Hadda fasalladu way sii adkaan doonaan, waana tan sida ay tahay. Waa kuwan 5 jimicsi oo kaa caawinaya inaad xoojiso muruqyadaada gudaha iyo bannaanka. Waxay si gaar ah muhiim ugu tahay halkan in lagu tababaro nidaamka saxda ah si maalgashiga waqtiga iyo tamarta ay u keento faa iido wanaagsan.
| Layli | Qaabka 1 | Qaabka 2 | Qaabka 3 |
| Talaabooyinka Nasashada | 12 talaabo horay uqaad + 12 talaabo gadaal | 12 talaabo horay uqaad + 12 talaabo gadaal | 12 talaabo horay uqaad + 12 talaabo gadaal |
| Plie wuxuu ku fadhiistay kubad | 15 jeer | 15 jeer | 15 jeer |
| Ku fadhiisashada hal lug oo derbiga ah | 15 jeer reps lug kasta | 15 jeer reps lug kasta | 15 jeer reps lug kasta |
| Ku jiifso lugtaada kor u qaadista (jimicsiga bowdada dibadda) | 15 jeer reps lug kasta | 15 jeer reps lug kasta | 15 jeer reps lug kasta |
| Ku jiifso lugtaada kor u qaad (tababarka bowdada gudaha) | 15 jeer reps lug kasta | 20 jeer reps lug kasta | 20 jeer reps lug kasta |
TALOOYIN LAYLI
Talaabooyinka leh sambabada
Layligani wuxuu u baahan yahay xoogaa bannaan maadaama ay tahay inaad horay iyo gadaal u socoto. Tallaabo ballaaran horey ugu qaado hal lug, sida qadada caadiga ah. Jilibkaaga kale foorari oo hoos u foorarso oo jilibka ayaa u dhow inuu taabto dhulka. Garbahaaga dib u soo celi oo madaxaaga toosan. Qaad ugu badnaan 10-12 tallaabo horay iyo isla qaddarka dib. Gacmahaagu waa inay kuugu habboon yihiin adiga. Qabo si markaas ay kuugu fududaanayso inaad ilaaliso dheelitirka, tusaale ahaan, suunka.
: jilbahaaga dhulka dhig inta aad salaaxayso oo horay u foorara.
: Bawdada, jilbaha bowdyaha iyo cirbadaha.
Plie wuxuu ku fadhiistay kubad
Kala bixi lugahaaga iyadoo cagahaagu ay u jeedaan xagga hore. Ku fadhiiso meel jilicsan - sida haddii aad fadhiisanaysid adoo riixaya kubbada hortaada ah gacmahaaga. Kadib, markaad u kacdo booska bilowga, dib kubbada dib ugu laabo.
: u kac si kedis ah; waa muhiim inaad jimicsiga u sameyso si tartiib ah oo habsami leh.
: cirbadaha murqaha iyo murqaha gluteal.
Ku jiifso lugtaada kor u qaadista (jimicsiga bowdada dibadda)
U jiifso dhinacaaga. Hal lug ku laabo jilibka waxyarna horay u riix jilibka. Lugtaada kale kor ugu qaad xagal qiyaastii ah 45 digrii oo hoos ugu dhig meeshiisii hore. Isku day inaad dhabarkaaga toosnaato inta aad jimicsigan samaynaysid. Kadib ku celi jimicsiga adigoo jiifa dhinaca kale.
: dhaqso. Layligani waa in si tartiib tartiib ah loo sameeyaa, iyadoo la xakameynayo dhammaan dhaqdhaqaaqyada.
: Afduubeyaasha bowdada iyo murqaha gluteal.
Ku jiifso lugtaada kor u qaad (tababarka bowdada gudaha)
U jiifso dhinaca bidix. Jirkaaga sare ha toosnaado. U laabo jilibkaaga midig xagal 90-digrii ah oo dhulka dhig lugtaada oo dhan. Lugta bidix wax yar hortaada dhigo si booska cagtu u ekaato socodka. Lugtaada bidix kor ugu qaad xagal qiyaastii ah 45 darajo oo hoos u dhig. Madaxaaga saar gacmahaaga si aad uga yareyso xiisadda qoorta / qoorta iyo lafdhabarta. Kadib ku celi jimicsiga dhinaca kale.
: aayar lugtaada hoos u dhig; kor ha u qaadin
: murqaha muruqyada bowdada.
Lugaha quruxda badan ee 9 toddobaad. Qeybta 1