Mashiinka goynta
  • Kooxda muruqyada: Quadriceps
  • Muruqyo dheeri ah: bowdada, Biceps, Calves, dhabarka hoose, dhabarka dhexe, Glutes
  • Nooca jimicsiga: Cardio
  • Qalabka: Qabille
  • Heerka dhibaatada: Dhexdhexaad
Mashiinka wadista Mashiinka wadista Mashiinka wadista
Mashiinka wadista Mashiinka wadista Mashiinka wadista

Doomaha - jimicsiga farsamada:

  1. Ku fadhiiso mashiinka doonyaha. Hubi inaad si raaxo leh u taagan tahay saldhigga cagta. Dooro barnaamijka la rabo. Si toos ah u fadhiiso oo horay u tiirso, adigoo ku foorarsanaya dhexda.
  2. Waxa jira saddex waji oo dil ah ee istaroogga. Marka hore: horay ayaad u tiirin. Jilba laabta hoostooda. Jirka sare wuxuu u janjeera dhanka hore, dhabarka toosan. Midda labaad: waxaad ku cadaadineysaa badarka cagta iyo lugta midig, markaad istaroogga gacmahaaga ku dhejinayso caloosha, adigoo isku keenaya garbaha garbaha. Dhabarkaaga ha cadaadin, ka shaqee muruqyada lugaha iyo miskaha. Saddexaad: laab jilbahaaga, fadlan hore u soo gudbi jir si aad u samayso istaroogga soo socda.
layliyo lugaha layliyo quadriceps
  • Kooxda muruqyada: Quadriceps
  • Muruqyo dheeri ah: bowdada, Biceps, Calves, dhabarka hoose, dhabarka dhexe, Glutes
  • Nooca jimicsiga: Cardio
  • Qalabka: Qabille
  • Heerka dhibaatada: Dhexdhexaad

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