Gulu la Lifting

Kodi pali aliyense amene amachita masewera olimbitsa thupi pogwiritsa ntchito kulemera kwa thupi kapena kunyamula zitsulo?

Kodi pali aliyense pano amene amachita masewera olimbitsa thupi pogwiritsa ntchito kulemera kwa thupi kapena kunyamula zitsulo? Gawanani malangizo 😉

Kulimbitsa thupi ndi moyo wanga

Sikuti kungonyamula zitsulo zokha, koma kudzipanga kukhala munthu wabwino kwambiri tsiku lililonse. 💪🔥

Stop Body Shaming: Lift Each Other Up, Not Tear Each Other Down 💪🏻❤️

Chikumbutso chaching’ono kwa gulu la body-police: ichi ndi malo a masewera, osati mpikisano wa ubweya wotsutsa umuna wa akazi. 😂💅🏻 Ngati muli pano kuti mukhweze akazi chifukwa chofuna kutenga ma weight, mwina mwachita kukhuta ndi mfundo ya gym universe. Chonde chitani kafukufuku pa ma universe… (kusinthidwa)werengani zambiri

Tsiku mu moyo wanga ngati Chud

Kukweza zolemera, kudya, kuchita chinthu, kusewera masewera, kupha mpweya ndi kubwereza 🔂

Kupindula Kokongola ndi Ma Reps Oopsa! 🔪

Odana adzangodana, Scream adzangofuula, ndipo ine ndipitiriza kupha… kwenikweni! 😂🔪 Malo ochitira masewera olimbitsa thupi ndi malo anga osewerera, Halowini ndi chowiringula changa, ndipo batani loletsa anthu lili lokonzeka nthawi zonse. 💀🎃 Ndili wotanganidwa kwambiri kukweza mizimu ndi… (kusinthidwa)werengani zambiri

Mabwenzi a Gym

Kufunafuna anzanga ogwira ntchito.

Chiyambi: Lonjezo pa Khomo

(chiyambi ndi chitali kuposa apa koma malire ali pano) Helios anadzuka asanasuke dzuwa, chipinda chiri mu mdima. Anakhala pabedi, akumvetsera. Nthawi zambiri pa nthawi imeneyi, amamva phokoso la bambo ake akulola mwala wosasa, nsapato zake zikudutsa pansi kupita ku beseni la madzi, ndi mayi ake…werengani zambiri

Vidiyo yakale kuchokera pamene ndinali ndi zaka 14

Pamene ndinali ndi zaka 14 ndinali kuchita powerlifting ndipo ndinamaliza kutenga motoyi ya 550lb @ironworksgym ku Jacksonville

Chitsanzo Chachikulu Chofalitsidwa: Kukhazikitsa "Mulungu Amathandiza Iwo Amathandiza Iwo"

Kuyamba Pemphero: Atate Wam'mwamba, tikupita kwa Inu ndi mtima wothokoza, tikukuyamikirani chifukwa choti ndinu Atate wathu weniweni ndi Wopereka. Ambuye, tikhazikitse maso athu kuti tikhale ndi chidziwitso chanu chonse komanso kuthetsa chinyengo cha kudalira mwachikhalidwe. Tidziwe kupita kwa Inu…werengani zambiri

Ndinagwa 210kg lero

Sindinagwiritse ntchito chitetezo chilichonse pamene ndinagwa choncho ndinachita mwachindunji. Ndikuyembekeza kupita ku 215kg mu squat yotsatira

Kuyendera munda wa maungu wapafupi ndipo ndapeza dzungu lalikulu kwambiri ili 🎃.

Ndinayesa kulinyamula koma sindinathe chifukwa linali lolemera kwambiri.

