Istaag buurta dusheeda cagahaaga wax yar ka ballaadhista si ka sii ballaadhan.
Farahaaga u rog daroogada qiyaastii 45 digrii.
Neefsashada si aad u dheereeyso lafdhabarta, ka neefso sida aad jilbahaaga u leexiso oo aad hoos u dhigtid.
Si wada jir ah u soo qaado calaacalahaaga hortiisa laabtaada, oo ku riixaya xusulladaada gudaha bowdyahaaga.
Hayso 5-8 neefsasho.
Istaag buurta dusheeda oo cagahaagu lugahaaga u kala baxaan.
Gacmahaaga ku dheji dhabarkaaga gadaashiisa, neefta si aad u dheereeyso lafdhabarta.
XIRIIRKA AAD UGU SAMEEYSAA HALKAN HOOSE.
Gacmahaaga u dheeree illaa iyo inta ugu badan ee suuragalka ah.
Hayso 5-8 neefsasho.
Istaag buurta salka ku haysa cagahaaga ka ballaaran oo ka badan hal lugta dhererka lugta kala fog.
Cagtaada midig u jeedi 90 digrii, oo xoogaa u jeedi lugtaada bidix gudaha.
U wareeji miskahaaga si aad ula kulanto dhinaca midig, neefta si aad u dheereeyso laf-dhabarta.
Hoos u dhaadhac sida aad u leexdo jilibkaaga midig si aad u sameyso xagal 90 digrii oo u dhexeysa bowdada iyo xishood.
Hayso 5-8 neefsasho, ka dibna dhinacyada beddela.
Ku bilow gacmahaaga iyo jilbahaaga, gacmahaaga iyo cagahaaga sinta-ud-u-dhiska.
Gacmahaaga iyo bowdyahaaga ku xir sariirta.
Neefso markii aad kor u qaaddo madaxaaga iyo feedhkaaga, waxaad dhabarka u saartaa markaad dhabarkaaga ku wareejiso.
Diiradda saar kordhinta lafdhabarta vertebra by vertebra.
Ku celi 5-8 wareeg.
Ka bilow booska u nugul sariirta, oo gacmahaaga lagu dhejiyo dhinaca laabtaada.
Ka dhig cagahaaga cagahaaga si ka soo baxaan, oo ka fogee oo ku lug yeelo xuduntaada.
Toosi gacmahaaga iyo lugahaaga, adoo ku haysta booska daboolka.
Hayso 5-8 neefsasho.
Ka bilow pask pose, kor u qaadista miskahaaga kor iyo gadaal.
Si adag u riix cagahaaga dhulka, adkee bowdadaada oo dib u riix gadaal.
Xadhigaaga lafdhabarta oo toosi gacmahaaga.
Hayso 5-8 neefsasho.
.Ku fadhiiso sariirta lugahaaga oo lugahaaga toos u fidisay horteeda.
Dhex dhig lugtaada bidix gudaha ama banaanka bowdadaada midig.
Neefsashada si aad u dheereeyso lafdhabarta, gacmahaaga u soo bax dhinacyada.
Naxdin sida aad jirkaaga ugu wareejiso bidix.
Gacantaada midig oo dibadda ka soo bixiya.
Gacantaada bidix saar gadaasha sariirta.
Hayso 5-8 neefsasho, ka dibna dhinacyada beddela.
Jeel ku jilbay sariirta adoo cagahaaga u kala baxaya.
Gacmahaaga saar miskahaaga, ku neefso si aad u dheereeyso laf-dhabarta.
Hoos u dhig sidaad gadaal u laabatid, gacmahaaga ku dhejisid ciribtaada hal mar.
Bilowga bilowga ah waxay u isticmaali karaan baloogyo yoga oo taageero loogu talagalay.
Hayso 5-8 neefsasho.
9.Halyeeyga ayaa horay u soo jiiday
Jeel ku jilbaha ku dul yaal cagahaaga wax yar ka ballaadhan sidii godka hip-ballaca.
Dib ugu fadhiiso ciribtaada, ka dibna u leexo dhanka hore ee hore.
Gacmahaaga hore u sii wad, adoo ku nasanaya wejigaaga sariirta.
Hayso 5-8 neefsasho.
U seexo dhabarkaaga sariirta oo cagahaaga ka ballaadhiso si kayar sidii aad u kala ballaadhisay.
Gacmahaaga ku dheji dhinacyadaada oo leh calaacal.
Indhahaaga xir oo ka fikir 5-8 daqiiqo.
Haddii aad xiiseyneyso, fadlan nala soo xiriir
Waqtiga Post: Agoosto-22-2024
