Los i-abs eyomeleleyo Zingaphezulu kwayo nayiphi na into efunekayo kubuhle kwilizwe laseNtshona, linqwenelwa ngabaninzi kwaye liphunyezwe ngabanye, kodwa ayisebenzi nje ukukunceda uzive ungcono, kodwa ikwaluncedo olukhulu kumqolo osezantsi kunye nokuthambisa kwezihlunu. Ke, masigqithe kwithiyori engaqhelekanga kwaye siye siziqhelanise nayo, akunjalo?
Into yokuqala kukuqonda ukuba ngaphandle kokutya ukutya okuhle akukho nto ifezekileyo, kwaye ulwabiwo olulungileyo lubalulekile ekuthinteleni ukufunxwa kwamafutha kunye nokufezekisa inkcazo yemisipha engaphezulu.
Okwesibini kukuba noqeqesho olulungileyo, ngakumbi umzimba uphela, kodwa ukuba akunakwenzeka, ungagxila kwindawo yesisu kunye ne-lumbar. Uyifumana njani? Ewe, ayingombandela onzima kakhulu, kodwa siya kuthatha ukuba unexesha elaneleyo lokuzilolonga indawo esiswini.
Okwesithathu, umthambo we-aerobic. Ibalulekile! Kuba amafutha awaphumi kwinxalenye esebenzayo, kodwa kuwo wonke umzimba ngokubanzi ...
Nje ukuba la manqaku mathathu aqokelelwe, iziphumo ziya kuza zodwa (Ukuba uyenza kakuhle, kunjalo ...) Iingcebiso ezimbalwa kuqeqesho lwesisu:
- Njengalo naliphi na iqela lemisipha, kufuneka liphumle ukuze likhule, ke musa ukuwugqithisa emsebenzini, kuba apha ubungakanani abulingani nomgangatho, kude nawo!
- Kukwacetyiswa ukuba kuqeqeshwe ii-oblique (kamva) ukuze kugqitywe uphuhliso.
- Kwakhona kunomdla ukuqeqesha umzimba wonke, kuba oku kudala ukukhula okukhulu (hypertrophy) kwaye zonke izihlunu ngokubanzi ziya komelezwa.
Ungalibali kwakhona, ukuba awuzenzi ezi zigaba zintathu (Umsebenzi, isondlo kunye nokwenza umthambo we-aerobic) ngokuchanekileyo, awuyi kuzifezekisa iinjongo zakho, ingqondo elungileyo kunye nenkuthazo ibalulekile, le yokugqibela ayifanelanga kukusilela!
Ngendlela: Ukomelela komzimba
molo, igama lam ndingu-eze
Ndifuna ukumakishwa i-abs yam, ndingenza njani? Ndineminyaka eli-14 ubudala, ndifuna ukuthi i-abs yam iyaqapheleka kodwa ayiphawulwanga.
Ndifuna uncedo olukhawulezayo
Hayi yonke into ingolungelelwaniso kunye nokuziphatha ndineminyaka eli-13 ubudala ndineengalo ezomeleleyo, imilenze, umqolo ndinemifanekiso emi-4 kuphela ndilahlekile eyi-2 kodwa kuyinyani ukuba kufuneka uthathe ukutya okunesondlo kakuhle ndikucebisa ngento ungazenzi ngokungakhathali kuba uza kudinwa kwaye awufumani nto intle ndiyathemba ukuba le bendikuxelele yona izokunceda
Igama lam ndinguPascual, ndineminyaka eli-12 ubudala kwaye ndinemifanekiso esi-8, kodwa andinakutya ngendlela elungeleleneyo, kuphela ukuba bamakishwe kwaye abaziwa.
kwaye sihamba kakuhle kwaye siyaqhubeka kwaye uya kubatshata kakuhle!
Ndikucebisa ukuba uthathe isiphawuli kwaye ubamakishe ngolu hlobo bahlala ay 😀
I-pss yenza umthambo we-aser hehehe m ndibuza umbuzo ofanayo
Molo, kudala ndifunda indawo, ndiyayifumana inomdla kakhulu ukuba ngoku amadoda anokufundana, bendifuna ukukubuza umbuzo okwethutyana ndibhityile, kodwa ndingathanda ukuba nefibre ngakumbi Umzimba andithethi nje ukuba ndibhityile kodwa ukuba nobunzima obuninzi, bendihamba ngebhayisikile okwethutyana kodwa ndifuna ukuba undinike idatha yokuba nomqolo ongaphezulu kunye ne-abs engcono, ndinesisu esihle kodwa ndingathanda Ngaba iphawulwe kwaye umva wam ubanzi kwaye imilenze yam ineetoni ngakumbi ukuba ungandinceda ndingayivuyela iminyaka eyi-21
ungangcono ungabuyeli nto ilunge ngaphezu kwe-pullups okanye i-chinups, iGoogle, imilenze, malunga kabini ngeveki, kunye ne-abs crunches okanye i-squats, malunga neepawundi ezili-10 zobunzima emva kwentamo, iiseti ezi-3 ze-15 okanye ezingama-20, zama ukusebenzisa Amaxesha ama-3 ngeveki, kwaye ubaleke yonke imihla ubuncinci imizuzu engama-20 ... usele amanzi, ulale iiyure ezisi-8 kwaye utye rhoqo ngeyure ezintathu malunga namaxesha ama-5 ngosuku.
Ewe ke intambo yam kufuneka uqeqeshe kwindawo yokuzivocavoca kwaye wenze umthambo opheleleyo ukuthambisa umzimba wakho kunye nokuzuza ubunzima kufuneka utye amaxesha ama-6 ngemini kodwa ukutya okunempilo kwaye uzithengele ukuqala i-creatine eneevithamini ezilungileyo zokufumana ubunzima okanye iseli tec kulungile ndiyathemba ukuba ndikujikeleza
hola
Igama lam ndinguDenny ndineminyaka eli-15 ubudala, bendiye ejimini ixesha elingangonyaka kodwa inyani kukuba izixhobo zikhona i-rustic, (iibhayisekile, iintsimbi, iidumbbell, imivalo ye-asymmetric, kunye nenye into, iyenza Andinawo umatshini oza kusebenza nesifuba okanye ewe) ngalo lonke ixesha bendikhona ndibone iziphumo ezimbalwa bendizibuza ukuba ungandinceda na ngesiqhelo esifanelekileyo kum nangexesha endinalo kuba baya kubona isifundo emva kwemini kwaye ngoku ndingahamba kancinci kakhulu Phambi kokuba ndihambe yonke imihla kodwa ngoku ndingahamba kube kanye okanye kabini ngeveki, uya kubona iingalo zam zikhulu kancinci kodwa ndingathanda ukuba zibenganye kwaye i-abs yam isuliwe, ndingenza njani ukuze zikhule kwakhona kwaye zikwazi ukwenza umzimba wam ube nomthamo omkhulu wemisipha Ndithetha ukubuya okubanzi, iingalo ezinkulu kunye neepeketha eziphawulwe kakuhle, imilenze eqinileyo, njl ... Uya kubona ukuba ndinobunzima obungama-70 kg kwaye ndi 1.78cm ubude.Ndingathanda ukuba undincede nceda kuba asinayo i-e ntrainer ukuya kwi?
