tag:blogger.com,1999:blog-1714759357818706422024-03-19T05:46:15.052+03:00OK BODY SHAPEHii ni blog mahususi kwa mazoezi ya viungo ambayo ni muhimu kwa afya zetuomary swaihttp://www.blogger.com/profile/06319408912063103322noreply@blogger.comBlogger242125tag:blogger.com,1999:blog-171475935781870642.post-18209577116837334612019-05-24T16:31:00.000+03:002019-05-24T16:31:18.282+03:00KWA NINI UNAFANYA MAZOEZI KATIKA MAISHA YAKO YA KILA SIKU<h4>
<span style="font-size: large;">Mara nyingi katika maisha ya binaadamu yeyote anatakiwa kufanya mazoezi japo mara tatu kwa wiki. Hii ikiwa ni hali ya kawaida kabisa</span> <span style="font-size: large;">kwaajili ya kuondoa mafuta yalozidi mwilini mwako na pia hukusaidia kujenga kuta za misuli ya moyo wako kwa kutembea haraka au kukimbia pia hukusaidia kutumika sukari ya mwili wako kuepukana na maradhi yatokanayo kutofanya mazoezi.</span></h4>
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<span style="font-size: large;">Ni muhimu sana kufanya mazoezi katika maisha yako kuepukana na maradhi mbalimbali.<span style="font-size: large;"></span></span></h4>
omary swaihttp://www.blogger.com/profile/06319408912063103322noreply@blogger.com0tag:blogger.com,1999:blog-171475935781870642.post-66929604758702882842018-02-02T16:54:00.001+03:002018-02-02T16:54:42.053+03:00MAZOEZI MBALI MBALI BAADA YA UKARABATI UDSM GYM<h4>
Baada ya ukarabati mubwa wa gym hall ya udsm mazoezi yameanza kama kawaida.</h4>
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Mara nyingi nasisitiza mazoezi ni muhimu kwa kila mtu ambaye anauwezo huo wa kufanya mazoezi japo mara tatu kwa wiki ili kuondoa mafuta yalozidia mwilini mwako ambayo husababisha maradhi usotarajia.</h4>
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Mashine ya kukimbilia treadmill<br />
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Mazoezi ya miguu unavyoanza na kumaliza<br />
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Step cardio ya style mbalimbali<br />
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Mazoezi mbali mbali yakiwemo kukimbia na Aerobics</div>
omary swaihttp://www.blogger.com/profile/06319408912063103322noreply@blogger.com0tag:blogger.com,1999:blog-171475935781870642.post-80421130843524594352017-12-13T17:03:00.000+03:002017-12-13T17:03:35.127+03:00UMUHIMU WA KUNYWA MAJI WAKATI WA MAZOEZI NA MWISHO WA MAZOEZI<h4>
Maji ni muhimu sana pindi ufanyapo mazoezi na baada ya mazoezi kwa sababu ya kupooza joto la mwili wako na kurudisha katika joto lako la kawaida.Nikisemea hivyo wako watu wengi wanaogopa kunywa maji wakati wanapofanya mazoezi, kwa kuzingatia hivyo maji yenyewe yawe baridi na sio ya moto. Kwa hiyo pasenti 60 ya mwili wako ni maji. Pia unatakiwa kunywa maji yasiyopungua lita mbili kwa siku.</h4>
omary swaihttp://www.blogger.com/profile/06319408912063103322noreply@blogger.com0tag:blogger.com,1999:blog-171475935781870642.post-4966661635480784872017-10-10T17:00:00.001+03:002017-10-10T17:00:12.821+03:00MAZOEZI MBALIMBALI YA KUONDOA TUMBO<h4>
Mara nyingi tatizo la tumbo huwa ni changamoto kubwa kwa watu wengi kukimbilia kufanya mazoezi ili kuondoa hilo tatizo la kuwa na tumbo kumbwa.</h4>
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Hapa nakupatia namna ya kufanya zoezi ukiwa nyumbani au sehemu yoyote utaweza kufanya haya mazoezi.</h4>
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Mazoezi ya tumbo namna inavyoanza na kumalizi<br />
unanyoosha mikono nyuma kichwa chini na<br />
ukinnyanyuka unagusa magoti ulokunja<br />
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Hili zoezi linalingana kama la kwanza lakini unakuwa<br />
umenyoosha mguu na mikono ukinyanyuka unagusa goti.<br />
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Zoezi hili linaonyesha unavyoanza na kumalizia<br />
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Zoezi la upande wa mbavu picha zikionyesha namna ya </div>
