- Kooxda muruqyada: Quadriceps
- Muruqyo dheeri ah: bowdada, Biceps, Calves, dhabarka hoose, dhabarka dhexe, Glutes
- Nooca jimicsiga: Cardio
- Qalabka: Qabille
- Heerka dhibaatada: Dhexdhexaad
Doomaha - jimicsiga farsamada:
- 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.
- 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