Ewe ndiyathemba kwaye ndincede kuba ndingayixabisa kakhulu!
Kutheni ungamunci umlomo wam kwaye ushiye i-guacho fucking
Molo, igama lam ndinguGonzalo kwaye ndineminyaka eli-14 ubudala.
Ndandihlala ndifuna ukubonisa umzimba okhangayo kunye nokukhohlisa kodwa andizange ndenze njalo.
Ndizokulandela ingcebiso ye-abs kuba ndifuna ukuba "nebhodi encinci" uninzi olunayo.
Ndizimisele ukulandela ingcebiso yabo kuba ndiyayibona iluncedo kwaye ndicinga ukuba izakunika iziphumo.
Ndifuna nje ukubuza: Kwiminyaka yam ... ngaba ndingayenza le mithambo okanye ndisemncinci kakhulu?
Molo Gonzalo, jonga ingxaki yakho kukuba umncinci kakhulu kwaye umzimba wakho awunako ukuphawulwa kakuhle, nangona kunjalo, ziqhelanise nomzimba wakho ekusebenzeni kwezemidlalo kwaye uyakubona ukuba kancinci kancinci uza kubona iziphumo zethamsanqa kunye nenkuthazo. Kulungile ukuba ufuna ukuba nomzimba olunge kakhulu otsala amantombazana 🙂 ithamsanqa ukubulisa kunye nokuwola
Molo, ndineminyaka eli-14 ubudala kwaye ndifuna ukuba nomzimba ophawulwe.
Jonga, inja yam kufuneka ibaleke kangangesiqingatha seyure ngemini- ize ihlale phantsi izihlandlo ezili-100 yonke imihla izihlandlo ezili-100 idla kakuhle, isele amanzi ayi-6 mihla le ukuze yehlise iikhalori, kungabikho sonka kunye neetshokholethi kunye neswekile, yitya usempilweni kwaye kunjalo, ngethemba lokuba iya kukunceda
kukuba andinabo oomatshini bekomo bokwenza imithambo
Ke ndifuna ukuba undinike ingcebiso kodwa azifani njengoko kufuneka ube noomatshini kwaye ukuze fa =)
iaa bayithumela ngeposi x fa
Amaza ndingathanda ukundixelela ukuba ndisihlela njani isisu sam emazantsi nasekhawulezayo, kuphela ezingaphezulu kunye nenxalenye yeembambo ezenzileyo ndiyayixabisa impendulo yakho
Jonga, ndineminyaka eli-14 ubudala kwaye ndizamile ukwenza imithambo kodwa le ndiyenzayo ayonelanga kwaye ndifuna ukuba nomzimba ophawuliweyo kwaye ndazi nokutya ukuze umzimba wam uphawulwe, ndicela uncedo
Molo, ndineminyaka engama-21 ubudala, bendisenza umthambo ekhaya iinyanga ezi-4. Ndifuna ngokwenene ukufumana ubunzima bemisipha. Ndigxile ezingalweni kwaye sele ndizibona iziphumo, zonyusa ubukhulu bazo. Ngoku ndiqala ukujongana nesisu. Ndiyabuza ukuba bayazazi iindlela zokwenza ngaphandle kwezixhobo, kuba ndinee-dumbbells. Ndiqinisekile ukuba ndizakulandela iinkqubo zeleta ukuba ndiyinikiwe, kuba ndiyakhuthazeka
Molo, ndineminyaka engama-20 ubudala kwaye singathi andatyebanga kakhulu kodwa andibhityanga kakhulu, oko kukuthi, andenzi mithambo ingako kwaye ndihamba kakhulu. INGXAKI yam kukuba andinalo ixesha nemali yokuya ejimini kwaye inyani kukuba ndingathanda ukumakisha isisu ngendlela ekunganyanzelekanga ukuba iye ejimini.
Ndiyazi ukuba kukho imithambo yalonto, kodwa ndingathanda ukubona ukuba ukhona umntu onokundinika indlela yesiqhelo okanye enye into.
Ndinelungelo lokuba ndingasaseli isoda okanye i-junk, kungoko ndifuna ukomeleza loo ndawo. Naliphi na icebiso?
Ndiyabulela kwangaphambili.
xAo,
Jonga, awudingi ukuya kwindawo yokuzivocavoca ukuze ube nesisu esenziwe kakuhle, i-rustic yeyona ilungileyo kwabo bavela phezulu ejejeje ...
jonga onokumakisha kakuhle kwiinyanga ezi-2 okanye ezi-3 ziphawulwe kakuhle
kukuzenzela iskeyiti, usike kwaye ubeke umthi othe nkqo kuso
kwaye wena i-incas kwaye uguqe ngamadolo ulolulela phambili kude ufike kude kube uyakwazi ukulawula ukuthoba isifuba sakho kancinci emhlabeni kwaye inyani indikhonze kakhulu ...
Ndineminyaka engama-19 ubudala
Molo, eyona nto intle kukwenza ukuhlala-phantsi ngokufanelekileyo kwaye uthathe iiproteni ... i-creatian ilungile kakhulu kuxhomekeke ekubeni uhlala uhleli kangakanani ukuze ubone iziphumo, ngokuqinisekileyo. enye indlela reee ekhawulezayo yokufikelela koku inee-anabolics kunye nemibuliso yokuzikhethela
Eyona nto ilungileyo kukwenza ukuhlala phantsi, xa ubambe umphefumlo, emva koko xa uvuka, uvotele umoya.
Molo, ndilifundile iphepha lakho kwaye ndiyalifumana linomdla, ndineminyaka eli-16 ubudala, ndenza isiqhelo sizihlalo ezingama-380 ngosuku, andazi ukuba ndenza ngokuchanekileyo na, ndingathanda Yazi ukuba ungandixelela ukuba ndinike iingcebiso ukuze i-abs yam iphawulwe kakuhle, mhlawumbi kungenxa yokuba ndibhityile kwaye ukuba ungandinika isicwangciso sokutya nceda. Ndilindele impendulo yakho ngokukhawuleza. Enkosi!
indlela endithe ngayo jonga kwiphepha elingentla apho ithi Diego ndibhityile = kodwa sinendawo engaphezulu yokumakisha asinamanqatha amaninzi ukuba une-facebook undijonge apho ndineefoto u-Diego Bautista Ramirez ...
