12 Jimicsiyada Tareenka loo yaqaan 'Trampoline Leylis' oo jidhkaaga ku loolami doona

Qanacsan

• Noocyada taraamka
• Jimicsiyada jimicsi-yar
• 1. Jeexitaanka boodboodka
• In la sameeyo
• 2. Boodboodka sagxada miskaha
• In la sameeyo
• Jimicsi jimicsi weyn
• 3. Tuck boodboodo
• In la sameeyo
• 4. Ka bood boodboodyo
• In la sameeyo
• 5. Butt kicker boodayaa
• In la sameeyo
• 6. Dhibcaha fadhiista
• In la sameeyo
• 7. Qaloocin
• In la sameeyo
• 8. Pike booda
• In la sameeyo
• Kuwa bilowga ah
• 9. Kabaha lugta ah
• In la sameeyo
• 10. Kala-guuritaanka kala-duwanaanta
• In la sameeyo
• Dadka waayeelka ah
• 11. Orod joogta ah
• In la sameeyo
• 12. Boodo taagan
• In la sameeyo
• Jimicsiyo kale
• Fadhi bood bood
• In la sameeyo
• Sanduuqa boodboodka
• In la sameeyo
• Sida looga fogaado dhaawaca
• Qeybta hoose

Waxaan ku darnaa badeecooyin aan u maleyneyno inay faa'iido u leeyihiin akhristayaashayada. Haddii aad wax kaga iibsato xiriiriyeyaasha ku yaal boggan, waxaa laga yaabaa inaan kasbano komishan yar. Waa kan geeddi-socodkeenna.

Jimicsiyada trampoline waa hab ku habboon oo lagu raaxeysto si kor loogu qaado caafimaadka wadnahaaga, loo wanaajiyo adkeysiga, loona yareeyo buuqa iyo xiisadda. Waxay kaa caawin karaan inaad horumariso isku dheelitirnaan wanaagsan, iskuduwid, iyo xirfadaha dhaqdhaqaaqa.

Layligani waxay bartilmaameedsanayaan dhabarkaaga, xuduntaada, iyo murqaha lugaha. Waxaad sidoo kale shaqeyn doontaa gacmahaaga, qoorta, iyo cirridka.

Cilmi baaristu waxay muujineysaa in jirdhisku uu saameyn togan ku leeyahay caafimaadka lafaha, waxaana laga yaabaa inuu gacan ka geysto hagaajinta cufnaanta lafaha iyo xoogga.

Noocyada taraamka

Dib-u-soo-celiyayaashu waa trampolines yaryar oo dhulka u dhow, kana dhigaya kuwo xasilloon oo xasilloon. Waxay si gaar ah loogu talagalay jimicsiga jimicsiga shaqsiyeed. Tumboolka bannaanka ayaa leh awood culeys sare waxayna ku siinayaan meel badan oo aad ku dhaqaaqdo.

U dukaamee dib-u-soo-kabasho iyo trampoline dibedda ah khadka tooska ah.

Akhriso si aad u barato sida loo sameeyo dib-u-dhiska iyo jimicsiga taraamka si ammaan ah oo waxtar leh.

Jimicsiyada jimicsi-yar

Waxaan kugu dhex mari doonnaa labo jimicsi si aad isugu daydo dib u soo kabasho. U fiirso fiidiyowgaan si aad uga dareento qaar ka mid ah layliyada:

1. Jeexitaanka boodboodka

Markaad sameyneyso jaakadaha boodaya, jirkaaga waxoogaa xagga hore u laabo. Waxaad sidoo kale sameyn kartaa layligan adoo gacmahaaga kor ugu qaadaya garabkaaga halkii aad kor uga qaadi lahayd.

In la sameeyo

1. Istaag lugahaaga isla markaana gacmahaagu dhinac istaagaan jirkaaga.
2. Gacmaha kor u taag markaad kala boodayso cagahaaga.
3. Kadib dib ugu bood booska bilowga.
4. Sii wad 1 ilaa 3 daqiiqo.

2. Boodboodka sagxada miskaha

Layligani wuxuu bartilmaameedsanayaa sagxada miskahaaga iyo muruqyada bowdada.

In la sameeyo

1. Dhig kubbad yar oo jimicsi ah ama xanniba jilbahaaga dhexdooda.
2. Si tartiib ah oo tartiib ah kor iyo hoos u bood.
3. Xoogga saar kaqeybgalida muruqyada aagga miskahaaga.
4. Isu ururi kubbada adoo mashquulinaya bowdyahaaga gudaha.
5. Sii wad 1 ilaa 3 daqiiqo.

