5 siyaabood oo dabiici ah oo haweenku ku balaarin karaan naasaha
Hadii aadan ku qanacsaneyn cabirka dabiiciga ah ee naasahaaga, waxaa hubaal ah in qaliin ad kubixiso isbadal aad kusameyso uu yahay mid an uwanaagsaneyn caafimaadkaaga – balse waxaa jira 5 siyaabood oo si dabiici ah aad u kordhin karto cabirka naasahaaga.
Sida aynu wada ogsoonahay haween badan ayaa iminka si weyn u daneynaya iney helaan siyaabooyin dabiici ah oo u sahli kara helida cabir ka yara weyn oo ey ku qanacsanyihiin in naasahoodu ey laekaadaan iyagoo ka fogaanaya qaliin ey umaraan arintaasi.
Hadaba hadii ad hirgaliso siyaabaha soo socda waxaa hubaal ah inad heli doonto natiijooyin ad kuqanacdo, waxaana xaqiiq ah inad waqti gaaban gudihiis ad ku arki karto natiijadooda, inkastoo ey muhiim tahay in aad ogaato in cabirka horaadadaada (naasahaaga) ey marwaliba kuxiranyihiin hide wadaha ama dhaxalka jireed/cabirka ee ay leeyihiin qoyska aad kadhalatay, hab nololeedkaaga iyo culeyska jireed ee ad leedahay.
Hadaba hababka an hoos kuxusi doono ayaad umari kartaa isbedel kuyimaada naasahaaga:-
1 – Jimicsiga naasaha lagu balaariyo
Jimicsiga naasaha lagu balaariyo waa hab gaar ah oo loogu tala galay in lagu balaariyo murqaha ku hoos yaala naasaha, waxaana xusid mudan in uusan aheyn mid aad si dag dag ah uga arki karto natiijada balse waa mid ubaahan inad galiso waqti iyo dadaal badan kadibna waxaa hubaal ah inaad dareemi doonto korodh-ka cabirka naasahaaga, waana habkan an hoos kusheegi doono.
- Inad sameyso pushups oo ah jimicsi ad sameyneyso adiga oo jirkaaga inta ad si siman dhulka ugu seexaneyso xabadkaaga, kadibna ad gacmahaaga iyagoo siman ad dhulka udhigeyso adigoo sidokale simaya lugahaaga sidoo kalana kolba kor iyo hoos ukacaya, sida kamuuqata sawirka hoose.
2 — Qaadida culeyska mataanaha
Culeysyada mataanaha waa 2 birood oo kuus kuusan oo miisaan isla eg leh oo loogu tala galay in 2-da gacmood kor iyo hoos loogu qaado si murqaha xabadka ay u yara adkaadaan taasoo sido kale keenta in ey fidsamaan, iyadoo marka murqaha naasuhu balaartaan ey saameeyaan naasaha oo iyaguna durba bilaaba fiditaan balaariya cabirkooda – muuqaalka jimicsigaasi waa kan kamuuqda sawirka hoose.
3 – Jimicsiga hoos ka’adkeeynta/balaarinta muruqaha xabadka
Jimicsiga hoos ka’adkeeya muruqaha xabadka ayaa si weyn usaameeya naasaha oo la’ogaaday in gadaal ey kaso riixmaan taasi oo keenya iney balaartaan. Hadaba jimicsiga hoos ka’adkeynta muruqaha naasaha ayaa loo sameeyaa hab aad kor ugu heyneyso jirkaaga adigoo gacmahaaga kuheynaya cabir laeg kaliyahaaga. Si ad usameyso jimicsigaasi waxaa lagaaga baahanyahay inad hoos uneefsato, adiga oo isgaabinaya iyado xabadkaaga sare ugu heynaya cabir la’eg 30 degrees adigoo xusulkaaga gadaal u yara celinaya ilaa aad ka dareemeyso fiditaan yar oo xabadkaaga sida an ku muujisan sawirka hoose.