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kufanya zoezi hilo</div>
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omary swaihttp://www.blogger.com/profile/06319408912063103322noreply@blogger.com0tag:blogger.com,1999:blog-171475935781870642.post-42543484337792750132017-08-02T14:27:00.000+03:002017-08-02T14:27:56.145+03:00NINI MAANA YA DAYATI NA FAIDA ZAKE KWA ANAYEFANYA NA ASIYEFANYA MAZOEZI<h4>
Mara nyingi watu hudhani kuwa kufanya dayati ni kutokula kabisa, la hasha hizo ni fikra potofu kwa mwana mazoezi ambazo zimerithiwa na wale ambao hawajui namna au maana ya dayati, Dayati maana yake ni kubadili mfumo wako wa kula kula bila ya mpangilio.</h4>
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Kubadilisha tabia ya kula bila mpangilio na kula kiasi kidogo cha chakula haswa wakati wa usiku ili kuepuka uzito maana nyakati za usiku unakuwa hufanyi shughuli yoyote ile ya kutumia chakula ambacho ulichokula kwa usiku ule hivyo basi kile chakula hubadililika na kuwa mafuta na kwenda kujikusanya sehemu mbalimbali ya mwili wako. Kwa wale ambao hawafanyi mazoezi hupata shida ya kuongezeka uzito mara kwa mara.Kama unataka kupungua uzito punguza chakula unachokula na kula mboga za majani kwa wingi na mtunda kwa ajiliya kuepuka vyakula venye mafuta mengi. Fanya mazoezi japo mara tatu kwa wiki.</h4>
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MAZOEZI AINA MBALI MBALI KWA KUJIWEKA NA AFYA NZURI YA MWILI WAKO</h4>
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Mazoezi ya tumbo kuondoa mfuta<br />
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Zoezi la kunyoosha misuli ya mgongo<br />
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Kufanya mazoezi ya Aerobics kwa ajili ya kupunguza uzito<br />
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Mazoezi ya kutengeneza misuli yako na kuonekana nadhifu</div>
omary swaihttp://www.blogger.com/profile/06319408912063103322noreply@blogger.com0tag:blogger.com,1999:blog-171475935781870642.post-81551532829588047852017-05-24T16:33:00.000+03:002017-05-24T16:33:59.319+03:00MAZOEZI YA KICK BOXING NAMNA YA KUFANYA<br />
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Kuna aina nyingi ya mazoezi kwa ajili ya kukufanya uwe na afya bora na kukupa nguvu mwili wote. Mazoezi haya ya kick boxing ni mazoezi ya kutumia nguvu zako wakati wote ukiwa unafanya mazoezi haya.</h4>
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Pia hukufanya uwe na nguvu zisizoishia pamoja na pumzi yako.</h4>
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Mwalimu Swai akionyesha wanamazoezi hilo</h4>
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zoezi la kick boxing namna ya kuanza kwa </h4>
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kurusha jab kama picha inavyo hapo juu</h4>
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Wana mazoezi wakifuatilia na kufanya zoezi</h4>
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Mwalimu Swai akipita na kuwarekebisha wana</h4>
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mazoezi wa Chuo kikuu cha Dar es salaam </h4>
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<h4>
Mwalimu akionyesha namna ya kupiga jap moja ya zoezi</h4>
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<h4>
Zoezi likiwa linaendelea ni la upper cut ambalo </h4>
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husaidia kuwa na nguvu ya mikono </h4>
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<br />omary swaihttp://www.blogger.com/profile/06319408912063103322noreply@blogger.com0tag:blogger.com,1999:blog-171475935781870642.post-22965444770666284082017-04-08T17:08:00.003+03:002017-04-08T17:08:52.426+03:00KOZI YA WAALIMU WA AEROIBICS YAANZA CHUO KIKUU UDSM 2017<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAKPaWbEeJ0GJ3W15PUt4gZ7_QrhPBq0X0EeWCBwj4s0tDCAWLQaEEcZuhKEdaZ9ObGGZIzCFy7P5_Lp8Nknf8kQJ6qp7MbAREwmmNCAGZVpm29sNWc9oFeuGM5fyERIt29hm9Gjc3FTU/s1600/20170406_091201.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAKPaWbEeJ0GJ3W15PUt4gZ7_QrhPBq0X0EeWCBwj4s0tDCAWLQaEEcZuhKEdaZ9ObGGZIzCFy7P5_Lp8Nknf8kQJ6qp7MbAREwmmNCAGZVpm29sNWc9oFeuGM5fyERIt29hm9Gjc3FTU/s400/20170406_091201.jpg" width="400" /></a></div>
