Sii Naftaada Duug 5-daqiiqo ah oo dejinaysa

Qanacsan

• Dib u eegis loogu talagalay

Si fudud u muruqyada lugaha oo cidhiidhi ah

Fadhiiso dhulka iyadoo lugaha la dheereeyay. Adigoo gacmaha ku haysta fiin, ku cadaadi jilbahaaga bowdooyinka dushiisa oo si tartiib ah ugu riix xagga jilbaha. Hoos u riix marka aad ku soo noqonayso booskaaga oo ku celi. Sii wad, beddel jihadaada iyo cadaadiskaaga si aad diiradda u saarto dhibco xanuunsan, hal daqiiqo.

Daree gacmaha xanuun

Samee feedh gacanta bidix, xusulka qaloocsan iyo calaacalaha oo kor u jeeda. Ku duub gacanta midig hareeraha gacanta bidix, suulka sare. Wareeji dhudhunka bidix si ay timirtu u soo jeeddo dabaqa, ka dibna dib u soo celi. Sii soco 30 ilbidhiqsi, adigoo ku wareejinaya gacanta midig si aad diiradda u saarto meelaha hindisada. Ku celi gacanta ka soo horjeeda.

Ka shaqaysii dib -u -kicinta

Ku fadhiiso kursi jilbuhu foorarsan yihiin, caguhuna waxay ku foorarsan yihiin sagxada, oo hore u foorarso miskaha. Gacmaha u laabo gadaashaada, calaacalaha oo kaa soo jeeda, feedhna samee. Knead ku wareeji dhabarkaaga hoose labada dhinac ee lafdhabartaada. Sii wad, ka shaqaynta jidkaaga, hal daqiiqo ama ka badan.

Ka yaree xanuunka cagta

Ku fadhiiso kursi cagaha dhulka yaal oo dhig kubbadda golf (ama kubbadda teniska, haddii intaas oo dhan aad haysato) kubbadda cagta bidix hoosteeda. Si tartiib ah u soco lugta hore iyo gadaal 30 ilbidhiqsi, ka dibna wareegyada 30 ilbidhiqsi, adigoo aad ugu cadaadinaya kubbada markaad dareento meel cidhiidhi ah. Ku celi lugta midig.

Dib u eegis loogu talagalay