Dhammaan alaabta (711)
Waxkasta oo aan qornay ilaa hada, laga bilaabo maalinta koowaad ee jimicsiga ilaa barnaamijyada horumarsan.
Socdaalka Beeraleyda: Farsamo ku habboon, khaladaad caadi ah iyo cidda ay ku habboon tahay
Sida loo sameeyo socodka beeraleyda si sax ah: dejinta, xulashada xamuulka, khaladaadka burburinaya, iyo qorshe adag oo leh goobo, masaafo iyo waqtiyada nasashada.
6 min read
Sawirada Sawirada: Farsamo ku habboon, khaladaadka caadiga ah iyo cidda loo isticmaalo
sida loo sameeyo boorso si sax ah, sida loo doorto dhererka saxda ah, khaladaadka burburinaya dhinacyada iyo dhinaca Achilles, iyo qorshe sax ah oo lagu raaco.
5 min read
" Ruushka " oo ah: Farsamo ku habboon, khaladaad caadi ah iyo cidda ay ku habboon tahay
sida loo sameeyo wareegga Ruushka si sax ah, khaladaadka ugu badan ee dhaca dhabarkaaga hoose, iyo noocyada saxda ah, celceliska iyo culeyska saddexda heer ee tababarka.
5 min read
Lugaha laalaaday ayaa kor u kaca: Farsamooyinka, Khaladaadka Caadiga ah iyo Kuwa ay ku habboon yihiin
Tilmaamo tallaabo tallaabo ah oo ku saabsan qaabka kor u qaadista lugaha, shanta qalad ee ugu badan, toddoba tallaabo oo horumar ah, iyo calaamado cad oo muujinaya in ay tahay waqtigii la arki lahaa dhakhtar.
7 min read
Eyga Shimbirka ah: Farsamo ku habboon, khaladaad caadi ah iyo cidda ay ku habboon tahay
Tilmaamo tallaabo tallaabo ah oo ku saabsan eyga shimbiraha: qaabka saxda ah, shanta qalad ee ugu badan, inta set iyo celcelis ee la ordo, iyo qofka jimicsiga uu ku habboon yahay.
6 min read
Xajka la qaado: farsamada saxda ah, khaladaadka caadiga ah, iyo qofka ay ku habboon tahay
Qalab tallaabo tallaabo ah oo lagu sameeyo kor u qaadista, khaladaadka ay kor u qaadayaashu inta badan ku celiyaan, sida loo doorto nooc ka mid ah qaabka aad u dhisto, iyo tirooyinka la taaban karo iyo tirada dib u soo celinta.
7 min read
Xiddiga (Nabiga) ee la soo bixiyey. Farsamo ku habboon, khaladaad caadi ah iyo cidda ay ku habboon tahay
sida saxda ah ee loo qabto loox, khaladaadka dhaawaca saameynta, inta ilbiriqsi iyo nooc aad dhab ahaantii u baahan tahay, iyo goorta aad u tagto dhakhtar.
6 min read
Xiddiga dhinaca: Farsamo ku habboon, khaladaad caadi ah iyo cidda ay ku habboon tahay
Tilmaamaha ku saabsan lakabka dhinaca: qaabka saxda ah ee laabta iyo bowdada, toddoba khaladaad oo caadi ah, tirada saxda ah ee la qabsado iyo kuwa ka faa'iideysta.
5 min read
Dillaacayaasha Madaxa: Farsamo sax ah, khaladaad caadi ah iyo cidda ay ku habboon yihiin
Qalab-tallaabo-tallaabo ah oo lagu qoro qalabka la burburiyo, khaladaadka si qarsoodi ah u burburinaya wiishka, iyo tirooyin la taaban karo oo loogu talagalay qaybaha, soo noqnoqoshada, nasashada iyo mugga toddobaadlaha ah.
6 min read
Xarkaha la isku xiro ee hoos loo dhigo: farsamada saxda ah, khaladaadka caadiga ah iyo qofka ay ku habboon tahay
Sida saxda ah loo sameeyo riixida xarigga: dejinta, xawaaraha, khaladaadka burburinaya, xulashada qabashada iyo goobaha saxda ah iyo celceliska usbuucii.
9 min read
Kordhinta garabka sare ee madaxa sare: Farsamada, Khaladaadka iyo Cidda ay ku habboon tahay
sida loo sameeyo kordhinta triceps-ka, khaladaadka si qarsoodi ah u dilaya, iyo inta jeer ee aad u baahan tahay toddobaad kasta.
6 min read
Xadhigga isku-darka: Qaabka saxda ah, khaladaadka caadiga ah iyo cidda ay ku habboon tahay
Qalab tallaabo tallaabo ah oo lagu soo bandhigo dareenka, lixda qalad ee ugu badan ee foomka, qalabka la taaban karo, tirada celinta iyo culeyska, iyo calaamadaha xanuunka ee u qalma booqashada dhakhtarka.