Wanafunzi wa mwaka wa tatu wakiwa katika mafunzo ya awali<br />
ya aerobics <br />
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Wanafunzi wakifurahia mafunzo ya awali ya kozi ya aerobics <br />
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Mkufunzi O.Swai(akiwa kulia mwenye kapero nyeusi)katika<br />
picha ya pamoja na wanafunzi wake wa aerobics 2017.<br />
omary swaihttp://www.blogger.com/profile/06319408912063103322noreply@blogger.com0tag:blogger.com,1999:blog-171475935781870642.post-83212357479341804582017-02-25T21:06:00.000+03:002017-02-25T21:06:55.490+03:00MAZOEZI TOFAUTI YA KISAIDIA SANA KUFANYA UKIWA NYUMBANI PEKE YAKO<h4 style="clear: both; text-align: center;">
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Mazoezi ya tumbo huwa ni muhimu sana kufanya katika maisha ya kila siku, hii ikiwa na maana unakula chakula kila siku na ni muhimu kutumia chakula ulacho kwa kufanya mazoezi. </h4>
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Zoezi la tumbo namna unavyoanza hilo zoezi<br />
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Jinsi unavyomaliza mazoezi ya tumbo kwa kuinuka<br />
upande mmoja hadi mwingine kushika sakafu kama<br />
picha zinavyoonyesha hakikisha unakaza tumbo pindi<br />
ufanyapo zoezi hilo.<br />
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Zoezi la mgongo jinsi unavyoanza kwa mbele<br />
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Zoezi la mgongo kwa upande ukiwa unanyoosha mkono<br />
na mguu mmoja ukiwa kwenye floor. kama picha ilivyo<br />
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<br />omary swaihttp://www.blogger.com/profile/06319408912063103322noreply@blogger.com0tag:blogger.com,1999:blog-171475935781870642.post-65074928602557539502017-01-19T17:28:00.001+03:002017-01-19T17:28:57.211+03:00MAZOEZI BAADA YA MAPUMZIKO YA MWISHO WA MWAKA<h4>
Baada ya mapumziko na kuingia mwaka mpya leo nakuletea mazoezi mchanganyiko baad ya mapumziko kama picha tofauti zikionyesha mazoezi mbali mbali<div class="separator" style="clear: both; text-align: center;">
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Karibuni tena katika mazoezi yetu kama kawaida</h4>
omary swaihttp://www.blogger.com/profile/06319408912063103322noreply@blogger.com0tag:blogger.com,1999:blog-171475935781870642.post-12499548990560234192016-12-29T16:56:00.001+03:002016-12-29T16:56:50.128+03:00MAPUMZIKO YA KUFANYA MAZOEZI NI JAMBO LA MUHIMU<br />
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<span style="font-family: Times, Times New Roman, serif;">Kuna umuhimu wa kuwa na muda wa mapumziko ya kutosha katika kufanya mazoezi, hii ikiwa ni kipindi cha mwisho wa mwaka.</span></h4>
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<span style="font-family: Times, Times New Roman, serif;">Sababu za kupumzika ni kuipa misuli ya mwili kujipanga vizuri na kukuwa. Pia hii husaidia kuuondoa maumivu mwilini na kusaidia mwili kujipanga na kupungua.</span></h4>
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<span style="font-family: Times, Times New Roman, serif;">Sababu ingine nikukufanya uwe na hamu ya kurudi mazoezini baada ya mapumziko ya muda wa wiki mbili. Pia husaidia kujua mwili wako ulivyo kubali kupungua au kujengeka kimazoezi.</span></h4>
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<span style="font-family: Times, Times New Roman, serif;">JAMBO LA MUHIMU NI KUJITAMBUA UNATAKA NINI UNAPOAMUA KUFANYA MAZOEZI AMBAYO HUENDA SAMBAMBA NA MPANGILIO WA CHAKULA.</span></h4>
