Dhaqaaqa Cardio Degdega ah
Qoraa:
Eric Farmer
Taariikhda Abuurista:
8 Gaardi 2021
Taariikhda Cusboonaysiinta:
27 Juun 2024
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Qanacsan
![](https://a.svetzdravlja.org/lifestyle/quick-cardio-moves.webp)
Waad ogtahay inaad jimicsi badan samayso. Waxaad rabtaa inaad jimicsi badan sameyso. Laakiin marmarka qaarkood way adag tahay inaad ku soo jiidato jimicsi buuxa jadwalkaaga mashquulka ah. Warka wanaagsan: Tiro ka mid ah daraasado la daabacay ayaa muujinaya inaad ku sii jiri karto qaab ahaan oo aad gubi karto kalooriyo kugu filan si aad u ilaaliso ama u dhimeyso miisaankaaga adigoo sameeya jimicsiyo yar-yar maalintii oo dhan. Dhab ahaantii, cilmi-baaristu waxay muujisay in jimicsiyo gaagaaban oo aad u yar sida saddex kalfadhi oo 10-daqiiqo ah-ay yihiin kuwo waxtar u leh kuwa dhaadheer, haddii wadarta guud ee waqtiga jimicsiga iyo heerka xoojinta la barbar dhigi karo. Ku celi mid ka mid ah layliyada soo socda daqiiqad.
- Jaakada boodada Istaag lugaha oo wada jira, ka dibna bood, kala saar lugaha oo kor u qaad gacmaha. Dhul leh cagaha ballac-sinta, ka dibna dib ugu bood cagaha si wadajir ah iyo gacmaha hoose.
- Jaranjarada orodka Ku orod jaranjarada, lugaha gacmahaaga, ka dibna hoos u soco. Kala duwan adigoo marba laba jaranjaro qaadaya.
- Xadhig boodbooda Samee isku shaandheynta feerka aasaasiga ah ama boodh laba-lugood leh. Ku sug kubadaha cagaha, ha ka boodin dhulka korkiisa, xusullada dhinacyadaada.
- Boodbood booda Istaag iyadoo cagaha kala fogaansan yihiin misigta. Laab jilibyada iyo miskaha hoose oo fadhiid ah. Hawada ku bood oo toos lugaha, gacmahana kor u qaad. Dhul jilicsan, hoos u dhig gacmaha.
- Kala bood Istaag istaag, laba cagood socod dheer oo kan hore ah, ka dibna jilbaha soo bood oo bood, u beddel lugaha dhulka iyo gacmaha oo ka soo horjeeda lugaha. Lugaha kale
- Tallaabo-qaadid Kor ugu qaad cidhifka, jaranjarada, ama kursi adag oo leh hal cag, ka dibna kan kale, ka dibna hoos u dhig midba mar; ku celi.
- Beddelidda jilibka Adoo dheer, u soo qaad hal jilib xagga laabtaada adiga oo aan ku dhicin qafis feeraha; leexin xusulka ka soo horjeeda xagga jilibka. Dhinacyo kale
- Laabista muruqa Adigoo dhaadheer, dhinac u tallaabi cag midig, ka dibna cidhibta bidix u soo qaad xagga badhida; xusullada u jiid dhinacyada. Dhinacyo kale
- Ku orod meesha Ku orod meesha, jilbaha kor u qaad; si dabiici ah gacmaha ugu lulaya mucaaradka. Si tartiib ah dhulka u dhig, kubbada cagta ilaa ciribta.
- Ka bood dhinac-ilaa-dhinac Dhig shay kasta oo dheer, oo dhuuban (sida xaaqinka) dhulka. U bood dhinac walxaha, adigoo cagahooda ku degaya.