Shin kana so ka yiwa alama?
Idan kana daya daga wadanda suke tunanin cewa hanya daya ce zuwa alama tsokoki Kuma samun cikakkiyar sifa yana murƙushe ka a cikin gidan motsa jiki, don haka yau za mu ba ka mamaki wanda tabbas zai taimaka maka sosai.
Bi abincinmu har tsawon wata guda kuma zaku manta game da ƙaunatattun ƙauna, cimma cikakkiyar ma'anar abs da biceps. Ba abinci bane mai buƙata ba, amma ya zama dole a bi shi zuwa harafi don cimma burin.
Makon mako 1
A cikin makon farko dole ne ku rage burodin, za ku ci aƙalla gwargwadon yankakken alkama 2 a kowace rana. Hakanan kuna buƙatar kawar da giya da kayan zaki.
Yana da mahimmanci cewa sha ruwa mai yawa (musamman ruwa) ko wasu soda ba tare da adadin kuzari ba. Koyaushe cinye carbohydrates a lokaci guda kuma idan zai yiwu kafin motsa jiki domin cinyewa yadda ya kamata.
Makon mako 2
Rage mai zuwa matsakaici, cinye hular ɗaya teaspoon na man zaitun kowace rana. Dishara kayan lambu a abincin rana da abincin dare kuma cinye sunadarai da yawa (kaza, turkey, shuɗin kifi, ...)
Makon mako 3
Shafi steamed taliya da kayan lambu. Kara girman shan ruwanka tare da babban shan ruwa da shayi mai zaƙi wanda ba shi da sukari. Ci gaba da ajiye kitse da kayan zaki.
Makon mako 4
Rage yawan shan ruwanka idan aka kwatanta da makon da ya gabata don tsoffinku su yi alama. Aseara yawan amfani da sunadarai (nama, turkey, legumes, ...). Ku ci wasu kayan yaji wanda ke taimakawa kona mai kamar su barkono cayenne.
Kuma wannan kenan. Idan ka bi wadannan shawarwarin har tsawon wata daya zaka iya rage kitsen da yake makale maka a ciki da kuma samun cikakkiyar sifa da tsoka.
Hahahahaha wannan abincin zai iya zama da daraja a rasa nauyi kuma ya riga ya sanya ni shakku, amma tabbas ba zai zama mai inganci ba don cimma ma'anar tsoka wacce ta fi so sosai kuma ga waɗanda ba su sani ba, rage nauyi yana da kaɗan ko kaɗan yi da ma'anar tsoka. Don yiwa tsoffin tsokaci faɗa kuma ba tare da zurfafawa ba saboda ba zan rubuta labarin anan ba dole ne kuyi horo sosai a cikin motsa jiki, kuyi motsa jiki na zuciya da jijiyoyin jini (aerobics) kuma game da abinci, ku sha babban furotin, matsakaici / ƙananan hydrates (masu rikitarwa na minti ɗaya da sauƙi bayan horo) da ƙoshin lafiya (ba a ƙoshi ba), ma'ana, waɗanda muke kira "mai kyau" kuma wannan ya saba wa abin da mutane ke tunani ba wai kawai ba sa kiba amma koyaushe kada mu matsa a kan, suna taimaka ma'anar. Amma sama da dukkan mahimmancin da mafi wahalar buƙata don cika… ƙarfi. Yi murna.
SANNU, TA YAYA ZAN INGANTAKA DON WATA SHAWARA DAGA GAREKA?
Sannu, ni shekaru 24 ne, ni siriri ne, ina so in kara tsoka, na yi motsa jiki
amma da alama cewa ba ya aiki, kamar yadda yake na al'ada amma ba haka ba, kuma ba ni da nauyi
… ..Menene zan iya yi?
Motsa jiki shi kadai bashi da amfani, idan har kayi sa'a ka zama siriri to ba lallai bane ka rasa wannan kitsen mai yake hana tsokar ka fitowa. Yi abinci mai ɗan daɗi a cikin furotin, tabbatar da kauce wa mai da fara zuwa gidan motsa jiki; Muscle baya girma saboda kawai kuna cin abinci daban, menene kuma, waɗancan sunadarai na iya zama mai idan baku yi amfani da su ba. Don haka fara buga nauyi da dumbbells.
