Dhakhaatiirta Maraykanka waxay sameeyeen daraasad waxayna ogaadeen haweenku u dulqaadan karaan shaqada si sahlan. Darnaanta shaqada hawshu waxay inta badan ku xiran tahay asalka jinsiga ah ee haweeneyda ay leedahay. Intii ay socotay tijaabooyin caafimaad oo ballaadhan, waxay caddeeyeen in ay fududahay in la siiyo dhalashada Asians iyo Latinos marka la barbardhigo Caucasians ee nooca yurub. Haddii aadan ka tirsaneyn koox "jinsi" ah, hadana wali ma aha wax walwal ah, waxaa lagugula talinayaa in aad marka hore u diyaariso jirka uurka iyo dhalida, sidaas darteed waa inaad dhalisaa.
Daawada casriga ah hadda ma quseyso haween uur leh sida muraayadda madow. Waxaa la caddeeyey in ay fududahay haweenka jir ahaan loo tababaray in ay u dulqaataan dhalmada. Dhalmada waxay u baahan tahay adkaysiga jidhka iyo murqaha, gaar ahaan diaphragm iyo saxaafadda caloosha. Sidaa darteed way fududahay in la siiyo dhalashada iyo xanuun la'aan, halkii ay haweenku si firfircoon ugu hawlan yihiin ka hor intaanay uurka leeyihiin. Haddii aad tahay mid ka mid ah kuwan - ha iska bixin waqtiga uurka. Dawada casriga ahi waxay ku talineysaa haweenka uurka leh inay hoggaamiyaan hab nololeed firfircoon, ku lug leh aerobics, jimicsi xooggan oo dhexdhexaad ah, jimicsiga neefsashada, fidinta iyo yoga. Si kastaba ha noqotee, haddii haweeney ka hor uurka aysan u galin isboortiga, waxaa suurtagal ah in loo diyaariyo dhalashada - maaha waqtiga ugu wanaagsan ee lagu beddeli lahaa habka nolosha. Way sahlan tahay in la siiyo dhalashada kuwa leh jiilaal la korsado, markaa ha dayacin shaqada shaqada simanayaasha ka hor uurka. Xilliga uurka, waa lagama maarmaan in la wajaho xajmiga awoodda leh ee taxaddar leh, waxaa wanaagsan in lala xiriiro dhakhtar isboorti oo tayo leh iyo tababare shakhsiyeed. Xasuuso haddii aad tahay hab nololeed firfircoon ka hor inta aadan uur lahayn, si aad ah uma beddeli kartid.
Si kastaba ha noqotee, waa in la xusuustaa inta lagu jiro uurka, jimicsiga jimicsiga oo kordha, sidaa daraadeed haweenka uurka leh uma baahna culeys fara badan. Tababarayaal jirdhis oo badan ayaa ka soo horjeeda tababbarka saamaynta leh xitaa marka ugu horreysa ee uurka saddexaad ee uurka. Dhakhaatiirta Isboortiga Mareykanka waxay ku talinayaan dumarka uurka leh inay ilaaliyaan qaabka gogosha, dabaasha iyo baaskiilka. Haddii aadan si kalsooni leh u fuulin, waxaa fiican inaad bedesho kan dambe oo leh layliyo aan culus ahayn baaskiil taagan. U hubso inaad hubiso in kursiga simulatorka lagu hagaajiyay dhererka oo aadan dareemeynin dareenka aan fiicneyn inta lagu jiro tababarka.
U dabbaasho barkadda biyo leh kuleylka kuleylka leh. Biyaha dabiiciga ah ee cusbada leh cusbada, ma aha kuwo cusub, ayaa la doorbidaa. Guud ahaan, dabaasha ma aha oo kaliya tareenka dulqaadka, laakiin sidoo kale waxay xoojisaa muruqyada jidhka waxayna aad u fiican tahay haweenka uurka leh ee uurka ku jira miisaan badan.
Haweeneyda aan la xiriirin nidaamka dabiiciga ah ee imtixaanka ama tallaabo kale oo xirfadeed ayeey u sahlan tahay inay qaadato dhalmada. Si aad u dhaliso haweenku waa hawl dabiici ah oo dabiici ah, balaayiin haween ah ayaa waxay ula macaamilanyihiin xaaladdaha ka fog ilbaxnimada, sidaa daraadeed waa inaysan walwal gelin. Laga soo bilaabo farxadaada xaaladdu uma badna in la hagaajiyo, halkii ka soo horjeeda. Khabiirada cilminafsiyeedka ayaa sheegaya in haweenka aan maskaxda diirada saareynin geeddi-socodka, si ay u hadlaan, waxa ay diiradda saaraan natiijada, waa ay u fiicnaanayaan dhalashada. Haddii qof dumar ah ay ka fikirto ilmaha mustaqbalka, oo aan ka hadlin sheekooyinka naxdinta leh ee loo sheegay in ay dhalaan dumarka, waxa ay ka caawineysaa in ay u qaadato si sahlan.
Dhab ahaantii way fududahay in dhalmada loo wareejiyo dumar firfircoon oo firfircoon oo aan ku dhicin walwal aan loo baahnayn. Sidaas awgeed waxaad u baahan tahay inaad dareenka u muujiso kaliya foomka jireed, laakiin sidoo kale xaaladaada dareenkaaga.