I-Los i-abs enamandla Zingaphezu kwanoma yini eyisidingo sobuhle ezweni laseNtshonalanga, ezifunwa ngabaningi futhi ezifinyelelwe abanye, kepha azigcini nje ngokukusiza uzizwe ungcono, kodwa futhi zilusizo olukhulu emhlane ophansi nasekunciphiseni imisipha. Ngakho-ke, ake sisuke emfundisweni exakile bese sisebenza, akunjalo?
Into yokuqala ukubona ukuthi ngaphandle kokudla ukudla okunomsoco akukho okufinyelelwayo, nokuthi ukwabiwa okuhle kubalulekile ukuvimbela ukumuncwa kwamafutha nokufeza incazelo eyengeziwe yemisipha.
Okwesibili ukuthi ube nokuqeqeshwa okuhle, okungcono umzimba wonke, kepha uma kungenzeki, ungagxila endaweni yesisu ne-lumbar. Ukuthola kanjani lokho? Akuyona inkinga eyinkimbinkimbi kakhulu, kepha sizocabanga ukuthi unesikhathi esanele sokuzivocavoca indawo yesisu.
Isivivinyo sesithathu, sokuvivinya umzimba. Kusemqoka! Njengoba amanoni angaveli engxenyeni esetshenzisiwe, kodwa evela kuwo wonke umzimba ngokujwayelekile ... Futhi ayikho indlela engcono yokuwaqeda kunokwenza lolu hlobo lokuzivocavoca umzimba, kungaba ngebhayisikili elimile, ukugijima, okweqanda ...
Uma la maphuzu amathathu ehlanganisiwe, imiphumela izovela yodwa (Uma ukwenze kahle, kunjalo ...) Izeluleko ezimbalwa ngokuqeqeshwa kwesisu:
- Njenganoma yiliphi iqembu lemisipha, kufanele liphumule ukuze likhule, ngakho-ke ungaliqedi emsebenzini, ngoba lapha inani alilingani nekhwalithi, kude nalo!
- Kuyalulekwa futhi ukuthi uqeqeshe ama-oblique (ama-laterals) ukuze uqedele ukuthuthukiswa.
- Kuyathakazelisa nokuqeqesha umzimba wonke, ngoba lokhu kudala ukukhula okukhulu (i-hypertrophy) futhi yonke imisipha iyonke iyoqiniswa.
Ungakhohlwa futhi, ukuthi uma ungazenzi lezi zigaba ezintathu (Umsebenzi, ukudla nokuzivocavoca nge-aerobic) ngokufanele, ngeke uzifeze izinhloso zakho, ukucabanga okuhle nokugqugquzela kubalulekile, lokhu kwamuva akudingeki kukuhluleke!
Nge: Ukuqina komzimba
sawubona, igama lami ngingu-eze
Ngifuna ukumakwa i-abs yami, ngingenza kanjani? Ngineminyaka engu-14 ubudala, ngiqonde ukuthi ama-abs ami ayabonakala kodwa awamakiwe.
Ngifuna usizo olusheshayo
hheyi konke ukusebenzisana nokuziphatha ngineminyaka engu-13 nginezingalo eziqinile, imilenze, emuva nginezithombe ezi-4 kuphela ngishoda nge-2 kepha kuliqiniso ukuthi kufanele uthathe ukudla okunomsoco omuhle ngiyakweluleka ngokuthile ungazisebenzisi isilima ngoba uzokhathala kuphela futhi awutholi lutho oluhle ngiyethemba ukuthi lokhu engikutshele kona kuzokusiza ngalutho
Igama lami nginguPascual, ngineminyaka engu-12 futhi nginezithombe eziyi-8, kepha anginakho ukudla okunomsoco, kuphela ukuthi kumakiwe futhi akumakiwe: S
futhi sihamba kahle futhi siyaqhubeka futhi uzobenza bashade kahle!
Ngincoma ukuthi uthathe umaka ubamake kanjena bahlala ay
Ama-pss afinyelela ekusebenziseni i-aser hehehe m ngibuza umbuzo ofanayo
Sawubona, nginesikhathi eside ngifunda le sayithi, ngikuthola kuthakazelisa kakhulu ukuthi manje abesilisa nabo bangafundana, bengifuna ukukubuza umbuzo okwesikhashana nginciphile, kepha ngingathanda ukuba nefibre Umzimba angisho ukuthi ngibe mncane kuphela kepha ngibe nobuningi bemisipha, bengihamba ngebhayisikili isikhashana kepha ngidinga ukuthi unginike imininingwane yokuthi ngibe nemisipha engaphezulu futhi ngiphume kangcono, nginesisu esihle kodwa ngingathanda ukuyimaka nokubuyela emuva okubanzi nemilenze yami ithoniwe uma ungangisiza ngingakuthokozela ukuthi ngineminyaka engama-21
ukuthola okungcono emuva hhayi okungcono kunama-pullups noma ama-chinups, uwa-google, ama-squats emilenzeni, cishe kabili ngeviki, nangama-abs crunches noma ama-squats, cishe ngamakhilogremu ayi-10 wesisindo ngemuva kwentamo, amaqoqo ama-3 we-15 noma ama-20 reps zivocavoce kathathu ngesonto, futhi ugijime nsuku zonke okungenani imizuzu engama-3 ... phuza amanzi, ulale amahora ayisishiyagalombili bese udla njalo emahoreni amathathu cishe ka-20 ngosuku.
Kulungile i-corduroy yami kufanele uyiqeqeshe ejimini futhi wenze ukuzivocavoca okugcwele ukuthambisa umzimba wakho futhi uzuze isisindo kufanele udle amahlandla ama-6 ngosuku kepha ukudla okunempilo futhi uzithengele ukuqala i-creatine okungamavithamini amahle ukuthola i-mass noma i-cell tec kulungile ngiyethemba ukuthi ngizokujikeleza
Sawubona
Igama lami nginguDenny ngineminyaka engu-15 ubudala, ngiye ejimini isikhathi esingangonyaka kodwa iqiniso ukuthi amadivayisi akhona ayinto encane, (amabhayisikili, izinsimbi, ama-dumbbells, imigoqo ye-asymmetric, nokunye, kuyenza ngingenawo umshini ozosebenza ngesifuba noma yebo) sonke isikhathi lapho bengilapho ngibonile imiphumela embalwa ebengizibuza ukuthi ungangisiza yini ngenqubo engifanele kanye nesikhathi enginaso ngoba bazobona isifundo ntambama futhi manje sengingahamba kancane kakhulu Ngaphambi kokuba ngihambe nsuku zonke kepha manje sengingahamba kanye noma kabili ngesonto, uzobona izingalo zami zikhulu kancane kodwa ngithanda ukuthi zibe munye futhi i-abs yami isulwe ngingenza kanjani ukuze ziphinde zikhule futhi zikwazi ukwenza umzimba wami ube nomthamo omningi wemisipha ngiqonde ukubuyela emuva okubanzi, izingalo ezinkulu kanye nama-pectorals amakwe kahle, imilenze eqinile, njll. Uzobona ukuthi nginesisindo esingu-70 kg futhi 1.78cm ubude.Ngingathanda ungisize ngicela ngoba asinayo i-e ntrainer ukuze a?
