Menga faqat dumbbelllar bilan uyda bajarishim mumkin bo'lgan mashq rejasi yarating. Har bir mashq taxminan bir soat davom etishini xohlayman, shu jumladan isitish va to'plamlar o'rtasida dam olish. Har kuni uch kunlik tsikl va yakshanba kunlari dam olish kuni bilan har xil mushak guruhlariga e'tibor qaratilishi kerak.
spam lang_mismatch pii not_appropriate hate_speech sexual_content quality toxicity humor creativity violence