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omary swaihttp://www.blogger.com/profile/06319408912063103322noreply@blogger.com0tag:blogger.com,1999:blog-171475935781870642.post-26553363967485831562016-11-24T16:14:00.000+03:002016-11-24T16:14:10.565+03:00MLO WA SIKU NI KIFUNGUA KINYWA (A MEAL OF A DAY IS BREAKFAST)<h4>
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<b>Kwa nini nazungunzia Mlo wa siku ni kifungua kinywa' Nikimaanisha kwa wale ambao wanahitaji kujenga miili yao hawana budi kupata chai nzito ikiwa imeshehena matunda,protini ikiwa ni kama nyama kiasi cha nusu kilo asubuhi hii ni kwa ajili ya wale wenye kujenga misuli kwani wanahitaji protini ya kutosha kwa ajili ya kupata virutubisho vya kujenaga misuli.</b></div>
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<b>Halikadhalika awe anapata miilo zaidi ya mitatu nikimaanisha mara tano kwa siku awe anakula .Kila baada ya zoezi unatakiwa kupata aina ya chakula cha wanga, hii ikiwa ni mahitaji ya mjenga misuli anahitajika kula kwa ajili ya kuupa mwili nguvu na kurudishia viambatanino vilivyotumika wakati wa mazoezi.</b></div>
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<b> Mwili uliojengwa kwa mazoezi na kula ipasavyo.(Body Builder)</b></div>
omary swaihttp://www.blogger.com/profile/06319408912063103322noreply@blogger.com0tag:blogger.com,1999:blog-171475935781870642.post-71968191998703963322016-10-12T14:37:00.000+03:002016-10-12T14:37:41.797+03:00MAZOEZI YA KUJENGA MKONO BICEPS CURL KWA KUTUMIA CABLE MACHINE<h4>
Kuna aina nyingi za kufanya mazoezi ya kujenga mikono kwa wakati mwingine unafanya kwa kutumia free weight, kama vile dumbell au barbell.</h4>
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Kwa leo tunaanza na mazoezi ya mkono kwa kutumia cable mashine namna unavyoanza na kumaliza.Mazoezi haya unafanya seti tatu kwa hesabu ya kumi na tano kila mkono</h4>
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Jinsi ya kuanza zoezi la (mkono) biseps curl na<br />
kumalizia kama picha zikionyesha juu na chini <br />
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Baada ya kubadilisha mkono wako nakufanya </div>
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zoezi hilo hilo la biceps curl seti 4x15..</div>
omary swaihttp://www.blogger.com/profile/06319408912063103322noreply@blogger.com0tag:blogger.com,1999:blog-171475935781870642.post-85754564730031726422016-09-13T14:19:00.000+03:002016-09-13T14:19:13.732+03:00MAZOEZI AMBAYO WAWEZAFANYA HATA UKIWA NYUMBANI HASWA KAMA HUJAWAHI KUFANYA MAZOEZI<br />
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Mara nyingi watu hufikiria kuanza kufanya mazoezi pindi akiwa na tatizo la uzito au daktari kamshauri aanze kufanya mazoezi.</h4>
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Mimi nashauri isifikie hapo maana mazoezi ni jambo la muhimu mtu yeyote yule anayekula vizuri na pia ni dawa, hukufanya kuwa mchangamfu wakati wote wa maisha yako.</h4>
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Zoezi hili hapa linaitwa jumping lunge unakuwa<br />
kama unaruka ukirudi chini unakunja goti lako na<br />
unafanya kwa sekunde 30 halafu unabadili miguu.<br />
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Zoezi la jumping lunge kumalizia mguu mwingine<br />
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Picha hizi mbili zikionyesha namna ya kufanya zoezi la tumbo<br />
ukiwa umesimama kwa kuanza mguu wako nyuma na kupandisha<br />
juu huku goti lako limejikunja na mikono yako kwenda nyuma<br />
kama picha ya juu ikionyesha unavyoanza na ya chini ukimaliza<br />
unafanya kwa muda wa sekunde 45 halafu unapumzika na kurudia<br />
tena. <br />
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Zoezi hili linaitwa Side bridge ukiwa umelala upande na </div>
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kunyanyuka juu kwa kutumia mkono mmoja unakaa kwa </div>
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sekunde 30 kama picha inavyoonyesha na kubadilisha upande</div>
