sida loo bilaabo gymka iyo dietka/ cuntada wanagsan adigoo quit gareynayn mudo gaaban kadib

gymka, dietka, cuntada, jimicsiga, jirdiska iyou cafimaadka guud

[@YtWork-gs6bf]

Sxp intee kaala soo xiriiraa ❤

[@abdullahiahmed2409]

Halkee lagaala soo xiriiraa walaal

[@mohsobiye6102]

Cuntooyinka baalka leh marka la isku shiido maloo isticmaali karaaa gymka

[@coachzen88]

Haa walal, cuntooyinka baalka leh way wanagsanyihiin hadii lagu shiido balka oo an laga sarin, maxaa yelay fiber wax ladho oo caloosha iyo caafimad guud uu wanagsanbaa kujira.

[@yaasinmuniir1643]

Asc wall waxn jeclhy oo xisaya chemta riyadayduna wa chem weyan misankyguna wa 58
Chem ayan glo is qory 15 casho ayan mrka aday aya misankygi isdhimy oo waxa iga dagay 3 kiilo
Mrkasan dayey oo jojiyey ee ila tali wal misankygana ina kordhiyo rabaaa 🙏

[@coachzen88]

Mizankaagu mabadno walal, markii aad cuntada iska saxdid, gymkanan bilowdid waxaa fiirisaa siyaabaha kale oo jidhkaagu isku bedelayo sida murqaha, dhexda, iyo calosha oo kale. Inta badan markii qofku markuu billabo gymka cunto wanagsana cuno murqaha jirkan way badanayaan, baruurtun hoos ayay u dhacaysaa, taasina waxay keeni kartaa inuu miizaanku uusan hoos udhicin amaba uu kordho.Taasina waa wax fiican

[@elmitech]

Kusoco bro we need that

[@mohsobiye6102]

Cuntada baalka leh Maloo cuni karaaa sida digirta garowga

[@coachzen88]

Haa walal cuntada baalka leeh aad bay uuficanthay oo waxa ku badan fiberka oo dheef shiidka caafimadkiisa u wacan. Dikirt khasantan protein ayaa kabuuxa waxaan kuhaboon in lala cuno sida bariiska oo kaleh.

[@abokoryare37]

🔥

[@zhuceyparahman914]

Adigo mahaD Zan wll Ani gimyka 2bil ayaan isticmalaH Lakin Aqapad ayaaa i hayzata waana madax Xanuun Heeer WaxaN GaaadhaY Jiimki izka Daaayo maxaD Taloo isiin laHaYD Wllll 😢

[@Cusbo888]

Hurdada iska sax sxp

[@mohamedabdullahi9864]

Zxb dadka catada ah jiim ma samaynkaraan

[@coachzen88]

haa way samayn kartaa. 3 ilaa 4 maalin ayaad qadaysaa culayska intii aad awoodid. Malamaha kalana wad nasanaysaa. maxaa yelay nasiinadu wax jirkaaga siinaysaa fursad uu murqa kudhiso.
Sido kale waxaad cunaysaa cunto badan oo fiican (nutritious foods). waxaa ahanaysaa (Caloric Surplus ) oo ah inaad cuntid calories/enerji kabadan inta uu jirkaagu u baahanyahay

[@farxaanabdixakin9416]

Sxb xagee kalasoo xiriraah

[@muzamilali2949]

Thank

[@asmaahmed2505]

Asc wll jasakallah plz waxad I sheegtaa gabdhaha mrkay bilaabayaan gymka cuntada ugu fiican eey cuni karaan iyo suppliments ka adoo raaliya thanks

[@coachzen88]

wcw. Dumar iyo raga jirkooda iyo cunto ayuu bahanyahay. Marka jymka bilaabaysid iyo markastaba waxa jidhku ubahanayahay cunto nafo leh waliba mida proteinka kubadanyahay, sida, chicken breast, ukunta, iyo hilibka nuucayadiisa kale.