Jimicsiyada for kooxood.

Hammada naag kasta - leeyihiin "laxle" khafiif ah ku xidhnaa. Laakiin wakiil dhif jinsi caddaallad ku faani kartaa foomamka fiican, inta badan boolidii tiradaasi soo jiidasho leh baruur xad-dhaaf ah dhinacyada. Si aad uga takhalusi waxaa ka mid ah, waa inaad dadaal weyn. Haddii aad weli ku talo si loo hagaajiyo tiradaasi, marka hore soo qaado jimicsiga gaarka ah ee dhinacyada in ay yihiin habka ugu wanaagsan si ay uga caawiyaan la qabsadaan dhibaatada. Laakiin aan wax badan iska leh dhaqdhaqaaqa jirka sida fasalka qaadeen tallaabooyin aan si weyn u kordhin kartaa waistline iyo in la dhiso murqaha.

Haddii aad raadinayso jawaab su'aasha: "Sida loo baruurta ka dhinac saaro," layliyada for slimming dhexda kaa caawinaya in aad ka iibsan caaryada hore. Oo waxaa uusan daruuri tag gym ah, oo aad ku tababaran kartaa guriga, xulashada ujeeddo this wakhti yar in hab maalinta.

layliyo waxtar u leh dhinac ah.

jimicsi kasta waa caado ah in la bilaabo fudud-up diiran, waxaa Kulaashaan doonaa muruqyada, diyaarinta iyaga ku shuban. Ku celi layligan kasta 5 jeer.

• dhaadhacyadii. By layligan samaynaya, hubi in aad dib ayaa had iyo jeer ahaa oo siman. Marka ugu horeysa, faraha waa taaban lugta bidix, ka dibna dhulka, ka dibna cagta midig.
• Miiqdaan hoop ee dhexda. Jimicsiga waa in lagu bilaabo dhowr daqiiqo, in yar in yar sii kordhaya waqtiga baxsad.
• Sidoo kale u bararsan yihiin oo u dhowow caloosha. Layligani waa mid waxtar leh in ay hagaajinaysaa hawlaha xubnaha oo dhan.
• dhinac, layliyo lagu samayn karaa on fitball. Fadhiiso on kubada at isku day waqti isku mid ah si aad dib flat iyo hoos garbaha. Dabajooga fitbol ka dhinac ilaa dhinac (midig ama bidix), ilaalinta jidhka sida siman ee suurtogalka ah. Jimicsiga waa sharci haddii inta lagu guda jiro kalfadhiga ah, aad dareento sida kacsan muruqyada uugu, oo ku yaalla caloosha.
• dhinacaaga midig, been on fitball iyo lugahaaga. Ku tiirsan cagta midig, aamusnaan kor lugta kale oo ku soo celi si ay booska hore. Ku celi dhaqdhaqaaqa cag kastana lix jeer.
• Jilba booska fitball uu midig iyo gacantiisii isaga (midig) ku shubo. Calan u laaban yihiin weeraryahanka jilibka lugta iyo gacanta bidix, laaban tagay xusulka, heli madaxaaga ka dambeeya. jirka in fitball ku soo noqdaan oo ay bilaabaan samaynta dhaadhacyadii. First, dhinaca bidix, waqti isku mid ah isku day in aad jidhka ku sii meel qumman oo toosan, ka dibna si xaq. All aad u baahan tahay si ay u sameeyaan 15 markooda.
• Jiifa dhulka, waxay xoodaan lugahaaga at jilbaha una dhig on fitball. Qaado wada dhaqdhaqaaqayeen wax yar oo ka dhinac ilaa dhinac. Si loo gaaro oolnimada weyn, adkayn layliga. Seexo dhulka, quful kubada jilbaha dhexdooda iyo kor lugaha (xagal 90-degree). Hoos lugaha in jiho oo kala duwan la soo laabtay ka soo billowday ugu. lagama maarmaan u tahay in layliga celi 15 jeer.
• layliyo Aad waxtar u leh labada kooxood ay la dumbbell ah. Qaadaaya dumbbell ah, si tartiib ah iyaga hoos u weheliyaan jidhka iyo raacin hawadooda ee jiho oo kala duwan. Hubi in wakhtiga ugu layliyo gacanta ku jiray booska hore (weheliyaan jirka).
• Taagan toosan, cagaha kula garabka-width istaagaan marka laga reebo iyo meel gacmaha on dhexda. In meel this, isku bedbedeli doono bidix iyo midig.
• Seexo dhulka, gacmihiisa madaxa ka dambeeya rewound, xoodaan lugahaaga at jilbaha iyo kor u yar off dhulka. Taag gacanta midig (suxulka) si ay jilibka lugta midig, halka jidhka kor u off dhulka.
• dhaadhacyadii - this u badan tahay waa layliyo ugu waxtarka badan ee dhinac ah. Jiifsataa dhinacaaga midig aad, Oo gacantiisa midigtana waxaa madaxa la qaado oo faafin garbihiisa si aad u arki karin saqafka. Kor jidhka. Waxaad u baahan tahay in la sameeyo 15 wiishashka, isagoo Jiifa xaq iyo 15 wiishashka, been bidixda.
• U jiifso dhinaca midig, gacanta midig idinku qaban isaga ka soo hor, oo uu gacantiisa bidix uu madaxa ka dambeeya. Jeex labada cagood iyo jidhka ka soo dabaqa, jidhkiisa isku dayaya in ay sawir goobo nuskeed ah. Ku celi 15 jeer.