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Tips Senaman Kecilkan Lengan

by Pen Merah on November 3, 2011

in Sihat dan Kurus

 

Waaachaaaa.

IMG 2562 Tips Senaman Kecilkan Lengan

Woaahhhh kali ni aku nak share senaman kecilkan lengan sebabnya lengan aku pun mengalami lebihan kulit since berat yang yang turun dengan mendadak sebulan lepas. Nak pakai baju lengan pendek pun jadik segan bila hujung lengan nampak menggeleber. Muahahaaaaa.

 

 

Baru ni aku ada bagi Tips nak kecilkan lengan but kali ni aku dah mula exercise sendiri. Segan meyhhh lengan tak cantik! Wuwuwuuuuuuuuuu.

IMG 2563 Tips Senaman Kecilkan Lengan

Senaman kecilkan lengan kali ni aku lebih fokus pada bisep dan trisep sebab nak bagi nampak fit dan kemas. Caranya guna dumbell aje tak susah mana cari yang bersaiz 5kg. Amek yang berat – berat karang esoknya mau tak terangkat lengan korang.

IMG 2534 Tips Senaman Kecilkan Lengan

Setiap latihan perlu dilakukan sebanyak 15 kali dalam 3 set. Selepas satu set tu berhenti kejap pastu sambung balik. Kalau rajin, buatlah setiap pagi dan malam. Gambar atas ni fokusnya lebih kepada trisep supaya bahagian bawah lengan tak mengendur.

 

 

 

 

 

 

 

 

 

 

 

 

P/s: Kadang-kadang aku ni hangat tahi ayam jugak tapi bila badan dah mengurus semangat tu lebih daripada biasa. Lepas ni, aku nak try buat senaman untuk chest pulak since bahu aku agak jatuh sikit. Korang taknak exercise ker? Takkan baca aje kot? Muahahaaaaa.

{ 162 comments… read them below or add one }

kim heeruul November 3, 2011 at 4:29 am

tips nak naik kan muscle lengan ada ? hihi
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myravea November 3, 2011 at 4:46 am

kuikuikui..nak jugak die ea :P
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einz November 3, 2011 at 4:56 am

ada ep???hu…..tak penah tau pun…muahahaha…
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ain November 3, 2011 at 8:30 am

haha xD ade kutt ;P ce cari.ce cari
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missVanilla November 3, 2011 at 8:35 am

ade kot.

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myravea November 3, 2011 at 11:26 am

ade kot..hewww
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myravea November 3, 2011 at 5:03 pm

ce cari..huhu

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AZFARAH November 4, 2011 at 6:14 am

mesti lah ade..
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AZFARAH November 4, 2011 at 6:24 am

kalau tak,mcm mane body builder tu bole dapat tubuh tough lagi seksi cenggitu?
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Wanie November 4, 2011 at 8:10 pm

betul tu :)
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Wanie November 4, 2011 at 8:10 pm

cer tanye body builder :grin:
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cici November 3, 2011 at 4:30 am

5kg -.-” dulu i keje sport shop 1 kg pun tak mampu angkat T_T

tapi kalau ni je cara kuruskan lengan , kena cuba jugak . maluuuu lengan besar =_= nanti orang bahan ada otot (padahal lemak)
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myravea November 3, 2011 at 4:51 am

Cuba jangan tak cuba..hehe
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ain November 3, 2011 at 8:32 am

ya ya.haha
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einz November 3, 2011 at 4:58 am

takpe….try angkat something yg beratnya dalam 2kg lebih dulu….kang terkejut lak muscle lau 1 kilo tak larat angkat…tbe2 amek yg 5kilo punye…mmg haru kot~
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missVanilla November 3, 2011 at 8:38 am

lemak lain semua turun. kecuali lemak dekat lengan. lemak tersesat kot.

