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Zakudya za metasred masiku 21 - mumatha bwanji

Kodi chakudya cha MetaShred chimagwira ntchito?

Ineanachitakuchuluka kokwanira kafukufuku kuti ndiyese kudziwa zomwe zitha kundithandizira kukwaniritsa cholinga changa, ndikukhazikika pa TheZakudya za MetaShred.Kodiizontchito? Inde. Kuyambira koyambirira kwa Disembala 2017, ndataya mapaundi 17 kutsatira dongosolo la masiku 28.



Kodi Chris Heria ndikulandirani ku vlog ina. Lero tili kukhitchini yanga chifukwa ndikuwonetsani ndendende zomwe ndimapanga ndikudya kuti ziperetseke chilimwe chino. Tsopano zilibe kanthu kaya tili mchilimwe, m'nyengo yozizira, masika kapena kugwa, zakudya zanga ndi ma macro nthawi zambiri sizikhala chimodzimodzi.

Koma lero ndikufuna kupita mwatsatanetsatane pazomwe ndimachita, zomwe ndimadya, nthawi yomwe ndimadya, komanso kuchuluka kwake komwe ndimadya. Ndimadya. Tsopano inde aliyense ali ndi majini osiyanasiyana ndipo aliyense amachokera kumalo osiyanasiyana paulendo wawo wolimbitsa thupi.

Chifukwa chake izi sizikhala zazikulu chimodzi. Koma kumapeto kwa nkhaniyi mudzadziwa zomwe zimandigwira. Aliyense amachita mosiyana.



Anthu ena amakonda kulemera ndikupindula kwambiri osadandaula za kusungidwa kwa madzi kapena mafuta owonjezera chifukwa amangofuna kuwoneka okulirapo. Mukuyesera kuti mukhale ndi thupi lochulukirapo. Yesaninso kuyimba ndikumanga minofu yowonda pakapita nthawi, ndiye kuti zambiri zomwe ndikufuna kuchita panjira yanga lero zitha kukhala zothandiza kwa inu komanso zinthu zomwe mungafune kugwiritsa ntchito pazolinga zanu kuti mukwaniritse.

Tsopano pali anthu ambiri kunjaku omwe amalankhula za izi kapena kukuwuzani momwe mungapangire minofu yopyapyala kapena kung'ung'uza popanda kuwotcha kapena kuyika ntchitoyi kapena kudzipukusa nokha. Za ine, simukuyenera kungotenga mawu anga. Ndakhala ndikumenyedwa chaka chonse kwa zaka 10 ndiribe kanthu koma kugwira ntchito molimbika, mapulogalamu abwino, komanso chakudya choyenera, ndipo kuchokera pazomwe ndakumana nazo ndakhala ndikupambana kwambiri ndikamatsatira ndikumvera anthu omwe adazichita kale.

Ndipo tsopano chilimwe chili pafupi, ndi nthawi yabwino yolowererapo ndikufika pamtima wazakudya zanu. Anthu ambiri amaphunzitsa zolimba komabe samawona kupita patsogolo komwe akufuna. Chifukwa amangoyang'ana mbali imodzi ya equation, yomwe ndi masewera olimbitsa thupi monga momwe mumapangira.



Ndipo ngati mulamulira mbali zonse zitatuzi, muwona zotsatira zofunikira kwambiri. Pali zifukwa zambiri aliyense akufuna kukhala wotsamira. Kuchokera pamaubwino olimbana ndi matenda a shuga ndi kunenepa kwambiri, kuteteza kumatenda ndi matenda, kuchita bwino pamasewera kapena zolimbitsa thupi.

Tsopano panokha, ndimakonda kukhala wochepetsedwa chaka chonse. Koma nditakhala ndi minofu, kukhala wotsika kwambiri, kuwonjezera mphamvu zanga ndikudziwonetsa ndekha ngati wothamanga, ndikulemera kwambiri. Izi zingakhudze luso langa la calisthenics, magwiridwe anga, komanso kupita patsogolo kwanga.

Ichi ndichifukwa chake ndimakhala wodetsedwa chaka chonse. Ndimangowonjezera minofu yowonda pakapita nthawi ndipo pang'onopang'ono ndimakulitsa kunenepa kwanga. Timayesetsa kukhala olimba, koma timayesetsadi kukhala athanzi.



Ndipo kunenepa kwambiri mofulumira kwambiri, makamaka ngati mukungoyamba kumene, sikuli kwathanzi kwa inu. Tisakhale nambala yochepetsedwa kuti t. Ziyenera kukhala momwe mumaonekera, momwe mumamvera, momwe mukuchitira, komanso thanzi lanu.

Tsopano mosasamala kanthu kuti ndikuyesera kukhala wotsamira kapena kukula. Chimodzi mwazinthu zomwe sizisintha kwa ine ndikudya kwambiri mapuloteni, chakudya chambiri chokhala ndi mapuloteni sikuti chimangolimbikitsa kuchepa kwamafuta ndikuthandizira kupondereza njala, kumachepetsa kudya kwamafuta, ma carbohydrate ndi ma calories, komanso kumathandizira kukhala ndi minofu ndikulimbikitsa kukula kwa minofu ngakhale muli ndi kalori chosowa. Izi zikutanthauza kuti kudya ma calories ochepa kuposa momwe mumawotchera kungakuthandizeninso kukhala osalala.

Ndipo izi zimatifikitsa kumutu woyamba womwe ndikufotokozere za zomwe ndimadya, gwero langa la mapuloteni. Tsopano tiyeni tiyambe ndi kuchuluka kwa mapuloteni omwe ndimadya tsiku lililonse. Ndilo pafupifupi gramu imodzi ya mapuloteni pa kilogalamu imodzi ya kulemera kwa thupi.

Kotero ngati ndikulemera mapaundi 177, ndikhala ndikudya magalamu 177 a mapuloteni patsiku. Tsopano mapuloteni anga atha kupezeka kuchokera kuzinthu zambiri tsiku lonse, koma gwero langa lalikulu la mapuloteni nthawi zonse limakhala limodzi la awa. Kuyambira ndi puloteni yathu yoyamba, tili ndi haddock.

Iyi ndi nsomba yoyera yoyera, gwero lalikulu la mapuloteni. Ndiye ma ola sikisi pomwe pano. Ameneyo adzakhala magalamu 50 a mapuloteni, 1 gramu ya mafuta, ndi zero magalamu a chakudya, okwana pafupifupi ma calories 200.