Ngiyethemba futhi ungisize ngoba ngingajabula kakhulu!
kungani ungamunci ispiki sami ngikushiye ugue guacho
Sawubona, igama lami nginguGonzalo futhi ngineminyaka engu-14 ubudala.
Bengihlala ngifuna ukukhombisa ngomzimba okhangayo futhi okhangayo kepha angikaze ngikwenze.
Ngizolandela iseluleko se-abs ngoba ngifuna ukuba "nebhodi elincane" abaningi abanalo.
Ngizimisele ukulandela izeluleko zabo ngoba ngibona ziwusizo futhi ngicabanga ukuthi zizonikeza imiphumela.
Bengifuna nje ukubuza: Eminyakeni yami yobudala ... ngingenza lokhu kuvivinya umzimba noma ngisemncane kakhulu?
Sawubona Gonzalo, bheka inkinga yakho ukuthi usemncane kakhulu futhi nomzimba wakho awukakwazi ukumakwa kahle, kodwa-ke, jwayela umzimba wakho emsebenzini wezemidlalo futhi uzobona ukuthi kancane kancane uzobona imiphumela inhlanhla nokukhuthazeka kuhle ukuthi ufuna ukuba nomzimba omuhle kakhulu oheha amantombazane 🙂 inhlanhla ukubingelelwa nokugona
Sawubona ngineminyaka engu-14 futhi ngifuna ukuba nomzimba ophawuliwe engingaba kuwo ukuze ngibonwe futhi ngibe njengo-Owillia Levi
Bheka inja yami, kufanele igijime isigamu sehora ngosuku 😉 bese kuba ama-sit-ups ayi-100 nsuku zonke ama-push-up ayi-100 nsuku zonke adla kahle, aphuze amabheshi ama-6 amanzi nsuku zonke ukwehlisa ama-calories, asikho isinkwa noshokholethi noshukela, udle uphilile futhi yilokho, ngethemba lokuthi kuzokusiza ukuthi uhambe kahle
ukuthi anginayo imishini yekomo yokwenza izivivinyo
Ngemuva kwalokho ngifuna unginike izeluleko kepha akufani njengoba kufanele ube nemishini nokuthi ngefa =)
iaa bayithumela kumeyili yami x fa
Amagagasi ngifisa ukungitshela ukuthi ngisakha kanjani isisu sami kusuka phansi nangokushesha, kodwa kuphela okungenhla nengxenye yezimbambo okwakhekayo ngiyayazisa impendulo yakho
Bheka, ngineminyaka eyi-14 futhi sengizamile ukwenza izivivinyo kodwa engikwenzayo akwenele futhi ngifuna ukuba nomzimba omakiwe futhi ngazi nokudla ukuze umzimba wami umakwe ngicela ngidinga usizo
Sawubona, ngineminyaka engama-21 ubudala, nginezinyanga ezine ngiziqeqesha ekhaya. Ngifuna ngempela ukuthola isisindo semisipha. Ngigxile ezingalweni futhi sengivele ngiyibona imiphumela, zandisa ukushuba kwazo. Manje ngiqala nokubhekisisa isisu. Ngibuza ukuthi bayayazi yini imikhuba yokwenza ngaphandle kwezinsiza kusebenza, ngoba nginezinsimbi ezingasho lutho. Nginesiqiniseko sokuthi ngizolandela imikhuba eya encwadini uma nginikezwa yona, njengoba ngikhuthazwa
Sawubona, ngineminyaka engama-20 ubudala futhi ngiphilile, singasho ukuthi angikhuluphele kakhulu kodwa angizacile kakhulu, okungukuthi, angivocavoci umzimba futhi ngihamba kakhulu. INKINGA yami ukuthi anginaso isikhathi noma imali yokuya ejimini kanti iqiniso ukuthi ngingathanda ukumaka isisu ngendlela okungadingekile ukuthi ngiye ejimini.
Ngiyazi ukuthi kukhona izivivinyo zalokho, kepha ngithanda ukubona ukuthi ngabe kukhona umuntu onganginika inqubo noma okuthile.
Nginethuba lokuthi angisaphuzi i-soda noma i-junk, ngakho-ke ngidinga nje ukuqinisa leyo ndawo. Noma yisiphi iseluleko?
Siyabonga kusengaphambili.
xAo,
Bheka, awudingi ukuya ejimini ukuze ube nesisu esakhiwe kahle, i-rustic iyona ehamba phambili kulabo abavela ngenhla ejejeje ...
bheka ongamaka kahle ngakho ezinyangeni ezi-2 noma ezi-3 ezimakwe kahle
ukuzenzela isikeyiti, usike bese ubeka ukhuni oluqondile kuso
nawe ma-incas futhi uguqe ngamadolo uqonde phambili ngangokunokwenzeka uze ukwazi ukwehlisa isifuba sakho kancane phansi kanti iqiniso lingikhonze kakhulu ...
Ngineminyaka engu-19
Sawubona, into enhle kakhulu ukwenza ama-sit-up kahle futhi uthathe amaprotheni ... i-creatian inhle kakhulu kuye ngokuthi uhlala njalo kangakanani ukuze ubone imiphumela, lokho kuqinisekile. enye indlela esheshayo ye-reee yokufika kulokhu nge-anabolics nemikhonzo yokuzikhethela yomuntu siqu
Into enhle ukwenza ukuhlala phansi, lapho ubamba umoya, kuthi lapho usukuma uvotele umoya.
