سوتانی 🔥 ماسولکە @لەش جواني💪🏻🏋️‍♂️

لەش جواني💪🏻🏋️‍♂️ | United States America (US)

Create: 2021-07-19 Update: 2025-04-07 03:13:00

سوتانی 🔥 ماسولکە
هەبونی نەقس لە گەشەی هەندێ ماسولکە.
ڕوو ئەدات لەبەر چەند هۆکارێک :

1- پێ نەگەیشتنی بڕی تەواوی پرۆتین و کاربۆهایدرات وە چەوری بەسود بۆ ماسولکەکان

2- زیاد لە پێویست کاردیۆ

3- وەرزشکردن بە کێشی سوک و گرنگی نەدان بە کێش زیادکردن بۆ ماوەیەکی درێژخایەن کەچی ئەتوانێت کێشی زیاتریش بەکاربێنێت

‏4- وەرنەگرتنی پشوی پێویست و بێ گوێدانە پشو بە گشتی هەم لە ناو یاری و لە نێوان سێت و یاریەکان و هەم لە هەفتەکەدا

‏5- بەرزکردنەوەی کێشی زیاد لە پێویستی لەش و وە تەرکیز لە دەستدان و ئەنجامدانی بە شێوەیەکی ناڕێک

‏6- وەرزشکردن بە پچڕ پچڕی و دابڕانی زۆر

7- ئەنجامنەدانی خۆگەرمکردن پێش وەرزش کردن وە لێک راکێشانی ماسولکەکان

‏8- بەردەوامبوون لەسەر یەک جۆر کۆرسی یاری بۆ ماوەیەکی دورو درێژ

9- کەم خەوی و شەونخونی و مانەوە تا درەنگانی شەو..
کامە ژمارەی لە تۆ دا هەیە؟؟!

لەش جواني💪🏻🏋️‍♂️

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لەش جواني💪🏻🏋️‍♂️

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