Siri ya Rio Ferdinand kuwa na tumbo zuri

Rio Ferdinand amesema siri kubwa na kuwa na tumbo zuri lisilokuwa na nyama uzembe ni kufanya mazoezi ya nguvu kila siku. Rio amesema kila siku lazima aendeshe baiskeli kwa dakika 20  na kupiga push ups 300 sambamba na mazoezi mengine madogo madogo ya kubeba vitu na kulainisha viungo. 

Angalia tumbo Rio likiwa limeshikana, hakuna nyama nyama zilizolegea. Anza mazoezi leo kama unahitaji tumbo lako lifanane na la Rio.

Mazoezi ya Rio ni kama ifuatavyo

*20min bike warm-up

*6 X 50 push-ups

*6 X 8 flies (chest) weight that burns around reps 5/6

*6 X 10 Pull ups (mixed grips)

*4 X 10 pull downs (whatever weight that gets u burning around rep 7/8)

*4 X 10 bicep curls (weight: follow same as above)

Core:

*10 mins of minute on, minute off forearm planks