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myravea November 3, 2011 at 11:27 am

hihi..apelaa lemak tersesat…tergelak myra bace..kuikui
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myravea November 3, 2011 at 5:04 pm

waa..kalau angkat 5kg tros mmg terkezuttt tu..hehe
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AZFARAH November 4, 2011 at 6:28 am

1kg kire ringan lagi,kalau 3 kg dah terasa berat dah..
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AZFARAH November 4, 2011 at 6:29 am

ayah azfa punye 10 kg,giler kau nak mengangkat tu?
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Wanie November 4, 2011 at 8:12 pm

mau jatuh tangan..kuikuikui
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Wanie November 4, 2011 at 8:12 pm

err, jatuh pulak, tercabut kot :grin:
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Wanie November 4, 2011 at 8:11 pm

kena kuatkan semangat ni..
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the kiro November 3, 2011 at 4:34 am

wah menarik.. suka2..
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einz November 3, 2011 at 4:56 am

nak like byk2 takde lak buttonnye…hehehe
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missVanilla November 3, 2011 at 8:39 am

share je bnyk2

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myravea November 3, 2011 at 5:07 pm

share banyak2 jugak..huhu
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Wanie November 4, 2011 at 8:12 pm

komen banyak2 :cool:
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myravea November 3, 2011 at 5:05 pm

hehe..like like
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AZFARAH November 4, 2011 at 6:31 am

like takde,share kan ade?
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Wanie November 4, 2011 at 8:13 pm

komen pun ade..reply je la :smile:
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Wanie November 4, 2011 at 8:13 pm

kan3? :mrgreen:
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einz November 3, 2011 at 4:59 am

baca pun senaman gak kak…senaman mata…kuikui….
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ain November 3, 2011 at 8:35 am

haha,betul tuu.otot2 mata tuu bergerak2 nak menatap setiap perkataan.huhu
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missVanilla November 3, 2011 at 8:41 am

senama mata tiap2 hari oww…

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Wanie November 4, 2011 at 8:14 pm

agak la..baru hari ni senaman sakan..
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Wanie November 4, 2011 at 8:14 pm

gune banyak tenaga dah ni :???: ..
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myravea November 3, 2011 at 5:09 pm

kehkeh..kelakar, senaman mata pon ade kan..hihi
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AZFARAH November 4, 2011 at 6:32 am

senaman mata tu penting woo untuk kesegaran mata kita..
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AZFARAH November 4, 2011 at 6:34 am

lagi2 lepas seharian menghadap laptop atau baca buku mcm azfa ni..
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AZFARAH November 4, 2011 at 6:36 am

*konon rajin baca buku..wekk!
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Wanie November 4, 2011 at 8:14 pm

rajin la tuuu..
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atreyu strange November 3, 2011 at 5:19 am

Dah lama tak berkunjung ke gym. Segan plak. Hahaha!
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missVanilla November 3, 2011 at 8:39 am

lemak timbul balik bila lama x ke gym.

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myravea November 3, 2011 at 5:12 pm

haip..xleh segan2..kne berkunjung jugak..hehe
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AZFARAH November 4, 2011 at 6:38 am

ala takpe,1st n 2nd je,bile kali 3rd ke gym,perut dah kempis dah..hehe
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AZFARAH November 4, 2011 at 6:40 am

mase 1st n 2nd tyme ke gym,jgn lupe serbu sume fitness machine yg ade kat situ taw!haha
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Wanie November 4, 2011 at 8:15 pm

ape nak disegankan?
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Wanie November 4, 2011 at 8:15 pm

wanie sekali je ke gym.. :lol:
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Wanie November 4, 2011 at 8:15 pm

kire ok la tu kan.. :shock:
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azam November 3, 2011 at 5:20 am

legan besar berketul² cantik ape??
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arda sunkisz November 3, 2011 at 5:55 am

hehehe . untuk perempuan tak berapa comel la ^^
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missVanilla November 3, 2011 at 8:41 am

haaa betul tu.

