Yadda ake samun alama?

Hombres con Estilo

1 minti

Burin kowane namiji shine a sanya masa alama a hannaye don nunawa a gaban mata. Yana da cewa suna son da yawa cewa abokin tarayya yana sanya alamun alama. Wannan shine dalilin da ya sa za mu ba ku wasu matakai don motsa jiki sau uku a mako.

  1. Tsawan Triceps
    • Riƙe dumbbell a kowane hannu ka ɗaga hannunka ka riƙe su sama da ƙwanƙwasa sama kuma tare da gwiwar hannu a layi ɗaya.
    • Lanƙwasa gwiwar hannuwanka, ka aika da nauyi a bayan kanka. Kiyaye ciwonku da glute waɗanda suka yi kwangila kuma dawo da hannayenku zuwa matsayin farawa.
    • Yi tsari uku na reps goma sha biyu.
  2. Bicep ƙarfafa
    • Tsaya tare da kafafu kafafu, bin layin nisa na kafadu.
    • Riƙe dumbbells tare da tafin hannu a sama.
    • Tsayawa gwiwar hannu kusa da ɓangarorinku, ɗaga nauyi zuwa kafaɗunku.
    • Maimaita saiti uku na reps goma sha biyu.

Fuente


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  1. Wanda ke da alhakin bayanan: Miguel Ángel Gatón
  2. Manufar bayanan: Sarrafa SPAM, sarrafa sharhi.
  3. Halacci: Yarda da yarda
  4. Sadarwar bayanan: Ba za a sanar da wasu bayanan ga wasu kamfanoni ba sai ta hanyar wajibcin doka.
  5. Ajiye bayanai: Bayanin yanar gizo wanda Occentus Networks (EU) suka dauki nauyi
  6. Hakkoki: A kowane lokaci zaka iyakance, dawo da share bayanan ka.

  1.   yo m
    sa 15 shekaru

    ps don ganin hoton wannan ya bani gues

    Amsa mani
  2.   jimmy m
    sa 15 shekaru

    Da zaka sa wani da hoto mafi kyau shekaruna 14 kuma biceps dina sunkai 30 cm, triceps da ciki sosai ma basu gama sirrina ba: babu wani sirri a wurina sun fito ni kadai ni kawai na sake tabbatar musu da wasu 4 kilo nauyi

    Amsa wa Jimmy
    1.    kickboxing m
      sa 12 shekaru

      Abokina, ba ma mafi sautin da na ƙirƙira muku ba 30 cm kuma tare da wasu nauyin kilo 4 pleaserrrrrrrr
      hahahahahahaha tafi daukar fi'ili wani wuri

      Amsa wa kickboxing
  3.   mai ilimi m
    sa 14 shekaru

    Barka dai maza, ko za ku iya gaya mani tsawon lokacin da ya yi muku? Na sanya shi cike da 10 na tsawon watanni 2 kuma ba a kirkiro wata kwalla ba, shin hakan na iya faruwa ne? tukwici ...

    Amsa wa ilimi
  4.   Boby m
    sa 14 shekaru

    ja
    Don Allah
    30cms tare da kilo 4 ...

    Amsa wa Boby
  5.   tavo m
    sa 14 shekaru

    Ina ganin tsayin daka bishiyoyi na yakai 38 cms amma ina ganin har yanzu basu dace ba kuma koyaushe suna bayar da shawara idan tana aiki …… ..kuma idan baku da abin fada mai kyau, mafi kyau kada ku fada… na gode

    Amsa wa tavo
  6.   Luis m
    sa 14 shekaru

    Tun yaushe ka fara motsa jiki?

    Amsa wa Luis
  7.   ciwon mara m
    sa 14 shekaru

    Barka dai lokos hannuna na auna 40cn Ina da ombre bn alama zomo iri daya hahahaajajajaja kamar duk KADA KIEN Shin asirin sa bashi da ps na baka wanda ya rufawa wani asiri sai na bashi daya daga cikina wanda yace I ????

    Amsa wa ciwon
  8.   kickboxing m
    sa 12 shekaru

    Na kasance a cikin dakin motsa jiki tsawon watanni 6 kuma na sami sakamako mai kyau, kawai hannayena sun auna 26 kafin kuma a awanni 37 sirrina yana da sauki sosai, kamar tunas 5 a rana, duba idan yana aiki xD

    Amsa wa kickboxing
  9.   Nostradamus m
    sa 12 shekaru

    5 Tunas da cholesterol, da yawan furotin suna raunana ƙashin ƙashi.

    Amsa zuwa Nostradamus
  10.   kalli duwawu na m
    sa 12 shekaru

    hahaha dukkan ku 'yan iska ne wadanda suke da hannaye masu kyau, dole kawai kuci kitse mai yawa a cikin shit kuma kuyi bacci da yawa daga' yan iska idan bai yi nasara ba saboda kune assholes yayi min aiki

    Amsa wa mirenmybrazosputos
  11.   Yeshuwa Gael m
    sa 10 shekaru

    A'a, ban sani ba, amma sun gaya mani cewa yin turawa a kullun amma na riga na yi ƙoƙari kuma hannaye sun yi kamar sun fado daga ciwon hehe kuma ina so in san yadda kuma don samun kyakkyawan jiki

    Amsa wa Josue Gael