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mwingine </div>
omary swaihttp://www.blogger.com/profile/06319408912063103322noreply@blogger.com0tag:blogger.com,1999:blog-171475935781870642.post-27512438419455390802016-08-08T23:43:00.000+03:002016-08-08T23:43:40.218+03:00AINA YA MAZOEZI YA TUMBO NA FAIDA ZAKE KWA MUDA WA DAKIKA 20 TU.<h4>
Yapo aina mbalimbali ya mazoezi ya kuondoa tumbo ambalo limekuwa likisumbua kutopungua.</h4>
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Yafuatayo ni aina mbalimbali ya mazoezi ambayo yanasaidia kwa kufanya kwa muda wa dakika 20 tu.</h4>
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Zoezi la Bicycle crunh ambalo unafanya kwa muda<br />
wa sekunde 60 kama zoezi linavyoonyesha hapo juu,<br />
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Zezi hili la Glute bridge leg rise unafanya zoezi hili kwa sekunde<br />
30 na kubadili mguu mwingine kwa muda huo.<br />
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Zoezi hili linaitwa Dorsal rise unafanya kwa muda wa </div>
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sekunde30 halafu unapumzika kwa sekunde15 na kuanza tena, </div>
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omary swaihttp://www.blogger.com/profile/06319408912063103322noreply@blogger.com0tag:blogger.com,1999:blog-171475935781870642.post-47637712354448665782016-07-26T17:17:00.000+03:002016-07-26T17:17:30.976+03:00NAMNA YA KUFANYA MAZOEZI YA TUMBO NI KITU GANI HUSABABISHA KUWA NA TUMBO KUBWA .<h4>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Kutokana na maumbile yako ulozaliwa nayo na umbo lako la mwili, hii hukuwezesha wewe kuwa na mafuta ambayo ni muhimu kwa matumizi ya umbile lako. Kwa mfano mwanamke huwa ana asilimia kubwa ya mafuta kuliko mwanaume hii ni kwa ajili ya maumbile yake ya kuweza kuwa na uwezo wa kubeba mtoto tumboni bila tatizo.</span></h4>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Lakini hata hivyo mkusanyiko huwa unakuwa sehemu ya tumboni mara nyingi na ikizidi kiwango chake husababisha maradhi ya moyo.</span></h4>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Hata hivyo ukijitahidi kufanya mazoezi mara kwa mara unaweza kuepukana na maradhi haya na mengineyo.</span></h4>
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Hapa ni zoezi la tumbo namna ya kuanza unawekamikono<br />
yako nyuma ya kichwa kwa kukuwezeshakunyanyua sehemu ya<br />
mabeba yako juu.<br />
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Namna ya kumalizia zoezi la kwanza na unafanyahivyo mara<br />
20 x5 kukamilisha zoezi.<br />
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Zoezi hili unanyooka huku umekunja mikono yakona kuhesabu<br />
hadi 50 unarudi chini na hakikisha unakaza tubo<br />
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Unaendelea na zoezi lingine kama hili kwa kuzingatiamfumo wa<br />
hesabu kama la mwanzoni<br />
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omary swaihttp://www.blogger.com/profile/06319408912063103322noreply@blogger.com0tag:blogger.com,1999:blog-171475935781870642.post-13251151126617742852016-06-20T15:12:00.000+03:002016-06-20T15:12:04.696+03:00 MAMA GYM AU AGNES WA CLUB YA MAZOEZI CHUO KIKUU CHA UDSM AMBAYE NI MWANAMAZOEZI ALIYEFANIKIWA NA MAZOEZI YA AEROBICS<br />
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Mwana mazoezi mkongwe mama Gym wa clabu ya mazoezi ambayo iko chuo kikuu cha Dar es salaam Pess.</h4>
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Mfanikio ya mazoezi ya mama gym aka Agnes. ni makubwa ambayo yamemfanya ajivunie kufanya mazoezi ya aerobics.</h4>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLXmDFVNU5TAJ_M4D-umWxa_RCTxUiIgIbRMk9TSl49ZebA-NBKdxvn7pjWvTyvVbRDggRQuZ3oEDUGktttNB-o1jEHa2BQ0zIy3Jjh1O_9ifFrl8Yd56oi3tcYDlSuzNuikm3b1nTZFQ/s1600/20160208_164356.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLXmDFVNU5TAJ_M4D-umWxa_RCTxUiIgIbRMk9TSl49ZebA-NBKdxvn7pjWvTyvVbRDggRQuZ3oEDUGktttNB-o1jEHa2BQ0zIy3Jjh1O_9ifFrl8Yd56oi3tcYDlSuzNuikm3b1nTZFQ/s400/20160208_164356.jpg" width="240" /></a></div>