Ndikubwera ku gwero langa lotsatira la mapuloteni. Ndimakonda nsomba. Tsopano mu ma ounces asanu ndi atatu a saumoni, ndiwo pafupifupi magalamu 45 a mapuloteni, zero magalamu a chakudya, magalamu 29 a mafuta, okwana magalamu 472 a ma calories.

Salmon ili ndi mafuta ambiri kuposa mapuloteni ena owonda. Ndiye zomwe muyenera kuziganizira. Koma ngati muyika mbali ziwirizi limodzi, mutha kuwona ma ouniki asanu ndi limodzi ndi ma ola eyiti omwe amawoneka pamodzi ndi mapuloteni ofanana koma mafuta ndi mafuta osiyanasiyana.

Koma musachite mantha ndi mafuta omwe ali mu protein iyi chifukwa mukufunikiradi gwero labwino la mafuta mu chakudya chanu, chomwe tifika kanthawi, gwero langa lotsatira la protein. Ameneyo adzakhala mabere a nkhuku owonda. Ndipafupifupi ma ola 10.

Adzakhala pafupifupi 87 magalamu a mapuloteni a mawere a nkhuku, zero magalamu a chakudya, pafupifupi magalamu 10 a mafuta, ndi ma calories pafupifupi 468. Gwero lina lalikulu la mapuloteni ndi mazira. Komanso gwero lalikulu la mafuta.

Mazira ndi gwero lalikulu la mapuloteni kutengera kukula komwe mukupeza. Amakhala ndi magalamu asanu ndi awiri a mapuloteni pa dzira. Palibe chakudya, magalamu asanu a mafuta ndi ma calories 80 okha.

Ndipo potsiriza, chitsime chowonjezera cha mapuloteni a Meis chidzakhala kugwedezeka kwa mapuloteni. Ameneyo ali ndi magalamu 20 a mapuloteni, zero magalamu a shuga, magalamu asanu ndi awiri a chakudya, gramu imodzi yamafuta ndi ma calories 100 okha. Tsopano muwona kuti mapuloteni onsewa amasiyanasiyana ndi ma calories ndi mapuloteni, mafuta ndi chakudya, ndipo ndimazigwiritsa ntchito mwanzeru kuti ndikwaniritse zolinga zanga, kuphatikiza ndikakhala ndikudya kawiri kapena katatu patsiku ndikumwa kosakaniza pakati.

Tsopano tiyeni tipeze mafuta athu athanzi. Zikafika pamafuta, sindimawasiya kwathunthu chifukwa mafuta amatenga gawo lalikulu pakupanga mahomoni omwe amakhudza mwachindunji kukula kwa minofu ndi mphamvu. Kuchotsa kwathunthu mafuta kumathanso kukhala koopsa m'thupi lanu, kumachepetsa thupi lanu kutulutsa testosterone, komanso kumabweretsa kunenepa.

Chifukwa chake ndimadya mafuta pafupifupi magalamu 50 patsiku. Zitha kukhala zochulukirapo, nthawi zina zimakhala zochepa ndimakonda kupeza mafuta anga athanzi kuchokera kuzakudya monga avocado, mazira, nsomba, ndi mtedza. Tsopano ichi ndi chikho cha avocado.

Awa adzakhala pafupifupi magalamu 21 amafuta. Monga ndanenera poyamba, dzira lililonse limakhala pafupifupi magalamu asanu amafuta. Mafuta okwana 8 a salmon adzakhala ndi pafupifupi magalamu 29 a mafuta, ndipo amondi wopatsa kukula wofanana ndi ola limodzi amakhala ndi pafupifupi magalamu 12 a mafuta.

matayala njinga zazikulu

Tsopano chakudya chathu, chakudya. Ndimadya chakudya chochepa, koma ndimakonda kusankha ma carbs omwe samangondipatsa mphamvu kuti amalize kulimbitsa thupi komanso amandipatsa zakudya zabwino kwambiri. Ndimakondanso kutenga ma carbs anga kuchokera ku masamba omwe ali ndi zakudya zopatsa thanzi monga broccoli kapena sipinachi.

Anthu ena atha kukuwuzani kuti broccoli sindine wopatsa mphamvu, ngakhale uli ndi chakudya. Ndi njira yotsika kwambiri ya carb yomwe ndiyabwino kudula kapena kutsamira. Osati zokhazo, koma chifukwa ndizochepa chakudya, mutha kudya zochulukirapo ndikupeza zakudya zambiri.

Zimathandizira kupondereza njala yanu chifukwa mumadya zambiri osadya mafuta ambiri. Tsopano chitsanzo chowoneka. Uku ndi kukula kwa mpunga woyera.

Izi zikhala pafupifupi 206 calories ndi 40 magalamu azakudya zomwe zimatumikira kukula kwa broccoli, ndiwo makapu amodzi ndi theka, ma calories 25 ndi magalamu asanu a chakudya. Chifukwa chake lingalirani ngati mukupeza chakudya chofanana ndi ma calories, mudzafunika broccoli wambiri. Koma kumbukirani, ichi sichinthu choyipa; kudya ma broccoli ambiri kumabweretsa zakudya zambiri, monga mavitamini, mchere, chitsulo, ulusi, ndi zina zambiri.

Osanenapo, broccoli imakhalanso ndi magalamu atatu a mapuloteni potumizira, chakudya chabwino chomwe ndimakonda kudya. Tili ndi mbatata. Ndiwo magalamu 133 a mbatata, kukula kokwanira.

Ndizo pafupifupi magalamu 27 a chakudya, ma calories 114, zero magalamu a mafuta, ndi pafupifupi magalamu awiri a mapuloteni. Pitani ku gwero lotsatira la chakudya. Tili ndi Zakudyazi zomanga thupi 38 magalamu azakudya, zopatsa mphamvu 190, gramu imodzi yamafuta ndi magalamu 10 a mapuloteni.

Chifukwa chake yang'anani bwino izi. Umu ndi momwe kukula kwa gawo kumawonekera. Muyenera kuwonetsetsa kuti simukuchita izi mopitirira muyeso pomwe mukuyesera kuti mukhale owonda komanso osalala.

Ndipo amapitilira, gwero lina lalikulu la chakudya ndi quinoa. Kukula kamodzi kwa quinoa pafupifupi kotala la chikho. Ameneyo ndi 32 magalamu a mapuloteni, ma calorie 170, gramu imodzi ndi theka la mafuta, ndi pafupifupi magalamu asanu ndi limodzi a zomanga thupi.