ç
amathamsanqa..
Ewe ingxaki yam kukuba bendikade ndisiba chubby ndide ndikhuthazwe ukuba ndizilolonge kodwa ndicinga ukuba ndilahlekile kakhulu kwaye ngoku ndiziva ndibhityile. Ndingathanda ukuba izihlunu zam ziphawulwe mhlawumbi zingazibaxi kodwa zincinci kwaye ndicinga ukuba isisu sam sinamanzi kancinci ngenxa yokwehla kobunzima, undicebisa ntoni ?????????
Molo, ndineminyaka eli-15 ubudala.Ndingathanda ukwazi ukuba ndingalandela na icebo lakho lokuba nesisu esimakishiweyo kwaye ndibhitye okanye ndimncinci kakhulu? Ndiyaluxabisa uncedo lwakho.
Molo, ndineminyaka eli-15 ubudala kwaye ndenze imithambo kwaye kuphela yinxalenye yesifuba esele yenziwe kwaye i-ota andinakuyenza ukuze ifane kwaye ndingathanda ukuba nesisu esiphawuliweyo kwaye ndizama ukutyeba Kodwa ndenza nantoni na eyenzekayo kwaye andinakwenza ntoni ukuze ndizuze ezi zinto zintathu? Ndiyathemba impendulo yakho ekhawulezileyo, enkosi kakhulu.
Molo, ndineminyaka eli-15 kwaye ndiyazihlalela mihla le, kodwa andinasisu siphawulwe kwaye siqinile.
Nceda ndenze indlela yemithambo enokwenza uphawu lwesisu sam kwaye luqine ngokukhawuleza kwaye lusebenze. Nceda undixelele ukuba ndenze njani.
mbulela
Molo, ndineminyaka engama-21 ubudala, inyani yile, ndifuna ingcebiso elungileyo
ndinesisu esicaba nesiphawulwe ngesisu vdd andazi ukuba mandithini ndilahlekelwe ndifuna uncedo
Igama lam ndinguLuis, ndineminyaka eli-16 ubudala kwaye ndingathanda ingcebiso ukuze ndibenako ukuphawula kakuhle ukuba ngu-abs ngalo-Novemba ondinceda ukuba nditye kwaye ndenze ekhaya ukuze ndikwazi ukumakisha i-abs yam ndincede ndiyabafuna ngokukhawuleza ngokusemandleni
Igama lam ndinguGerardo, ndineminyaka eli-14 ubudala kwaye ndingathanda ukuba nephawulwe kakuhle phambi koNovemba ukuba bandicebisa ukuba nditye kwaye ndinokwenza imithambo
Molo, ndineminyaka eli-16 ubudala, ndingathanda ukuba undixelele ukuba yeyiphi imithambo ekufuneka ndiyenzile ukuze ndibenesisu esiphawuliweyo, ngoku eyona nto ndijolise kuyo zezona zinzima ndizenzayo kathathu ngeveki kwaye ukuba ndibone iziphumo, Ndingathanda nokuxelelwa ukuba yeyiphi imithambo ekufuneka ndiyenzile ukuze ndifumane ithambo lesifuba elininzi kodwa phakathi ndiyawabona amathambo. Ndilindele impendulo yakho bye. enkosi
Molo, ndineminyaka eli-16 ubudala kwaye bendiye ejimini unyaka omnye kodwa umnatha andiziboni iziphumo ezininzi kwaye ndifuna ukwazi ukuba ndenze ntoni ukuphawula ubunzima bomzimba wam engama-1 kg. kwaye ndi-54, ndingathanda ukuba undincede ngokutya okusebenzayo ngakumbi okanye imithambo
Ndineminyaka engama-20 ubudala kwaye ndifuna ukuba nomzimba ongumfuziselo sendivele ndaphawulwa sisisu ngoku into endiyifunayo inzima kakhulu kwaye iphawuliwe
Molo, ndinguJuan kwaye ndingathanda ukuba namandla kunye ne-abs eyomeleleyo
Ndineminyaka eli-15 ubudala ndityebile ndingathanda ukuba nindincede Ndifuna ukuba slim ndinomzimba ophawulweyo ndingathanda ukuba nindincede ngenxa yokutyeba kakhulu ndineentloni ukuhamba ndingenayo ihempe endingazange ndikwazi
Molo ... le yekaEdgar ... qiniseka ukuba ugcina umboko wakho uthe nkqo kunye nentamo yakho ... gcina ukuphefumla kwakho kulawulwa ... kwaye ukwenze kube namandla ngakumbi, yenza iiseti ezingama-40 zeecrunches ezicothayo kunye nama-20 ngokukhawuleza. .. musa ukwenza ezininzi. ungabenza buthathaka ubunzima bemisipha ok ...
Molo .. le yeyakwaPablo… yiya kwiphepha leGimnasio total.com kwaye uyakufumana into ngokwentswelo yakho !!!
Molo ... le ye-Axel, u-Oscar kunye no-Luis i-axel yokuqala ... sele uneminyaka yobudala ndiyakucebisa ukuba wenze inkqubo yokuphindaphinda kancinci okungama-40 kunye nokuphindaphinda okungama-20 okukhawulezileyo kwe-abs ... emva koko kulingane kodwa indlela ye-pelvic emva koko uqhubeke ne-oblique ilele ngecala imilenze ibheke esifubeni kwaye uzame ukujonga phambili uhlala ulungile ... kwezi zenza i-20 kancinci kwaye ezili-10 ngokukhawuleza ... ndihamba no-Oscar ... ezinye i-dumbbells, yenza i-40 ecothayo yokuphindaphinda kwesisu kodwa ume kunye ne-dumbbell ebanjwe kwicala ngalinye uncike kwicala ngalinye ... emva koko uqhubeke nezisu zesisu ok ... ndiya noLuis ... uLuis uya kudinwa yonke imihla ... ndincoma ukuba uyenze iintsuku ezintathu ngeveki nangaliphi na ixesha ngokukhethekileyo ebusuku ... Ngama-40 no-20 ok…. Ewe, ndiyathemba ukuba iluncedo kuwe
Molo Rolan ... jonga ndifuna undixelele ubude bakho nobunzima bakho ...