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Mama Gym akiwa kwenye cross training mashine</div>
omary swaihttp://www.blogger.com/profile/06319408912063103322noreply@blogger.com0tag:blogger.com,1999:blog-171475935781870642.post-72315144416177038772016-05-23T16:47:00.000+03:002016-05-23T16:47:37.440+03:00WANAFUNZI WA PESS WAKIWA KATIKA MAZOEZI KWA VITENDO YA WALIMU WA AEROBICS KUTOKA NETHERLAND<br />
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Katika ushirikiano wa taaluma ya michezo Netherland pia kuna waalimu wa mazoezi ya aerobics ambao wakishirikiana na mkufunzi wa Aerobics UDSM Pess Mkufunzi Swai akiwa na Anu kutoka Netherland wakishirikiana kutoa mafunzo ya nadharia ya Aerobics.</h4>
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Waalimu wanafunzi wa Pess wakifuatilia kwa makini<br />
namna ya kufundisha step kinadharia na mkufunzi Swai<br />
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Mkufunzi Anu kutoka Netherlan akiwaonyesha waalimu<br />
wanafunzi wa Pess jinsi ya kufanya mazoezi ya H/L Aerobics.<br />
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Picha ya pamoja Wakufunzi na waalimu wanafunzi <br />
wakati wa mazoezi ya nadharia</div>
omary swaihttp://www.blogger.com/profile/06319408912063103322noreply@blogger.com0tag:blogger.com,1999:blog-171475935781870642.post-28896562232455821962016-05-05T16:57:00.000+03:002016-05-05T16:57:02.875+03:00KOZI YA MAFUNZO YA WAALIMU WA AEROBICS YAANZA KUPAMBA MOTO UDSM PHYSICAL EDUCATION SPORT AND SCIENCES (PESS)<br />
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Mafunzo ya Aerobics ambayo yanafanyika katika chuo kikuu cha Mlimani UDSM kila mwaka.</h4>
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Wanafunzi wa Pess wakiwa na waendeshaji wa hiyo<br />
kozi nyuma kushoto Dr.Maro na Mkufunzi O.Swai<br />
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Wanafunzi wa Pess wakifuatilia mafunzo ya Aerobic</div>
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Chuo kikuu cha Mlimani UDSM</div>
omary swaihttp://www.blogger.com/profile/06319408912063103322noreply@blogger.com0tag:blogger.com,1999:blog-171475935781870642.post-40255190952905266182016-04-21T16:03:00.000+03:002016-04-21T16:03:59.461+03:00FAIDA ZA KUNYWA MAJI KATIKA MAISHA YAKO YA KAWAIDA KILA SIKU<br />
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OK BODY SHAPE</h3>
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<span style="font-family: Georgia, Times New Roman, serif;">HIZI HAPA NI FAIDA UNAZOPATA UKINYWA MAJI KILA SIKU</span></h4>
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<span style="font-family: Georgia, Times New Roman, serif;">-Kunywa maji glasi 2 asubuhi inasaidia kuamsha seli hai za mwili.</span></h4>
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<span style="font-family: Georgia, Times New Roman, serif;">-Kunywa glasi 1 ya maji kabla hujala chakula husaidia msago wa chakula kwa wepesi zaidi.(digestion)</span></h4>
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<span style="font-family: Georgia, Times New Roman, serif;">-Ukinywa glasi moja ya maji kabla ya kwenda kuoga inasidia kujikinga na shindikizo la </span><span style="font-family: Georgia, 'Times New Roman', serif;"> damu(high blood pressure) </span></h4>
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<span style="font-family: Georgia, 'Times New Roman', serif;">-Ukinywa maji glasi 1 kabla hujaenda kulala husaidia kujikinga na kupooza mwili (strokes heart attacks)</span></h4>
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<span style="font-family: Georgia, 'Times New Roman', serif;">EPUKA MATATIZO KWA KUNYWA MAJI UTAKUWA SALAMA.</span></h4>
