Albatta, men sizga bunda yordam berishdan mamnun bo'laman. Mana, uyda faqat dumbbelllardan foydalangan holda bajarilishi mumkin bo'lgan uch kunlik mashq rejasi: 1-kun: Yuqori tana dumbbell press - 10-12 takrorlashning 3 to'plami dumbbell qatorlari - 10-12 takrorlashning 3 to'plami dumbbell yelka press - 10-12 takrorlashning 3 to'plami dumbbell bicepel curls - 10-12 takrorlashning 3 to'plami tricepel kickbacks - 10-12 takrorlashning 3 to'plami 2-kun: past tana kubok squats - 10-12 takrorlashning 3 to'plami dumbbell lunges - 10-12 takrorlashning 3 to'plami dumbbell deadliftlar - 10-12 takrorlashning 3 to'plami Calf raises - 10-12 takrorlashning 3 to'p
spam fails_task lang_mismatch pii not_appropriate hate_speech sexual_content quality toxicity humor helpfulness creativity violence