Molo uLuis Eduardo… Ndifuna undixelele ubude bakho nobunzima bakho…
Molweni, igama lam ndingu-Enzo kwaye ndineminyaka eli-14 ubudala kwaye ndifuna ukuba nezihlunu zam ziphawulwe kakuhle.Ndingenza ntoni?
Molo, ndineminyaka engama-43 ubudala, ndinobunzima obuyi-77 kls.ndibe ngu-1.70 ukuphakama, ndidlala ibhola ekhatywayo ama-2 okanye ama-3 amaxesha ngeveki kodwa andinako ukuthoba ubunzima ngaphezu kwalonto kwaye ndingathanda ukuba neengcebiso zakho ukuze ndibenako Umzimba omhle kwaye usempilweni, uphawulwe nawo. Imibuliso evela eCiudad del Este, eParaguay.
Molo, ndineminyaka eli-14 ubudala, ndingathanda ukuba nesisu esimakishiweyo, ndilandela ividiyo kwiYouTube, une-8 min abs, ungandixelela ukuba ndingabona iziphumo ixesha elingakanani kwaye nokuba zininzi kangakanani ubudala bam okanye ndinokwenza okungaphezulu kunaleyo.
Molweni, ndineminyaka eli-17 ubudala kwaye ndingathanda ukuba nesisu esimakishayo kunye nezinto ezintle ezibengezelayo kodwa into embi kukuba ndiphumle ngoMvulo, uLwesithathu nasemini ngeCawa kuphela, nithini ingcebiso ekufuneka niyenzile?... Ndingayivuyela ngentliziyo yam yonke ukuba uyandinceda ...
umnatha ndifuna ukomeleza isisu esiphucukileyo, uyandiqonda
ndinike icebo broo vaa
Molo, igama lam ndinguLuis, ndineminyaka eli-16… ndiyenzile indlela yam yokuzilolonga kwaye ndifuna ukubuza ukuba kufuneka ndiyitshintshe amaxesha ngamaxesha? Oh, ndingasoloko ndiqhubeka nayo?
Ndenza imithambo endlwini yam ndinendawo yokuzivocavoca encinci kwaye ezinye iintsimbi bendizibambe rhoqo ngosuku lwesithathu kangangeenyanga ezimbini kodwa andiboni lutshintsho kum andazi ukuba ukhona umntu onokundinceda okwenzekayo ndinamanqatha emzimbeni wam kwaye Andazi ukuba ucebisa ntoni okanye ndifuna ukuya kwindawo yokuzivocavoca
Ndiza kulinda iimpendulo zakho
Ndifuna uncedo, ndineminyaka eli-15 ubudala
Ndidinga isisu ngokukhawuleza kodwa ngokukhawuleza xfa ndibancede px ewe enkosi
Molweni nonke, inyani yile, andiyi kwindawo yokuzivocavoca, ekuphela kwento endiyenzayo kukudlala i-futsal yemihla ngemihla kwaye inyani kukuba umzimba wam uphelele, ndifuna ukuba njenge-soii ////////// // ps into endizama ukuyithetha ngumzimba wam iphawulwe kakuhle ///////// mhlawumbi ngenxa yokuba ndenza idayatall ekhethekileyo /////// ukuba ufuna ukwazi ukuba yeyiphi i-diataaa yam ps le imeyile yeposi
mora_vago@example.com yhueeeeeeeeeeeeeeeeeeeeeeshini
Ndine-abs kunye nentombi yam iyabathanda, uhlala ebamba isisu sam kunye nenkaba yam
Ndifuna ukwenza i-sit-ups njengam
ezigqwesileyo kufuneka zinike okanye zibonise imifanekiso ngeendlela ezintsonkothileyo okanye ezintsokothileyo zokuba isisu siphawule ngcono
Ndidinga ingcebiso kwaye ndingathanda ukungabikho, ndiyeka ukutya okunempilo kwaye kuya kundinceda ukuba ndenze ntoni? Ndidinga isiqhelo okanye ndithini? Ndidinga uncedo olukhawulezileyo, andazi nyani?
Molo, ndinguHernan kwaye ndineminyaka eli-15 ubudala kwaye bendisenza imithambo ekhaya kodwa ndiphawulwe ngamanqaku amabini angentla apha kodwa ndingathanda ukuba isifuba sam siphawulwe ngakumbi kwaye yintoni eyenziwayo engaphezulu ndiyathemba ukuba unayo impendulo
Molo, kulungile, ndingathanda ukwazi ukuba ndingabamonela njani u-abs bendihlala ndifuna ukuba nabo.Ndiya ejimini kwaye ndinomzimba olungileyo.Ndithetha ukuba, ndinomthamo olungileyo kunye nenkcazo, ndifuna kuphela i-abs. ndiyathemba ukuba baya kundinceda ndibulele ……….
Ndineminyaka eli-14 ubudala kwaye ndifuna ukufumana amanqaku.
Ewe, ndifuna ukuba nesisu esihle kunye nezinye
amabele amahle xD
Ayinamsebenzi ukuba wenza kangakanani, ukuba akwenzi njalo, yibeka isisu esiswini sakho kwaye kancinci kancinci de ufezekise injongo yakho, abahlobo bam abaliqela benza njalo kwaye sele bebonakalise isisu sabo, zama, iya kubangela umdla kwaye iququzelele ukuba kunye namantombazana xa usebenza
Weeyees! i-abs elungileyo ikwenza i-mamalon KODWA ukunciphisa umzimba kunye nokutshisa i-machiin enamafutha! Akukho nto injengokwenza uthando ngamandla hahaha! 100% ihlolwe! hahahaha
Okokuqala kufuneka ube nesimo sengqondo esakhayo nesiphumelelayo ongasilibalanga
ANDIPHOSI AMI UQEQESHO LWAKHO
hayi kuba i-GYM ilungile ukuba ingangabi ngaphezulu okanye ifune ukuqaqamba njengamanye amabhastile athi anayo kwaye ngokwenyani awakhonkothanga nje kuba ngexeshana elincinci ndiphumelele kulunge kakhulu emzimbeni kodwa ukuba ngokutya okuphezulu kodwa kubiza amaqanda ukutya imifuno emincinci kakhulu kwaye ecocekileyo kwaye emva koko awuyipheli kunye namantombazana ukuba umhle kwaye uyakufuna, bonke ke, ndithi ngamava x
Molo, suku olungileyo, ndingathanda ukukubuza imibuzo embalwa, eyokuqala kukuba ndinamabele amakhulu kwaye enye kukuba ndinemifanekiso encinci kodwa ayisiyonto ingakumbi ndingathanda ukwazi ukuba isifuba siyakwazi na kuncitshiswe ngokuzivocavoca kwaye yintoni enye endinokuyenza ukuze i-abs yam iphawulwe kakuhle, ndineminyaka eli-16 ubudala kwaye ndilinganisa i-1.71.