6 min read
Dharka dharka ah: Farsamo sax ah, khaladaad caadi ah iyo cidda ay ku habboon tahay
Sida saxda ah ee loo sameeyo dharka, khaladaadka kugu kici doona garbahaaga iyo dhabarka hoose, iyo cidda ay ku habboon tahay, oo leh noocyo la taaban karo, celcelis iyo culeysyo.
5 min read
Xidhitaanka Xidhitaanka: Farsamo sax ah, khaladaad caadi ah iyo cidda ay ku habboon tahay
Sida saxda ah loo sameeyo jilitaanka jilitaanka, khaladaadka ku luminaya jilitaankaaga, inta jilitaan iyo celcelis ee la ordo, iyo marka xanuunka lugaha uu u baahan yahay dhakhtar.
6 min read
Safafka T-bar: farsamada saxda ah, khaladaadka caadiga ah, iyo qofka ay ku habboon tahay
T-bar-ka oo tallaabo-tallaabo ah oo loo sameeyay iyo fulinta, shanta qalad ee horumarka joojinaya, iyo goobo la taaban karo, dib-u-celin iyo waqtiyada nasashada ee kalfadhigaaga dambe.
5 min read
Xidhmo Xidhmo ah oo loo yaqaan 'Barbell Biceps Curl': Farsamo sax ah, khaladaad caadi ah iyo cidda ay ku habboon tahay
Sida loo sameeyo barbell biceps curl oo aan la dhaqaajin ama xanuun laabta: farsamo tallaabo tallaabo ah, shan khaladaad oo caadi ah iyo qorshe la taaban karo iyo qorshe dib u eegis ah.
6 min read
Xadhigga fiilooyinka fadhiya: Farsamaynta, Khaladaadka Caadiga ah iyo Cidda ay ku habboon tahay
Qeyb ka mid ah qaybaha ku yaal xarigga fiilada: Qalabaynta, xawaaraha, khaladaadka si qarsoodi ah u burburinaya, iyo tirada saxda ah ee heerarka tababarka.
6 min read
Taxanaha hal-gacan-la'aanta ah ee dumbbell: Farsamooyinka, Khaladaadka iyo Kuwa Loo Baahanyahay
sida loo sameeyo isku-dhafka hal-gacan ee saxda ah, khaladaadka caadiga ah ee kaa xaday natiijooyinkaaga, iyo inta wareeg iyo celcelis ah ee aad u ordo usbuucii.
6 min read
Dhinaca kale: Farsamo ku habboon, khaladaad caadi ah iyo cidda ay ku habboon tahay
Tilmaamo tallaabo tallaabo ah oo ku saabsan dejinta, xawaaraha, dejinta iyo rarista, shanta qalad ee kugu kici kara ugu badan, iyo jawaab cad oo ku saabsan cidda ay tahay inay iska dhaafto kor u qaadista.
5 min read
Xajka la soo saaray: Farsamo sax ah, khaladaad caadi ah iyo cidda ay ku habboon tahay
Sida loo sameeyo jiidashada lat, jiid adigoon u wareegin, khaladaadka caadiga ah ee dilaya saameynta, iyo inta set iyo celcelis ee aad u ordi karto goolkaaga.
7 min read
Ka bixitaanka gacanta: Farsamo ku habboon, khaladaad caadi ah iyo cidda ay ku habboon tahay
Faahfaahin faahfaahsan oo ku saabsan soo jiidashada gacanta: qabashada, xawaaraha, shan khaladaad oo caadi ah, iyo qorshe adag oo laga bilaabo marka ugu horeysa ee aad qabato ilaa toban khaladaad oo nadiif ah.
6 min read
Xiddiga Xiddiga ah ee la yiraahdo Chin-Up: Farsamo sax ah, khaladaad caadi ah iyo cidda ay ku habboon tahay
Tilmaamo wax ku ool ah oo ku saabsan qaabka loo qaato: qaabka tallaabo tallaabo, lixda qalad ee ugu badan, horumarka ilaa marka aad noqotid midka ugu horeeya, iyo inta nooc ee aad ku ordi karto usbuucii.
6 min read
Kor u qaadista hore: Farsamo ku habboon, khaladaad caadi ah iyo cidda runtii u baahan
Tilmaamaha wax ku oolka ah ee kor u qaadista hore: tilmaamaha qaabka saxda ah, shanta qalad ee burburinaya wiishka, iyo tirada noocyada, celceliska iyo miisaanka runtii macno leh.
6 min read
Wajiga oo la jiido: Farsamo sax ah, khaladaad caadi ah iyo cidda ay ku habboon yihiin
Tilmaamo wax ku ool ah oo ku saabsan farsamada jiidista wajiga, toddobada qalad ee burburinaya jimicsiga, iyo noocyo sax ah, celcelis iyo culeysyada garabka dambe.
6 min read