Gulu la Homeworkout

Mphamvu ndi chinthu chatsopano cholemekezeka, sichoncho?

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Sindikukhulupirira kuti tsopano ndi tsiku 15 pa ntchito yanga ya m'nyumba 🥳 Ndi nthawi yabwino ya mphindi 30 kuti mutsegule tsiku. Mukhale bwino Lolemba aliyense 🤍🤗

Ndingachite

Kuphunzira kuti m'tsogolo bwino

Ndikukonda komanso ndili ndi chifundo. Ndimakhala ndi chikhulupiriro ndi ulemu kwa ena. Ndikukonda kuyenda. Ndikukonda kulankhula ndi anthu osadziwika. Palibe chomwe ndinganene tsopano.

10 mwezi mu....

Kuchotsa mafuta onse.. nthawi yoti ndichite bwino mitsempha... bwino luck kwa ine... ndakonda kuchita chisa.. 🔥❤️🔥❤️

Liwiro la lero

Kuyamba liwiro la masiku 30 kuti ndione ngati ndingapeze zotsatira

Kukweza

Ndikufuna chitsanzo kuti ndikhale wokondwa 🤣🤣😂😂

Onetsetsani kuti mutenge mapazi anu pamalo oyenera, kenako muthandize KHALIDWE

Ndayamba njira yatsopano lero

50 push-ups, 50 squats, 50 calf raises, 50 mtn climbers, 50 lunges, & 2 mphindi za planks.

Chitani Izi M'nyumba

Kugwira ntchito maola 14+ patsiku ndipo ndikupitiliza kupanga nthawi yochita masewera

50 push-ups, mountain climbers, calf raises, squats, & 30 lunges + 2 minutes planks mu 16 minutes. Cholinga changa ndi kukonza thupi langa kuti ndichite masewera awa mu 10 minutes

LPF ndi yovuta

Ndinachita maphunziro anga oyamba a LPF pa intaneti, kwa iwo omwe sadziwa, LPF imatanthauza low pressure fitness. Ndinali wovuta kwambiri pa izo, maphunziro awa oyamba anali okhudza kupuma, koma ndi ovuta kwambiri, sindinathe kuchita njira yonse yoteteza kupuma ndi kutsegula thupi la rib.

#homeworkout

Nyumba yanga pano

Chifukwa ndinatumiza chida chophatikizika cha kuwonjezera mphamvu ndi zinthu zina ndipo chida chinali chotumizidwa pa mapaleti 3.

Ndakhala ndikupulumutsa mafuta a thupi, koma ndili ndi zambiri zomwe ndikufuna kuchita. Ndikuvuta kupanga njira yokhazikika ndi 60-80 maola/masiku ntchito.

Nyumba ya masewera

Pamapeto pake ndinapeza chinthu ichi chachikulu chophatikizidwa! Chinthu changa chatsopano ku nyumba yanga ya masewera. Ndinachita kusintha kuti nditha kuchita dips, inverted sit-ups, pamodzi ndi kulemera. Chinthu chotsala chomwe ndili nacho kuti ndidze kuwonjezera pa izo pakadali pano ndi ma…werengani zambiri

Kugwira ntchito kwa mphindi zochepa pambuyo pa ntchito

Kuyendera bwino kwanga. Nafika pa ntchito yabwino kwambiri pa pulogalamu yochita chibwenzi kuposa kugwiritsa ntchito kuti chibwenzi.

Nyumba ya Gym

Pamapeto pake ndinapeza mabag anga akulu akhungiridwa kuti ndikhale ndi nyumba yanga ya gym! Tsopano ndimapemphera kuti ndipeze tray imodzi yowonjezera ya dumbbell kuti ndikhale ndi dumbbells zanga m'kati mwachangu.

Chifuwa

Kugwira ntchito kunyumba ndi kwabwino kwambiri. Ndinkakhalapo ku gym koma ndi ndalama zopanda pake, palibe makina ndipo anthu ambiri akukhala pansi akugwira ntchito zawo ndi foni🤦‍♂️🤷‍♂️ ngati mukufuna kugwira ntchito, ndiye mugwire ntchito💯🫵

moni

Ntchito yovuta ikupindulitsa kuchokera ku gym yanga ya pa nyumba

Kugwira ntchito kwa usiku uno

Ndikugwira ntchito kuti ndichotse ma love handles, chifukwa sindikupanga chikondi chilichonse. 25 deficit push-ups 20 decline Situps 15 decline push-ups 15 1/2 way up sit-ups 5 deficit-floor push-ups 15 reps dumbbell curls 15 reps Arnold dumbbell curls 15 reps vertical dumbbell raise to side and…werengani zambiri

Zachitika

Masewera a aerobic a mphindi 20 asanachite ntchito ya mapazi 🥵

Video ya Progress

Ndikungoyang'ana mwezi.

Wfh

Ndikupitiliza kuwonjezera pa gym yanga ya pakhomo. Ndikukonda kwambiri momwe ikukhalira. Kukhala ndi dumbbells kumtunda kwachititsa kuti pakhale malo ambiri a mitundu yosiyanasiyana ya ma workouts.

Mifano yomaliza 2 ndi 105 lbs dumbbell rows sindikukweza kwambiri nthawi zonse, koma nthawi zina pang'ono pa masabata angapo kuti ndikhale ndi chitukuko pa kukweza kwambiri panthawi, koma ndikupatsa thupi langa ndi minofu yanga nthawi yochira. Choncho akazi omwe amawoneka kuti ali ndi 50kg kapena…werengani zambiri

Chitsulo cholemera cha Power Rack

Kodi pali amene ali ndi 1 ya izi? Ndikuyang'ana izi ndipo ndapeza kuti ndidzachita mwambo ndikugula imodzi. Ndinkakhala ndi mtundu wochepa kwambiri wotsika mtengo womwe ndinkagwiritsa ntchito pa pull-ups ndi dips. Iyi ikhoza kusinthidwa kuti ikhale ndi zinthu zambiri zomwe ndikuganiza kuti mtengo…werengani zambiri

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Mafoto a kukwera?

Kodi pali wina aliyense amene amaona kuti kutumiza mafoto kapena makanema a kukwera kumawathandiza kuti akhale ndi chidziwitso komanso kukhalabe ndi chikhumbo?

Thandizo

Chifukwa chake sindinayambe kukonda #gym ndipo ndinakhala ndi ntchito ya thupi mpaka posachedwapa choncho ndinakhala wokwanira bwino komanso wotetezeka koma kuyambira pomwe ndinasintha ntchito ndakhala ndikuphonya kulongosola konse komanso kuteteza komanso ena mwa minofu pa maoko anga ndi ma abs.…werengani zambiri

Rep Fitness 5000 series power rack

Malo anga a masewera a thupi. Ndi osiyanasiyana kwambiri komanso osavuta kusintha.

Tsiku la mapazi

Ndinalandira maphunziro abwino kwambiri ndipo akufunika kwambiri kwa mapazi anga (ndakhala ndikuleka kuchita masewera a mapazi). Pogwiritsa ntchito ma jammer arms, leg roller attachment, ndi ma resistance bands nditha kuchita leg extensions & curls, thigh abduction & adduction, ndi weighted squats.…werengani zambiri

Chitani choncho

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