Ndingumfana oneminyaka eli-14 ubudala ndifuna ukwazi ukuba loluphi uhlobo lokuzilolonga ekufuneka ndilwenzile ukuze ndiphume kakuhle… impendulo ekhawulezileyo !!
Ewe, ndineminyaka eli-15 ubudala kwaye ndinobunzima obungama-58kilos ubude be-1.61m. Kwaye ndifuna undicebise, ndineenyanga ezimbini ndenza i-abs kwaye ndinama-250 aphindaphindiweyo ngama-50
enobunzima obongezelelekileyo beekhilogram ze-10 kunye (ne-abs) emi edlulileyo 100
Ukuphindaphinda kwama-50 ngobunzima obongezelelekileyo beekhilogremu ezi-4 endifuna ukuba zizo okanye ekungafuneki ukuba ndibekho okanye ezidlulileyo
Jonga, igama lam ndinguPablo, ndineminyaka eli-13 ubudala kwaye ndikhwela malunga neekhilomitha ezi-5 ngebhayisekile kwaye ndenza malunga ne-sit-up ezingama-600 ngosuku, kodwa ekuphela kwento endinokuyenza kukumakisha nje izihlalo zokuqala ezimbini inokumakisha yonke imilo yesisu.
Molo, ndineminyaka eli-14 ubudala, ndineminyaka eyi-1,68 ubudala kwaye ndinobunzima obuyi-65kg.Ndinomzimba omfitshane kwaye izibophelelo zam ziphawula kakuhle kodwa andifumani ndlela yakuphawula i-abs yam kakuhle (ngakumbi esezantsi)
Ndizamile ukwenza i-300 okanye i-400 kodwa ndifumana kuphela iintlungu esiswini ezihlala iveki kakuhle ndicinga ukuba ndifuna uncedo oluncinci ukuba unayo nayiphi na imithambo (ukongeza kwisisu esisisiseko okanye iplumetia (ukwandisa ukubetha kwentliziyo)) Nceda Ndazise
imithambo efuna amandla ayongxaki
ewe inyaniso ilungile
Molo, ndineminyaka eli-12 ubudala kwaye ndinamakhwenkwe ambalwa, kodwa ndinepanita encinci kwaye ayibonakali, ndenza njani ukuba iqapheleke?
Molweni ndineminyaka eli-14 ubudala kwaye ndingathanda ukwehlisa amanqatha esiswini sam kwaye ndiyimakishe kwaye ndifuna ukuba ii-pectorals zam ziphawulwe, yeyiphi imithambo kwaye yeyiphi indlela yokutya ekufuneka ndiyifumene?
Molo, ndineminyaka eli-14 ubudala, ukuba ndifuna ukuba kuphawulwe i-abs yam, zingaphi ekufuneka ndizenzile ngemini?
kulungile kodwa ngaphandle koomatshini bokuzivocavoca awunakwenza nto
Molo, igama lam ndinguJonatan, ndineminyaka eli-14 ubudala kwaye bendisenza umthambo malunga nenyanga e-1 kwaye isisu sam asimakisheli, ndinamasikizi angama-300 ngosuku anele okanye ndifuna ngaphezulu
Molweni bantu, ndineminyaka eli-13 ubudala kwaye ndinemisipha ezandleni zam (kakhulu) kodwa ndingena-abs kuba ndine-panita kunye nomnatha ndifuna ukunciphisa umzimba kwaye ndinomaki kunyaka wesihlanu ndibhalwe ii-hey enye nenye Umbuzo ndingawuphawula njani u-abs ngaphandle kokutya ngendlela efanelekileyo
Le yile imeyile yam pe.tu.cho@hotmail.com
Molo, ndinguPablo, bandibiza ngokuba yibhola
Molo, unjani? Ndicinga ukuba ukuzilolonga yonke imihla ngaphambi kokuba sihlukane nezinto ezimbi kusinceda ukuba sigxile ngcono kwaye enye ihlala ifuna abantu bathi hey, ubukeka umhle, iyanelisa kwaye ikunika amandla okuqhubeka kwaye ungaphezulu kokuba ngumtsalane , kukuba sempilweni.
Ndifuna ukuphonononga ezinye iingcebiso nceda
U-OLA UFUNA UKWAZI UKUBA NDENZA NJANI UKUMAKISHA AMA-ABDOMINALS WAM kwaye NDITHATHA UMSEBENZI OYINYANZELEKILEYO KWI-GYM NDAYE NDITHUTHE UKUDLA KUNYE NDINGANAKWENZA UKUMAKHA INDLELA YAM YOKUBA NDINGUMNTU UKUBA BANGANDINIKELA INDLELA ESEBENZA KANYE NE-GUNADIETA INGABUYA NGENKOSI NJENGOKUBA NDIYABULELA UKUBA NDINQWENELELA ukuba ndiyinqwenele i-SINGLE MARKET
Molo, ndineminyaka eli-12 kwaye abanye endifunda nabo bayayithanda xa ndikhupha i-diver xq c ndifumana ihempe kodwa ndiyenza nzima ndifuna ukuba baphume bem xq abeses ndiyadinwa
Molo, ndinguIvan, ndifuna ukuba nesisu esimakishiweyo.Ngaba ungandinika liphi icebiso? Ungasithumela kwi-imeyile yam?
MHOLO:
Ndicela undixelele ukuba ndisiphawule njani isisu sam andihambi ngenxa yengozi yemoto endikutya ngoku kulindelwe ukuba ekugqibeleni ndishiye amanqatha kunye neetortilla ndizitya ezi-3, kwaye ndenza umthambo mihla le kodwa andiboni ziphumo me nceda ndinobunzima beekhilogram ezi-5
Molo, ndingathanda ukuba nephawulwe kakuhle i-abs kwaye ndingathanda ukwazi ukuba ungayenza njani ngexesha elifutshane kwaye iyasebenza
Ndineminyaka engama-39 ubudala kwaye ndityebe ngokugqithiseleyo nge-15 kilos ndiyakwazi ukumakisha umzimba wam ngokwenza umthambo
molo bantu ... ukufumana umzimba weembaleki into yokuqala ekufuneka uyenzile kukutshintsha indlela otya ngayo, akusekho junk, kutya ukutya okuninzi ngeprotein, imifuno, iziqhamo njl. Ke kukuqala ukutshisa amanqatha aqokelelweyo esinayo, akunamsebenzi ukwenza i-10 okanye i-0 yokuhlala ixesha elide ukuba asitshisi amanqatha afihla i-abs yethu, kwaye oku kungcono ukwenza i-cardio ubuncinci abathathu amaxesha ngeveki kangangemizuzu engama-1000 ukuya kwengama-20 ngoqeqesho lokuqina okuphezulu, yithi ubaleka kwi-treadmill ene-30% ethambekileyo, umzuzu omnye ngokukhawuleza, imizuzwana engama-5 ukugijima okanye ukuhamba ukuze ubambe umphefumlo wakho kwiseti elandelayo, oku Ukuziqeqesha ngemizuzu engama-1 kungaphezulu kokulingeneyo, kodwa khumbula ukuba kulungelelwaniso lomthambo sisitshixo sokufikelela usukelo lwakho.
