ElaKiri Community
Downloads
Go Back   ElaKiri Community > General > ElaKiri Talk!
Reload this Page Get Fit (No Gym) ගෙදර ඉඳන් අඟ හදමු
Reply
 
Thread Tools
(#21)
Old
Ninja hattori's Avatar
Ninja hattori Ninja hattori is offline
Senior Member
Ninja hattori is a glorious beacon of lightNinja hattori is a glorious beacon of lightNinja hattori is a glorious beacon of lightNinja hattori is a glorious beacon of lightNinja hattori is a glorious beacon of lightNinja hattori is a glorious beacon of lightNinja hattori is a glorious beacon of lightNinja hattori is a glorious beacon of lightNinja hattori is a glorious beacon of lightNinja hattori is a glorious beacon of lightNinja hattori is a glorious beacon of light
 
Posts: 1,740
Join Date: Jan 2012
05-13-2019, 12:39 AM

Quote:
Originally Posted by navodwickra View Post
Cardio 15-20% වගේ කරපන් ඉතුරු ටික weights

elliptical 20 mins treadmill 20 mins leg raises,plank,flutter kicks,glute bridge, dumbbell side bend,Seated Bar Twist



cardio දවසට කරන්නේ මේ ටික
Reply With Quote
(#22)
Old
harshana123's Avatar
harshana123 harshana123 is offline
Senior Member
harshana123 is a glorious beacon of lightharshana123 is a glorious beacon of lightharshana123 is a glorious beacon of lightharshana123 is a glorious beacon of lightharshana123 is a glorious beacon of lightharshana123 is a glorious beacon of lightharshana123 is a glorious beacon of lightharshana123 is a glorious beacon of lightharshana123 is a glorious beacon of lightharshana123 is a glorious beacon of lightharshana123 is a glorious beacon of light
 
Posts: 1,756
Join Date: Nov 2007
05-13-2019, 12:42 AM

ela

anthimata inne ubama kiyala sure neda?
Reply With Quote
(#23)
Old
Kolama's Avatar
Kolama Kolama is online now
Senior Member
Kolama is a name known to allKolama is a name known to allKolama is a name known to allKolama is a name known to allKolama is a name known to allKolama is a name known to allKolama is a name known to allKolama is a name known to allKolama is a name known to allKolama is a name known to allKolama is a name known to all
 
Posts: 5,542
Join Date: Sep 2008
05-13-2019, 12:46 AM

අඩෝ නියමයි මචන්!

උනන්දුව තියෙනවනම් කරන්න බැරි දෙයක් නෑ
Reply With Quote
(#24)
Old
code320c's Avatar
code320c code320c is offline
Senior Member
code320c is a jewel in the roughcode320c is a jewel in the roughcode320c is a jewel in the roughcode320c is a jewel in the roughcode320c is a jewel in the roughcode320c is a jewel in the rough
 
Posts: 680
Join Date: Jul 2015
05-13-2019, 12:48 AM

Patta bn
Reply With Quote
(#25)
Old
navodwickra's Avatar
navodwickra navodwickra is online now
Senior Member
navodwickra is a name known to allnavodwickra is a name known to allnavodwickra is a name known to allnavodwickra is a name known to allnavodwickra is a name known to allnavodwickra is a name known to allnavodwickra is a name known to allnavodwickra is a name known to allnavodwickra is a name known to allnavodwickra is a name known to allnavodwickra is a name known to all
 
Posts: 10,607
Join Date: Jan 2007
Location: Leeds, UK
Send a message via MSN to navodwickra Send a message via Yahoo to navodwickra Send a message via Skype™ to navodwickra
05-13-2019, 01:01 AM

Quote:
Originally Posted by abhayaratne View Post
Me exercises reps keeyak kara da? Curl and Tricep karanna ethi neda me list eke nethi unata.

Diet plan ekata monada gaththe?

Hats off...You done a great job!
තැන්ක්ස් මචන්
උඹේ උපරිම උස්සන පුළුවන් බරෙන් 75% විතර දාල රෙප් 10 යේ සෙට් 4ක් කළා. ඔව් මචන් Biceps and Triceps කළා, normal Curl තමා කලේ biceps හැබැයි triceps වලට නම් French Press එකයි close grip bench press එකයි තමා කලේ
Reply With Quote
(#26)
Old
navodwickra's Avatar
navodwickra navodwickra is online now
Senior Member
navodwickra is a name known to allnavodwickra is a name known to allnavodwickra is a name known to allnavodwickra is a name known to allnavodwickra is a name known to allnavodwickra is a name known to allnavodwickra is a name known to allnavodwickra is a name known to allnavodwickra is a name known to allnavodwickra is a name known to allnavodwickra is a name known to all
 
