Iphupha lomntu wonke kukuba iingalo zakhe ziphawulwe ukubonisa phambi kwabasetyhini. Kungenxa yokuba bathanda kakhulu ukuba iqabane labo linxibe iingalo eziphawuliweyo. Kungenxa yoko le nto siza kukunika iingcebiso zokuzilolonga kathathu ngeveki.
- Ulwandiso lweeTriceps
- Bamba i-dumbbell kwisandla ngasinye kwaye uphakamise iingalo zakho kwaye uzibambe ziphezulu ngaphezulu kwaye kunye neengqini zakho ezifanayo.
- Gobela iingqiniba zakho, uthumele ubunzima bakho emva kwentloko yakho. Gcina i-abs yakho kunye ne-glutes contracted kwaye ubuyisele iingalo zakho kwindawo yokuqala.
- Yenza iiseti ezintathu zeerandi ezilishumi elinambini.
- Ukuqinisa iBicep
- Yima nemilenze yakho isasazekile, ulandela imigca ebanzi yamagxa.
- Bamba iidumbbell ngeentende zakho zijongise phezulu.
- Ukugcina iingqiniba zakho kufutshane namacala akho, phakamisa iintsimbi emagxeni akho.
- Phinda iiseti ezintathu ze-reps ezilishumi elinambini.
Fuente
ps ukubona ifoto yakhe indinika ii-gues
Ungabeka umntu onomfanekiso ongcono ndineminyaka eli-14 ubudala kwaye ii-biceps zam zilinganisa i-30 cm, ii-triceps eziphawulwe kakhulu kunye nesisu asenzanga kakuhle nangemfihlo yam: akukho mfihlakalo kum baphuma bodwa ndaphinde ndabaqinisekisa nge-4 ubunzima beekhilogram
Umhlobo ongenalo nelona thoni ndiyenzileyo i-30 cm kunye nobunzima be-4 kg ubunzima be-pleaserrrrrrr
hahahahahahaha hamba thatha isenzi kwenye indawo
Molweni madoda, nindixelela ukuba lide lafika ixesha elingakanani kuni? Ndiyifaka ngokupheleleyo nge-10 yeenyanga ezi-2 kwaye ayenziwa ibhola, ngaba kungenzeka ukuba ndenza imithambo engalunganga? thks ...
ja
ndiyacela
Ii-30cms ezine-4 kilos ...
Ndicinga ukuba yinto entle ukuba ii-biseps zam zii-38 cms kodwa ndicinga ukuba azilunganga kwaye zihlala zingcebiso ukuba iyasebenza …… .. kwaye ukuba awunanto intle oyithethayo, kungcono ungayithethi… enkosi
Unexesha elingakanani uzilolonga?
Hi lokos iingalo zam zilinganisa i-40cn ndine-ombre bn iphawule umvundla ngokufanayo hahahaajajajaja njengazo zonke i-kADA KIEN Ngaba imfihlo yayo akukho ngomlomo ps odlulisa imfihlo kwaye ndimnika omnye wam othi mna ????
Bendihleli ejimini iinyanga ezi-6 kwaye bendineziphumo ezihle kakhulu, kuphela ziingalo zam ezilinganisa i-26 ngaphambili kunye neeyure ezingama-37 imfihlo yam ilula kakhulu, njengee-5 tunas ngemini, jonga ukuba iyasebenza xD
5 I-Tuna kunye ne-Cholesterol yakho e-fucking, kunye neeproteni ezigqithileyo buthathaka izicwili zethambo.
hahaha nonke niyazibhanxa ukuba nibe neengalo eziphawulwe kakuhle, kufuneka nje nidle amanqatha amaninzi kwaye nilale ngee-bastards ezininzi ukuba azisebenzi ngenxa yokuba nizisebenzisile
Hayi, andazi, kodwa bandixelele ukuba ukwenza i-push-up yonke imihla, kodwa sele ndizamile kwaye ii-braziers zibonakala ngathi ziyawa entlungwini, hehe, kwaye ndifuna ukwazi ukuba yiyiphi enye indlela yokuba nomzimba obalaseleyo.