Masinwabe
Molo, ndineminyaka eli-14 ubudala kwaye ndifuna i-abs ephawulwe kakuhle kodwa andinayo imali yokuzivocavoca xfa ndincede ngokukhawuleza ... ndifuna ukubangenisa kwi-ksa yam hayi ejimini
Ungandithumelela ukuba yeyiphi imithambo elungileyo endinokuyenza ukufezekisa injongo yam xfa ndiphendule kwimbaleki yam
Yintoni abahlobo, ndifuna ukukuxelela ukuba wenze i-abs, usebenzise i-dumbbells, ubuncinci kathathu ngeveki, utye kakuhle, kuya kufuneka utye ukutya okusempilweni (iimbotyi, isuphu) njl, okwangoku ndiyabona ukuba uninzi olunika izimvo apha 14 okanye ngaphezulu kwe-15 awungekhe utye ukutya okwangoku, kuba umzimba wakho uyakhula, ngokuchaseneyo, yitya ukutya okunempilo njengoko bendikuxelele, yitya iimbotyi njl., Sukuyeka ukutya kuba xa utya ukutya ongakufuniyo, Ungafumana i-anemia, njl njl. Inkwenkwe ndiyathemba ukuba izokukunceda le nto.
Apha ndikuzisa iindlela ezininzi zokuzilolongela iingalo:
I-BICEPS:
Lo msebenzi ungenziwa umile okanye uhleli. Kuya kufuneka ubambe i-dumbbell kwisandla ngasinye, ngaphandle kokophula isihlahla kunye neengalo ezingqameneyo kunye ecaleni komzimba.
Phakamisa ingalo enye ngexesha ngokungathi i-dumbbell yayijolise egxalabeni, intshukumo kufuneka isondele emzimbeni.
Umkhosi kufuneka ujolise engalweni (i-biceps) kumzobo uphawulwe ngombala oluhlaza.
Yenza iiseti ezi-3 zokuphindaphinda ezili-15 ngengalo nganye.
UKUPHAKATHI KWENKQUBO NE-CUFFLINKS
Lo msebenzi ungenziwa uhleli okanye umile, ukuba uneengxaki zomqolo kungcono ukwenze uhleli ngomqolo uxhaswe kakuhle.
Umkhosi kufuneka ujolise emagxeni (indawo eluhlaza okwesibhakabhaka yomzobo).
Ukubamba i-dumbbell kwisandla ngasinye, phakamisa iingalo zombini ngaxeshanye ngaxeshanye ukuphakama kwamagxa ngaphandle kokugoba iingqiniba.
Yenza iiseti ezi-3 zokuphindaphinda ezili-15 inye.
UQEQESHO KWI-TRICEPS:
Lo msebenzi ungenziwa umile okanye uhleli, kunye nedumbbell enye. Kungenziwa ngeengalo zombini ngexesha elinye okanye ngengalo enye ngexesha njengoko kubonisiwe kumanani. Indawo ekufuneka amandla egxile kuyo ngasemva kwengalo.
Ingalo iphakanyisiwe ngaphezulu kwentloko kwaye ingqiniba iyaguquguquka ukuze i-dumbbell iwe ngasemva. Ukugcina ingalo kuloo ndawo, wolule kwaye uguqule ingqiniba ngokuhamba kancinci.
Yenza iiseti ezi-3 zokuphindaphinda ezili-10 inye.
NDIBONELELA LE MISEBENZI YEZIXHOBO, Ndiyathemba ukuba uyayithanda de ude utye kakuhle
KWABABHADLAYO NDINABAHLOBO BALANDELAYO:
Ukuma, bamba i-dumbbells ezimbini kwaye uzibeke kwicala lomzimba wakho ngasemva ngqo. Uya kuqala
ngokujija kwelinye lamacala emithi de ifikelele ezantsi kangangoko ngaphandle kokuguqula amadolo.
Emva koko uya kuguqula elinye icala lomboko, wenze intshukumo efanayo kunye nokunye ngokulandelelana.
Le yenye yemithambo esiswini esecaleni, uqeqesho ikakhulu izithambiso zangaphandle.
Ukulala uguqe ngamadolo, siza kuqala ngokwandiswa
yemilenze yomibini de ihambise phambili. Nje ukuba iqhutywe kwinqanaba eliphezulu,
Siqala ukujija ngoncedo lokuncipha kwezihlunu zesisu, ukufikelela kwindawo
yangaphambili
Kubalulekile ukuba ukhumbule ukuba yonke imithambo esiswini kufuneka yenziwe ngokuqhubekayo.
de kugqitywe inani lokuphindaphinda.
Uya kuqeqesha ikakhulu indawo esezantsi esiswini.
Ukulala phantsi, neengalo nemilenze yoluliwe, siya kuzama ukubamba iingcebiso zeenyawo ngeminwe
yezandla ngokuhamba ngeenyawo kwinqanaba lomboko. Emva kwexesha, siya kubuyela kwindawo yokuqala
ukuqala kwakhona ukuhamba. Umva kufuneka uhlale uthe tye, njengoko amandla aya kwenziwa kwinqanaba
ye-abs.
Uya kuqeqesha zombini imimandla ephezulu kunye esezantsi ye-rectus abdominis.