Sawubona, ngilifundile ikhasi lakho futhi ngilithola lithakazelisa, ngineminyaka engu-16 ubudala, ngenza inqubo yokuhlalisa abantu abangu-380 ngosuku, angazi noma ngenza kahle yini, ngifisa ukwazi ukuthi ngabe ungangitshela ukuthi nginikeze izeluleko ukuze i-abs yami imakwe kahle, mhlawumbe kungenxa yokuthi ngibhincile futhi uma kunjalo unganginika uhlelo lokudla ngicela. Ngilindele impendulo yakho ngokushesha okukhulu. Ngiyabonga!
ukuthi ngithe ibukeka kanjani ekhasini elingenhla lapho ithi khona u-Diego ngibhincile = kepha sinesikhungo esengeziwe sokumaka asinamafutha amaningi uma une-facebook ungibheke lapho nginezithombe u-Diego Bautista Ramirez ...
ç
nginenhlanhla ..
Inkinga yami ukuthi ngangikade ngiwumuntu okhubazekile ngize ngikhuthazwe ukuzivocavoca umzimba kodwa ngicabanga ukuthi ngehle kakhulu emzimbeni manje sengizizwa nginomzimba omncane. Ngingathanda ukuthi kumakwe imisipha yami mhlawumbe kungabi yihaba kodwa kancane futhi ngicabanga ukuthi isisu sami sinamanzi amancane ngokuncipha, ungicebisa ini ?????????
Sawubona, ngineminyaka engu-15 ubudala. Ngifisa ukwazi ukuthi ngingalandela iseluleko sakho sokuthi ngibe nesisu esimakwe uphawu futhi ngibe mncane noma ngisemncane kakhulu? Ngiyaluthokozela usizo lwakho.
Sawubona, ngineminyaka engu-15 futhi ngenze izivivinyo futhi yingxenye yesokunxele kuphela yesifuba yenziwe futhi i-ota angikwazi ukuyenza ukuze ifane futhi ngingathanda ukuba nesisu esimakiwe futhi ngizama ukukhuluphala kodwa ngenza noma yini edingekayo futhi angikwazi Yini engingayenza ukufeza lezi zinto ezintathu? Ngiyethemba impendulo yakho esheshayo, ngiyabonga kakhulu.
Sawubona, ngineminyaka engu-15 futhi ngiyazihlalela nsuku zonke, kodwa angikwazi ukuba nesisu esimakwe futhi esinzima.
Ngiyacela ngidinga inqubo ejwayelekile yokuzivocavoca engenza uphawu lwesisu sami futhi iqinise ngokushesha futhi isebenze. Ngicela ungitshele ukuthi ngikwenze kanjani.
I-gracias.
Sawubona, ngineminyaka engu-21 ubudala, iqiniso liwukuthi, ngidinga iseluleko esihle
nginesisu esisicaba futhi esimakwe i-vdd angazi ngenzenjani ngiphelelwe yithemba ngidinga usizo
Igama lami nginguLuis, ngineminyaka engu-16 ubudala futhi ngingathanda iseluleko sokuthi ngikwazi ukuba nomaka omuhle we-abs walo Novemba ongisiza ukuba ngidle futhi ngenze ekhaya ukuze ngikwazi ukumaka i-abs yami ngisize ngibafune ngokushesha ngangokunokwenzeka
Igama lami nginguGerardo, ngineminyaka engu-14 ubudala futhi ngifisa ukuba nomaka obhalwe kahle ngaphambi kukaNovemba abangiluleka ukuthi ngidle nokuthi ngikwazi ukuzivocavoca umzimba
Sawubona, ngineminyaka engu-16 ubudala, ngithanda ukuthi ungitshele ukuthi yikuphi ukuzivocavoca okufanele ngikwenze ukuze ngibe nesisu esimakiwe, manje engigxile kakhulu kuzo yizisindo engizenzayo amahlandla ama-3 ngesonto futhi uma ngibonile imiphumela, Ngingathanda futhi ukutshelwa ukuthi yikuphi ukuzivocavoca okufanele ngikwenze kimi ukuze ngithole ithambo lesifuba eliningi enginalo kodwa phakathi ngiyawabona amathambo. Ngilindele impendulo yakho bye. Ngiyabonga
Sawubona, ngineminyaka engu-16 ubudala futhi senginonyaka owodwa ngiya ejimini kodwa inetha angiyiboni imiphumela eminingi futhi ngifuna ukwazi ukuthi ngenzeni ukumaka isisindo somzimba wami esingu-1 kg. futhi ngingu-54, ngithanda kakhulu ukuthi ungisize ngokudla okunempilo noma ngokuzivocavoca umzimba
Ngineminyaka engama-20 ubudala futhi ngifuna ukuba nomzimba oyisibonelo sengivele ngibhalwe isisu sami manje engikufunayo kunzima kakhulu futhi kumakiwe
Sawubona, nginguJuan futhi ngingathanda ukuba namandla futhi ngimake i-abs
Ngineminyaka engu-15 ubudala ngikhuluphele kakhulu ngingathanda ungisize Ngifuna ukuba slim Nginomzimba omakwe uphawu Ngingathanda ungisize ngenxa yesisindo sami sokukhuluphala nginamahloni okuhamba ngaphandle kwehembe angikaze ngikwazi
Sawubona… lokhu kwenzelwa u-Edgar… qiniseka ukuthi ugcina isiqu sakho siqonde kanye nentamo yakho… gcina ukuphefumula kwakho kulawulwa… futhi ukuze kukhulu kakhulu, yenza amasethi angama-40 okuhlala kancane kancane nangu-20 ngokushesha… ungenzi okuningi . unganciphisa ubukhulu bemisipha ok ...
Sawubona .. lokhu kwenzelwa uPablo… faka ikhasi iGimnasio total.com futhi uzothola okuthile ngokuya ngesidingo sakho !!!
Sawubona ... lokhu kwenzelwa u-Axel, u-Oscar no-Luis kuqala i-axel ... usuneminyaka yobudala impela ngikweluleka ukuthi wenze inqubo yokuphindaphinda okuhamba kancane okungama-40 nokuphindaphinda okungama-20 okusheshayo kwe-abs ... bese kuba inani elifanayo kepha indlela ye-pelvic bese uqhubeka nama-oblique alale ngohlangothi nemilenze ebheke esifubeni bese uzama ukubheka phambili njalo kulungile ... kwalabo benza okungu-20 okuhamba kancane no-10 ngokushesha ... ngihamba no-Oscar ... uma amanye ama-dumbbells, enza ukuphindaphinda okungu-40 okuhamba kancane kwezisu kepha ume futhi nge-dumbbell ebanjwe ohlangothini ngalunye uncika ohlangothini ngalunye ... bese uqhubeka nezisu zesisu ok ... ngihamba noLuis ... uLuis uzokhathala i-abs yakho nsuku zonke ... ngincoma ukuthi ukwenze izinsuku ezintathu ngesonto nganoma yisiphi isikhathi okungcono ebusuku ... futhi wenze ukuphindaphinda okufanayo okungu-40 kuhamba kancane futhi okungu-20 kusheshe kufaka phakathi okubophekile !!! okungama-20 no-10 kulungile…. Ngiyethemba ukuthi ilusizo kuwe
Sawubona Rolan ... bheka ngidinga ukuthi ungitshele ubude nobukhulu bakho ...