Malo anga okonda 🤍

Ngati sindili ku gym, ndine m'kitchen. 🏋🏻‍♀️🍳 Malo awiri omwe ndimakhala nthawi yambiri... kukweza, kuphika & kukondwera ndi zinthu zazing'ono. Kahawa amakoma bwino mu chokoleti chaching'ono chomwe mtsikana wanga anapenta kwa ine. 🥹☕️ Kuphatikiza apo, ndinayamba kuyesa mkate wa cottage cheese… (kusinthidwa)werengani zambiri

Pang'ono pang'ono chifundo choti ndiyambe kulola… 🌙

Ndinali pa bedi ndikupita kudzera mu ndemanga pa fitness influencer yomwe ndakhalapo kuyambira 2019 ndipo inandipangitsa kuganiza momwe anthu amakhudzira mwachangu munthu pa intaneti popanda kudziwa nkhani yonse. Iye anapangitsa ma video abwino a youtube a ma workout omwe akugwira ntchito kwa ine… (kusinthidwa)werengani zambiri

Awa ndi “mawu achipongwe” omwe ndimawakonda 🤣 Kunena kuti munthu womanga thupi mwachibadwa amagwiritsa ntchito ma steroid ndi kuyamikira kolimbikitsa kwambiri.

Maonekedwe a thupi amenewa ndi zotsatira za kuchita masewera okweza zolemera mpaka kulephera kupitiriza, kudya zakudya zokhala ndi mapuloteni ambiri, creatine, l glutamine, betaine anhydrous, nitric oxide booster ndi glycerol. Eya, komanso zaka zoposa 15 za kunenepa kwambiri.

Chimwene

Chimwene chikhala ndi chivala cha gray, Kusana dziko likuyamba kumuka, Ndipo mthunzi umakhala wosavuta, Pazitsulo za nyanja. Kukumbukira kwachikhalidwe kumayamba kuphimba, M'mitengo iliyonse ndi mwala wopumira, Mphamvu ya msewu wosalala, Dziko losangalala, osati lathu. Kenako kuwala kwa golide…werengani zambiri

Kuchita sabata imodzi yopuma ku lifting nthawi iliyonse miyezi 3 ndi chinthu chosayenera kuchitidwa

Kudzabwerera ku lifting popanda kupweteka kwa ma joint kapena kulira pamene mukukweza kumakhala kwabwino kwambiri. (kusinthidwa)

Mafunso a lero

Zikuwoneka kuti ndi zochepa kwambiri kuti ndikhale bwino ndi anthu a m’mbali ina. Amuna ambiri omwe ndimakambirana nawo apa amatha kuwapita pambuyo pa mauthenga angapo, ndi chinthu chachilendo kwa ine. Ndi chifukwa ndimachita bwino kuchita ntchito yolemera kwa ife onse ndipo ndine wotsimikiza kuti…werengani zambiri

TSIKILO LA KUSAMALIRA KWA MAGANIZO KWA DZIKO 2026 October 10, 2026

TSIKILO LA KUSAMALIRA KWA MAGANIZO KWA DZIKO 2026 October 10, 2026 Sizilonda zonse zimawoneka. Sizithetse zonse zimatha kufotokozedwa. Ndipo osati aliyense amene akuseka ali bwino. Anthu ena akupitiliza kupita patsogolo pa masiku awo pomwe maganizo awo akumva kuti akukwera. Ena akupitiliza…werengani zambiri

Kuchita bwino kwambiri usiku watha, ndili ndi chinthu chochepa mu maphewa anga koma ndinachita bwino pa tsiku la pamwamba

Ndinapeza flat bench ikuchititsa kuti ikhale yovuta koma incline sanachite choncho, choncho ndinachita barbell press ndi dumbbell flys pa incline kuti ndichite ntchito ya chifuwa. Ndinapita patsogolo pang'ono pa pull ups ndi push presses koma sindinachite kuti ikhale yovuta kwambiri. Ndimakhala…werengani zambiri