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Wanie November 4, 2011 at 8:16 pm

ha,ah..kang laki takot lak.. :lol:
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myravea November 3, 2011 at 5:15 pm

cantik utk lelaki, perempuan oh tidak
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AZFARAH November 4, 2011 at 6:41 am

perempuan nampak huduh bile ade lengan sebegitu ye..
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Wanie November 4, 2011 at 8:16 pm

kurang cantik.. :oops:
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MAMAIKIN November 3, 2011 at 6:29 am

ni betol2 punyer gigih ni, tapi mmg nampak beza nya dari dulu dgn yg sekarang ni :)
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missVanilla November 3, 2011 at 8:42 am

besa la tu. semangat nak bersenaman.

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myravea November 3, 2011 at 5:17 pm

betul tu..
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AZFARAH November 4, 2011 at 6:43 am

semangat je tak cukup,kene ikut cara yg betul gak..
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AZFARAH November 4, 2011 at 6:45 am

kalau caranye salah,boleh bawak masalah lain pulak!
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Wanie November 4, 2011 at 8:16 pm

sokong :)
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cytah_lovicry November 3, 2011 at 7:07 am

kena practice slalu nie.. heheh

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missVanilla November 3, 2011 at 8:42 am

yup..baru buley jadi

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myravea November 3, 2011 at 5:38 pm

kena buat selalunya nampaknye..hihi
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Wanie November 4, 2011 at 8:17 pm

nak buat pn malas ni..heee..
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Wanie November 4, 2011 at 8:17 pm

klu tgk org buat je aci tak?
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myravea November 3, 2011 at 5:37 pm

betul tu, baru jadi
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AZFARAH November 4, 2011 at 6:47 am

kalau rajin usaha,mesti membuahkan hasill
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Wanie November 4, 2011 at 8:18 pm

setuju!! :oops:
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AtulRahim November 3, 2011 at 7:55 am

Nk cuba lah. Lengan ni da makin besar. -_-
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missVanilla November 3, 2011 at 8:43 am

cuba ja. lagi bnyk senaman lagi bnyk lemak hilang

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myravea November 3, 2011 at 5:40 pm

hehe..bg ilang lemak tak patut tu..kuikui
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Wanie November 4, 2011 at 8:18 pm

then timbul la muscle :)
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myravea November 3, 2011 at 5:39 pm

cuba jangan tak cuba :)
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AZFARAH November 4, 2011 at 6:49 am

kalau dah makin besar,kite kene makin kecikkan dye balik..
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AZFARAH November 4, 2011 at 6:50 am

kalau tak , makin membesar la dye..
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Wanie November 4, 2011 at 8:19 pm

sebab tu penting exercise ni..
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fiezah91 November 3, 2011 at 7:56 am

haha. rajin bersenam. nak ikut sekali boleh? haha
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missVanilla November 3, 2011 at 8:44 am

nak ikut juga…huhuhu

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myravea November 3, 2011 at 5:41 pm

jom sekali..hehe
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Wanie November 4, 2011 at 8:19 pm

boleh ke?hehe
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myravea November 3, 2011 at 5:41 pm

nak ikut jugak..hihi
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AZFARAH November 4, 2011 at 6:52 am

dipersilakan ikut dengan segala hormatnya! :eek:
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cik chinta November 3, 2011 at 8:02 am

hohh…cane ble trun berat badan dengan mendadak tu? ape rahsia? share…

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missVanilla November 3, 2011 at 8:45 am

owww akk pen merah simpan rahsia ye…bongkarkan.

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myravea November 3, 2011 at 5:43 pm

mari kita bongkarkan..hehe
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Wanie November 4, 2011 at 8:20 pm

rasie takleh bongkar la.. :lol:
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myravea November 3, 2011 at 5:43 pm

banyak rahsie tuu..huwhuw
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AZFARAH November 4, 2011 at 6:54 am

kak CPM,cepat bongkarkan segalanya pada akami..well
,sis kan dah mcm ikon kitorang…hehe
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Wanie November 4, 2011 at 8:20 pm

hehehe.. :oops:
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sis92 November 3, 2011 at 8:14 am

haha sentap sis ok

lengan ni dah btambah-tambah lemaknya :P
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missVanilla November 3, 2011 at 8:45 am