Sawubona Luis Eduardo… Ngidinga ukuthi ungitshele ubude nesisindo sakho…
Sawubona, igama lami ngingu-Enzo futhi ngineminyaka engu-14 ubudala futhi ngifuna ukumakwa kahle imisipha yami.
Sawubona, ngineminyaka engama-43 ubudala, nginesisindo sama-kls angu-77. futhi ngingu-1.70 ukuphakama, ngidlala ibhola kaningi amahlandla ama-2 noma ama-3 ngeviki kepha angikwazi ukwehlisa isisindo ngaphezu kwalokho futhi ngifisa ukuthola iseluleko sakho ukuze ngikwazi ukuba umzimba omuhle futhi impela uphilile, umakwe nawo. Ukubingelela okuvela eCiudad del Este, eParaguay.
Sawubona, ngineminyaka engu-14 ubudala, ngifisa ukuba nesisu esimakiwe, ngilandela ividiyo ku-YouTube, une-8 min abs, ungangitshela ukuthi ngingabona imiphumela isikhathi esingakanani futhi uma kuningi ngeminyaka yami noma ngingenza okuningi kunalokho.
Sawubona ngineminyaka engu-17 ubudala futhi i-ps ngifisa ukuba nesisu esimakiwe nokukhanya okuhle kodwa okubi wukuthi ngiphumula ngoMsombuluko kuphela, ngoLwesithathu nasemini ngeSonto, yisiphi iseluleko okufanele usenze? Uma ungisiza. ..
inetha ngifuna ukuqiniswa kahle isisu, uyangiqonda
nginike izeluleko broo vaa
Sawubona, igama lami nginguLuis, ngineminyaka engu-16… ngenze inqubo yami yokuzivocavoca futhi ngifuna ukubuza ukuthi kufanele yini ngiyishintshe ngezikhathi ezithile? Hawu, ngingaqhubeka njalo nayo?
Ngizivocavoca endlini yami nginejimu encane futhi ezinye izinsimbi ebengibambe ngazo usuku ngalunye lwesithathu izinyanga ezimbili kodwa angiboni lushintsho kimi angazi ukuthi kukhona yini ongangisiza okwenzekayo nginamafutha emzimbeni wami futhi Angazi ukuthi uncoma ini noma ngidinga ukuya ejimini elikhokhelwayo
Ngizolinda izimpendulo zakho
Ngidinga usizo, ngineminyaka engu-15 ubudala
Ngidinga i-abs ngokushesha okukhulu kepha ngokushesha xfa ibasize px yebo ngiyabonga
Sanibonani nonke, iqiniso ukuthi, angiyi ejimini, into engiyenzayo ukudlala i-futsal nsuku zonke futhi iqiniso ukuthi umzimba wami uphelele noma ngifuna ukufana ne-soii /////////// / ps engizama ukukusho ngumzimba wami umakwe kahle ///////// mhlawumbe ngoba ngenza i-diatall ekhethekile /////// uma ufuna ukwazi ukuthi iyiphi i-diataaa ps yami le mii imeyili
mora_vago@example.com byeeeeeeeeeeeeeeeeeeeee guyssssss
Ngine-abs nentombi yami iyathanda ukubabona, ihlala ibamba isisu sami kanye nenkaba yami enwelayo
Ngifuna ukwenza ama-sit-ups njengoba ngenza
okuhle kakhulu kufanele banikeze noma babonise izithombe ngokuzivocavoca okuyinkimbinkimbi noma okuyinkimbinkimbi ukuze isisu simake kangcono
Ngidinga izeluleko ezithile futhi ngingathanda i-abs, ngiyeka ukudla okunempilo futhi kuzongisiza ukuthi ngenzeni? Ngidinga inqubo noma yini? Ngidinga usizo oluphuthumayo, angilazi iqiniso?
Sawubona, nginguHernan futhi ngineminyaka engu-15 ubudala futhi bengizivocavoca ekhaya kepha ngiphawulwe ngababili abaphezulu ngenhla kodwa ngifisa ukuthi isifuba sami simakwe kakhulu futhi yini enziwe adominal ngithemba unempendulo
Sawubona, kahle, ngifisa ukwazi ukuthi ngingaba kanjani nomona ABS Bengihlala ngifuna ukuba nabo.Ngiya ejimini futhi nginomzimba omuhle.Ngisho ukuthi, nginevolumu enhle nencazelo, ngidinga i-abs kuphela. ngiyethemba bazongisiza ngiyabonga ……….
Ngineminyaka engu-14 ubudala futhi ngifuna ukushaya i-abs. Ngingakwazi yini ukwenza izivivinyo ezedlule?
Yebo, nami ngifuna ukuba nesisu esihle nokunye
amabele amahle xD
Akukhathalekile ukuthi wenza malini, uma kungenjalo ukuthi ukwenze kanjani, ubeke isisu esiswini sakho futhi kancane kancane kuze kube yilapho ufeza inhloso yakho, abangane bami abaningana benza kanjalo futhi sebenezimpawu zesisu zabo.
Weeyees! Amanye ama-abs amahle akwenzela i-mamalon KODWA ukunciphisa umzimba nokushisa amanoni, i-machiin! Ayikho into efana nokwenza uthando ngokujulile hahaha! Kuhlolwe u-100%! hahahaha
okokuqala kufanele ube nomqondo omuhle futhi onqobayo ongawukhohlwa
ANGIPHUPHELI AMI IZIVIVINYO ZAKHO
cha ngoba i-GYM yinhle nje ukuthi ingabi ngaphezulu noma ifune ukugqama njengamanye ama-bastard athi anayo futhi empeleni awagcini nje ngokukhonkotha ngoba ngesikhashana esifushane ngithole ukuzilolonga okuhle kakhulu kepha uma ngidle kakhulu kepha kubiza amaqanda ukuthi adle imifino emincane kakhulu futhi emsulwa bese awuyiqedi namantombazane ukuthi muhle BN futhi bonke bakufuna kahle, ngithi x isipiliyoni
Sawubona, suku oluhle, ngithanda ukukubuza imibuzo embalwa, owokuqala ukuthi nginamabele athile amakhulu kanti okunye ukuthi nginezithombe ezimbalwa kodwa akukuningi engingathanda ukukwazi ukuthi isifuba singakwazi yini yehliswe ngokuzivocavoca umzimba futhi yini enye engingayenza ukuze i-abs yami imakwe kahle, ngineminyaka eyi-16 ubudala futhi ubude bami bungu-1.71.Ngilinde impendulo yakho, ngiyabonga
Ngiyinsizwa eneminyaka eyi-14 ngifuna ukwazi ukuthi yiziphi izinhlobo zokuzivocavoca okufanele ngizenze ukuze ngibe ne-abs enhle… impendulo esheshayo !!