Nutridieta.com
hello Ina da tambaya wacce har yanzu bata fayyace ni ba
Ina da watanni 6 zuwa gidan motsa jiki amma har yanzu
cikina ba wuya kamar yadda nake yi don ya taurare
Cikin ciki.
kuma a cikin sandar ga kirji kwance Na daga poko sosai
Na daga fam 30 kawai a kowane bangare (60) amma kusan
Sun kasance suna zuwa dakin motsa jiki tsawon watanni 2, suna tashi da sauri.
kuma ina da karin lokaci
Na tambayi malaminmu amma bai sani ba sosai, sai ya ce saboda shekaruna, domin ni ne, saboda shekaruna kawai 15, ya fi wuya a daga da alama a shekaruna, shin hakan gaskiya ne?
Kuma idan k ne zan ci abincin da ke sama?
Fernando, me yasa ba zaka kara nauyi ba ??? kuma malamin ku bai sani ba ??? uufff wataƙila ya ci katin a cikin wasa, abin da ke faruwa ya faru ne saboda yanayin iliminku, gano game da matakan taner, ilimin lissafi da ƙarancin motsa jiki, a wata ma'anar, kasancewar shekara 15 testosterone ba ta riga ta zaɓa ba, jira ƙarin shekaru 2 ko 3 kuma wataƙila a can za ku iya ɗaukar ƙarin nauyi kuma ku sami ƙarin ƙwayar tsoka. Game da abinci, akwai keɓancewa a cikin kowane mutum, ban sami wannan abincin mai kyau ba, dole ne ku san nauyin batun,% na ƙoshin lafiya,% na yawan tsoka, shekaru, nau'in horo a takaice, ya fi rikitarwa. Shakata da jiran ci gaban ku a dabi'ance.
nemi waɗanda ba su san abin da ya sa ba sa samun ƙarfin tsoka saboda dole ne su ci yawancin carbohydrates
kuma suma sunadarai a bayyane a cikin dakin motsa jiki dole ne su sanya nauyi mai yawa abin da zasu iya kaiwa
Ina da matsala ... nima ina bukatar a sanya alamomi a cikin jikina ... ciwon ya samu matsala kuma ya fadada amma sifar ba shimfida kuma ba zan iya bunkasa su zuwa ga bangarorin ba ... ba su da siffar madaidaiciya ... zai kasance ne saboda matsala a cikin nau'ikan atisaye ko zai iya zama kwayar halitta ... Ina fata wani zai iya kawar da wannan shakkar, na gode sosai!
Barka dai, ina da tambaya, shekaruna 15 kuma ina so in san ko akwai hanyar da zan sa alamar tsokaina da sauri… yaya ??? kuma don Allah kar ku shafi girma na a gaba na gode sosai don amsoshin ku.
Juan David da FeRNaNDo psx gaskiyar magana ita ce, shekaruna 15, ina da 1.66 kuma na auna fam 110 (reflako), kuma na je gidan motsa jiki kimanin watanni 4 da rabi.
Don FeRNaNDO, idan kuna son ɗaga ƙarin nauyi a ƙirjinku, dole ne ku ƙara nauyi a hankali, in ba haka ba ba za ku ƙara ƙarfi ba, kuma don karanta abin da zan gaya wa Juan David. Na fara da kilo 10 a kowane bangare, yanzu na daga 25 a kowane bangare kuma mahifina yana da karfi.
Don haka ga Juan David, idan kuna son ayyana tsoffin ku ya kamata ku motsa jiki farawa daga ƙanƙanin hakan tare da jerin 5-4 na maimaita 8 don makamai, kirji da ƙafafu amma ba tare da mashaya ba.
Kuma idan kuna son raunin ciki, dole ne kuyi motsa jiki na ciki amma ku tuna cewa yawancin sun riga sun sami alamar abs, kawai cewa an rufe su da wani layin mai wanda dole ne a rage shi tare da motsa jiki. Karka damu da ci gaban ka, matuqar baka cika nauyin bayanka ba, babu abinda zai faru, ko motsa jiki yana motsa girman jikin ka.
Yi farin ciki, na fara ne a 14 mai nauyin fam 99 da nauyin 1.63 kuma yanzu na ɗan bayyana tsokoki da ƙarfi mai yawa don shekaruna.