Pakadali pano, ndimadyanso masana masana. Izi zimandithandizanso kufikira momwe ndimadyera zama carbohydrate. Ndipo ndikamadya, ndimakonda kusankha zokhwasula-khwasula ngati zipatso.

Mwachitsanzo, ma blueberries, omwe ali ndi ma antioxidants komanso zakudya zopatsa thanzi. Chikho chonse ndikutumikirako kamodzi ndipo chikho chimodzi chimangokhala ma calories 85, ndichifukwa china mablueberries ndi chakudya chambiri. Chikho chimodzi cha ma blueberries chimakhala ndi magalamu 21 a chakudya, theka la gramu wamafuta, magalamu 15 a shuga, ndi gramu imodzi ya mapuloteni ochokera kwina kotero kuti shuga womwe ndimadya udzachokera ku zipatso.

Mwachitsanzo, maapulo amakhalanso ndi zakudya zabwino zambiri. Ndipo mu apulo, kutengera kukula, komwe kungakhale mozungulira 34 magalamu azakudya, zero magalamu amafuta, magalamu 25 a shuga, gramu imodzi yamapuloteni ndi ma calories a 130. Zikafika pa chakudya, ndimakonda kuchita kupalasa njinga zama carb.

Anthu ena amakonda kuchita ndi tsiku la carb, theka la carb, ndipo palibe tsiku la carb, ndikungobwereza zozungulira, posachedwa ndakhala ndikuchita tsiku la carb ndi theka la carb ndipo izi kuzungulira kumabwereza, ndipo ndimakonda kuchita masewera olimbitsa thupi m'masiku omwe ndimadya kwambiri chakudya. Ndiye iyi ndi miyendo yanga, masiku obwerera kapena pachifuwa. Pa masiku anga otsika kwambiri, ndimakhala ndi mapewa, mikono, abs, kapena mvula yamphamvu kuti ndikhale wolimba ndikuonetsetsa kuti ndisataye minofu kapena mphamvu.

Ngati ndikufuna kukhala ndi vuto la kalori tsopano, ndimangochepetsa ma calories anga kuzungulira 125 kufika pazokwana ma 150 calories patsiku, ngati ndingatero. Ndipo sindichepetsanso izi kuti ndiwonetsetse kuti ndine wokondwa komanso osamva njala ndi njala. Izi ziziwonetsetsa kuti ndimawotcha mafuta ochulukirapo komanso mafuta panthawi yanga yamaphunziro am'magazi komanso kulimbitsa thupi.

Ndipo tsopano popeza taphunzira za zakudya zabwino, tiyeni tipite kukambirana pang'ono za maphunziro anga. Mbali yofunikira yakudyera Meis idzakhala cardio. Ndipo ndimapeza zambiri pamlungu.

Mowona mtima, ndimachita cardio kasanu pamlungu. Ndi zochitika zosiyanasiyana kuyambira pa skateboarding, boxing, muay thai, peloton biking, kuthamanga, kuthamanga, ma mailosi atatu kapena ngakhale maphunziro apamwamba kwambiri kapena machitidwe a cardio omwe ndimatumiza pa YouTube. Kapena zabwinoko, machitidwe a HIIT Cardio omwe mungapeze mu pulogalamu ya Heria Pro, komwe mungathenso kuchita ndi machitidwe a YouTube.

Anthu ambiri amaphunzitsa ndikukweza zolimba komabe osagwedezeka ndikuwona zotsatira zomwe akufuna. Ndipo chifukwa chachikulu chimakhala chakuti simukufika pamtima pazakudya zanu, koma simumachita cardio. Chimodzi mwazifukwa zazikulu, zachidziwikire, ndi chakuti anthu amawona kuti cardio ndi yotopetsa kwambiri.

Koma ndichifukwa chake ndimasankha zochitika zosiyanasiyana. Ndipo ndimalola anzanga kuti alowe nawo kuti tithe kusangalala nawo. China chomwe muyenera kuganizira ngati mukufuna kuwona zotsatira zenizeni ndi kugona mokwanira ndi kupumula.

Mukamagona, sikuti mumangopuma komanso kukonza minofu yanu, komanso mumalimbitsa minofu yanu. Chifukwa chake simukufuna kufupikitsa izi. Ikuthandizani kuti muphunzitse bwino ntchito yanu yotsatira, yomwe ikupatsirani zotsatira zabwino, zachangu.

Ndipo pamapeto pake, ngati mukufunadi mawonekedwe owoneka bwinowo, muyenera kugwira ntchito ngati gulu lina lililonse lamankhwala lomwe mukufuna kukula. Zakudya zokha komanso kutsamira sikungakupatseni mapaketi sikisi openga. Monga momwe sizimakupatsani mikono yoduka kapena ma biceps akulu.

Muyenera kuti mugwire ntchito yamagulu amenewo. Mumafunikira chakudya kuti mupeze mapaketi asanu ndi limodzi, ndiwovuta kwambiri. Kulankhula kuchokera muzochitikira.

Muyenerabe kuphunzitsa mwakhama ndipo mudzafunikirabe kuphunzitsa abambo anu. Ndipo ngati mukuyang'ana njira zoyenera zomwe zingakupatseni mapaketi sikisi, mutha kuwona zolemba zonse zomwe ndalemba patsamba lino la YouTube, ndipo mutha kupezanso machitidwe onse mu pulogalamu ya Heria Pro nanunso . Ndi zina zambiri, kuphatikiza mapulogalamu Olimbitsa Thupi omwe angakupangitseni kuti mupite kukakwera phukusi sikisi.

Osangowoneka olimba, kukhala olimba. Ndipo kutengera komwe mudayambira, zimatha kutenga nthawi yayitali kapena yayifupi. Koma ngati mukusinthasintha, mudzakwanitsadi.

Kumbukirani, pali kusiyana kwakukulu pakati pa anthu omwe amalankhula za izi komanso anthu omwe amachita izi, onetsetsani kuti ndinu m'modzi mwa anthu omwe samalankhula za izo ndikuzichita, komanso njira zisanu ndi chimodzi zomwe mumanyamula Ndipeza mu pulogalamu ya Heria Pro komanso pa njira iyi ya YouTube ndizofanana ndendende zomwe ndimagwiritsa ntchito kuti ndizikhala chaka chonse zaka zingapo zapitazi. Ndipo simuyenera kutenga mawu anga. Mutha kupita kuzinthu izi pa YouTube, yang'anani pansi mu ndemanga pansipa ndipo muwerenga maumboni masauzande ambiri ochokera kwa anthu enieni omwe achita machitidwewa, omwazika ndikufotokozera nkhani zawo momwe zasinthira miyoyo yawo.