Ngineminyaka engu-15 ubudala futhi nginesisindo esingu-58kilos esinobude obungu-1.61m. Futhi ngifuna ungeluleke, nginezinyanga ezimbili ngenza i-abs futhi ngine-250 enezimpinda ezingama-50
enesisindo esingeziwe sama-10 kilos kanye (abs) emi ngo-Aug 100
ngokuphindaphinda okungama-50 ngesisindo esingeziwe samakhilo ama-4 engidinga ukuba yiso noma engingadingi ukuba yiso noma leso esedlule.
Bheka, igama lami nginguPablo, ngineminyaka engu-13 ubudala futhi ngigibela cishe amakhilomitha ama-5 ngebhayisikili futhi ngenza izihlalo ezingaba ngu-600 ngosuku, kodwa ukuphela kwento engingayenza ukumaka ama-abs amabili okuqala, ngingakwenza kanjani maka umumo wesisu sonke.
Sawubona, ngineminyaka engu-14 ubudala, ngineminyaka engu-1,68 ubudala futhi nginesisindo esingu-65kg. Nginomzimba omuhle futhi izibopho zami zimaka kahle kodwa angitholi ndlela yokumaka i-abs yami kahle (ikakhulukazi ephansi)
Ngizamile ukwenza ama-300 noma ama-400 kepha ngithola kuphela ubuhlungu esiswini obuhlala isonto kahle ngicabanga ukuthi ngidinga usizo oluncane uma unokuzivocavoca umzimba (ngaphezu kwesisu noma i-plumetia yakudala (ukukhulisa ukushaya kwenhliziyo)) Ngicela ungazise
izivivinyo ezidinga amandla akuyona inkinga
yebo iqiniso lihle
Sawubona, ngineminyaka engu-12 ubudala futhi ngine-abs eningi, kepha nginesisu esincane futhi ababonakali, ngibenza kanjani bangibonise?
Sawubona ngineminyaka engu-14 ubudala futhi ngithanda ukwehlisa amanoni esiswini bese ngiwabeka futhi ngifisa nokuthi abamakishi bami bamakwe, yikuphi ukuzivocavoca umzimba nokuthi yikuphi ukudla okufanele ngikufinyelele?
Sawubona, ngineminyaka engu-14 ubudala, uma ngifuna ukuthi i-abs yami imakwe, mangaki okufanele ngiyenze ngosuku?
kulungile kodwa ngaphandle kwemishini yokuzivocavoca awukwazi ukwenza lutho
Sawubona, igama lami nginguJonatan, ngineminyaka engu-14 ubudala futhi bengilolonga isikhathi esingangenyanga eyi-1 futhi isisu sami asimaki ngokulambisa, nginezinto ezingama-300 ezinyanyekayo ngosuku ezanele noma ngidinga okuningi
Sanibonani bantu, ngineminyaka engu-13 ubudala futhi nginomzimba ocingweni (okuningi) kodwa i-abs ngoba ngine-pansita kanye nenetha ngifuna ukwehlisa isisindo futhi ngiphawulwe ngonyaka wesihlanu ngaphawulwa ama-hey amabili nomunye umbuzo ukuthi ngingamakwa kanjani i-abs ngaphandle kokudla ngokuzivocavoca okumsulwa
le yi-imeyili yami pe.tu.cho@hotmail.com
Sawubona, nginguPablo, bangibiza ngokuthi ibhola
Sawubona, unjani? Ngicabanga ukuthi ukuzivocavoca nsuku zonke ngaphambi kokusuka ezintweni ezimbi kusisiza ukuba sigxile kangcono futhi-ke umuntu uhlala efuna abantu bathi sawubona, ubukeka umuhle kakhulu, kuyanelisa futhi kukunikeza amandla okuqhubeka nokungaphezu kokuba sexy, kufanele ube nempilo.
Ngifuna ukubuyekeza amanye amathiphu ngicela
U-OLA BEKUFUNA UKWAZI UKUTHI NGENZA KANJANI UKUQAMBA IZIMPAHLA ZAMI NEZINTO BENGIQALA UKUTHATHA UMSEBENZI OPHOQELEKILE KWI-GYM NGITHATHE UKUDLA KANYE ANGIKWAZI UKUMAKA UMDLALO WAMI UMA BENGANGINIKA I-RAYINI ESEBENZA NE-GUNADIETA NGIYOKUBONGA UKUTHI NGIZOBABONGA NGITHANDA UKUBONGA UKUTHI NGIFISA UKUTHI NGIWUFISELE ISIMAKI SINGLE
Sawubona, ngineminyaka eyi-12 futhi engifunda nabo bayathanda lapho ngikhumula i-diver xq c ngithola ihembe kodwa ngikwenza kanzima ngidinga ukuthi baphume bem xq abeses ngikhathala
Sawubona, ngingu-Ivan, ngifuna ukuba nesisu esimakiwe. Unganginika siphi iseluleko? Ungasithumela ku-imeyili yami?
