Jinsi ya kutengeneza mwili bila kuingia Gym

witnessj

witnessj

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witnessj

witnessj

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Squat kwa jibu la jumla ni kwa ajili ya kutrain miguu ili kuipa nguvu na muonekano anaotaka mhusika.

Kwa jibu moja moja kuna squats kwa ajili ya mapaja, vigimbi, hamstrings, mguu wote
Ok....ile wanasema ya kutengeneza shape ni zoezi gani hilo?

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Castr

Castr

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Castr

Castr

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Mkuu mimi nina urefu wa futi 7, kilo 85.
Nimejaribu sana mazoezi naona naishia njiani.
Nitajaribu tena nione naishia wapi
7 ft bruv be a beast aisee.

Hua unaishia njiani kwanini boss?
 
Castr

Castr

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Castr

Castr

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Balance na stamina za magoti. Au sio Castr ?

Kuna watu wana magoti yanalia kacha kacha kabisa nadhani kuna upungufu wa kitu humo.. Squat inasaidia sana
Nakubaliana na wewe kwenye balance na stamina. Ila kama magoti yanatoa huo mlio dawa siyo squats nahisi hiyo inamaanisha uroto hakuna.
 
Wiu

Wiu

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Wiu

Wiu

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7 ft bruv be a beast aisee.

Hua unaishia njiani kwanini boss?
Mkuu wakati namaliza.form 4 2009 nilikuwa na 191cms, hapo nna 18yrs old. I am so tall. Nilipenda mazoezi ila mengi yakawa mambo!

Nashukuru uzito umepungua sana maana kuna wakati nilikualaga mazaga zaga mpaka nikafika 100kgs😂😂😂

Infact bro, wakurya huwa ni warefu warefu sana
 
Castr

Castr

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Castr

Castr

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Ok....ile wanasema ya kutengeneza shape ni zoezi gani hilo?

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Fitness gurus (wanawake) hua wanasema squats zinatengeneza shape.

Siwezi kupingana nao au kukubaliana nao kwakua sijawahi kuprove.

Ila theoretically inawezekana kwakua squats hata kwa mwanaume zinafanya mapajani kutanuke
 
Bigbootylover

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Bigbootylover

Bigbootylover

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Napenda mazoezi lakini nakosa consistency
 
Agustino87

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Agustino87

Agustino87

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Huo wa tako unanyooshwaje mkuu?
Muhimu sana hii kitu binafsi baada ya zoezi nilikua nalala chali /kifudifudi kisha mamsapu anatembea juu yangu kuanzia vidole vya mkono mpaka kwenye kwato. Mifupa na joint zote zinanyooka kisha unaunyoosha msuli wa ta.ko umemaliza kazi.
 
I

isky

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I

isky

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Mwanzoni mwa uzi nimeona picha watu wakipiga push ups ila hakuna idadi! Je kwa sie tunaetaka kianza vitambi vikiwa vinatunyemelea tunatakiwa kufanya nini kupata matokeo chanya?
 
kimbendengu

kimbendengu

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kimbendengu

kimbendengu

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Anza push up 5 asubuhi ,jioni push 5 kadiri unavyokwenda ndivyo utakavyozoea
 
Muuza simu used

Muuza simu used

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Muuza simu used

Muuza simu used

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Push 5!!!?usimfundishe mwenzio umama!
Inatakiwe aanza na 30 at least
 
Konsciouz

Konsciouz

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Konsciouz

Konsciouz

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Huo wa tako unanyooshwaje mkuu?
Kaa chini huku ukiwa umenyoosha miguu yako, kisha chukua mguu wako wa kulia upitishe juu ya mguu wako wa kushoto .Ukunje mguuwako wa kulia kama lile pozi la nne ila mguu uwe umesimama wima.
Chukua mkono wako wa kulia urudishe nyuma angle 45.
Chukua mkono wa kusho kishaushike goti la mguu wakushpto lakini mguu wa kulia uwe unasukumwa na kiwiko cha mkono wa kushoto.
Kisha taratibu geuka nyuma upande wa kulia mpaka usikie mgongo ukinyooka na kisha kufuatia ule msuli uliopo takoni .
Rudia zoezi hilo kwa ùpande wa pili.
 

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