Umboniwo ulipo m'nkhani yankhani. Tikukhulupirira kuti mwaphunzira kanthu ndipo ndikhulupilira kuti nkhaniyi ikuthandizani kuti mukhale ndi moyo wabwino munthawi yotentha. Ngati muli ndi mafunso ena kapena mukufuna ine ngati mutafotokoza nkhaniyi china, onetsetsani kuti mwasiya gawo la ndemanga pansipa.

Ndinawerenga Ndemanga Zonse. Ndipo ngati mwasangalaladi ndi nkhaniyi kapena mwaphunzira china chake, chonde dinani batani la Like. Timayamikiradi.

nyimbo za njinga

Ndipo zimathandiza YouTube kulangiza zolemba zathu kwa anthu ambiri kunjaku. Ndipo kuwonetsa kuyamikira kwathu, ngati mungayankhe pansipa pasanathe mphindi 30 kuchokera pakukweza kulikonse, mumakhala ndi mwayi wopambana zovala za Heria zaulere. Ndipo musaiwale, ngati mukuyesera kuti mukhale ndi ASAP yowonongeka onetsetsani kuti mwatsitsa pulogalamu ya Heria Pro kuchokera ku App Store kapena ku Google Play Store kuti muzitha kuchita nawo mapulogalamu anga kulikonse komwe mungapite.

Mapulogalamu omwe ndakonza ndi zolinga zakutizakuti. Monga kumanga minofu yolimba ndikuwotcha mafuta ndikuwotcha mafuta osakhala ndi zida zilizonse pa Instagram. Nthawi zonse ndimapanga cholembera chilichonse kukhala chopereka, chifukwa chake ngati mukufuna mwayi wokhala nawo, ndiye kuti munditsatire pa IG.

Komanso chilengezo chomaliza ndisanapite, Heria yotolera nthawi yachilimwe ili bwino ingoyimilira milungu ingapo. Mukutha tsopano kuwona zomwe Heria watenga posachedwa. Mwawonapo zidutswa zambiri kuchokera pamsonkhanowu m'mbuyomu, monga thukuta loyera, thukuta lakuda, chopondera mphepo, makabudula olimbirana ndi zina zambiri, tili ndi Tonse tavala zovala zathu zolemera ndipo tikubwera ndi mitundu yatsopano chilimwe komanso Iridescent, 3M yowunikira kuti muthe kuthamanga pakati pausiku ndi zina zambiri.

Ndipo ndi izi, tiwonana Lachinayi lotsatira nthawi ya 2:00 masana. USA Eastern Time, chikondi chopenga ndi mtendere. (nyimbo zofewa)

Kodi masiku 21 adadulidwa?

Pulogalamu yaKudula Tsiku la 21Ndondomeko yazakudya komanso zolimbitsa thupi zomwe zimapangidwa kuti zithandizire kukhala ndi thanzi labwino, kudula mafuta, komanso kulimbikitsa kuwonda. Vulani mafuta mthupi lanu ndikujambula mawonekedwe abwino milungu itatu yokha! Vulani mafuta mthupi lanu ndikujambula mawonekedwe abwino milungu itatu yokha!

Hei, kulimbitsa thupi lero kumangotenga mphindi 13 ndipo kumagwira ntchito mthupi lanu lonse. Mutha kuchita masewera olimbitsa thupi tsiku lililonse ngati mukufuna chizolowezi chofulumira komanso chothandiza, kapena mutha kuchita izi ngati gawo la pulogalamu yanga yaulere yamasabata awiri. zomwe mungapeze apa.

Tsopano pulogalamuyi ndi yaulere. Musaiwale kuswa ngati mabatani olembetsa komanso kuyambitsa zidziwitso. Ndipo ngati mukufuna kutenga nawo mbali pavutoli musaiwale kusiya ndemanga zakukula kwanu kapena kugwiritsa ntchito hashtag yanga pa Instagram kapena ngakhale kupanga nkhani ya YouTube ngati atsikanawa kuti tithandizane ndikuyamba.

Chabwino, tili ndi magawo atatu a masewera olimbitsa thupi asanu ndi awiri, mphindi zisanu mpaka khumi zopuma ndi masekondi 15 ampumulo pakati pa seti. Tiyeni tiyambe ndi okwera mapiri a crossbody. Bweretsani bondo lanu pafupi ndi chigongono chanu momwe mungathere, kuti muzitha kusuntha.

Kuti cholinga chanu chiziyenda bwino, kumbukirani kupuma, kuyambitsa ma glute anu, ndikuonetsetsa kuti maziko anu ndi olimba. Timapuma pang'ono pamphindi zisanu kenako timakhala ndi ma burpees kenako. Mutha kupanga ma burpee pafupipafupi kapena kuwonjezera kukankha ngati mukufuna.

Onetsetsani kuti mukuchita bwino (ly) osati pamatelere oterera. Chifukwa cha zotsika ingotengani zabwino ndikuchedwa. Timatenga tchuthi chachiwiri cha 10 ndipo chotsatira ndi mawondo akutali.

Onetsetsani kuti maziko anu atsegulidwa ndikubweretsa mawondo anu m'chiuno mwanu, chitani izi mwachangu komanso mosamala, ndikumbukira kupuma. Kuti muchepetse, ingobweretsani mawondo anu popanda kulumpha. Chotsatira timakhala ndi squats mkati ndi kunja.

Khalani pansi pomwe mukugwirizana ndi ma glute ndi pachimake, kenako ndikubwerera mmbuyo ndikubwereza. Onetsetsani kuti ma glute anu akumenyera ndipo msana wanu sulowerera ndale. Kuti muchepetse mphamvu, mutha kuchita squat popanda kulumpha.

Chabwino, kenako tidzakweza ndi Mountain Climber. Yambani ndikukankhira ndikuchita mapiri awiri ndikubwereza. Ngati simungathe kuchita pushups, mutha kungokwera mapiri kapena ma pushups okha.

Chilichonse chomwe mungakonde bwino, kudumphadumpha kumakhala kotsatira. Awa ndi masewera olimbitsa thupi kwambiri osungitsa kugunda kwa mtima wanu. Onetsetsani kuti mwadumpha kwambiri, koma khalani otetezeka anyamata, izi ndizofunikira kwambiri.