omary swaihttp://www.blogger.com/profile/06319408912063103322noreply@blogger.com0tag:blogger.com,1999:blog-171475935781870642.post-13375488587160080772016-03-18T16:02:00.000+03:002016-03-18T16:02:10.776+03:00MWANA MAZOEZI WA SIKU NYINGI LUKUMAI AKIWA ANAFANYA MAZOEZI YA ROWING<h3>
Mkongwe wa mazoezi ya aerobics mzee Lukumai ni mwana mazoezi aliyebobea katika mazoezi, japo umri umeenda lakini hakosi kufanya mazoezi na pia amekuwa ni mtu mwenye malengo katika kufanya mazoezi.</h3>
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Hivyo tujue mazoezi hayana uzee wala kukata tamaa. ufanyapo mazoezi ndipo unajiwekezea afya yako ya uzeeni kwa kutougua mara kwa mara na kuonekana kijana kila siku na mchangamfu.</h3>
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Mwana mazoezi Lukumai akifanya zoezi la rowing mashineomary swaihttp://www.blogger.com/profile/06319408912063103322noreply@blogger.com0tag:blogger.com,1999:blog-171475935781870642.post-81332260171855932122016-02-25T19:39:00.000+03:002016-02-25T19:39:18.603+03:00MWALIMU DULLA KASHAIJA WA MAZOEZI YA AEROBICS AMEFUNGUA GYM ILALA.<br />
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Malimu Dulla K. wa mazoezi ya Aerobics akiwa na wanamazoezi wake katika gym yake Ilala.</h4>
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Mwalimu Kashaija akiwa na class yake ya step<br />
akiwa mbele ya darasa.<br />
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Wanamazoezi na wapenzi wa Aerobics wakifanya tizi<br />
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Wana mazoezi ya aerobics waliobobea katika mazoezi hayo<br />
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omary swaihttp://www.blogger.com/profile/06319408912063103322noreply@blogger.com0tag:blogger.com,1999:blog-171475935781870642.post-43757873020716529762016-01-26T19:28:00.002+03:002016-02-01T00:33:26.874+03:00MAZOEZI YA KUPUNGUZA TUMBO KWA KUTUMIA AINA TOFAUTI ZA MASHINE<br />
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<span style="font-family: "georgia" , "times new roman" , serif;">Mara nyingi wakati wa mazoezi jaribu kubadili zoezi husika kwa matokeo chanya,hapa chini ni mazoezi ya tumbo kwa kutumia mashine.</span></h4>
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<span style="font-family: "georgia" , "times new roman" , serif;">Aina ya mazoezi haya ufanye mara mbili kwa wiki kupata matokeo mazuri</span></h4>
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Mazoezi ya tumbo kwa kutumia mashine ya<br />
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kebo namna ya kuanza na kumaliza </div>
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Picha hii ikionyesha namna ya kuanza na kumalizia<br />
zoezi lenyewe kwa kutumia mashine aina ya farasi.<br />
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<br />omary swaihttp://www.blogger.com/profile/06319408912063103322noreply@blogger.com0tag:blogger.com,1999:blog-171475935781870642.post-26498466581828602262016-01-21T15:49:00.000+03:002016-01-21T15:49:04.096+03:00MAMBO MUHUMU UNAYOPSWA KUYAJUA KABLA HUJAANZA MAZOEZI KWA MTU YEYOTE<h4>
<span style="font-family: Georgia, "Times New Roman", serif;">Yapo mambo mengi ambayo unapaswa kujua kabla ya kuanza mzoezi, lakini leo nakujuzu baadhi ya mambo muhimu.</span></h4>
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<span style="font-family: Georgia, "Times New Roman", serif;">1.Hakikisha kama una tatizo la moyo au tatizo la afya yako ukamuone kwanza daktari kwa ushauri.</span></h4>
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<span style="font-family: Georgia, "Times New Roman", serif;">2.Kama huna tatizo la kiafya basi unaweza kuanza kufanya mazoezi kwa kuzingaztia unaanza kwa kupasha mwili joto(warm up) kwa ajili ya kuutayarisha mwili wako kwa zoezi lifuatalo.</span></h4>
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<span style="font-family: Georgia, "Times New Roman", serif;">3.Baada ya kumaliza mazoezi ni muhimu sana kunyoosha misuli yako,(stretching) hii husaidia kutoa aina ya lactic acid ambayo husaidia kuondoa maumivu kwenye misuli na pia kunyambulika(kulainisha) kwa misuli yako na kuwa na ukubwa unaotakiwa.</span></h4>