Jimicsi jimicsi weyn

Hadda, waxaan ka dul mari doonnaa lix jimicsi oo aad ku sameyn karto boodbood weyn. Si aad u bilowdo oo aad u barato qaar ka mid ah dhaqdhaqaaqyada aasaasiga ah, fiiri fiidiyowgan:

3. Tuck boodboodo

In la sameeyo

1. Markaad istaagto, kor u bood oo jilbahaaga laab laabtaada.
2. Markaad soo degto, samee boodbood soo kabasho ah.
3. Mar alla markii aad heshid warkiisa, waxaad ku samaysan kartaa gunti bood kasta.
4. Sii wad 1 ilaa 3 daqiiqo.

4. Ka bood boodboodyo

In la sameeyo

1. Istaag lugahaaga miskahaaga hoostiisa iyo gacmahaaga oo iskula jira jidhkaaga.
2. Boodo oo kala bixi cagahaaga muruqyadaada.
3. Dhul ku yaal meel fadhiid ah
4. Jilbaha jilbahaaga u laabo si bowdooyinkaaga ay ula mid noqdaan dabaqa.
5. Isku fidiso gacmahaaga hortaada.
6. Toos u istaag si aad ugu laabato booska bilowga.
7. Samee 1 illaa 3 nooc oo ah 8 illaa 12 ku celcelin.

5. Butt kicker boodayaa

In la sameeyo

1. Laga soo bilaabo istaagga, bilow inaad ku oroddo meesha.
2. Kadib jilibkaaga u laabo si aad hal lugood dib ugulaabato markiiba, adoo cagahaaga u keenaya badhidaada.
3. Caqabado badan awgood, kor u kac oo laab labada jilib isla markaa, adoo labada cagood u keenaya badhidaada.
4. Sii wad 1 ilaa 3 daqiiqo.

6. Dhibcaha fadhiista

In la sameeyo

1. Laga soo bilaabo istaagida, kor u bood oo lugahaaga u fidiso si toos ah.
2. Lugahaaga sii fidi intaad salka dhigto.
3. Sacabbadaada hoos u dhig taageero.
4. Dib ugu bood kor istaagga.
5. Sii wad 1 ilaa 3 daqiiqo.

7. Qaloocin

Layligani wuxuu horumariyaa isuduwidda wuxuuna u shaqeeyaa jirkaaga kore, dhabarka, iyo xudunta.

In la sameeyo

1. Istaag cagahaaga si toos ah miskahaaga hoostiisa iyo gacmahaaga oo iskula jira jidhkaaga.
2. U bood oo lugahaaga u leexo bidix maaddaama jidhkaaga sare uu u rogayo dhinaca midig.
3. Ku noqo booska bilowga markii aad soo degayso.
4. Kadib kor u bood oo lugahaaga u jeedi dhinaca midig markaad u wareegeyso jirkaaga kore bidix.
5. Samee 1 illaa 3 nooc oo ah 8 illaa 16 ku celcelin.

8. Pike booda

In la sameeyo

• Laga soo bilaabo istaagga, kor u bood oo lugahaaga fidin si toosan hortaada.
• Kala bixi gacmahaaga si aad gacmahaaga ugu gaarto cagahaaga.
• Sii wad 1 ilaa 3 daqiiqo.

Kuwa bilowga ah

Ku bilow jimicsiyadaan haddii aad ku cusub tahay boodboodka taraamka.

9. Kabaha lugta ah

Layligani wuxuu dhisaa awoodda canqowga iyo isu dheelitirka.Joogtaynta isku waafajinta lugtaada aasaasiga ah si aad uga ilaaliso jilibkaaga inuu ugu soo dhaco bartamaha.

In la sameeyo

1. Istaag adiga oo cagahaaga masaafada misigta u kala fog.
2. Culeyskaaga saar lugta bidix oo kor u qaad cagtaada midig.
3. U bood kor iyo hoos ilaa 2 daqiiqo.
4. Kadib samee dhinaca ka soo horjeedka.

10. Kala-guuritaanka kala-duwanaanta

In la sameeyo

1. Joog marba dhinac u garaac dhawr jeer.
2. Markaa isku day inaad ku oroddid mowqif ballaadhan.
3. Intaas ka dib, ku orod gacmahaaga kor.
4. Marka xiga, dhinac uga bood gees ka gees.
5. Ku bixi 1 ilaa 2 daqiiqo kala duwanaansho kasta.

Dadka waayeelka ah

Layligani wuxuu ku habboon yahay waayeelka raadinaya jimicsi saameyn hooseeya.

