Arm Theraband Exercises: Lying Somali Page 2

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Laastiigga Jimicsiga Gacanta: Jiifka
Samee jimicsiyadan adiga oo ku jiifa sarriir, labada dhinac ee laastiiggana
midba gacan ku haya. Hubi inaad neefsato kolba maraka aad samayneyso
jimicsiyadan. Jimicsiyada u samee si aayar ah, dhaqdhaqaaq dheellitiran
natiijada ugu fiican si loo helo.
Jimicsiyada waa in la sameeyaa _____ jeer maalintiiba. Ku celi jimicsi kasta
______ Jeer.
Ku samee jimicsiyadan  Gacanta midig  Gacanta Bidix
 Labada gacmoodba
Hadday noqoto inaad isticmaasho gacantaada midig ama bidix, waxaad ku
xiran kartaa laastiigga sariirta ama waxaad ku qabsan doontaa gacanta kale
dhidib ahaan.
Labada gacmood oo kuu toosan, oo
aad hayso laastiigga, hal gacan saar
ta dhinaca kale ah si aad u dhidibto
laastiigga.
Qun yar uga soo laab gacantaada kale
xusulka, adiga oo keenaya gacanta
garabkaaga.
Si aayar ah ugu fidi xusulkaaga, sideedii
hore ee aad ka bilowday.
Naso oo ku celi.
Labada gacmood oo kuu toosan, oo
aad hayso laastiigga, hal gacan saar
ta dhinaca kale ah si aad u qotomiso
laastiigga.
Gacantaada oo fidsan adiga toos u haya,
aayar u qaad gacantaada oo dul mari
madaxaaga laastiiggana kala jiidaya.
Ku daa sidaas markaan aayar ugu soo
celi gacantaada dhinacaaga, gacantaada
oo fidsan.
Naso oo ku celi.
Arm Theraband Exercises: Lying. Somali.
1

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