Posts: 10,607
Join Date: Jan 2007
Location: Leeds, UK
Send a message via MSN to navodwickra Send a message via Yahoo to navodwickra Send a message via Skype™ to navodwickra
05-13-2019, 01:02 AM

Quote:
Originally Posted by Ninja hattori View Post
elliptical 20 mins treadmill 20 mins leg raises,plank,flutter kicks,glute bridge, dumbbell side bend,Seated Bar Twist



cardio දවසට කරන්නේ මේ ටික
HIIT කරපුව ඇති බන් උපරිම 30 mins ගොඩක්ම කරන්න යන්නත් එපා

Quote:
Originally Posted by harshana123 View Post
ela

තැන්ක්ස් මචන්

anthimata inne ubama kiyala sure neda?
ඔව් ඔව්

Quote:
Originally Posted by Kolama View Post
අඩෝ නියමයි මචන්!

තැන්ක්ස් ලොක්ක

උනන්දුව තියෙනවනම් කරන්න බැරි දෙයක් නෑ
අනිවා මම කළා නම් ඕන එකෙක්ට පුළුවන්

Quote:
Originally Posted by code320c View Post
Patta bn
තැන්ක්ස් මචන්
Reply With Quote
(#27)
Old
abhayaratne's Avatar
abhayaratne abhayaratne is offline
Senior Member
abhayaratne is a jewel in the roughabhayaratne is a jewel in the roughabhayaratne is a jewel in the roughabhayaratne is a jewel in the roughabhayaratne is a jewel in the roughabhayaratne is a jewel in the rough
 
Posts: 265
Join Date: May 2008
Location: Sri Lanaka
05-13-2019, 01:13 AM

Quote:
Originally Posted by navodwickra View Post
තැන්ක්ස් මචන්
උඹේ උපරිම උස්සන පුළුවන් බරෙන් 75% විතර දාල රෙප් 10 යේ සෙට් 4ක් කළා. ඔව් මචන් Biceps and Triceps කළා, normal Curl තමා කලේ biceps හැබැයි triceps වලට නම් French Press එකයි close grip bench press එකයි තමා කලේ
Thank you. Pluwan nam meal plan ekath poddak dapanko.
Reply With Quote
(#28)
Old
lakshitha2011's Avatar
lakshitha2011 lakshitha2011 is offline
Senior Member
lakshitha2011 is a jewel in the roughlakshitha2011 is a jewel in the roughlakshitha2011 is a jewel in the roughlakshitha2011 is a jewel in the roughlakshitha2011 is a jewel in the roughlakshitha2011 is a jewel in the rough
 
Posts: 594
Join Date: Oct 2011
Location: Kottawa
05-13-2019, 01:14 AM

bump
Reply With Quote
(#29)
Old
navodwickra's Avatar
navodwickra navodwickra is online now
Senior Member
navodwickra is a name known to allnavodwickra is a name known to allnavodwickra is a name known to allnavodwickra is a name known to allnavodwickra is a name known to allnavodwickra is a name known to allnavodwickra is a name known to allnavodwickra is a name known to allnavodwickra is a name known to allnavodwickra is a name known to allnavodwickra is a name known to all
 
Posts: 10,607
Join Date: Jan 2007
Location: Leeds, UK
Send a message via MSN to navodwickra Send a message via Yahoo to navodwickra Send a message via Skype™ to navodwickra
05-13-2019, 01:45 AM

Quote:
Originally Posted by abhayaratne View Post
Thank you. Pluwan nam meal plan ekath poddak dapanko.
Boru one na machan mama meal plan ekak nam follow kale naha. Udeta machan protein shake ekai cottage cheese (fat free 150g) 1 egg, 1 wholemeal slice 20g oats with 150ml milk

Dawalta rice and curry habai fish ekka

Hawasata protein shake ekai steam karapu vegetables. Godak welaawata oven karapu fish ekka.

Owa thama kanne machan.
Reply With Quote
(#30)
Old
HemJ's Avatar
HemJ HemJ is offline
Senior Member
HemJ is just really niceHemJ is just really niceHemJ is just really niceHemJ is just really niceHemJ is just really niceHemJ is just really niceHemJ is just really niceHemJ is just really nice
 
Posts: 1,437
Join Date: Nov 2017
Location: migomu
Send a message via Skype™ to HemJ
05-13-2019, 01:59 AM

ela machan !!
Reply With Quote
Reply

Bookmarks

Tags
ddf, fitness, gym

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump



Copyright © 2006 - 2011 ElaKiri™ Beta2.Evo vBulletin, vBa iBproArcade Subdreamer I-Magic MKv

Page generated in 0.02960 seconds with 9 queries