A cikin kwazo nasara ce.
Jefa shi Win!
abincin da ake ci wannan ba shi da kyau a sanya alamar jijiyoyi .. ???
Barka dai !! Ina da tambaya daya tak a kan batun, shekaruna 16 kuma ina ganin ina da matsala a jikina.
Duk lokacin da na yi kirji da zama kusan a kowace rana abin da ke bunkasa shi ne ƙarfina ba tsoka na ba, don haka na fi ƙarfi fiye da tsoka kuma abin da nake so shi ne kawai a yi min alama, amma ban san abin da nake da shi ba yi ...
Barkan ku dai baki daya, Ina son sani tabbatacce, cewa da gaske kun sani, nayi motsa jiki sosai, kuma bana ganin haƙiƙa ƙaruwa na, na yi ƙoƙarin cin daidaito amma gaskiyar magana shine na fi yawan cin abincin da ke cikin jiki sunadarai, ban sani ba Yaya wannan ke shafar, Ina kuma son sanin idan yawan motsa jiki na iya ƙona tsokoki da hana ci gaban su, kuma kowane lokaci yana da kyau ka canza aikinka, na gode sosai
da fatan alheri ga kowa
Barka dai Ina bukatan ku taimaka min Ina shekara 16 ina 1.70 kuma nauyi 61 kuma ina son yiwa alakar tsokaina bukatar in gaya min yaya don Allah ina da nauyi a gida da komai amma ban san irin abincin da zan bi ba don Allah bukatar taimako
Barka dai, shekaruna 15, Ina da 2.1m, nauyi na 68, Ina so in yiwa alamar tsokaina ba tare da zuwa dakin motsa jiki ba, me zan yi?
Assalamu alaikum Ina da shekara 25 kuma ina auna nauyin fam 200 na kasance cikin hanzari me zan iya yi don in rasa kiba ba sai na rasa tsoka ba, ina fata zan sami tsoka, na tafi dakin motsa jiki a da, na rasa nauyi kuma na rasa tsoka da karfi, Na daina zuwa kuma yanzu na sami nauyi ... Ban san abin da zan yi ko yadda zan yi ba.
gaisuwa
waɗanda ba su yi imani da cewa za a iya musu alama a cikin gidan motsa jiki ko abinci sun cancanci pa tsarkakakkiyar mahaifiya dukkan ku ƙwallan wuebones ne …….
Barka dai, ni shekaru 18 ne, ina da 1,70 kuma ina da nauyin kilo 61 kamar yadda zan iya yiwa alamar tsokaina, ban san komai ba amma ina da dukkan buri da buri ban san wace shawara ko jerin motsa jiki ba aser don Allah ina fatan kun taimaka min a inda nake Babu dakin motsa jiki don haka dole in inganta ayyukan wannan shine imel dina gorgy_9_JL@hotmail.com Ina fatan zasu taimake ni o_0
Sannu ... Ina da shekaru 17, na auna nauyin 1.81 na, kilo 77 da na ps na kari, Ina da jerin nitro tech pro, cell tech pro series, kuma heme yana da nitric oxide.
Tambayata itace na fara shan kitse mai kitse saboda nayi sati 3 banyi motsa jiki ba saboda matsaloli da suka shafi kafada, na dawo kuma sati daya yayi daidai, wannan satin 2 dana fara da mai kona asara mai nauyin jikina yakai 70 Kilo 73.
Lokacin da na gama shan murjin, shin zan iya shan sauran kayan abincin? ... Ina so in sami sakamako mai ban tsoro kuma gaskiyar ita ce, me zan iya yi game da shi? ... eduardooo_mndz@hotmail.com
Sannu kowa da kowa ... don gina tsokoki dole ne ku ci da kyau, kuma musamman maimaitawa da yawa a cikin dakin motsa jiki, babban jerin, tafi gudu, kuma sun sami hutawa 1 a cikin mako ...