11. Orod joogta ah

Ku billow adigoo jilbahaaga kor uga qaadaya dhawr inji dusha sare. Markaad sii socoto, jilbaha kor u qaad sida ugu sarreysa ee aad awoodid.

In la sameeyo

1. Istaag adigoo lafdhabartaadu toosan tahay ama in yar gadaal u janjeerto.
2. Jilbahaaga horteeda u taag si aad ugu ordid meesha.
3. Bamgaree gacmaha kaa soo horjeeda.
4. Sii wad 1 ilaa 4 daqiiqo.

12. Boodo taagan

In la sameeyo

1. Laga soo bilaabo istaagida, kor u bood, adoo isku haya lugahaaga.
2. Isla mar ahaantaana, kor u qaad gacmahaaga.
3. Hoos ugu noqo booska bilowga.
4. Sii wad 1 ilaa 3 daqiiqo.

Jimicsiyo kale

Haddii aadan haysan boodbood, laakiin aad rabto inaad sameyso jimicsi la mid ah kuwa ka shaqeeya trampoline, iskuday kuwan:

Fadhi bood bood

Kordhi iska caabinta adoo gacanta ku haya dumbbell.

In la sameeyo

• Istaag cagahaaga waxoogaa ka ballaaran miskahaaga.
• Si tartiib ah hoos ugu dhig sintaada si aad ugu soo gasho fadhi hoose.
• Ku mashquul xuduntaada sida aad cagahaaga u cadaadinayso si aad ugu booddid sida ugu sareysa ee aad kari karto.
• Isla mar ahaantaana, gacmahaaga kor u kala qaad.
• Si tartiib ah u deg oo hoos ugu dhaadhaca fadhi.
• Samee 2 illaa 3 nooc oo ah 8 illaa 14 ku celcelin.

Sanduuqa boodboodka

Layligan, dhig sanduuq ama shay u dhigma cag sare dabaqa.

In la sameeyo

• Istaag midigta sanduuqa.
• Jilbahaaga u laabo si aad kor ugu booddo oo aad uga kor marto sanduuqa, adoo ku degaya dhinaca bidix.
• Kadib dib ugu bood booska bilowga.
• Tani waa 1 ku celcelin.
• Samee 1 illaa 3 nooc oo ah 8 illaa 14 ku celcelin.

Sida looga fogaado dhaawaca

Amni ha ahaato markaad isticmaaleyso taraamboonaha. Had iyo jeer ku isticmaal trampoline shabaqa badbaadada, shaashadda, ama tareenka badbaadada si aad u hesho difaac dheeri ah. Haddii aad ku boodeysid guriga, dhig booskaaga taraamka si aad uga fog waxyaabaha sida qalabka guryaha, geesaha fiiqan, ama walxaha adag.

Adeegso foom sax ah adoo ilaalinaya muuqaalka wanaagsan. Ku ilaali lafdhabartaada, qoortaada, iyo madaxaaga iswaafajinta, hana u oggolaan madaxaaga inuu u dhaqaaqo xagga hore, dhabarka, ama dhinaca. Had iyo jeer ku boodbood isticmaal jilbaha xoogaa foorara halkii aad ka xiri lahayd. Xidho kabaha teniska wixii taageero ah.

La hadal dhakhtarkaaga ka hor intaadan bilaabin jimicsi kasta oo taraam ah haddii aad qabtid wax dhaawacyo ah, xaalado caafimaad, ama aad qaadato wax daawo ah.

Isla markiiba istaag haddii aad isku aragto xanuun, neefsashada oo kugu adkaata, ama aad dareento miyir-beel. Waxa aad dareemi kartaa wax yar oo wareer ama madax-wareer ah marka ugu horreysa ee aad bilowdo. Hadday taasi dhacdo, naso oo fadhiiso ilaa aad caadi ku soo noqonayso.

Qeybta hoose

Bood boodida Trampoline waxay noqon kartaa hab wax ku ool ah oo lagu kiciyo jirdhiskaaga, waxayna noqon kartaa nasasho xiiso leh oo ka timaadda jimicsigaaga joogtada ah. Jimicsiyadan saamaynta yar waxay dhisi karaan xoog, waxay hagaajin karaan caafimaadka wadnaha, waxayna hagaajin karaan xasilloonida.

Hubso inaad isticmaalayso foom sax ah oo aad jidhkaaga ku haysay iswaafajin si aad u kordhiso faa'iidooyinka. Inta ugu badan, baashaal oo naftaada u raaxee.