Gadaal toosan, cagaha ayaa is barbardhigaya midba midka kale, dhabarku waa toosan yahay, caloosha ayaa la sawiraa, garbaha waa la toosiyaa, garka ayaa barbar socda dabaqa, jidhka oo dhan ayaa si xajmi ah u fidsan yahay. Raac jadwalka miisaanka jidhka - si adag ha ahaato labada cagood (miisaan culus ha saarin hal lug, sharaabaad ama cirbado). Xakamee neefsashadaada: waa in la buuxiyaa. Lacagta: waxaan sameynaa muuqaal qurux badan.
"Saalax sare"
Haddii aanad beddelin jagada bilawga, si tartiib ah u neefsanaya garbaha, gacmahaaga u kalaji dhinacyada, buraashu waxay la kulmaan madaxaaga. Ha calalin calooshaada. Lacagta: "toosi" garbaha, ka takhalus galka.
"Taabashada dhulka"
Markaad ka fujisatid hurdo (ka soo qaad sinta), leexinta suxulkaada, adoo gareynaya dhabarkaaga, iyo xabadka oo qallajiyey, ka dibna, nasashada nasashada, gacantaada saar dhulka. Lugaha waa in ay si toos ah u toosan yihiin. Lacagta: Suufku wuxuu si fiican u qaboojiyaa dhabarka hoose, wuxuu kor u qaadayaa dheef-shiid kiimikaadka.
"Orodka"
Cadaadiska, ka saar lugta midig sida ugu dambeysa ee suurtogalka ah, lugta bidix ee jilibka si aad u iftiimiso dabaqa (jilibka ka sarreeya canqowga), hoos u dhig, adigoo riixaya miskaha dhulka iyo dhabarkaaga oo saldhig u ah taajka.
Miisaanka ayaa loo kala qaybiyaa lugaha si adag oo isku mid ah.
Lacagta: Waxaan ka shaqeynaa muruqyada dhabarka, hore iyo kan sare ee bawdada. Jimicsi si fiican u gubi kara kalooriyeyaasha!
"Ilmaha"
Dareemidda, adoo gadaal u celinaya, si tartiib ah u jiifso laf-dhabarka cirbadaha, kadibna jiid jeex-qabsashada miskaha, gadaashiisa gadaashiisa, ugu dambeyntii, madaxa hoos u dhig. Isku xir jilbahaaga iyo sharaabaadyada, isla markaana sahamiyaan cirbadaha si ay daloolo u sameeyaan aagga cagahaaga. Xakamee neefsashadaada. Lacagta: Asana waxay kuu oggolaataa inaad isdifaacdo, yareyso xiisadda.
"Vajarasana" (Noobi Dabiic ah)
Neefsashada, ku dhex wareeg jirka "wareega" (garbaha ka sarraysa miskaha). Ku fadhiiso dufankaaga cirbadahaaga midigta godka cagahaaga, dhabarka gogo, curyaankaaga horay u caday. Kacbital. Dhabarka, qoorta, madaxa iyo barkiis waa inay ahaadaan hal xariiq toosan, oo gogol leh dhulka.
Lacagta: xoojinta isbaarooyinka iyo jilicsanaanta jilbaha iyo shiinaha, hagaajinta shaqada xubnaha dheef-shiidka, murqaha muruqyada miskaha, garbaha, gacmaha.
Meelaha "bisad"
Si tartiib ah u laabo gacmahaaga, garbahaaga ka fog dhegahaaga, iyo suxulkaaga si ay u taabtaan jidhka. Miisaanka ayaa hoos u dhacaya. Meelaha "Cat" waxaa lagu bedeli karaa duub.
U fiirso booska saxda ah ee jirka: ha ku fashilmin suunka, dhabarka iyo qoorta hal xariiq toosan, iyo calaacalaha - si adag ugu cadaadi dhulka.
Lacagta: Jimicsigu si fiican ayuu u gubaa, wuxuu xoojiyaa muruqyada gadaasha iyo cududaha.
Boodhka dhexe wuxuu ku dhejin karaa "bisad"
Dhiirrigelinta, si tartiib tartiib ah ayuu u heli karaa dhammaan afarlaha oo leh taageerada gacmaha iyo jilbaha, dhabarka waa toosan yahay, barbarro dhulka. Dareemidda, dib u laabo gadaashaada, hoos u dhig madaxaaga ("Cat Cat"), ka dibna ku dhiirrigelinta, inuu furo miskaha si uu dhexda u barbardhigo dabaqa, "fur furka". Dhaq-dhaqaaqa wuxuu ka soo jeedaa saldhigga dambe ee maskaxda, vertebra ee ka dambeysa vertebrae. Buuxi 5 duubo "bisad".
Madaxaaga dib ha u dhigin, ha u oggolaan in aad qoorta iskaga dhejisid iyo dhabarka hoose! Lacagta: suunka ayaa kicinaysa wareegga dhiigga ee gobolka lumbar, wuxuu xoojiyaa muruqyada gadaashiisa, wuxuu qaboojiyaa maqaarka wejiga. Ka hortag fiican ee cudurada dumarka!
Ka gudubka "buur" ilaa "bisad"
Ku dhiirrigeliya, samee qaabka "Cat". Dareemidda tartiib tartiib ah ayaa kor u qaadeysa miskaha waxayna dib u soo celisaa: lugaha ayaa fidsan, qafiska xabadka ayaa dhex maraya gacmaha. On waxyoonay, maraya "Cat hoose", tag "Cat". Kala beddelashada waxaa lagu bedeli karaa duubo "Cat". Markaad u gudubto "Buurta" (dhabarka), dhabarka waa toosan yahay, "Buurta" (hore) - "wareeg". Lacagta: xoojinta murqaha lafdhabarta, "dukaanka" tamarta galmada.
Qeybta ugu dambeysa ee "cunuga"
Ciladda "Cat" waxay si tartiib tartiib ah u gudubtaa sanka - "Child". Nasasho.
"Vajarasana" (Noobi Dabiic ah)
Neefsashada, u kaca "Vajarasana" - waa dabacsanaan iyo nasasho. Kacbital.
"Taabashada dhulka"
Xilliga maqaarka, toos u lugta midig ee bidixda. Is dabci adigoo horey u sii jeedinaya. Neefsashada gudaha. Ha isku riixin cagaha dambe! Waxa ugu muhiimsan waa in la ilaaliyo isku dheelitirka iyo isku midka ah gaadiidka. Haddii aadan haysan awood kugu filan si aad u sameyso isbedelkan si habsami leh, adigoo jiidaya miskahaaga iyo inaad lugtaada toosinayso, waxaa fiican in aad si yar u leexiso lugta dambe, iska ilaali jeexis.
"Orodka"
Riix, si habsami leh u tag "Jooniska Hoose", laakiin gacmahaaga faraha si aad u oggolaato qolka maneuver. Xilliga fuuqbaxa lugta bidix ee hore. Neefsashada, jirka ka soo saar miskaha ilaa taajka. Haddii dhererka neefsashadu uu oggolaado, markaa dhamaadka wareegga waxaa lagu samayn karaa hal neef.
Tadasana
On demo, jilbahaaga u jeedo, kor u kaca oo duub.