daga baya idan baka son cin abinci
Akwai kari tare da sunadarai da yawa, a ƙarshen kowane motsa jiki, zaku ɗauki gilashin 1 na bio-whey ... kuma a cikin watanni 7, kuna cikakke,
kalaman Idan kana son ganin sakamako, yi aikin motsa jiki k zuwa ga Sylvester Stallone lokacin da ya shirya fim ɗin Rambo II.Wannan aiki ne na ɗan lokaci kaɗan amma yana ba da sakamako, wannan aikin yana bin sa ne kawai na sati 8 ko aƙalla sati 10. .. wannan shine aikin yau da kullun:
Saiti 3 na maimaita 12 a kowane motsa jiki:
Litinin Laraba Juma'a
Gobe
• Kirji
• Baya
• ABS
• Zuciya
Bayan rana
• Kafadu
• Makamai
• ABS
• Zuciya
Talata Alhamis Asabar
Gobe
• Cinya
• Tagwaye
• Zuciya
Bayan rana
• Delts
• trapezoids
• ABS
• Zuciya
Yin sau 8-12 da 3-4, tare da ɗan hutawa tsakanin saiti da atisaye don kiyaye bugun zuciyar ku, shine hanya mafi kyau don ayyanawa.
Ga wani mai shekarunsa, aiki ne mai wahalar gaske don ƙoƙarin ƙona kitse da ƙarfafa tsokoki lokaci guda, don haka dole ne ya yi aiki tuƙuru a koyaushe.
Dole ne ku yi wasan motsa jiki da yawa don yiwa jikinku alama
Ni dan shekara 16 ne kuma na cimma hakan Ina da dakin motsa jiki na
dambe da baya Ni ɗan dambe ne kuma hakan yana taimaka sosai
idan suna so su zama kamar ni
Tare da shekaru 16 kawai, kira wannan lambar 03462 434241 ko tantanin halitta 15604978
hello soi omar Ina da shekaru 18 amma ina son ganin idan lokaci k travake tsokoki na da matsala
wolas amm saboda vdd io a cikin pssonal na yi imani k wani lokaci muna damuwa sosai kuma dole ne kawai mu ci lafiya (ba tare da soya ba) kuma mu shiga cikin gim kuma wannan shine sauran abin da ya rage shine xk ba sa tsammanin ganin sakamako a cikin watanni 2 komai shine haƙuri k abin da Wasu suka zo shi kaɗai kuma daga nan gaba, darajar kanku zai zama wani sa'a 😀
Barka dai Ni saurayi ne mai kimanin 1.84 na tsayi da nauyi kilogram 96 amma bani da ciki amma ni har ma ana rarraba kitsona kuma ina so in san me zan iya yi don rasa nauyi da yiwa tsoka tsokaci a cikin ciki da nono, amma ba a cikin nono ba saboda ina matukar damuwa.
Kuma a sararin samaniya ina son inganta kamannina da lafiyata amma ina motsa jiki amma abin da ya faru shi ne na ƙara taku da tsoka ne kawai dan a bani shawara.
Sannu ina da shekara 24 kuma ina da azzakari 30cm. Ni matsakaiciyar launin fata ne, gaskiyar ita ce ba ni da sha'awar cin abinci, don me? sadaukar da kaina ta hanyar cin abin da bana so kuma na kashe kaina a cikin gidan motsa jiki don yin kyau ... sannan menene? Na bar abincin da zuwa gidan wuta tare da komai ... ba kwata-kwata! mafi kyau kamar yadda nake so har ma da cewa yana kama da mutum na al'ada, koda kuwa yana da azzakari 30cm (wannan shine ainihin abin mahimmanci)
shine ina so in san cewa ina buƙatar sha ko wani foda wanda ba haka ba
anabolics ko steroid don tsokar jikina ta bunkasa da sauri shine zan tafi gidan motsa jiki kuma bani da wani sakamako wanda zan iya gani
Barka dai !! Shekaruna 18 da haihuwa kuma ina yin wasanni da yawa with hannu tare da dumbbells da turawa abdminal sosai wani lokaci kuma ba zan sami iyaka ba amma ban taba yin alamar tsoka ba ban sani ba ko don hakan ne a kan abinci? Ina buƙatar wasu matakai idan na yi wani abu ba daidai ba ko wani abu Ina buƙatar sakamako mai sauri
Barka dai !!!! Ni dan shekara 20 ne ... watanni 7 da suka gabata na kasance ina yin atisaye na tsawon watanni 4 ba tare da tsayawa da cin abinci mai kyau a kowace rana tare da sunadarai na kayan lambu da kuma dukkan haduwar ba ... Na auna kilo 52 na kai 72 ba tare da neman kitso ko wani abu ba, ya juya ya zama mara daɗi ya faɗi cewa bayan waɗannan watanni 4 na horo na daina darussan na fara cin abinci mara kyau kuma na sami fata daga ciki zuwa sama da kugu daga ƙasa amma ciki na dabba ne zan so in san hanya mafi inganci don dawo da karfin tsoka da kuma kawar da wannan ciki wanda yake kashe ni da yawa don ɓacewa.
