na ushauri wako wa mwanzo najua nitafika tu. Asante
     
  8. b

    bitimkongwe JF-Expert Member

    #8
    Dec 31, 2011
    Joined: Oct 21, 2009
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    Umeandika kuna watu ni mzigo ndani ya jamiiforums, lakini ongezea kuna watu wazushi humu (mfano wewe)
     
  9. M

    Mtego Member

    #9
    Apr 5, 2012
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    Asante kwa ushauri wenu, sasa nina kilo 76. Bado naendelea na mazoezi
     
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