5 Laamaha Wada-hawlgalayaasha oo ka soo jeeda Tone It Up Hablaha si ay isugu dayaan BFF kaaga

Qanacsan

• 1. Dib-u-noqosho Dib-u-laabasho
• 2. Kubbada Daawada Daawada
• 3. Kubadda Daawada Toss-Crunch
• 4. Buundada Partner
• 5. Hantida Sare ee Shanta ah
• Dib u eegis loogu talagalay

Helitaanka dhiirigelinta inaad ku dhufato jimicsiga xilliga xagaaga ee ugu sarreeya waa adag tahay, markaa waxaan ku garaacnay Tone It Up gabdhaha dhaqdhaqaaqyo madadaalo leh oo aad ku dari karto caadadaada kaliya kubbadda daawada ama miisaanka jidhkaaga-iyo saaxiib jimicsi. Sababtoo ah yaa ka wanaagsan inuu na siiyo xoogaa lammaane cusub oo ka dhaqaajiya saaxiibbada ugu fiican iyo tababarayaasha, Karena iyo Katrina? (Laxiriira: Tijaabi Tone It Up Gabdhaha Degdegga ah Shaqada Xoogga Wadarta Jidhka)

1. Dib-u-noqosho Dib-u-laabasho

A. Istaag gadaal-gadaal, cagaha u kala ballaadh garabka iyo gacmaha oo toos u soo jeeda dhinacyada gacmahana ku dheggan lammaanahaaga.

B. Ku tiirsanaanta lammaanahaaga si aad isugu dheellitirto, u xaji maqankaaga, miskahaaga dib u riix, oo jilbahaaga u laabo, oo jirka hoos u dhig. Ku hakado xagga hoose, ka dibna dib ugu riix ilaa booska bilowga.

2. Kubbada Daawada Daawada

A. Istaag adigoo u jeeda lamaanahaaga cagtu inyar ka ballaadhan tahay garabka balaceeda, adigoo ku haysta dawada xabadka hortiisa.

B. Hinge ku qabo miskaha oo jilbaha foorarso, hoos u dhig marka aad isku dhejisid kubbadda daawada.

C. Fidi lugaha adiga oo isku mar fidinaya gacmaha si aad ugu tuurto kubbada lamaanahaaga, kaasoo ku imaan doona boos jajaban marka kubbadda la qabanayo.

3. Kubadda Daawada Toss-Crunch

A. U jiifso dhulka adiga oo u jeeda lamaanahaaga oo jilbaha foorarsan lugahana isku dhafan.

B. Kubbada daawadu waxay ku taallaa laabtaada horteeda, samee fadhi-fadhi, adigoo u tuuraya lammaanahaaga markaad timaadid meesha ugu sarreysa ee fadhigaaga.

4. Buundada Partner

A. U jiifso sagxada adigoo u jeeda lammaanahaaga iyadoo jilbahaagu foorarsan yihiin oo calaacalaha kabaha kabahaaga la isku riixay.

B. Adigoo cagahaaga taabanaya oo jilbahana qaloocan, gacmahaaga u fidi dhinacyadaaga oo calaacalahaaga ku cadaadi dhulka marka aad u isticmaashid calooshaada si aad badhidaada dhulka uga saarto.

5. Hantida Sare ee Shanta ah

A. Ku billow booska saqafka sare leh oo ku wajahan lammaanahaaga.

B. Inaad miskahaaga barbar dhigto, gacantaada midig gaadhsii shanta ugu sareysa lamaanahaaga. Ku soo celi gacanta midig dhulka oo ku celi gacanta bidix.

Dib u eegis loogu talagalay