Pazovuta zochepa, mutha kuzichita popanda kulumpha. Zochita zomaliza za Set 1 ndi Spider-Man Plank. Izi ndi masewera olimbitsa thupi kwambiri, choncho pitirizani anyamata, mutha kuchita izi! Ndipo ndiwo mathero a sentensi 1.

Tili ndi nthawi yopumula yachiwiri 15 kapena mutha kutenga mphindi yopuma pang'ono ngati mukufuna ndipo tiyambitsa seti yachiwiri ndi zokutira. Yambani podutsa mwendo umodzi ndikukhudza chiuno kapena bondo lanu ndi dzanja lanu, kuyamba pang'onopang'ono ngati mwayamba kumene izi chifukwa zitha kukhala zovuta poyamba, koma zidzakhala zosavuta pambuyo mozungulira koyamba Pazovuta zochepa, ingobweretsani bondo pamalo apamwamba. Chotsatira tili ndi Plank Jacks ndichabwino kwambiri pachimake chanu, onetsetsani kuti kuphulika kwanu sikukugwa kapena kutsika ndipo mutha kuchita izi popanda kulumpha.

Chotsatira tili ndi mapapu osinthika kuti tikwaniritse miyendoyo. Onetsetsani kuti mukutsina pachimake ndipo bondo lanu lakumaso silidutsa zala zakumaso. Ndipo chotsatira, tidzakhala bwino ndi kulumpha mapapu.

Onetsetsani kuti mwafika mofatsa ndipo onetsetsani kuti simukuvulaza akakolo anu. Chifukwa chake ngati simungathe kulumpha, ingopitirani patsogolo ndi kumbuyo kapena kumbuyo. Chotsatira ndi thabwa lokwera-ndi-kutsika.

Uwu ndi masewera ena olimbitsa thupi apamwamba, ndipo kwa Keep Going Guys tatsala pang'ono kumaliza ndi kukhazikitsa awiri! Chotsatira tili ndi Triceps Toe Touch. Gwirani chala chanu ndi dzanja linalo, onetsetsani kuti mumagwiritsanso gawo lanu. Zochita zomaliza za seti yachiwiri ndi ma burpees kupitiliza anthu, tili pafupi! Ndipo ndiko kutha kwa chiganizo chachiwiri! Tili ndi mphindi 15 kapena mutha kupuma pang'ono ngati mukufuna ndipo timayamba komaliza ndi matabwa ochepa okhala ndi ma hop.

Pitani kumanzere kenako kumanja ndi mapazi onse awiri. Izi zikukulirakulira tsopano, koma mutha kuzichita ndikusunthira mwendo umodzi mbali imodzi kuti musavutike kwenikweni. Tsopano tili ndi ma jump olumpha.

Chitani izi mwachangu komanso mosamala komanso pazotsika mutha kuzichita popanda kulumpha. Chotsatira tili ndi Mapapu Otsatira otsatiridwa ndi Curtsy Lung. Khalani m'chiuno mmbuyo mukamapanga lunge mbali, kenako bweretsani miyendo yanu kumbuyo ndikuchita lunge.

Uku ndikulimbitsa thupi kwenikweni kwa ntchafu zanu zamkati ndi zakunja. Tiyeni tichitenso zomwezo kutsidya, tiyeni tichite zomwezo! Tatsala pang'ono kufika! Chotsatira tili ndi Heisman's, yomwe ili ngati bondo lalitali ndikulumphira m'mbali. Chifukwa chake tulukani kumanzere, kenako bweretsani bondo lina, ndikubwereza mbali inayo.

Katundu wochepa, mutha kutenga sitepe kumanzere kapena kumanja m'malo mwake. Tili ndi Crunch Wanjinga pambali pantchito yomwe imayika abs pamagongono otsutsana ndikufinya abs. Kumbukirani kupuma, ndipo tatsala pang'ono kumaliza ndi akatswiri.

Watsala mmodzi yekha! Ndipo masewera omaliza ndi bondo lokwera. Perekani zonse zomwe mungachite pomaliza masewera olimbitsa thupi, mutha kuchita izi, ndipo osachita chilichonse mutha kungozichita osadumpha. Awa ndi anthu olimbitsa thupi ndikhulupilira kuti mwasangalala nawo! Khalani omasuka kugunda masewerawa m'mawa uliwonse kapena nthawi iliyonse yomwe ingakukomereni kuti mugwire batani la Like, lembetsani ndi kuyambitsa zidziwitso, ndipo tikuwonani m'nkhani yotsatira.

Tsalani bwino!

BJ gaddour ndi ndani?

BJ Gaddourakutumikira monga Director wa Fitness wa mtundu wa Men's Health. Komanso ndi mlembi wa Thupi Lanu Ndilo Barbell Wanu komanso wopanga ma DVD 7 olimbitsa thupi, kuphatikiza MetaShred, MetaShred Extreme, SpeedShred, 10-Minute Torchers, Bodyweight Muscle Burners, Bodyweight Cardio Burners, ndi Body Battle.

RYAN: WOLEMBEDWA WA UTHENGA WABWINO WA BANTHU BJ AMAKHALA OKULIMBITSA KWAMBIRI NDIPONSO KUCHOKA. TERESA: TSOPANO NDIYE WAMODZI WABWINO KWAMBIRI PADZIKO LONSE NDI COVERMODEL YA MWEZI UNO YA ANTHU. RYAN: TAKULANDIRANI KU CT STYLE.

WABWENZI, APA KWA SEHIRTYAN KUTI SEHIRTYAN A SIZE WAPAKATI. KODI MUNAYAMBA KUYENDA BWANJI? NGATI MUKUFUNA KUTI MUWONETSE MITU YA NKHANI, SIMUFUNIKA KUVALA NKHANI YANU NDI MUTHANDIZA WINA. CHIKULU KWAMBIRI CHINTHU CHOPANDA CHAKUDYA CHABWINO NDIPO CHOSAVUNDULIDWA CHIMENE CHILI.

KUSINTHA ZINTHU ZIMENE ZIKUKUGWIRITSANI PEZANI NJIRA ZOPHUNZITSIRA KUSINTHA KWA HEMIN. RYAN: NDI NKHANI YABWINO YABWINO.

SINUYO WOYAMBA PA NKHANI ZONSE ZA WOLEMBEDWA KWA INU. AKUTHANDIZA KUTI MUDZIWE ZOFUNIKA. RYAN: NGATI MUNAUZA ANTHU AMENE ADZAPITILIRE KU COLLEGE NDI IZI, MUDZAKHALA PANTHAWI YOTHANDIZA ANTHU TSIKU LIMODZI, MUDZAFIKIRA, ndi gawo la zomwe timachita kundilimbikitsa KUTI NDISinthe, KULIMBIKITSITSA KUTI ASAMUKE ZAMBIRI NDIPONSO KULIMBIKITSA ZIMENE MULI.

