Sida loo dhiso murqaha dib guriga

Dadka daawanaya caafimaadka ee dhabarka, kala duwan dhalista kuwa kibirka leh, gargaarka jiidasho leh muruqyada garbahooda si ay dhexda. Xoojinta dhabarkaaga, aad karto guriga. Tani waxay u baahan doontaa dumbbells caadiga ah oo kaliya. Dooro miisaankooda waafaqsan diyaarinta lagama maarmaan jirka ku hawlan.

Sida loo dhiso murqaha dhabarka? Isticmaal set ee layliyada ku saabsan 3 jeer toddobaadkii. isbuucyo yar gudahood aad si weyn u xoogayn doonaa dhabarka iyo toosi Dhehana. Marka fulinta layliyada raac dareenkaaga, haddii ay jiraan waa wax xanuun ah si degdeg ah loo yareeyo load ah.

1. First, been ka on caloosha, aad gacmahaaga gelin karaa garka hoostiisa. On Neefta ah, jirka oo kor u off dhulka, Timir samayn ma hoose, suxullada kor farta. On neefta siidaysid ah, hoos dabaqa. Qaado 9 wiishashka kale. Markaas ka heli qaar ka mid ah inteeda kale.
2. Sida loo dhiso murqaha dhabarka iyo haddana ma laha wax asturaad isaga jeexjeexday? Ma Jimicsiga. Hel on jilbahaaga, gacmaha la wada kaalinta isaga ka soo hor, farihiisa in a "qufulka". On neefta siidaysid ah halka aad dib u socdeen, daaha araxda kasta. Ka dib markii si toos ah daqiiqadii ah.
3. Jiifso on caloosha mar kale. On Neefta ah, kor labada gacmaha kor ku dabaqa, jidhka iyo addimmadii, neefta siidaysid, da'a dhulka. Ku celi 8 jeer. Ku celi jimicsiga iskala of 2.
4. Sida loo dhiso murqaha dhabarka halka taagan? Samee taakal lugta midig weerarka, caatada ah on jilibka gacanta u dhigma. In gacantiisa bidix ku qaadan dumbbell ah. Iyada katimaada ah xoota oo suxulka bidixda iyo waxa ay farta ku toosan, oo la adkeeyo dumbbell in ay xabadka. On Neefta ku toosi gacantaada si buuxda. Qabtaan ugu yaraan 15 Albumka. Ku celi layliga Gacantaada midig ku.
5. Diyaarso lugaha on width ee cagaha, gacmaha, hoose, qaban dumbbell ah iyaga oo ku. Iyada katimaada ah gacnta weeraryahanka halka daafaca weli si toos ah, gacmaha hoose dabaqa. On toosi Neefta ah. Samee kale oo ku saabsan 12 dalcadaha.
6. Xusulkaaga oo uu gacmaha u soo dejisay ayay la dumbbells madaxaaga ka dambeeya. Iyada oo gacnta oo katimaada la dhabarkaaga toosan, neefsatid on laabto. Qabtaan 15 janjeedhsami.
7. Jimicsiyada for Laata. Seexo caloosha, lugaha, cagaha at pomoscht fiican u xaliyo wax go'an (tus, sooffa), oo timir saaray madaxa. On Neefta ah, jirka oo kor u off dhulka, wax yar raagayn on miisaanka. On oo katimaada back to caloosha dagta. Samee ugu yaraan 5-7 Albumka.
8. Dabajooga badan dhabarka, bowdada duuban kor lugahaaga kor,. Haddaba halka dhabarka hoose ka hor. Rolls ku yaala gadaasha dambe ugu yaraan 30 ilbiriqsi iyo dib u.
9. Jimicsiyada murqaha dhabarka waxaa lagu sameeyaa guriga aan gacanta ugu tababaraha, si aad adigu u baahan tahay si aad u daawato ay gobolka u gaar ah. Qaado dumbbell ah in labada gacmood, gacmaha ku yaalaan meel u dhow miskaha. On Neefta ah, kor labada hubka madaxiisa ka guuxeysa, on the neefta siidaysid iyaga soo daadiyaa mar kale. Samee 15 wiishashka.
10. Fadhiiso, gacmihiisa ku wareegsan miskaha iyada. Iyada katimaada ah kor baridaada off dhulka, laakiin ha in ay bar ma u tagaan, ka dibna isku laab saynta isaga ka yar, soo aruurinta dib hoose. Xil this 1 daqiiqo. Iyada oo neefta ku fadhiisan. Qabtaan kaca kale.

Sida loo dhiso murqaha dhabarka si sax ah oo aadan adigu wax yeelaan? Ka dib markii performing adag ee kor ku xusan ayaa loo baahan yahay in la sameeyo ka taagay. Waxay ka caawisaa murqaha soo kabsado ka dib jimicsiga iyo ka saaraysaa dareenka of qallafsanaan iyaga oo ku.

1. Fadhiiso oo aad gacmaha, wiishka. Iyada katimaada ah in la leexiyo lugaha, dib marka ay si toos ah joogo. Hagaajin booska loogu talagalay oo ku saabsan daqiiqadii. Marka aad neefsatid, jidhka kor. Taag taajkii sii weynaydba si toosi dhabarta.

2. Hel on jilbahaaga, gacmihiisa saaray dabaqa. taaj toos neefsasho iyo dibka ilaa dib neefta siidaysid waxay galeen godkii in saqafka. Ku celceli layligan ugu yaraan 8 jeer.

3. istaaga, gacmaha gadaashiisa, ka saar, iyaga tidicdo galay "quful". Neefsatid oo iyaga kor ugu jiid madaxa, tiriska laabtiisa. Qabo booska 1 daqiiqo. Markaas neefta siidaysid soo laabtay billowday ugu.