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kokani bala 2

Kufotokozera Kwachidule:

Zokoka zabwino pamapewa anu, mikono, ndi mmbuyo, zimathandizanso kuti mukhale olimba komanso osinthasintha. Mutha kuzichita pafupifupi paliponse, osachita masewera olimbitsa thupi, ndichifukwa chake mumafunikira kapamwamba m'nyumba.

* 2020 Yopanga Mapangidwe Aposachedwa

 

* Easy kusonkhana: palibe wononga, palibe mabowo, yosavuta kukhazikitsa, kuvutanganitsidwa wopanda popanda pobowola kapangidwe

 

* Kukhazikika Kachiwiri & Chitetezo: thovu lowonjezera, kumawonjezera kukhazikika ndipo kumatha kuteteza chitseko bwino

 

* Chitsulo Chokwera Kwambiri: Ntchito yazitsulo yolemera yokhazikika komanso kukhazikika

 

Ngati muli ndi funso lililonse zokhudzana ndi malonda athu, chonde muzimasuka kuti mutitumizire, tidzakupatsani mayankho ndi maola 24.


Mankhwala Mwatsatanetsatane

Zogulitsa

Iron Gym ndiye bala yophunzitsira yomwe imaphatikiza zolimbitsa thupi zilizonse zomwe mungafune kuti mukhale ndi thupi lamphamvu. Chida chake chomangirira ndi kumanga thupi chomwe chimathandiza kupanga thupi lakumtunda ndikuwongolera chapakati.Zomanga zolimba zazitsulo zimakhala ndi ma lbs 300. Zapangidwa kuti zigwirizane ndi zitseko zogona 24 "mpaka 32" mulifupi ndi chitseko chazitseko kapena kuumba mpaka Masentimita atatu m'lifupi.

Zothandiza pakukoka, ma push-up, ma-chin-ups, ma dips, ma crunches, ndi zina zambiri, maudindo atatu, opapatiza, otakata, komanso osalowerera ndale. Amagwiritsa ntchito mphamvu kuti agwiritse pakhomo kuti pasakhale zomangira kapena zowononga pakhomo. Kuyika m'masekondi.

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