SAWUBONA:
Ngicela ungitshele ukuthi ngisimaka kanjani isisu sami angihambi ngenxa yengozi yemoto engikudla okulindelwe ukuthi ekugcineni ngishiye amafutha nama-tortilla engiwadlayo ama-3, futhi ngivivinya umzimba nsuku zonke kodwa angiyiboni imiphumela engiyitshelayo ngicela nginezisindo zamakhilo ama-5
Sawubona, ngithanda ukumakwa kahle i-abs futhi ngifisa ukwazi ukuthi ngikwenza kanjani ngesikhathi esifushane nokuthi kusebenza kakhulu
Ngineminyaka engama-39 ubudala futhi ngikhuluphele ngokweqile ngamakhilo ayi-15 ngiyakwazi ukumaka umzimba wami ngokuzivocavoca umzimba
Sanibonani bantu ... ukuthola umzimba wezemidlalo into yokuqala okufanele uyenze ukuguqula imikhuba yokudla, ungabe usaba nokudla okungenamsoco, udle ukudla okunamaprotheni amaningi, imifino, izithelo njll. Ngemuva kwalokho ukuqala ukushisa lawo mafutha esinqwabelene kuwo, akusizi ngalutho ukwenza ama-sit-up ayi-10 noma ayi-0 inqobo nje uma singashisi amanoni afihla i-abs yethu, futhi kulokhu kungcono ukwenza i-cardio okungenani kathathu izikhathi ngesonto imizuzu engama-1000 kuya kwengama-20 ngokuqeqeshwa okunamandla kakhulu, yisho ukugijima endaweni yokunyathela nge-30% ethambekele kuyo, iminithi eli-5 ngokushesha ngangokunokwenzeka, imizuzwana engama-1 ukugijima noma ukuhamba ukuze ukwazi ukuphefumula ngesethi elandelayo, lokhu ukuqeqeshwa ngemizuzu engama-30 kungaphezu kokwanele, kepha khumbula ukuthi kukho konke ukuguquguquka kokuzivocavoca umzimba kuyisihluthulelo sokufinyelela umgomo wakho.
kubabaza
Sawubona, ngineminyaka engu-14 futhi ngifuna ama-abs amakwe kahle kodwa anginayo imali yokuzivocavoca xfa ngisize masisha ... ngifuna ukubathola ku-ksa yami hhayi ejimini
Ungangithumelela ukuthi yikuphi ukuzivocavoca okuhle engingakwenza ukufeza inhloso yami xfa phendula ama-run ami
Kwenzekani bangani, ngifuna ukukutshela ukuthi wenze i-abs, usebenzise ama-dumbbell, okungenani kathathu ngesonto, udle kahle, kufanele udle ukudla okunempilo (ubhontshisi, isobho) njll, njengamanje ngiyabona ukuthi abaningi abaphawula lapha 14 noma ngaphezulu 15 awungeke udle ukudla okwamanje, ngoba umzimba wakho uyakhula, kunalokho, yidla okunempilo njengoba ngikutshelile, yidla ubhontshisi njll, ungayeki ukudla ngoba uma udla ukudla ongakudingi, ungathola i-anemia, njll. mfana ngiyethemba ukuthi lokhu kuzokusiza. Nakekela.
Lapha ngikulethela izivivinyo eziningi zezingalo:
I-BICEPS:
Lo msebenzi ungenziwa umile noma uhleli. Kumele ubambe i-dumbbell esandleni ngasinye, ngaphandle kokuphula isihlakala nangezingalo ezihambisanayo futhi eduze kwesifuba.
Phakamisa ingalo eyodwa ngasikhathi sengathi i-dumbbell ibheke ehlombe, ukunyakaza kufanele kuvalwe kubheke emzimbeni.
Amandla kufanele agxile engalweni (ama-biceps) emdwebeni amakwe ngokuluhlaza.
Yenza amasethi ama-3 wokuphindaphinda okungu-15 ngengalo ngayinye.
SIDE Election NE-CUFFLINKS:
Lokhu kungenziwa uhleli noma umile, uma unezinkinga zasemhlane kungcono ukukwenze uhleli ngomhlane wakho usekelwe kahle.
Amandla kufanele agxile emahlombe (indawo eluhlaza okwesibhakabhaka yomdwebo).
Ukubamba i-dumbbell esandleni ngasinye, phakamisa izingalo zombili ngasikhathi sinye ngasikhathi sinye ukuphakama kwamahlombe ngaphandle kokugoba izindololwane.
Yenza amasethi ama-3 wokuphindaphinda okungu-15 ngakunye.
ISIVIVINYO SE-TRICEPS:
Lo msebenzi ungenziwa umile noma uhleli, nge-dumbbell eyodwa. Kungenziwa ngezingalo zombili ngasikhathi sinye noma ngengalo eyodwa ngasikhathi njengoba kukhonjisiwe ezibalweni. Indawo okufanele ibhekwe kuyo amandla ingemuva kwengalo.
Ingalo ilethwa phezu kwekhanda futhi indololwane iyashintshwa ukuze i-dumbbell iwele ngemuva. Ukugcina ingalo ikuleyo ndawo, welula futhi uguqule indololwane ngokuhamba kancane.
Yenza amasethi ama-3 okuphindaphindwayo ayi-10 lilinye.
NGIKUNIKELA LEZI ZIVIVINYO ZE-ARMS, NGITHEMBA UTHANDA UKUTHI KUZE BESE UDLA KAHLE
KWABASHONI NGINABANGANE ABALANDELAYO
Ukuma, bamba ama-dumbbell amabili uwafake ohlangothini lomzimba wakho ngomhlane oqondile. Uzoqala
ngokuthamba kolunye lwezinhlangothi zesiqu size sifinyelele phansi ngangokunokwenzeka ngaphandle kokuguquguqula amadolo.
Ngemuva kwalokho uzoguqula olunye uhlangothi lwesiqu, wenze ukunyakaza okufanayo nokunye.
Lokhu kungenye yokuzivocavoca kwesisu esisemaceleni, ukuqeqesha ikakhulukazi imigoqo yangaphandle.
Ukulala phansi uguqe ngamadolo, sizoqala ngokwandiswa
yemilenze yomibili kuze kuyiwa phambili. Uma isithwelwe ezingeni eliphezulu kakhulu,
siqala ukujija ngosizo lokuncipha kwemisipha yesisu, sifinyelele endaweni
okwangempela.
Kubalulekile ukukhumbula ukuthi konke ukuvivinya isisu kufanele kwenziwe ngokuqhubekayo.
kuze kuphele inani lokuphindaphinda.
Ngokuyinhloko uzoqeqesha indawo engezansi yesisu.
Silale phansi, sinezingalo nemilenze enwetshiwe, sizozama ukuthinta amathiphu ezinyawo ngeminwe
wezandla ngokusebenzisa i-flexion ezingeni lesiqu. Kamuva, sizobuyela endaweni yokuqala
ukuqala kabusha ukunyakaza. Umhlane kufanele uhlale uqondile, njengoba amandla azobe esezingeni
we-abs.
Uzoqeqesha zombili izifunda ezingenhla nezingezansi ze-rectus abdominis.