Tiyeni tikhale ndi mphamvu zabwino komanso kuthandizana!😆🤗🎉💖🌻

Moni anzanga. Palibe chinthu chachikulu—ndikufuna kungoti ndikumva chisoni ndi inu nonse, haha. Chilichonse chomwe ndimakumana nacho kapena chomwe ndikufuna kutumiza nthawi zonse chimachokera mu mphamvu zabwino zomwe ndikufuna kupititsa patsogolo. Ena angatchule kuti ndi kutuluka, koma kwa ine, ndi…werengani zambiri

😶😶😶🙈🙈🙈😂😂😂

Ndinali mu gym ndipo ndinali kutenga phukusi kuchokera pa kugwira ntchito pa mapazi anga ndipo pamaso panga panali mwamuna akuyesera kwambiri kutenga kulemera. Zambiri zitsulo, ndinkangowona iye akuyesera kwambiri ndikukhulupirira kuti adachita. Iye anali kutengera ku chithunzi ndipo… (kusinthidwa)werengani zambiri

Malingaliro amene amandikondetsa!

Potsutsa, nthawi zambiri ndimazindikira kuti kwa anthu ambiri, zikuwoneka kuti ndi zosavuta kukhala osakhulupirika, osamala, ndi okhumudwitsa kuposa kuwonetsa chifundo ndi kumvetsetsa. Zimandikondetsa kwambiri kuti ena akuwoneka kuti akudya pa ululu, zovuta, ndi zovuta za ena, ngati kuti ululu wa…werengani zambiri

Zatsopano

Tsalani bwino 2025. Zambiri zomwe tikhala nazo. Madera ndi malo ambiri oti tichite. Masewera ambiri oti tikhale nawo. Zotsatira zambiri zomwe tikhala nazo. Abwenzi ambiri oti tikhale nawo. Zovuta ndi Zikhalidwe zambiri zomwe tiyenera kupambana. Madalitso ambiri akubwera. Ndikukweza zonse kwa…werengani zambiri

Pochita chaka changa pa ubale...ndikungogawana osati kujudza🌻🤗🙏✨💖😍zikomo chifukwa choti mwalemba

​Pochita chaka changa, ubale uliwonse womwe sukukhala ndi kubwezeretsedwa—ndipo sindikutanthauza za ndalama, koma pa nkhani ya chikondi, kutchuka, ndi ulemu wofanana—sukukhala ndi mtengo wopanga nthawi kuti muwone. Zochita nthawi zonse zimafotokoza kwambiri kuposa mawu. ​Mukakhala ndi chiyembekezo…werengani zambiri

Chifukwa Chiyani Kukula Kwachikhalidwe Kumapangitsa Kukhala Ndi Zochita Zovuta

Kuchita ntchito yolemera ya kuponya mwachikhalidwe ndi kukula kwachikhalidwe kuli ndi chiyembekezo choti kukhale ndi ubale wabwino. Koma, nthawi zambiri zimapangitsa kuti kupeza mnzanga kukhale ngati kuli kochititsa mantha. Izi sizikuchitika chifukwa choti uli ndi vuto; ndi chifukwa choti…werengani zambiri

Kuchita chinyengo ndi chinthu choyenera kuposa kuchita chinyengo cha chidziwitso

Ahh… tsopano mukukweza mu mizu ya nkhaniyi. Anthuwa ambiri amakhala ndi mawu awiri awa—*chidziwitso* ndi *chidziwitso*—koma mukuwona kutsegula komwe kumakhudza. Tiyeni tipite mwachangu, ngati anthu awiri akuyang'ana kusiyana pakati pa masamba ndi mizu. --- # **1. Chidziwitso ndi masamba: ambiri,…werengani zambiri

Nkhunda ya Mwana (Sopanda mowa)

Ndinapeza chinyamata ichi chikugona mu gym yanga ya kunyumba. Tinachita kumanga pamodzi kenako ndinamutumiza pa njira yake.