Ewe, apha ndiyishiya le nto, ndiyathemba ukuba iyakunceda kakhulu. ABAHLOBO BAM
Mholweni!!!!! Ndidinga k ndincede ndinesisu esiguqukayo kwaye andazi ukuba ndisibeka njani kuba inyani sele indenza buhlungu sele ndilahlekile yonke into kwaye andiziboni iziphumo ndifuna uncedo lwakho andazi ukuba ndiyabulela njani imibuliso impendulo yakho kungekudala
Ndineminyaka eyi-16 kwaye ndinolwazi lwakho lokufota, andidibani nam okanye oomama, ndifumana kuphela i-fucking anemia
MMM molo ndineminyaka eli-14 ubudala kwaye malunga neveki e-1 ndiye ndaqala ukwenza ukuhlala-phantsi ngeendlela ezohlukeneyo ezenzakalisa kakhulu… .. Ndingu-1.56, umbuzo wam ngowokuba ingaba olo hlobo lomthambo lubuhlungu ekukhuleni kwam ??? Kwaye ndizenza njani ithoni ze-4 ´´quadritos ”zenxalenye esezantsi ??? kuba ndikwazile ukufumana amanqaku ayi-6 kuphela.
Ndine-appendisitis kwiminyaka emibini edlulileyo bendingenayo indawo yokuzivocavoca kwaye ndingathanda ukuba ezinye iindlela zokuzilolonga zingasetyenziselwa isisu kunye nomzimba wonke ndineminyaka engama-24 ndifuna uncedo, uya kubabulela, uya kuthumela kum ngeposi ... enkosi ...
Molo, ndinguLuis, ndineminyaka engama-0 yonke imihla ndenza imithambo kwaye ndiphawulwe ezingalweni kunye nasesifubeni nakwezinye iindawo kodwa isisu andikwazi ukuphawula ukuba yintoni okanye ndingenza njani ukuphawula ngokukhawuleza, ungandinceda
Ndineminyaka eli-15 ubudala kwaye ndifuna ukuba nezihlunu emqolo, isisu namabele endikwenzayo ukuze zikhule kum
Mholweni!!! Ndineminyaka eli-15 ubudala, ndibhityile ngandlel 'ithile, yaye inyani kukuba ndinemisipha ephawulwe ngakumbi. Ndizilolonga kakhulu kwaye nditya kakhulu, kodwa andikwazi ukuphawula izihlunu zam, mhlawumbi ndiyayazi ukuba yintoni kwaye ndingenza njani ukuba ndenze umzimba omninzi nceda kwaye ndiyabulela kuCiao….
Molo, ndinguFrancisco, enkosi ngoncedo lwakho, ndineminyaka eli-14 ubudala, ndalandela indlela yesiqhelo yenyanga kwaye ndibaphawule kakuhle, enkosi kakhulu kwaye ndinamantombazana amaninzi emva kwam.
Kwenzeka ntoni, bato, nokuba ungubani na kule forum okanye andazi ukuba yintoni, kodwa ndifuna uncedo oluncinci.Ndivela eMexico.Into eyenzekayo kukuba omnye ancancise umzala wakhe (20). ukuba sizokuya ejimini wandibhatala ndathi ewe ekuqaleni bendisonqena ukucinga ngale mbono kodwa ndiyicingile ngakumbi kwaye ndathi okuhle kungcono kwaye ndifuna ukuba ngumsizi kodwa hayi kakhulu hayi ukuxhatshazwa kodwa ukuba umakishwe kodwa emva koko kuphume umzala wam ongasekhoyo
Ndina-14 mna ndinako ukwenza ezinye izixhobo kodwa ndingathanda ukutya ngendlela yesiqhelo kwaye luhlobo luni lokuzilolonga ukusebenzisa i-airobic, ndiyazi ukuba ndibeka emngciphekweni wokuba yinto encinci kodwa andingomntu mncinci, sele ndijongile nogqirha kwaye amathambo am akhula andiswa ndinendawo yokuzivocavoca e-18 kuba umama wam usebenza kurhulumente kwaye ndingaya kwindawo yokuzivocavoca yabucala kwaye sele ndiyokuyibona kwaye lo mama unayo yonke into kwaye isimahla kum kodwa kude kube ngu-18 kodwa Ndifuna ukuqala ngoku ndingayixabisa, ndicela uxolo ngopelo olubi, ndikwi-bery emnyama kwaye andiyiqondi kakhulu le keyboard
Qaphela: andiswele nto kwaye ndinokuxhathisa okuninzi, akukho mntu, akukho mntu ndimaziyo, kwaye umzala wam obesele ejimini okwethutyana angandihlisa
Molo, igama lam ndinguSergio kwaye ndifuna ukuphawulwa umzimba, ndomelele kwaye inyani kukuba ndifuna ukuphawulwa njengoko ndinokukwenza ukuze umzimba wam ubenomnqweno kwabaninzi ukuba unako ukunceda, thumela kwi-imeyile yam
Enkosi!!!!!!!!!!
baqeqeshe kanzima, baphumle ubuncinci iiyure eziyi-8 zokulala kwaye batye becoceke kakhulu kwaye noncedo oluhle oluvela kwisongezelelo esinjenge-creatine emsulwa, uyifumana ngokuqinisekileyo.
Enye indlela kukuhenyuza kakhulu hahaha, musa ukuhleka, kuyinyani.
Molo, ndingathanda ukwazi ukuba ndinokuba nesisu esinjani ngaphandle kokuba ndibhityile, kuyinyani ukuba ndifuna ukutya kakhulu
Molweni, ndingumfana omncinci, ndineminyaka eli-17 ubudala, ndiwajikile ngoNovemba, inyani kukuba ndingathanda ukwandisa ubunzima bam kwaye ngethoni yam izihlunu zam ezinje ngepeketha, ithole, isisu kunye nemivundla. Iimpendulo ndingathanda ukuzi samer kuba ukuba ndineminyaka eli-17 ubudala ipenisi yam ineminyaka eli-12 kuphela ubudala ukuba ingazivelisi iinwele sele ndinamachaphaza okuhlwa ebusuku kodwa abafana abakwiminyaka yam banepenisi ephucukileyo sesona sizathu sokuba ndibhityile bunzima be-55 kilos akukho nto yenza ipenisi yam ikhule ndiphendule nge-imeyile ndicela ulinde impendulo yakho
Hee, ndineminyaka eli-13 kuphela, sele ndinengalo ezomeleleyo, umqolo owomeleleyo, umlenze owomeleleyo, kodwa ndinezikwere ezi-4 kuphela, ungandinceda ufumane ezinye ezi-2 ???????????? ???