Sannu jama'a. Ina gaya muku, ni ɗan shekara 26 ne, na fara zuwa gidan motsa jiki wata ɗaya da ta gabata, dogo na 1,75cm kuma na auna kilogram 76, da kyau, kawai na auna a kantin magani, xDD ya gaya mini cewa BMI na 24,8 Kg / m kuma al'ada ta kasance 18,5 zuwa 24,9, 4 Ina so in san abin da zan iya yi don ayyana a cikin dakin motsa jiki Na yi tebur na maimaitawa 5 zan tafi 30 kwana a mako ban da yin XNUMXmin na keke da tb madadin kwanakin abdominals. Ban sani ba ko in ɗauki mai ƙona mai ko mai nama na baka ... me kuke tunani? Godiya a gaba, gaisuwa.
Wannan ba ya aiki. Ina ba ku shawarar ku cinye.
Karin kumallo: 500Kg Na soyayyen shinkafa tare da dukkan mai yiwuwa da kuma wasu fanke a shagon Mr. Chong>: D kuma suna da giya kusan 2, (giya 1 kawai idan kun tafi aiki).
Abincin rana: 2 malt tobaccos, shinkafa 2 na shinkafa tare da naman alade da nama da nama mai yawa>: D
abincin dare: Karuwa mai zafi da ke ba ku 😀 (abincin da za a zaɓa, lassagña ko pizzas, kada ku zaɓi abin da kuke so kuma ku mutu da kitse) XD
Barka dai, ina da tambaya, Na kasance cikin gidan motsa jiki tsawon watanni 6 kuma babu wani abu da yake sananne a hannuna Ina so in yi musu alama.
tafi tare da masanin kimiyyar gina jiki da mai koyarwa kuma ku biya su z kuma ku tambaye su abin da kuke so ku zama talla ko alama ko sirara
Barka dai, shekaruna 23 kuma na auna nauyin 45, Ina da 1.54 Zan tafi dakin motsa jiki na tsawon sati biyu cewa furotin yana ba ni shawarar in kara nauyi kamar yadda na saba.Wani lokacin na kan kebe kaina amma ba komai don kiba.
ga Fernando na baya;)… hahahaha
haske, kar ka ɗauki komai har yanzu ... ka kasance a cikin gidan motsa jiki na ɗan gajeren lokaci kuma hakan ba zai amfane ka da komai ba, idan ka faɗaɗa za ka kashe kuɗi a kan mataimakin ... jira kaɗan kuma bayan yan watanni na nemi mai kara kiba ga matan da suke da kyau sosai saboda kusan basu da kitse ... a wannan lokacin bana tuna sunan amma idan na tuna t lura da wani abu a cikin sakon da ke sama shine tambayar email dina ...
Baba !! Kuna da ƙuruciya, har yanzu kuna yin motsa jiki da kyau don ci gabanku muddin kuna yi da ƙananan nauyi da maimaitawa da yawa. saboda dagawa da yawa yana dauke maka girma…. Ci gaba da tafiya tare da karamin nauyi kuma ka tuna tsawaita tsokokin ka sosai tsakanin kowane motsa jiki don girma saboda kana cikin cikakken matakin girma ... jira wasu andan shekaru kuma kar ka ɗauki komai ko da ƙasa da jahilan da ke ba ka abubuwa a cikin dakin motsa jiki ... duk abin da zan bar muku wasiƙata kuma in tambaya: cayo_gomez@hotmail.com
Wannan abincin yana da kyau sosai !! Abinda ya faru shine yana ba da shawarar karin sunadarai da Carbohydrates, waɗanda basa sa ku rage nauyi, amma suna ƙarfafa ƙarfin tsoka, kawai dai ku san yadda ake cin abinci! kuma fiye da duka yin isasshen motsa jiki ...
