Dooro tillaabooyinka barkinta
1.
u sheegay la dhaqanka xirfadeed isgaarsiinta xirfadeed waqtiyada caadiga ah waa jiifa ama dhinaca hurdo, hurdo humaagga ama sariir adag, guud ahaan loo isticmaalo in lagu seexdo dhogorta laguma talinayo in la doorto barkin jilicsan ama sare, hurdo talo sariir adag isku dayi kartaa barkin jilicsan ergonomic.
2. Isku day inaad been sheegto
waxay jiiftaa 10 daqiiqo, dareenka ugu horeeya wuxuu la qabsan karaa heerka barkin adag iyo jilicsan, u fiirsashada waa u jiifso wejiga iyo garku waa 5 darajo, iyo haddii garabka garabka iyo barkin, ka fogow barkinta oo aad uga sareysa qallafsanaanta qoorta oo ka kac qoorta xanuun.
3. U jiifso dhinacaaga
u leexo dhinacaaga 10 daqiiqo, haddii aad dareento garabka ayaa la tuujin doonaa, luqunta iyo garbaha barkin iyo isdhiibi, haddii ay jirto meel bannaan waxay ku fidi kartaa calaacasha gacantaada, garabka garabka ayaa sheegay in barkinku kugu habboonayn.
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