- Kooxda muruqyada: weylaha
- Nooca jimicsiga: Gooni ahaanta
- Nooca jimicsiga: Awood
- Qalabka: Mashiinka Smith
- Heerka dhibaatada: Bilowga
Kor u kaca ciribta mashiinka Smith - jimicsiga farsamada:
- Ku hagaaji baarka mashiinka Smith si dhererkaaga ah oo istaag masraxa sabuuradda fret hoostiisa.
- Si aad u timaadid masraxa waa lagama maarmaan si ay cidhibta ugu jirto masraxa, iyo sharabaadadu waxay ku jireen horteeda, sida ku cad sawirka. Sharaadaha oo hore u soo jeeda, cagaha balladhka garabka ayaa kala fog.
- Hadda qoorta saar garbaha, adoo ilaalinaya booska joogsiga ee lagu sharraxay, oo kor u qaad bararka, toosi jilbaha. Jidhka ku hay meel toosan. Jilbahu waa in ay yara foorarsadaan. Barku wuxuu u yaal garbahaaga si loo dheellitiro.
- Marka neefta laga sii daayo, kor u qaad suulashaada, adoo adkeynaya murqaha kubka oo ku naso ciribtaada. Hubi in jilbahu ay taagan yihiin. Dusha ku hay dhawr daqiiqadood ka hor intaadan dhicin.
- Neefsashada si tartiib ah ugu soo celi booska bilawga ah, hoos u dhigista sharaabaadyadiisa.
- Buuxi tirada ku celcelinta ah ee loo baahan yahay.
Kala duwanaansho: kakanaanta jimicsiga, waxaad qaadan kartaa caawinta lammaanaha waxaad gelisaa dumbbell cagahaaga dhexdooda. Haddii aad beddesho booska masraxa, u jiid hore ama gadaal waxaad bedeli kartaa culeyska saaran muruqa gastrocnemius.
Layli fiidiyow:
Mashiinka Smith lugtiisa wuxuu ku jimicsadaa jimicsiga kubka oo leh balli
- Kooxda muruqyada: weylaha
- Nooca jimicsiga: Gooni ahaanta
- Nooca jimicsiga: Awood
- Qalabka: Mashiinka Smith
- Heerka dhibaatada: Bilowga