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Ku fadhiista Lat jiidashada
Mashiinka dib-u-jiididda waa mid ka mid ah murqaha ugu weyn ee dhabarkaaga isagoo sidoo kale hawlgelinaya labajibbada iyo garbahaaga.Ka shaqaynta lafahaaga waxay kaa caawin kartaa inaad hagaajiso booskaaga oo aad ilaaliso lafdhabartaada inta lagu jiro jimicsiyada kale adigoo sawiraya oo xoojinaya muruqyada dhabarkaaga.Hoos u dhigista dambe ayaa kaa caawin karta...Akhri wax dheeraad ah -
Sida loo isticmaalo mashiinka Squat
Jimicsiga lugaha ayaa ah mid aad muhiim u ah, jimicsiga ugu badan ee lugaha waa squat.Kuwa hadda bilaabay inay jimicsi sameeyaan, waxay u fiican tahay inay ku jimicsadaan mashiinka squat.Jimicsiga ugu weyn: Tilmaamaha Quadriceps: 1. Ku naso dhabarka jirridda suufka dambe ee mashiinka, lugaha u fur inay ...Akhri wax dheeraad ah -
Doorka saxaafadda garabka
Doorka qalabka jimicsiga saxafada garabka fadhiya waa in la jimicsado muruqyada deltoid.Deltoid-ka bani-aadmiga wuxuu u qaybsan yahay saddex xidhmo: hore, dhexe iyo danbe.Qalabkani wuxuu si wax ku ool ah u jimicsan karaa xirmooyinka dhexe iyo kan hore, laakiin asal ahaan wax saameyn ah kuma laha xirmooyinka dambe ee deltoid....Akhri wax dheeraad ah -
Sida loo sameeyo Curl Bicep fadhiga leh
Talaabada 1: Fadhiiso kursiga oo dhig dhabarka gacmahaaga suufka hortaada yaal.Talaabada 2: Qabso gacan-qabsiga iyadoo calaacalahaagu kor u jeedaan.Talaabada 3: Hadda laalaab gacmahaaga ilaa garbahaaga ka dibna hoos u dhig hoos.Ste...Akhri wax dheeraad ah