Molo Bro, mmm… Ndidinga ukuba undinike iingcebiso ezilungileyo, ndifuna ukuba nesisu esiphawuliweyo kunye neengalo kwiinyanga ezi-2 kwabaninzi, ndineminyaka eli-16 ubudala, kwaye ndinobunzima obungama-52 kg kwaye ndinobude obuziimitha eziyi-1.56, mna Ndifuna ukuba undincede, kwaye kulungile .. Ndinomzimba ... kodwa ekubeni ndingu-DJ kwaye ndikwiqela le-waltzistic, pz, ndifuna ukuba nokuncinci (ndithetha, ukundinceda) kwaye ndifuna ngaphezulu ngoku ndizokudlala, ndincede !!!! grax =)
Kuvole pos ndiyibiza ngokuba nguEduardo kwaye unjani k ii-biceps ziphawulwe ngakumbi, ndifuna ukumakisha ngaphezulu k azibonakali kwaye ndithumela ezi zilungileyo nge-sejos k ndiyinja ephawulwe
Molo, mva kwemini, ndineminyaka eli-17 ubudala. Ndifuna ukuba ne-adomen ephawulwe kwaye ichazwe kakuhle, kwaye sele ndinamava ngobunzima, yiyo loo nto ndinoqeqesho lomzimba olulungileyo kodwa andikwazi Ndinqwenela ukwenza ntoni?
Molo ndineminyaka engama-23 ubudala kodwa umzimba wam awukabhalwa kakuhle.boi kwi-gim.pero Ndiva ukuba izixhobo ezingekhoyo zizenzo zomzimba endiwufunayo. Ndifuna nje ukuphawula isisu ... kwaye ndinomzimba onethoni ... umntu angandinika iingcebiso zokwenza ...
Ewe, ndineminyaka eli-15 ubudala kwaye ndenza umthambo omninzi esiswini, nangona kunqabile ukuba ndenze umthambo esiswini, ungandicacisela?
Kwiminyaka yakho abantu bane-metabolism ekhawulezileyo kwaye ngokuqinisekileyo ubhityile, awunyanzelekanga ukuba uzilolonge ukuphawula isisu kuba ungenamafutha kuso, linda eminye iminyaka embalwa kwaye ukuba uyaqhubeka ngaphandle kokusebenzisa i-abs yakho iya kunyamalala, ngumcimbi wexesha
Molo, ndinguLuis Santiago, bendifuna ukukucela uncedo, ndiyinkwenkwana eneminyaka eli-13 ubudala, ndibhityile, nditya kakuhle kwaye eyona nto ndiyifunayo kukwazi ukuba ndenze njani umzimba wam ube ne-abs kunye izihlunu kuba ndenza iindlela ezahlukeneyo zokwenza umzimba wam ube ne-abs kwaye andiwufumani, ke bendifuna ukwazi ukuba isizathu sokuba ndingaphumeleli kungenxa yeminyaka yam okanye kukuba andizenzi kakuhle izinto. Ndincede ndicela undinike icebo okanye into yokukhulisa izihlunu zam xfa. enkosi :-) ndincede. Sala kakuhle.
Molo! Ndineminyaka eli-13 ubudala kwaye ndinamanqaku asemzimbeni wam kodwa anee nkqo kwaye ndingathanda ukuba nomzimba olungileyo, ndinabahlobo abaneminyaka eli-14 ubudala kwaye bayabonisa, ndikwimeko zomzimba ekufuneka ndibenazo Umzimba olungileyo kwaye ndingathanda, Nceda ndifuna ingcebiso yokuzivocavoca kunye nokutya okufanelekileyo, nceda, Enkosi.
Molo, ndineminyaka eli-11 kwaye ndifuna ukufumana izikwere ekufuneka ndizenzile
Ndingoyena ungcono, ndinayo yonke into ephawuliweyo
Molo, ndineminyaka eli-16 ubudala, ndingu-1: 80 kwaye ndibhitye kakhulu ndifuna ukuba nomzimba osempilweni kwaye umthambo andiwusebenzeli njengoko ndenza ukuba nobunzima bemisipha
Molo, ndinguEdgar kwaye ndineminyaka eli-17 ndibhitye kakhulu kwaye ndibhityile kodwa ndiya kwindawo yokuzivocavoca ebiya kuba yeyam kunokuba ndizilolongele isisu esineempawu nezihlunu.
Igama lam nguJohn, ndineminyaka engama-34 ubudala, ndilinganisa i-1.62 kunye nobunzima bama-68, bendifika ejimini kodwa andikaziboni iziphumo. Ndigxile kakhulu esiswini kwaye andilufuni uncedo lwakho okanye ingcebiso xk ndiphelelwe lithemba kwaye bendifuna ukujova i-cardispan x ngokungxama esiswini sam, yonke imihla ye-3 okanye ye-8, ndixelele ngoba. K ukwenza ntoni? Iziphumo ezilungileyo okanye ezimbi ndinokuba nazo iinkwenkwezi ziyayenza kwaye ziyandicebisa. k iinkqubo eziza kunceda ukumakisha isisu sam ngcono kwaye sikhawuleze, ndilindele impendulo yakho kwi-imeyile yam okanye kwisiza; Ndivuyisana nawe ngemizamo yakho yokugcina indawo ukuze isincede .. enkosi kwangaphambili.
Molo, ndingathanda ukwazi ukuba isithuthuthu esimileyo siyandisebenzela kwaye zeziphi ezinye iindlela zokuzilolonga endinokuzenza. Ndiyathemba ezinye iimpendulo hamba… !!!!
Ndineminyaka elishumi elinambini ndiphawule i6 kodwa bayaphawulwa kwaye abaphawulwanga kuba »» »» »» ????????????
Ndineminyaka eli-12 ubudala, ndinezikwere ezi-4 kuphela eziphawuliweyo kwaye ndifuna ukumakisha iibhotile ezi-2 njengoko ndingaziphawula ngokukhawuleza kwaye ngasemva ndifuna ukumakisha enye pokitititto. Ndincede enkosi! ...
Ndingu 17 kwaye ndifuna ukuba neadominale ndine pansa ndingenza njani
Ndiyamthanda uCarlos kwaye ndingamakisha njani emazantsi ndinezi zimbini zingasentla endinokuba zizo
Ke onda, Carlos, Igama lam ndinguJorge A. Lopez; Kwaye ndiza kukuxelela ukuba ungaziphawula njani iibhokisi ezingezantsi:
Ukulala ngomqolo ubeke izandla zakho ekuphakameni kweempundu zakho, phakamisa iinyawo zakho zombini kunye nokuphakama, ngaphandle kokuzikhulula.
Yenza iiseti ezi-4 ezingamashumi amabini, kwaye kuba unexesha elimnandi, zinyuse ziye kwiiseti ezi-4 ezingama-25 okanye ezingama-30.
Zilolonge kakhulu…
Ndingaba nawo njani kwaye ndiphucule izihlunu ezomeleleyo ngumbuzo wam….