Yebo, nakhu ngikushiya lokhu, ngethemba ukuthi kukusiza kakhulu.FUTHI UDLE KAHLE! ABANGANI BAMI
Sawubona!!!!! Ngidinga k ngisize nginesisu esivumelana nezimo futhi angazi ukuthi ngizosifaka kanjani umsindo ngoba iqiniso selivele liyangidabukisa sengivele ngaphuthelwa yikho konke futhi angiboni miphumela ngidinga usizo lwenu angazi ukuthi ngiyabonga kanjani imikhonzo espro impendulo yakho kungekudala
Ngineminyaka engu-16 futhi nginemininingwane yakho ye-fucking, angihlangani noma omama, ngithola kuphela i-fucking anemia
UMMM sawubona ngineminyaka eyi-14 futhi cishe isonto elilodwa ngiqale ukwenza izihlalo ngezindlela ezihlukile konke okulimaza kakhulu… .. Ngingu-1, umbuzo wami ukuthi ngabe lolo hlobo lokuvivinya umzimba lubuhlungu yini ekukhuleni kwami ??? Futhi, ngifaka kanjani ama-1.56 ´´quadritos ”engxenye engezansi ??? ngoba ngikwazile ukuthola amaphuzu ayi-4 kuphela.
Bengine-apendisisi eminyakeni emibili eyedlule bengingenayo indawo yokuzivocavoca futhi ngingathanda ukuthi okunye ukuzivocavoca kungasetshenziselwa amathumbu nesisu somzimba wonke ngineminyaka engama-24 ngidinga usizo, uzongibonga, bazongithumela lona ngeposi ...
Sawubona, nginguLuis, ngineminyaka engama-0 nsuku zonke ngenza umsebenzi wokuzivocavoca futhi ngimakwe ezingalweni kanye nasesifubeni nakwezinye izingxenye kodwa isisu angikwazanga ukumaka ukuthi siyini noma ngingenza kanjani ukumaka ngokushesha, ungangisiza
Ngineminyaka engu-15 ubudala futhi ngifuna ukuba nemisipha emhlane, esiswini nasemabeleni engikwenzayo ukuze ngikhule
Sawubona!!! Ngineminyaka engu-15 ubudala, ngibhincile ngandlela-thile, futhi iqiniso kungenzeka ukuthi nginemisipha emakwe kakhulu. Ngivivinya umzimba kakhulu futhi ngidla kahle kakhulu, kodwa angikwazi ukumaka imisipha yami, mhlawumbe ngiyazi ukuthi kuyini nokuthi ngingawakha kanjani umzimba wami omkhulu ngiyabonga Ciao….
Sawubona, nginguFrancisco, ngiyabonga ngosizo lwakho, ngineminyaka engu-14 ubudala, ngilandele inqubo yakho yenyanga futhi ngibabeke kahle, ngiyabonga kakhulu futhi nginamantombazane amaningi ngemuva kwami
Noma ngabe ungubani okulesi sithangami noma angazi ukuthi yini, kodwa ngidinga usizo oluncane, ngivela eMexico, okwenzekayo ukuthi omunye waqabula umzala wakhe osekhulile (oneminyaka engama-20) wangitshela ukuthi sizo hamba uye ejimini wangikhokhela ngathi yebo ekuqaleni nganginqena ukucabanga ngalo mbono kodwa ngacabanga ngawo kakhulu futhi ngathi okuhle kungcono futhi ngifuna ukuba yi-blowjob kodwa hhayi kakhulu ukungasebenzisi kabi kepha uma kumakiwe kodwa bese kuphuma umzala wami ongasekho
Ngineminyaka engu-14 mina ngikwazi ukudala amanye amadivayisi kodwa ngithanda inqubo ethile yokudla nokuthi hlobo luni lokuzivocavoca i-airobic engilusebenzisayo, ngiyazi ukuthi ngifaka engcupheni yokuba yinto encane kodwa angisiyena umfanyana, sengivele ngihlolile nodokotela futhi amathambo ami akhula futhi anda.Nginendawo yokuzivocavoca engineminyaka engu-18 ngoba umama wami usebenza kuhulumeni futhi ngingaya ejimini kahulumeni yangasese futhi ngivele ngaya ukuyobona futhi lo mama unakho konke futhi kumahhala kimi kodwa kuze kube ngu-18 kodwa ngifuna ukuqala manje ngiyoyithokozela impela, ngiyaxolisa ngesipelingi esingalungile, ngise-bery emnyama futhi angiqondi okuningi ngalekhibhodi
inothi: Anginaso isisusa futhi nginokumelana okuningi, akekho, akekho umuntu engimaziyo, futhi umzala wami osevele esejimini isikhashana angangehlisa
Sawubona, igama lami nguSergio futhi ngifuna ukumakwa umzimba wami nginemizimba ebanzi futhi iqiniso ukuthi ngifuna ukumakwa njengoba ngikwazi ukukwenza ukuze umzimba wami ube umona wabaningi uma ungangisiza, ngithumele ku-imeyili yami
Ngiyabonga!!!!!!!!!!
babaqeqeshe kanzima, baphumule okungenani amahora ayisishiyagalombili okulala futhi badle kuhlanzekile kakhulu ngalokho kanye nosizo oluhle oluvela kwisengezo esifana ne-creatine emsulwa, uyakuthola impela.
Enye indlela ukuphinga kakhulu hahaha, ungahleki, kuyiqiniso.
Sawubona, ngifisa ukwazi ukuthi nginesisu esimakwe kanjani ngaphandle kokuthi ngizacile kakhulu, kuyiqiniso ukuthi ngidinga ukudla kakhulu
Sawubona, ngingumfana ozacile, ngineminyaka engu-17 ubudala, ngaziphendulela ngoNovemba, iqiniso liwukuthi, ngithanda ukukhulisa isisindo sami bese ngiphinda ngikhulise imisipha yami njengama-pectorals, ithole, isisu, nonogwaja. konke okunye angikhathali.Indoda iyaphendula ngifisa ukuyinambitha ngoba uma ngineminyaka engu-17 ubudala, ipipi lami lineminyaka eyi-12 kuphela, alihlumi izinwele, sengivele ngine-ejaculations yasebusuku nami, kodwa bafana ubudala nginomthondo othuthuke ngokwengeziwe, yingakho ngimncane, nginesisindo esingamakhilogremu angama-55.
Hheyi, ngineminyaka engu-13 kuphela, sengivele nginezingalo eziqinile, umqolo oqinile, umlenze oqinile, kepha nginezikwele ezi-4 kuphela, ungangisiza ngithole ezinye ezi-2 ???????????? ???