senaman ler baru kurang skit lemak tu

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myravea November 3, 2011 at 5:49 pm

senaman tu penting..huu
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myravea November 3, 2011 at 5:47 pm

mari kite kurangkan lemak..hhee
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AZFARAH November 4, 2011 at 6:55 am

ikutla tips yg sis CPM dah bagi ni..insyaallah lemak tu bole di singkirkan..
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Wanie November 4, 2011 at 8:21 pm

klu x cube tak tahu kan..
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Wanie November 4, 2011 at 8:21 pm

nak cube sndri xleh..
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ain November 3, 2011 at 8:33 am

nice info :) I do love this…keep writing yaa.
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missVanilla November 3, 2011 at 8:46 am

berusaha!

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myravea November 3, 2011 at 5:51 pm

usaha tangga kejayaan..hihi
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Wanie November 4, 2011 at 8:22 pm

yea betol..
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Wanie November 4, 2011 at 8:22 pm

x usaha mane nak brjaya..
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AZFARAH November 4, 2011 at 6:58 am
Wanie November 4, 2011 at 8:22 pm

caiyok2!!
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Wanie November 4, 2011 at 8:22 pm

aja2 fighting! :grin:
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missVanilla November 3, 2011 at 8:47 am

akk pen merah macam tahu2 je. ika pun ada lemak dekat lengan ni. klu angkat guna tong paint bley x…hehe.

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arda sunkisz November 3, 2011 at 12:14 pm

me to ^^
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myravea November 3, 2011 at 5:53 pm

Niceee :)
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Wanie November 4, 2011 at 8:23 pm

boley je :smile:
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Wanie November 4, 2011 at 8:23 pm

pastikan tong paint tu berisi cat la :)
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Wanie November 4, 2011 at 8:24 pm

klu tong kosong tak de efek la..
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myravea November 3, 2011 at 5:52 pm

heheh..entry ni mmg berbaloila utk ika cmtu :)
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Wanie November 4, 2011 at 8:24 pm

dapat bantu ramai =)
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AZFARAH November 4, 2011 at 6:59 am

entry ni bermanfaat untuk semua pembaca..
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Wanie November 4, 2011 at 8:24 pm

setuju…
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Pateh Adnan November 3, 2011 at 9:42 am

same laa. balek rumah nanti nak beli dumbbell la. hehe, ;)

btw lame dah tak singgah sini. rindu nak komen kat blog akak cam dulu-dulu. hehee ;)
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penmerah November 3, 2011 at 9:58 am

erk dlu salu masuk darkbatman ekk?
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myravea November 3, 2011 at 5:54 pm

mestila tuu..hehe
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myravea November 3, 2011 at 5:53 pm

kuikui..semangat niii
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AZFARAH November 4, 2011 at 7:00 am

jgn lupe beli taw!
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Wanie November 4, 2011 at 8:25 pm

hehe..kalau gune benda lain yg berat pn boleh kan..
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tiha November 3, 2011 at 10:48 am

bagus tips ni..nice sharing :)
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myravea November 3, 2011 at 5:55 pm

sharing is caring *wink
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AZFARAH November 4, 2011 at 7:00 am

caring is loving.. :grin:
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Wanie November 4, 2011 at 8:26 pm

loving is pening :roll:
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Tasya November 3, 2011 at 2:28 pm

Eh. Kak Anne gunting rambut dah yeeee. Wow. Cantik2 :)
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myravea November 3, 2011 at 5:56 pm

hihi..die da potong pendek..lagi cun ;)
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Wanie November 4, 2011 at 8:27 pm

pendek panjang still comey..
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AZFARAH November 4, 2011 at 7:02 am

sis nampak cute2 gitu kan?
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udiejoe November 3, 2011 at 4:16 pm

seronok dpt exercise :P
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myravea November 3, 2011 at 5:56 pm

beronok-ronok..hehe
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AZFARAH November 4, 2011 at 7:03 am

dapat buat kite rasa positif tahu?
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AZFARAH November 4, 2011 at 7:04 am

