Fidinta Lumbar: Sida loo sameeyo Jimicsiyada

Qanacsan

• Layli 1 - Ku jiifso dhabarkaaga
• Layli 2 - Ku jiifso calooshaada
• Layli 3 - Joogitaan

Fidinta iyo xoojinta jimicsiga muruqyada dhabarka hoose waxay gacan ka geysaneysaa kordhinta dhaqdhaqaaqa wadajirka ah iyo dabacsanaanta, iyo sidoo kale hagaajinta saxda ah iyo yareynta xanuunka dhabarka hooseeya.

Kala-bixinta waxaa la sameyn karaa subaxa hore, inta lagu jiro nasashada shaqada, si loo yareeyo murqaha murugada, ama habeenkii, waqtiga jiifka, si loo seexdo si ka sii dabacsan.

Layli 1 - Ku jiifso dhabarkaaga

Kala-bixinnada soo socda waa in lagu sameeyaa iyadoo qofku dhabarka ugu jiifsanayo furaash ama taageero raaxo leh:

1. Gacmahaaga kor saar madaxaaga, kala bixi adiga oo kala bixinaaya lugahaaga. Isu fidintaada sii wad 10 ilbiriqsi oo naso;
2. Lug leexo mid kalena toos. Ka dib, kor u qaad lugta toosan, adoo kaashanaya shukumaan lugta ku tiirsan, si aad ugu sameysid xagal 45 darajo dabaqa ama si lugtu ugu jirto joogga jilibka kale. Ku sii jir meeshan 10 ilbidhiqsi, adoo nasanaya oo ku celcelinaya 5 jeer. Kadib, jimicsiga ku samee lugta kale;
3. Weli isla booska, leexo mid ka mid ah lugaha, adigoo jilibka u dhow laabta, 10 ilbidhiqsi. Kadibna, isla jimicsiga waa in lagu sameeyaa lugta kale, oo lagu celceliyaa mid kasta 5 jeer;
4. Labada laab jilbaha u laabo oo si tartiib ah dibedda ugu dhaqaaji, rogrog cagaha si cagaha cagihiisu isugu soo bixi karaan, u fidin jilbaha sida ugu macquulsan, una xaji 10 ilbidhiqsi. Isdeji oo ku celi 5 jeer. Mawqifkani wuxuu sababi karaa raaxo yar, hase yeeshe, haddii qofku xanuun dareemayo, isagu / iyadu waa inay iska ilaaliyaan fidinta jilbaha illaa iyo hadda;
5. Cagahaaga dhaqaaji, calooshaada qandaraaso oo miskahaaga kor u qaad, adoo ku sii jiraya meeshan 10 ilbidhiqsi. Is daji oo jimicsiga ku celi 5 jeer;
6. Jilbahaaga foorarsii, gacmahaaga gadaashaada madaxaaga, kor u qaad ilaa iyo inta garbahaagu ka soo kacayo sagxadda, adoo ku haya meeshan 10 ilbiriqsi. Ku celi 5 jeer.

Layli 2 - Ku jiifso calooshaada

Jimicsiyada soo socda waa in lagu sameeyaa iyadoo qofka jiifa caloosha joodariga ama taageero raaxo leh:

1. U jiifso calooshaada, ku naso xusulladaada, adoo muruqyadaada dambe dabacsan oo madaxaaga toosan, oo ku sii jira meeshan 10 ilbidhiqsi. Ku celi 5 jeer;
2. Barkin dhig caloosha hoosteeda iyo mid kale hoostiisa hoostiisa oo badhida isku qabo. Kor u qaad lugtaada midig iyo gacanta bidix 10 ilbidhiqsi ka dibna ku celi lugta bidix iyo gacanta midig. Ku celi jimicsiga 5 jeer.

Layli 3 - Joogitaan

Jimicsiyada soo socda waa in lagu sameeyaa iyagoo taagan, dabaq caadi ah:

1. Adoo cagahaaga ku kala fidsan garbaha, gacmahaaga saar sintaada;
2. Si tartiib ah miskahaaga ugu wareeji bidix, hore iyo midig iyo gadaal oo ku celi markale;
3. Kadib, ku celi dhaqdhaqaaqa jihada ka soo horjeedka, midigta, hore, bidix iyo gadaal, oo markale ku celi;
4. Ugu dambeyn, hoos u dhig gacmahaaga jirkaaga.

Jimicsiyadan waa inaysan sameynin dadka dhaawac ka qabo dhabarka hoose ama kuwa dhowaan qalliin lagu sameeyay.