Ka tuna cewa mabuɗin yana cikin nufin kowane mutum!
Don sa ku so!
Gaisuwa!
Gaisuwa! Ina so in kara nauyi kadan, amma sama da komai don yin kara, me kuke ba da shawara? Ni ɗan shekara 20 ne kuma inada nauyi kilo 70
Barka dai, ni dan shekaru 25 ne, na kasance cikin gidan motsa jiki tsawon watanni 7, ina so in san ko wani yana da shirin motsa jiki da zai yi, saboda malamin yana cajin ni Yuro 60 a wata don ya ba ni shiri. Ina tafiya sau 4 a sati ... Na auna kilo 68 kuma ina 1.70 idan hakan ya taimaka ... Na gode, ko zaku iya turo min shirin zuwa diegof18_0285@hotmail.com
Ni mai siririn gini ne amma na dan ciko na auna 1.68 da nauyi 65kilos gaskiya ni dan wasa ne amma ina so in bayyana ma'anar abu na yau da kullun kamar bruce lee
ga aboki mai shekaru 15 Fernando:
Duba, na fahimci halin da kake ciki, lokacin da ka fara zuwa dakin motsa jiki, kana so karfin jikin ka ya karu, kuma daukar watanni 6 ba tare da ka lura da girma ba yana da kwarin gwiwa, ya kamata ka duba irin atisayen da kake yi, sau nawa kake yi da kuma yadda kake barin hutawa a jikinka ... abokina, jiki na iya daukar duk yadda kake so, amma KIYAYI ba hakan ba sai ka tozartar da shi, don aikin da zai yi muku aiki dole ne:
1: yi minti 5 ko 10 na motsa jiki na motsa jiki (cardio / aerobics)
2: dole ne ka shimfida tsokar da zaka yi aiki kafin da bayan motsa jiki
3: dole ne ka kara nauyi a hankali, ba zaka iya dagawa 50kg wata rana ba sai gobe ka dauke 75kg, dole ne ka kara nauyi mataki-mataki har sai ka mallake shi. ba tare da cutar da jikinka ba ...
4: suna da jerin cigaban cigaba (super series) Ex: jeri na farko: 15 maimaitawa 5kg, na biyu: 12 maimaita 10kg, na uku na 10 15 na XNUMXkg ...
5: sauran tsakanin kowane silsila yana da MUHIMMANCI sosai idan akazo maganar GAGARUMIN MUSTAL, masana sun bada shawarar su huta tsakanin dakika 30-60.
6: a qarshe BAZAKA IYA motsa jiki kamar tsoka sama da sau 2 BA sati ...
Idan kuna son samun tsoka manya da alama, lallai ne kuyi aiki tuƙuru akan abin da ke sama, kuma ku ƙarfafa shi da abinci mai cike da furotin na dabbobi da na kayan lambu (kaza, nama, kifi, wake, kaji, lentil, da sauransu ... )
Ta yaya zan tsara abincina?
A yau na fara motsa jiki bayan shekaru 4 tunda ban sami lokacin halartar guda ba saboda yawan awanni a cikin aikina. Na shafe awanni 2 ina yin atisaye na horar da hannuwa, baya da kafafu. Na tambayi malamin nawa yadda zai tsara tsarin abincina, kuma kawai ya gaya mani cewa bana cin burodi, citta da soda. Da kyau, Ina so a sami takamammen jiki saboda na riga na yi kumbura, yanzu tsarin cin abinci na karin kumallo, abincin rana, ciye-ciye da abincin dare, waɗanne abubuwa zan ci?
kuma yaya zaku cinye furotin na whey?