NTHAWI ZINA ZIMASANGALALA MU OFISI NDIPO NDIMAYESA KULIMBIKITSA NTHAWI ZONSE. RYAN: NDINAKHALITSIDWA KWAMBIRI MUKASINTHA THUPI LANGA KWA ANTHU ENA.

TILI NDI Dongosolo LATSOPANO. NGATI WAMUNTHU WANTHU WOLEMEREDWA, DZIWANI ZIMENE ZIKUFUNA KUSINTHA MALO ANU OGWIRITSA NTCHITO, TATAYIKIRA MUNTHU M'CHAKA CHATHA NDIPO TINGATAYE MAPONDI A 100 PANYUMBA, PANYUMBA YA HOTELE. RYAN: KODI MUNGATSATSIRE MALANGIZO OSinthidwa? .

COM. Dongosolo LANGA LATSOPANO Losintha Thupi Lanu NDI KUKWANITSA KULIMBIKITSA KWABWINO KWA MOYO WANU WONSE WOMWE MUKUPHUNZITSA MAFUNSO NDI NJIRA YABWINO Idzakubweretserani Munjira Yoyenera. MULI NDI MOYO WONSE KULIMBIKITSA ZIMENE MULI NDI KUKHALA NDI ZOTHANDIZA ZOTHANDIZA ZIMENE MUKUFUNA KUKHALA BEVIVACIO M'ZAKA ZANU ZA ​​GOLIDI.

TIKUKHALA NDI COUP KUTI TICHITE ZOKHUDZANA. NDINE WOTSATIRA KWAMBIRI WA Dongosolo LIMENEZI. NDI CHATSOPANO CHATSOPANO NDIPO CHIDZASONYEZA MASO ATHU.

RYAN: Zikomo chifukwa cholowa nafe. NDI ZONSE ZABWINO CHIFUKWA ZIMASINTHA. ZIKOMO Lolani kuti mugawane mbiri yanu yopambana.

GUMAKE S AKUWONETSE.

Kodi mumang'amba bwanji masiku 21?

TSIKU 21 ZABWINONDI JUMP YOYAMBA KUKHALA MOYO WABWINO NDI NTCHITO YONSETSIKUNDI CARDIO NTCHITO YA NKHANI 3-5 NTHAWI YA MLUNGU. Inde, ntchito iliyonsetsikupita kokayenda, kucheza mphindi 30 kapena kuposerapo kuyeretsa, kapena kusewera. Kuphatikiza pa ntchitoyi muyenera kumaliza kulimbitsa thupi kwa mphindi 30-60 katatu pasabata.

Zotani pamenepo othamanga apamwamba? Ndi Chris Heria. Takulandilani ku nkhani ina kuchokera ku Official ThenX. Lero tili kunyumba kwanga chifukwa m'mawa uliwonse ndikukuwonetsani chizolowezi chodumulira. (nyimbo zamagetsi zamagetsi) Ndipo nthawi iliyonse ndikagwiritsa ntchito masewera olimbitsa thupi am'masiku otsika, ndimakhala wolimba kwambiri ndipo minofu yanga imadzaza tsiku lonse ngati kuti ndangomaliza kumene kulimbitsa thupi.

Ndipo pochita chizolowezi cham'mawa uno, simudzangotentha mafuta, mumalimbikitsanso minofu ndikuwonjezera mphamvu tsiku lililonse, komanso mudzaphunzitsa thupi lanu kukhala lokonzekera kuchita nthawi zonse. Chifukwa chake chizoloŵezi chofulumira ichi chimakhala ndi zolimbitsa thupi zisanu ndi chimodzi zothandiza. Yoyamba ndi Low Plank kupita ku High Plank kwa masekondi 45 (nyimbo zamagetsi zopanda phokoso) - Heria Music - Chabwino, onetsetsani kuti mwapuma bwino.

Lembani mpweya m'mphuno mwanu, tulutsani pakamwa panu, ndikufulumizitsanso kupuma kwanu. Osapumira kwambiri kapena mungadzipangire nokha mafuta. Gwirani zolimba zija. - Nyimbo za Heria. - Chabwino, tinali ndi chidwi pang'ono.

Kumbukirani izi mukamachita izi kuti muzisunga nthawi zonse. Musalole kuti chiuno chanu chikhale chokwera kwambiri kapena chotsika kwambiri. Koma khalani otanganidwa kwathunthu ndi thupi lanu panthawiyi.

Kuchokera kumapazi anu mpaka pamapewa anu. Chabwino, tiyeni tifike ku masewera olimbitsa thupi otsatirawa kamphindi. Adzakhala akuba. (hiss) Tipanga 20.

Ndikufuna kuti musunge mayendedwe anu ndikukhala oyenera nthawi zonse. Ngati mukumva kutopa, chepetsani kubwereza kwanu, koma cholinga sikungoyima mukamachita masewera olimbitsa thupi. Ndipo yesetsani kukhala ophulika momwe mungathere pa rep aliyense.

Ngati mutha kukweza maondo anu pazolumpha, zangwiro. Ndipo ngati simungathe, ingopita momwe mungafunire. Tiyeni tiyambe. (nyimbo zamagetsi zopanda phokoso) - Nyimbo za Heria.

Nyimbo za Heria. Nyimbo za Heria. - Chabwino.

Tiyeni tibwezeretse iyo pansi. Chotsatira tili ndi matabwa ammbali, mmwamba ndi pansi. Mukufuna kugwira pachimake.

Tikhala ndi mchiuno mwathu ndikumapita, 25 Tsopano ndikudziwa kuti mwatopa ndi ma burpe amenewa chifukwa chikhala ngati nthawi yopuma. Chifukwa chake yesetsani kuyang'ana pa chidule. Nthawi iliyonse mukadzuka, finyani mwamphamvu momwe mungathere. (nyimbo zamagetsi zamagetsi) - Heria Music. - Chabwino, tsegulani.

Onetsetsani kuti mwazama kwambiri. Yambitsani malo otsetsereka awa. Kankhirani mmwamba.

Pezani chidule chonse. - Nyimbo za Heria. - Chabwino.

Chotsatira, tichita pushups zophulika. (Hiss) Ngati mukufuna mphindi, pitirizani kupuma. Koma musayembekezere motalika kwambiri chifukwa mukufuna kuti mtima wanu ugwere kwambiri.