Kuchita masewera usiku watha, ndakhala ndi maubwino ambiri pa kukweza kwakukulu choncho ndinachita ntchito ya maubwino a maulendo a thupi omwe sanakhalepo ndi mphamvu

Inchworms ndi ma barbell a kuwala kuti akhale otentha Kukweza kwa m'tsogolo & hack squats superset Tricep extensions & barbell shrugs superset Dumbell frog pumps & banded clamshells superset Kusinthasintha 9300 lbs kuchuluka kwa masewera (mabala & ma bell) 1 hr 4 PRs pa Front raise & tricep…werengani zambiri

Sindinapite ku gym

Sindinayambe kuchita izi. Choncho, ndikumva kuti ndine wolemera kwambiri kuti ndipite ku gym. Ndikumva nkhawa kuti sindingathe kudziwa momwe angagwiritsire ntchito makina aliwonse ndipo Arnold Schwarzenegger adzakhala m’menemo akukweza 9,000 pounds pamene ndikupita mwachangu ku bench kuti ndikhale…werengani zambiri

Kukula & Kuk progress

Kupita patsogolo pa ma claws! 🦀 Tsopano kuti ntchito yolemera pa ma textures yapita, ndili ndi mapu a thupi lonse. Nthawi zonse zimandikondweretsa kuona kusintha kuchokera ku chithunzi cha pensulo choyera kupita ku kulemera kwachinsinsi kwa inki.

Kukula Kuposa Kukwaniritsa

Kukweza zinthu zolemera kuti nditha kuphonya mavuto anga

Pamene ndinali kutumikira mwachangu, ndikudya mpunga ngati mfumukazi ya m'tsogolo, bambo anga mwadzidzidzi anandikumbatira pa thupi langa pamwamba ndipo anati, “Wow, minofu yako ndi yamphamvu kwambiri.” 😮‍💨😮‍💨 Mfumukazi… ndinali kokha ndikudya zipatso, osati kutenga zolemera.

Ndimakonda kuchita ma weight, koma ndimakonda kuwonera minofu yanga mu chithunzi kwambiri. Ndi ubale wopsa. 🫣😂👊

Kukula Kwachiwiri

Chinthu china chikuchitika pakhomo pa munda womwewo. Popanda kudziwika. Kuchita zovuta pang'ono. Miz roots sichikambirana. Iwo amangokhala m'madzi ofanana ndipo amaganiza kuti zakhala bwino. Kuwala kumachita machimo ake pazinthu ziwiri tsopano. Kukulitsa ntchito yake. Sichik complaint. Masamba…werengani zambiri

Angel - Libera

Kodi ungakhale mngelo wanga tsopano, ukulandira ine Kukondweretsa ndi kundikumbutsa kuti ndione ulendo wathu? Kodi ndingakhale bwenzi lanu mwachidziwikire, kuchokera ku nkhawa zonse? Mawingu adzachoka, ndiye ndidzakhala mngelo komanso Voces angelorum gloria, dona eis pacem Chifukwa mukakhala pafupi…werengani zambiri

Za Chikondi kwa ine 💖🐇🤗✨🙏

ndapeza kuti chikondi ndi chikondi cha mwini ndi zinthu zabwino kwambiri. Chikondi cha mwini chimachokera pakudziwa mtengo wathu ndi kudziwa kuti tili ndi chiyembekezo, pomwe sitikuwonera ena ngati osalidi. Mmodzi wa ife aliyense amabadwa ndi mtengo. Mukakhala ndi chikondi, mulingo, ndi kuona…werengani zambiri

Chisankho

Ngati ndinena za zochitika zovuta za akazi a m'madera a ku Indonesia, gawo langa la mawu lidachitika mwachangu ndi anthu a padziko lonse akunditcha "feminist wankhanza." Chonde, chotsani mtima, akulu! Mukuganiza kwambiri za izi mpaka pa dziko lina. 😭😂Chifukwa chake, palibe chomwe chingachitike,…werengani zambiri