Ma haysaa fursad aad jimicsi uga tagto guriga? Halkan ka baro 7 jimicsi fudud oo kaa caawinaya inaad qaab jir ahaaneed fiican yeelato adigoon tagin gym-ka. Hordhac Dad badan waxay rabaan inay jir dhistaan, laakiin waqtiga ama dhaqaalaha gym-ka u ma helaan. Maqaalkan, waxaan kuugu soo bandhigaynaa 7 jimicsi fudud oo guriga lagu sameeyo — looma baahna qalab gaar ah! ⸻ 1. Squats – Murqaha Lugaha iyo Dabada • Sida loo sameeyo: istaag, lugaha kala fogee, laabta jilibka adigoo dhabarka toosinaya. • Faa’iido: xoojiya murqaha lugaha, caloosha, iyo dhabarka hoose. 2. Push-ups – Gacmaha iyo Laabta • Sida loo sameeyo: Gacmaha hoos dhig, caloosha kor u qaad, kuna riix jidhkaaga kor iyo hoos. • Faa’iido: Waxay xoojisaa gacmaha, garbaha, iyo murqaha laabta. 3. Plank – Caloosha iyo Xudunta Jirka • Sida loo sameeyo: Jiifso caloosha, ku taagan suulka iyo xusulka, oo caloosha taag. • Waqti: Isku day inaad bilowdo 20 ilbiriqsi una kordhiso 1 daqiiqo. 4. Jumping Jacks – Wadnah...
Japan samurai
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