Izi zikuyenera kukhala zamphamvu kwambiri. Tikupitilira 25 Pushups, Ngati muli ndi vuto ndi gululi lomwe likuphulika momwe mungathere pitirizani ndi pushups wamba. Ingowapangitsani kuti aziphulika momwe mungathere nthawi zonse kuyamba ndi kuphulika kwa mawondo kenako ndikupita patsogolo.

Tiyeni tipite ku 25 (nyimbo zokhazikika zamagetsi) - Heria Music. Nyimbo za Heria. - Chabwino.

Ikupitirira. Tili ndi osintha mapiri. Gawo lotsatira ili tiwonjezeranso kugunda kwa mtima wathu (kulira) ndikuwonjezera mphamvu.

Zachidziwikire, ngati mukufuna kupuma, chitani choncho. Pafupifupi masekondi 15. Osapitirira masekondi 30.

Ndipo mukamachita izi, onetsetsani kuti simulekeza. Mutha kutsitsa, koma simungayime. Nazi.

Kwezani bondo limodzi. Pitani ku linalo. (Nyimbo zamagetsi zamagetsi) Chitani zomwe mukufuna.

Pumirani kudzera m'mphuno mwanu ndikutuluka pakamwa panu. Onetsetsani kupuma kwanu. Osapumira mofulumira.

Ndipo pamene mumazungulira kwambiri, mumakhala pachimake. - Nyimbo za Heria. - Chabwino.

Tidakali ndi masewera olimbitsa thupi awiri otsala. Tikhala pampando wansalu wamiyendo. Masekondi 45, osataya mtima. (mosalekeza nyimbo zamagetsi) - Heria Music. - Ngati mukumva chonchi, 'Mukatopa mutha kungokhalira kugwira malowo, kapena mutha kungoyenda pang'onopang'ono.

sauna isanakwane kapena itatha masewera olimbitsa thupi

Koma musayime. Ndicho cholinga chachikulu cha maphunzirowa. Finyani mtima wanu, finyani chilichonse.

Tili pafupi kulimba momwe mungathere. Chabwino, tsopano ingogwirani udindo, manja patsogolo, ndicho chogwirira ngalawa. (kutsitsimula) Tikulitsa izi. (nyimbo zamagetsi zopanda phokoso) Khalani otanganidwa kwambiri.

Onetsetsani kupuma kwanu. - Nyimbo za Heria. - Ngati mukumva ngati mukugwa, mutha kudzikoka nokha, kukokera pamodzi, kukoka pamodzi, kubwereranso, kufinya pachimake.

Chabwino, masekondi angapo apitawa. Gwirani mwamphamvu. Chabwino.

Umenewo unali ulendo woyamba wazolowera. Chifukwa chake ndipitiliza kumaliza chizolowezi ichi maulendo ena atatu. Izi zimandipatsa maulendo anayi pomaliza ntchitoyi.

Onetsetsani kuti mukuyamba kuchita izi m'mawa uliwonse. Ndipo ngati mumakonda maphunzirowo, ndiye kuti mwa njira zonse yesani batani la Like. Ndemanga pansipa.

Mundidziwitse zomwe nkhani yotsatira ikunena ndikugawana nkhaniyi ndi mzanga yemwe akuyesera kuti nyumba yawo ikhale yodetsedwa. Ndipo zowonadi ngati simunakhalepo kale, lembetsani chifukwa timatumiza Lamlungu lililonse nthawi ya 8:00 masana.

Nthawi Yakum'mawa ku US. Ndipo ngati mungayankhe mkati mwamphindi 30 zoyambirira zodutsa mukhala ndi mwayi wokhala ndi ThenX -Equipment yaulere kuti mupambane. Ndipo kumbukirani kusunga kulimbitsa thupi kwanu pafoni yanu komanso kwa m. kapena kulimbitsa thupi monga chonchi kuti mukhale ndi moyo wabwino kwambiri, kenako lembani ku ThenX.com tsopano, khalani membala ndikukhala ndi mwayi wopeza mapulogalamu athu onse ophunzitsira, maupangiri amachitidwe ndi kulimbitsa thupi tsiku ndi tsiku zomwe zingakusokonezeni Tsitsani pulogalamu ya ThenX kuchokera App Store kuti tizichita nawo kulimbitsa thupi kwanu kulikonse komwe mungapite ndi kulowa nawo mamiliyoni ena othamanga a ThenX padziko lonse lapansi omwe akusintha miyoyo yawo lero.

Ndi Chris Heria. Ulalowo ulinso m'mafotokozedwe pansipa.

Ndipo nditsatireni pa Instagram. Nthawi zonse ndimapanga raffle pafupifupi chilichonse positi. Ngati Kotero ngati mukufuna mwayi wokhala nawo mu izi, onetsetsani kuti mukunditsatira.

Pomaliza, ndisanapite, gulu la ThenX ndi ine tidzakhala tikupita ku Barcelona, ​​Berlin ndi Rome. Ngati inu Ngati mukufuna kutenga nawo gawo pazomwe timachita zolimbitsa thupi, ndiye kuti pitani ku ThenX.com/blog/events ndikulembetsa nthawi yomweyo tonse tisanatengere.

Ndipo muli ndi malingaliro amenewo, zikomo powonera. Tionana Lamlungu lotsatira nthawi ya 8:00 masana.

USA Nthawi Yakummawa. Chikondi chopenga, mtendere. ♪ Mverani pomwe pano (nyimbo zachisangalalo za hip-hop) Amayi ocheperako, zoyipa I Momwe ndimakupangitsani kumva kuti mwangopeza chikwama Ndalama ya Gucci yomwe mukudziwa kuti ndikuyesera sindiyesa kudzitama, ndimayesa osadzitama ♪♪ Ndine 'wodekha, wodekha money Ndalama zimabwera zikafuna ♪♪ Ndipilira ♪ (nyimbo zosangalatsa)

Kodi masiku 30 amadulidwa?

Nayi mfundo yakeKuwaza Tsiku 30onaninso: Si njira yanthawi yayitali. Koma mkatiMasiku 30Mosakayikira mudzayamba kuwonda ndikuwona zotsatira. Makamaka ngati mukungoyamba kumene kulimbitsa thupi.05/14/2020

Kodi dongosolo lamasiku 30 logawanika ndi liti?

