Albatta, bu erda bir haftalik mashq rejasi va vazn to'plash uchun ovqatlanish rejasi namunasidir: Mashq rejasi: dushanba: Issiqlik: 5-10 daqiqa yengil kardio (jogging, sakrash va boshqalar) og'irlik ko'tarish: 3 to'plam 8-12 marta tiklanish 3 to'plam 8-12 marta bench press 3 to'plam 8-12 marta barbell bicepsi buklamalari 3 to'plam 8-12 marta lateral tortib tushirish seshanba: Issiqlik: 5-10 daqiqa yengil kardio (jogging, sakrash va boshqalar) og'irlik ko'tarish: 3 to'plam 8-12 marta o'lik ko'tarish 3 to'plam 8-12 marta o'lik ko'tarish 3 to'plam 8 marta 8 marta 8 marta 8 marta 8 marta 8 marta 8 marta 12
spam fails_task lang_mismatch pii not_appropriate hate_speech sexual_content quality toxicity humor helpfulness creativity violence