Abinda kawai zan fada muku shine, dukkan ku da ke sirara, ku ci komai da yawa kuma ku kashe kanku don samun nauyi! Shekara 17 kilo 76 na rasa sa! XD
Olaa gaya mani wani abu dan yiwa adomen alama saboda uniko da nake dashi siririya ce kuma ina da munxa espardaa wato a ce uniko da na yiwa alama ita ce esparda kuma ina son yiwa adomee wani zai iya fada min wani abu
INA CIKIN SHEKARA 43, INA DA nauyi 1.62 56.3OO, NI NAFI KARFE, INA YI KWANA BIYU A SATI SATI DA WATA MUSULUN, NA SAMU KUDI NA SHEKARU UKU, ABUNNAN NA LAFIYA NE, KAMAR YADDA AKA SAMU ARZIKI DA GANO. AMMA NI GAME DA KYAUTA. Shin zan ƙara ƙarin kwanakin atisaye? Ko kuma SAURAN ABINCINA. LABARI
Ina baka shawara, ka rasa mai mai, gudu ……… Gaisuwa ………
Shin wani zai iya taimaka min? yadda ake cin abinci don kara kiba da rashin kiba? Ni siriri ne amma ina son samun karfin tsoka, amma ban san abin da zan ci da yadda zan yi ba.Kuma menene lafiyayyen mai? Idan kuna da jerin abinci don Allah ku gaya mani.
sannu wannan kwai fari? oh me zai dauke su danye?
Ba a dafa su C: !!! raw Zan iya baku salmonella nn
hahaha ba fararen kwai bane dole ki dafa su kamar homelet, danye zasu iya cutar da ke
ZA'A IYA AMFANI DASHI AKAN ORANAN LITTAFIN
raƙuman ruwa, Ina gaya muku ni ɗan shekara 19 ne kuma na yi horo na 1, komai yawan horon da kuka yi kamar yadda nake yi, dole ne ku kula da abinci mai yawan mai, sauran kyauta ne, tunda Abinda kuka cinye za'a kona shi a dakin motsa jiki, don bunkasa tsoka babu abinda yafi Tuna tun da tsarkakakken furotin ne kuma ba na graza ba. kusan babu kitse da zasu ci ba tare da laifi ba, kuma Bayanai, duk lokacin da aka sami karfin tsoka, za su yi nauyi tun da tsoka ta fi nauyi fiye da kitse. Ina fatan hakan zai taimaka musu, noe XD
Barka dai, shine na tafi gidan motsa jiki akai-akai, zaka iya cewa awanni 2 a rana, kuma ina ma'ana. Ina so in san ko wannan abincin ya fi so na, ni ɗan shekara 16 ne kuma abin da nake so shi ne gina tsoka.
kuma dole ne horon ya kasance da safe, rana ko yamma,…?
Wannan shine nake yi da daddare daga 7 zuwa 9…. me zan yi?
AKWAI WA'DANDA SUKA NUNA CEWA YINSA A FARKO A FARKO ZAI CIKA MAKA KYAUTA A LOKACIN WANNAN, SAURAN ZASU CE A'A, DAGA CIKIN 5 DA 7 NA SAFE NE LOKACIN DA MATSANKU SUKE KASANCEWA MAFI KYAU.
Ina da fata sosai kuma ina yin motsa jiki minti nawa zan yi don samun ƙarfin tsoka
ABIN DA KAKE BUKATA SHI NE KA YI HANYA A CIKIN DA KA YI LOKACI 4 A SATI KA RAGE AEROBICS, KA CI 4 KO 6 LOKACI, SAURA HRS 8 A KULLUM, KUMA KA KASANCE MUSAMMAN A RU, TAMBAYA TA GABA, MINTI 45 ZUWA 60
Ina ganin cin duk 'ya'yan itacen da ake so babu wani wanda ke bayyana yawan tsokar, zai zama dole a zama da karfi sosai
Ina so in san adadin adadin kuzarin da wannan abincin yake, kuma idan ya isa ga nauyin nauyi na sau 4 a mako da sau 3 a mako 40m na aerobic, ko kuma a waɗannan kwanakin ƙara carbohydrates,
A ganina kyakkyawan abinci ne idan an haɗa shi da multivitamin
Barka dai, shekaruna 16, na je gidan motsa jiki, tambayar da nake da ita ita ce.
Ta yaya zan iya rage kasuwar kifi daga jikina? Wani irin abinci ya kamata in bi? pz kirji da hannu Na riga an yi musu alama mai kyau.
Abin da nakeso shi ne kaskantar da kasuwa kawai don ya sanya ni cikin tsari.
Ina so ku ba da shawarar ƙayyadadden tsarin abinci don Allah
Zolol tin qemafat da furotin qedas tef sun fashe