Sawubona Bro, mmm ... Ngidinga ukuthi unginike izeluleko ezinhle, ngidinga ukuba nesisu Esimakiwe nezingalo ezinyangeni ezi-2 kwabaningi, ngineminyaka engu-16 ubudala, futhi nginesisindo esingu-52 kg futhi ngingu-1.56 metres ubude , Ngidinga ukuthi ungisize, futhi kahle .. Nginomzimba ... kepha njengoba ngingu-DJ futhi ngiseqenjini le-waltzistic, pz, ngifuna ukuba nokuningi (ngiqonde, ukusiza me) futhi ngidinga okwengeziwe njengamanje ukuthi ngizoba nokudlala, ngisize !!!! ummbila =)
U-Kuvole pos ngizibiza ngo-eduardo futhi unjani k ama-biceps amakwe kakhulu angama-menoten ngaphezulu, ngifuna ukumaka kakhulu i-k awabonakali kakhulu futhi ngithumela ngihlala okuhle nge-sejos ye-k bangimaka inja
Sawubona, ntambama enhle, ngineminyaka engu-17 ubudala, ngifuna ukuba ne-adomen ephawulwe futhi echazwe kahle, futhi sengivele nginolwazi ngezisindo, yingakho nginokuqeqeshwa komzimba okuhle kepha angikwazi ukuthola ama-adominals engiwathandayo. Ngenzeni?
Sawubona ngineminyaka engama-23 ubudala kodwa umzimba wami awumakiwe kahle.Ngiya ejimini.Kodwa ngibona sengathi amadivayisi akhona awenzi isenzo somzimba engiwufunayo. Ngifuna nje ukumaka isisu ... futhi ngibe nomzimba onamathoni ... othile anganginika izeluleko zokukwenza ...
Ngineminyaka engu-15 ubudala futhi ngenza izivivinyo eziningi zesisu, yize ngivame ukwenza izivivinyo zesisu, ungangichazela?
Eminyakeni yakho yobudala abantu bane-metabolism eshesha kakhulu futhi impela uzacile, awudingi ukuzivocavoca ukumaka isisu ngoba awunamafutha kuso, linda eminye iminyaka embalwa futhi uma uqhubeka ngaphandle kokusebenzisa i-abs yakho izonyamalala, kuyindaba yesikhathi
Sawubona, nginguLuis Santiago, bengifuna ukukucela usizo, ngingumfana oneminyaka engu-13 ubudala, ngizacile, ngidla kahle futhi engikufunayo ukwazi ukuthi ngingenza kanjani umzimba wami ube ne-abs futhi imisipha njengoba ngenza izindlela ezahlukahlukene zokwenza umzimba wami ube ne-abs hhayi ukuthi ngiyayithola ngakho bengifuna ukwazi ukuthi isizathu sokuthi kungani ngingaphumelelanga kungenxa yeminyaka yami noma ukuthi angizenzi kahle izinto. Ngisize ngicela unginike isu noma okuthile ukuze ngikhulise imisipha yami xfa. ngiyabonga :-) ngisize. Hamba kahle.
Sawubona! Ngineminyaka engu-13 ubudala futhi nginezimpawu ezithile esifubeni sami kodwa ezinokuma mpo kuphela futhi ngingathanda ukuba nesifutho esihle, nginabangani abaneminyaka engu-14 ubudala futhi bayakhombisa, ngisesimweni sezidingo zomzimba okufanele ngibe nazo isibungu esihle futhi ngithanda ukukwenza, Ngiyacela ngidinga izeluleko zokuzivocavoca nokudla okufanele, ngiyacela, Ngiyabonga.
Sawubona, ngina-11 futhi ngifuna ukukhipha izikwele okufanele ngizenze
Ngingcono kakhulu, nginakho konke okumakiwe
Sawubona, ngineminyaka engu-16 ubudala, ngingu-1: 80 futhi ngizacile kakhulu ngifuna ukuba nomzimba onempilo futhi izivivinyo angizisebenzisi njengoba ngenza ukuba nemisipha eminingi
Sawubona, ngingu-Edgar futhi ngineminyaka engu-17 ngizacile futhi ngibhincile kodwa ngiya endaweni yokuzivocavoca okungangifanele kunalokho ngikujwayeza ukuba nesisu esimakiwe nesisisipha
Igama lami nginguJohn, ngineminyaka engama-34 ubudala, ngilinganisa u-1.62 nesisindo sama-68, bengilokhu ngifika ejimini kodwa angikayiboni imiphumela okwamanje. Sengigxile kakhulu esiswini futhi angiludingi usizo lwakho noma iseluleko xk ngiphelelwe yithemba futhi bengilokhu ngijove i-cardispan x ngokungxama esiswini sami, njalo ezinsukwini ezi-3 noma ezi-8, ngitshele ukuthi kungani. K ukwenza?. Futhi nemiphumela emihle noma emibi engingayenza inkanyezi ikwenze futhi bayangincoma. k imizila izosiza ukumaka isisu sami kangcono futhi sisheshe, ngilindele impendulo yakho kwi-imeyili yami noma kusayithi; Ngikuhalalisela ngemizamo yakho yokugcina isiza ukuze sisizakale..ngiyabonga kusengaphambili.
Sawubona, ngifisa ukwazi ukuthi ibhayisikili elimile liyangisebenzela nokuthi ikuphi okunye ukuzivocavoca engingakwenza. Ngiyacela, ngifuna ukumaka i-abs…. Ngiyethemba ezinye izimpendulo zisale kahle ... !!!!
Ngineminyaka eyishumi nambili ubudala ngimake 6 kodwa bayamakwa futhi abamakiwe ngoba »» »» »» ?????????????
Ngineminyaka eyi-12, nginezikwele ezi-4 kuphela ezimakwe futhi ngifuna ukumaka izansi ezi-2 njengoba ngikwazi ukuzimaka ngokushesha futhi ngemuva ngifuna ukumaka enye i-pokitititto. ngisize ngiyabonga! ...
Ngineminyaka engu-17 futhi ngifuna ukuba ne-adominale ngine-pansa ngingenza kanjani
Ngiyamthanda uCarlos futhi ngingamaka kanjani ngezansi nginezinto ezimbili ezingenhla engizibonayo
Ke onda, Carlos, Igama lami nginguJorge A. Lopez; futhi ngizokutshela ukuthi ungawamaka kanjani amabhokisi angezansi:
Ulele emhlane ubeke izandla zakho ezinqeni, uphakamise izinyawo zakho zombili uphakeme ngangokunokwenzeka, ngaphandle kokuzikhipha.
Yenza amasethi ama-4 amashumi amabili, futhi njengoba unesikhathi esimnandi, andise abe amasethi ama-4 angama-25 noma angama-30.
Ukuzivocavoca okuhle kakhulu lokhu…!
ngingaba kanjani futhi ngithuthukise imisipha eqinile ngumbuzo wami….