Pulogalamu yaKuwaza Tsiku 30ndi pulogalamu yolimbitsa thupi yopangidwa ndi wophunzitsa munthu wotchuka Jillian Michaels. Amakhala nditsiku ndi tsiku, Mphindi 20, kulimbitsa mwamphamvu kwambiri kwachitikaMasiku 30 mkatimzere ndipo akuti amakuthandizani kutaya makilogalamu 9 pamwezi.06.17.2019

Kodi ndingathe kutaya mapaundi 20 pamwezi?

Mwachidule, inuakhoza kutaya mapaundi 20zingapomiyezimwa kudya ma calories ochepa kuposa inuchitanitsopano ndikuchita masewera olimbitsa thupi mwamphamvu kwa maola atatu kapena asanu pa sabata pogwiritsa ntchito kulimbana, maphunziro apakatikati, ndi maphunziro a Cardio.04.04.2017

Ndi kulemera kotani komwe mungataye pamwezi?

Gawani pa Pinterest Kudya zizolowezi ndi masewera olimbitsa thupi ndi gawo lofunikirakuondabwinobwino. CDC imanena kuti munthuangathemosamala komanso moyenerakutayapafupifupi 12 lb sabata. Kutengera manambala amenewo, mumwezi, munthuakhozabwinobwinokutaya48 lb.07/13/2020

Ndi zakudya ziti zomwe Jillian Michaels amalimbikitsa?

Amadya nthawi yake tsiku lonse, amayang'ana kukula kwa gawo, amawerengera zopatsa mphamvu, ndipo amayang'ana kwambiri zakudya zonse.Michaelsamapewa zakudya zopangira kapena zopaka komanso chakudya chamafuta chambiri koma iyeamachitaadzilolere azisangalala pang'ono tsiku lililonse.26. 2018.

Ndingatani Kutaya 50 lbs pamwezi?

Muyenera kudula ma calories 3,500 kuchokera pazakudya zanu mpakakutayaPawundi imodzi yamafuta ochepetsa mafuta opatsa mphamvu 1,000 patsiku amafanana ndi awirimapaundiof kuwonda sabata. Ndi kuonda awirimapaundipa sabata, mudzaterokutaya mapaundi 50m'masabata 25, kapena ochepera pang'ono asanu ndi limodzimiyezi.

Kodi pali dongosolo lamasiku 21 la chakudya?

6 Dongosolo la Chakudya cha 21-MeTaShreD lomwe lingamveke ngati lambiri. Koma mudzawona kuti ndizabwino. Maphunziro aposachedwa awonetsa kuti si mafuta omwe amalimbikitsa mimba yanu, koma ma calories ambiri-nthawi.

Kodi masewera olimbitsa thupi a masiku 21 ndi ati?

Mizere, ma curls, makina osindikizira, ndi squats ndizomwe zimachitika masiku ano. Pali magawo asanu ndi limodzi a masekondi 20 ogwira ntchito ndi masekondi 10 opuma. Ili ndiye thupi lathunthu lamthupi lokhala ndi thupi lolemera pang'ono lowonjezeredwa pakusakanikirana.

Kodi mlengi wazaka 21 za metashred ndi ndani?

THE 21-DAY METASHRED idapangidwa ndi Men's Health Fitness Director BJ Gaddour, CSCS. Nthawi zonse samawoneka motere! “Nthaŵi ina ndinali wodula mapaundi 275 ndipo ndinali kuvala mathalauza a mainchesi 44. Lero, ndili ndi mapaundi 225, ndipo kuchuluka kwa mafuta mthupi langa kuli manambala amodzi.

Mafunso Ena M'Gululi

Njira zapanjinga - kuyankha mafunso

Kodi njinga yamoto yabwino kwa oyamba kumene ndi iti? Mabasiketi abwino kwambiri oyamba kumene oyamba kumene Zolimba zosewerera zomwe zitha kutenga njira iliyonse. Orbea Laufey H3. Cholumikiza cholumikizira njira yodulira. Vitus Escarpe 29 CR. Commencal Meta HT AM Chiyambi. Mwapadera Chisel Comp. Chizolowezi cha Cannondale 4. Vitus Sentier 29 VR. Ulendo Roscoe 8.23 ​​июн. 2021 г.

Kuyenda panjinga pangozi - mayankho omwe angakhalepo

Kodi kupalasa njinga kuli koipa pamtima panu? Kuyenda njinga pafupipafupi kumalimbikitsa komanso kumakulitsa mtima, mapapo ndi kuzungulira kwanu, kumachepetsa chiopsezo cha matenda amtima. Kupalasa njinga kumalimbitsa minofu ya mtima wanu, kumachepetsa kupuma kwamphamvu ndikuchepetsa mafuta m'magazi.

Momwe mungathamangire pa njinga - mayankho ogwira ntchito

Kodi ndingatani kuti ndizithamanga kwambiri? Nazi njira 7 zomwe mungasinthire liwiro lanu panjinga: 1 Bend ndi nkhupakupa. Vuto lalikulu lomwe aliyense wanjinga yatsopano amakumana nalo ndikuthana ndi mphepo. 2 Mverani nyimbo zabwino. 3 Yendani pagulu. 4 Pumpani matayala anu. 5 Limbani mabuleki pang'ono. Yendani mopita pakati. Valani zovala zoyenera.10 авг. 2019 г.

Israeli akuyamba kupalasa njinga - wowongolera wamkulu

Ndani ali ndi gulu loyambira kupalasa njinga ku Israeli? Sylvan Adams

Masewera apanjinga zamayendedwe - mayankho ndi mafunso

Kodi ndikufunika masewera olimbitsa thupi panjinga? Kwa oyendetsa njinga zamsewu ambiri, masewera olimbitsa thupi otsika pang'ono ayenera kukhala okwanira. Ngati mukuyendetsa njinga yanu pamisewu ndi singletrack yakomweko, bulasi yamphamvu kwambiri iyenera kukupatsani chithandizo choyenera. Kukula kwa Bust kumadziwitsanso mulingo wothandizidwa womwe mukufuna kuchokera pamasewera anu amasewera. 17 февр. 2021 г.

Jersey ya Castelli - mayankho wamba

Kodi Castelli ndi mtundu wabwino wanjinga? Ngati pali mtundu umodzi wazovala mu RCUK100 yomwe siyenera kuyambitsa, mwina ndi Castelli. Amakhala akupanga zida zamagalimoto zabwino kwa nthawi yayitali kuposa pafupifupi aliyense wamasewera ndipo zina mwazinthu zomwe adatulutsa mzaka zaposachedwa zatsegula njira yamagulu atsopano azida.