sebab bile kite bersenam/bersukan,metabolisme tubuh akan lancar..tu yang kita rasa happy tu..
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Wanie November 4, 2011 at 8:27 pm

keluar peluh rase puas hati.. :grin:
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maya_mustwany November 3, 2011 at 4:25 pm

kadang2 kalau semangat ambik botol air,and tahan sampai 20kiraan..boleh jugak kan?kikikiki
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myravea November 3, 2011 at 5:57 pm

hehe..boleh je tuuu ;)
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AZFARAH November 4, 2011 at 7:05 am

kalau btol air 260 ml je bole tak?
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AZFARAH November 4, 2011 at 7:06 am

kalau berat2 sangat lenguh tangan nak tahan!
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maya_mustwany November 5, 2011 at 3:52 pm

lenguh tangan,terasa macam nak terbakar lemak.kikiki
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Wanie November 4, 2011 at 8:28 pm

err, macam ringan sangat je tu..
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Wanie November 4, 2011 at 8:28 pm

boleh jugak, buat hari2 la..weee
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linmtrx November 4, 2011 at 3:03 am

aah la..lin punye lengan pun ade xtra ….thanx ek..share tips tp n=bkn xde beli dumbell i bought yg 2 jg lkagi..tp dh lama xguna dumbell tu :razz:
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myravea November 4, 2011 at 5:22 am

haip..rugi laa kalau dah ade tapi tak guna..hehe..
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Wanie November 4, 2011 at 8:29 pm

wee..rumah wanie xde..
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AZFARAH November 4, 2011 at 7:07 am

start hari ni jgn lupe gune dumbell tu okay..

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Wanie November 4, 2011 at 8:31 pm

kalau ade gune la..
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Wanie November 4, 2011 at 8:31 pm

watpe simpan je..
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Zarul Umbrella November 4, 2011 at 6:18 am

kena cari dumbell dulu ler baru boleh buat ni
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AZFARAH November 4, 2011 at 7:09 am

mestilah..n cari dumbell ikut keupayaan tanga awak..jgn main beli jek..karang kalau tangan cedera kan susah..heeee
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Wanie November 4, 2011 at 8:29 pm

beli yang paling rumah je :grin:
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AZFARAH November 4, 2011 at 7:11 am
NadyaBubble November 4, 2011 at 9:41 am

fuiyoo ! keep it up :D
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Nurul Hanis Anasa November 4, 2011 at 10:06 am

Tip yang berguna. Hanya perlu mencari dumbell dah boleh fit :) Apa2 pun, tujuan asal untuk menjaga kesihatan, kecantikan adalah bonus :)
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Wanie November 4, 2011 at 8:30 pm

betul tu hanis :)
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Wanie November 4, 2011 at 10:41 am

cun la model..hehehe..kalau wanie nak besarkan lengan bukan kecilkan lengan..akak ni bab2 exercise mesti power kan..

kat rumah ade dumbell?wahh..penah try angkat sekali je dumbell ni..
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Wanie November 4, 2011 at 8:30 pm

tu pun bukan dumbell sendiri..
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ainul November 7, 2011 at 11:00 pm

alahai tak rajinla angkat2 berat ni hikhik
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Florine Sondergaard March 9, 2012 at 1:40 am

Excellent read, I just passed this onto a friend who was doing some research on that. And he actually bought me lunch as I found it for him smile Thus let me rephrase that: Thank you for lunch! “To be 70 years young is sometimes far more cheerful and hopeful than to be 40 years old.” by Oliver Wendell Holmes.

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sarah April 11, 2012 at 4:58 am

Salam..happy noon..nk tye..if cmtu, lengan x makin besar ke? imean, b’otot keh? *please reply me a.s.a.p..many thanks^^

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Afiq September 11, 2012 at 3:25 am

Salam kak nak tanye….
Saye dah buat dah cara macam kakak bagi tu daripada bulan-bulan yg lepas but saya tengok lengan saya still look kinda huge (ada perubahan positive) but I’m still not satisfied of the results…
ade tips lain tak selain gune heavyweight?
THX.

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