Ku kala bixin sambabada iyo maroojin
  • Kooxda muruqyada: dhabarka hoose
  • Muruqyo dheeri ah: Afduubta, Sinta, Quads, Abs, Glutes
  • Nooca jimicsiga: Fidinta
  • Qalabka: Midna
  • Heerka dhibaatada: Dhexdhexaad
Kala Bixinta Sambabka iyo Pivot Kala Bixinta Sambabka iyo Pivot
Kala Bixinta Sambabka iyo Pivot Kala Bixinta Sambabka iyo Pivot

Ku fidinta sambabada iyo wareega - leyliga farsamada:

  1. Toos u noqo. Cagaha balaadhka garabka oo kala fog. Tani waxay noqon doontaa booskaaga bilowga ah.
  2. Dib u raac weerarka, adigoo talaabo dib u qaadaya hal cag, oo laabta jilibka lugta labaad. Ka dib markaad sambabada dhammayso, jidhkaaga sare u rog dhinaca lugta hore.
  3. Hakin gaaban ka dib, ku soo laabo booska bilawga oo ku celi fidinta, adigoo weerar ka samaynaya dhabarka kale una leexin jihada ka soo horjeeda.
jimicsi jimicsi jimicsi dhabarka hoose ah
  • Kooxda muruqyada: dhabarka hoose
  • Muruqyo dheeri ah: Afduubta, Sinta, Quads, Abs, Glutes
  • Nooca jimicsiga: Fidinta
  • Qalabka: Midna
  • Heerka dhibaatada: Dhexdhexaad

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