Inkastoo xaqiiqda ah in dhakhaatiirta si xoog leh ay ku talinayaan inay qabtaan jimicsi gaar ah marxaladaha hore ee uurka, haween badan ayaa diidaya. Qaarkood waxay ku doodaan inaysan jirin waqti ku filan, qaar kalena waxay ka cabanayaan shaqada culus ee shaqada, laakiin inta badan waa sababta ugu fudud - caydhinta banaanka. Laakiin hirgelinta dhismaha ugu fudud, oo qaadata 10-20 daqiiqo oo kaliya, ayaa ka caawin doonta uunan dib u dhiska dhaqdhaqaaqa fudud ee cusub, laakiin sidoo kale in laga fogaado sunta sunta leh ee xitaa iyo xataa si loo fududeeyo keenista.
Waa maxay jimicsiga aad uur leedahay marxaladaha hore?
Laylisyada la oggol yahay ee haweenka uurka leh ee ku jira saddexda bilood ee ugu horeeya ma aha mid aad u adag ama kala duwan. Muddadan, waa inaad ka taxadartaa, ka fogow tababarka saxaafadda, nooc kasta oo bood ah, iyo culeyska culeyska (oo ay ku jiraan tagista jimicsiga). Caanaha noocan ahi waxay u horseedi karaan foosha firfircoon ee ilmo-galeenka iyo joojinta uurka.
Fudud loogu talagalay haweenka uurka leh: Jimicsi
Hase yeeshe, kama bixi kartid culeyska, waxa kaliya oo lagama maarmaan ah in la sameeyo jimicsiga jidhka lagu taliyey ee loogu talagalay haweenka uurka leh ee saddexda bilood ee ugu horeeya. Tusaale ahaan, layliyada soo socda ayaa lagu dari karaa kakiska:
- Jimicsiga neefsashada (nasashada). Istaag dhab ah, cagaha midba midka kale u dhigma, lugaha dhererka miskaha, gacmaha si xor ah jidhka, madaxa madaxa loo jiido, caloosha ayaa la jiido, garbaha toosan. Xaaladdan, samee taahsiyada sida waafaqsan shuruucda pilates: sida haddii uu jiro balloon u dhexeeya feedhka, kaas oo si firfircoon u foorarsado dhiirrigelinta oo uu hoos u dhaco. Ku celi 10 jeer.
- Xoojinta murqaha laabta. Geli geli dhabarka, garbaha fidsan, garabaha garabka bidxeed oo kala googo'an, hubka laabta laabta oo is dul saaran, caleemaha ku xiran. Inhale oo riix caaradaada midba midka kale, ka dibna nadiifi, buraashka xabadka ku xaji xabadka, halka gacmahaaga ku hayaan meel adag. Nasasho. Ku celi 8-10 jeer.
- Jimicsiga haweenka uurka leh ee bararka (xoojinta muruqyada miskaha). Iska ilaali toosan, lugaha oo qulqulaya jilbaha garabka garbaha, gacmaha dhinaca dusha sare ee bowdada. Marka hore si tartiib ah u beddel miskaha dhinaca midig, sharaxaadda wareegga, ka dibna ka tagay. Ku celi 5 jeer.
- Jimicsi ka samee calaamadaha kala duwan ee caloosha (loogu talagalay muruqyada laf dhabarta). Iska ilaali toosan, lugaha, gacmaha dhinacyada. Hal lug ayaa jilibka jilicsan, oo istaagaya dhinaca labaad, cagaha horey u taag, kadibna dhinac iyo gadaal. Ku celceli jimicsiga 5 jeer lug kasta.
- Jir dhis muruqyada dhabarka iyo lugaha. Dhinaca dhulka fadhiya, lugaha tooska ah ayaa kala firdhiya, iskudubkaada adoo iska saaraya, hubka ayaa si fican u faafaya dabaqa. Neefsashada, jirka ku jaji hal jihada, markaad ka fujisid qaadashada booska bilawga ah, xigta xigta - curl xagga jihada kale. Ku celceli 5 jeer jihe kasta.
- Raaxo jimicsiga jimicsiga (sida jimicsiga jirka ah inta lagu jiro uurka waa in aan la ilowsan!). Ku fadhiiso lugahaaga adiga oo hoostaada ku riixaya, dufanka taabashada cidhibtaada, hubi gacmahaaga hore, isku day inaad taabato wejigaaga wejigaaga. Gacmahaaga si tartiib ah u dhaqso, ka dibna naso. Ku celi dhowr jeer. Baxashada ayaa lagula talinayaa in la dhamaystiro dhismaha, iyo nasashada inta udhaxeysa jimicsiga.
Waa maxay jimicsiyada la sameyn karo inta lagu jiro uurka, waxay ku xiran tahay oo kaliya mudadaas, laakiin sidoo kale ku fiicnaantaada. Haddii lagu jiro jadwalka aad dareemeyso raaxo darro, markaa waa in jimicsiga la joojiyaa laguna beddelaa mid kale.
Intaa waxaa dheer, ha ilaawin in jimicsiga loogu talagalay haweenka uurka leh ee seddexda bilood ee ugu horeeya inay ahaadaan kuwo fudud, laakiin waqtigaan wuxuu soconayaa 14 usbuuc. Xilligaas ka dib, waxaad awoodi kartaa inaad qaadato culeys dheeraad ah (tusaale ahaan, layliyo haweenka uurka leh leh calaamadaha, kuwaas oo loo oggol yahay taariikhaha dambe).