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<span style="font-family: Georgia, "Times New Roman", serif;">4.Jaribu kuusikiliza mwili wako kama unakubaliana na zoezi ulolifanya kama kuna maumivu makali ambayo hayaishi pindi ufanyapo mazoezi acha na kufuata ushauri wa mwalimu wa mazoezi.</span></h4>
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omary swaihttp://www.blogger.com/profile/06319408912063103322noreply@blogger.com0tag:blogger.com,1999:blog-171475935781870642.post-71391554444008984312015-12-17T16:51:00.001+03:002015-12-17T16:51:25.909+03:00FAIDA YA KUNYOOSHA MWILI (STRETCHING EXERCISE) BAADA YA KUMALIZA MAZOEZI.<br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: small;">Wana mazoezi wengi hawazingatii kufanya mazoezi ya kunyoosha mwili(stretching exercise) baada ya kumaliza zoezi husika ipasavyo.</span></h3>
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<span style="font-family: "georgia" , "times new roman" , serif;">Kwa kufanya mazoezi ya kunyoosha misuli(stretching exercise) husaidia kwa kiasi kikubwa kukuepusha maumivu yamisuli mwilini mwa mwana mazoezi na kusaidia kuirudisha misuli yako kwenye hali yake ya kawaida. Nikimaanisha kuwa pindi ufanyapo mazoezi misuli ya mwili huwa mifupi na kukaza kwa ajili ya kukupa uwezo na nguvu kipindi ufanyapo mazoezi, misuli hutanuka ili kukupa nguvu zaidi. Ili irejee katika hali yake ya kawaidi ni muhimu sana kufanya mazoezi ya kunyoosha misuli(stretching) baada ya mazoezi.</span></h4>
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<span style="font-family: "georgia" , "times new roman" , serif;">Lakini ukumbuke huwezi nyoosha misuli (stretching) kabla ya kupasha misuli joto(warm up). Hii husaidia kutayarisha misuli yako kwa kuipa joto na kupeleka mapigo ya moyo wako sambamba kwa zoezi lifuatalo, pia kuepuka kuumia kwa misuli wakati wa mazoezi. Kunyoosha mwili (stretching) husaidia kupunguza msongamano wa mawazo.Tafiti zimeonyesha pia husaidia kuondoa ganzi na kuwa mchangamfu wa misuli kwa kufanya mazoezi ya kunyoosha mwili(stretching) kila siku</span></h4>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0rizgcECcKULkcG0-uYP1R6rlwXFfn8ghGk2aipnz6q7tgKlGkB2ANqHIwJlmuxhz2UVp5XywRTpdntyFSSWjsd5xnXRQBu01JXTO6Iyuk5Jg_d7MPkTYxs46sOn0n2ig5RXwEIBq_vU/s1600/2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0rizgcECcKULkcG0-uYP1R6rlwXFfn8ghGk2aipnz6q7tgKlGkB2ANqHIwJlmuxhz2UVp5XywRTpdntyFSSWjsd5xnXRQBu01JXTO6Iyuk5Jg_d7MPkTYxs46sOn0n2ig5RXwEIBq_vU/s400/2.JPG" width="400" /></a></div>
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<span style="font-family: georgia, 'times new roman', serif;"> Wanamazoezi ya Aerobics wakinyoosha mwili(stretching) baada ya zoezi</span></div>
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omary swaihttp://www.blogger.com/profile/06319408912063103322noreply@blogger.com0tag:blogger.com,1999:blog-171475935781870642.post-64395454069365280352015-11-08T21:05:00.000+03:002015-11-08T21:05:16.286+03:00NAMNA YA KUDHIBITI UZITO BAADA YA KUFIKIA MALENGO YA KUPUNGUZA UZITO ULOKITHIRI<br />
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<i>Mara nyingi mwana mazoezi hujisahau pindi akifikia lengo lake la kupungua uzito katika kudhibiti chakula anachokula.</i></h3>
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<i>Katika kusema hivyo ni pamoja na kuepuka kula mafuta kwa kiwango kikubwa, kuepuka kula vyakula bila kuzingatia muda wa kupata mlo.</i></h3>
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<i>Jambo la muhimu ni kukumbuka kula chakula chepesi nyakati za usiku kwa kuepuka kuongezeka uzito kunywa maji ya kutosha na kupata muda wa kulala usiopungua masaa nane. </i></h3>
omary swaihttp://www.blogger.com/profile/06319408912063103322noreply@blogger.com0