triceps-yada oo isticmaalaya shukumaan

Triceps-yada isticmaalaya shukumaan - jimicsiyo farsamo:

1. Toos u noqo. Qabo shukumaan, sida ka muuqata shaxanka. Gacmaha kor loo qaaday, oo madaxeeda ku toosan. Suxulada oo xagga gudaha u jihaysan, gacmahoodu siman yihiin dhulka, calaacalaha oo is hor jeeda. Ballaca garabka ee cagaha ayaa kala fog. Tani waxay noqon doontaa booskaaga bilowga ah.
2. Lammaanahaagu wuxuu u baahan yahay inuu ka soo saaro tuwaalka dhammaadka labaad. Qayb ka mid ah cududda garabka ilaa suxulka waa inay ahaataa mid u dhow madaxa oo siman dhulka. Neefsashada, hoos u dhig cududdaada hore ee madaxaaga gadaashiisa qaab wareeg ah. Dhaqdhaqaaqa sii wad ilaa ay gacmaha hore ka taabtaan biceps-ka. Tilmaam: qaybta gacanta ee garabka ilaa suxulka ayaa weli ah mid taagan, dhaqdhaqaaqa waxaa lagu sameeyaa kaliya cududda hore.
3. Marka neefta laga siidaayo ku soo noqo booska bilowga, adoo adkeynaya triceps-ka.
4. Buuxi tirada ku celcelinta ah ee loo baahan yahay.

Fiiro gaar ah: lamaanahaagu maaha inuu sameeyo dadaal weyn si uu u haysto shukumaan. Marka aad waayo-aragnimo korodhsato, lammaanuhu waa inuu kordhiyaa iska caabbinta, isaga oo u soo jiidaya tuwaalka dhinaca naftaada.

Kala duwanaansho: waxa kale oo aad samayn kartaa layligan adigoo fadhiya ama u kala bixinaya gacan kasta si beddel ah.