Exercises To Strengthen Your Shoulder - Somali Page 8

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‰ Caloosha ugu jiifso miis ama kursi dheer (benj). Hal gacan hoos uga
soo laalaadi toos illaa dhulka xusulkaaga oo siman.
Laab xusulkaaga oo tartiib sare ugu soo qaad inta aad karto.
Sidaa ku hay oo markaa aayar dib hoos ugu fidi xusulkaaga. Naso oo
ku celi.
Labada jimicsi ee ku xiga, waxaad isticmaali kartaa laastiik ama
dhuunta caabbinta.
‰ Wareejinta Dibadda ee Garabka:
• Ku xidh laastiigga ama dhuunta heer dhexda le’eg.
• Ku fadhiiso ama istaag gambar gacmahaaga oo dhinacyada yaal.
• Laastiigga ku qabo hal gacan, xusulkuna laab 90 digrii, markaana
gacanta ku qabo gudub ahaan oogadaada horteeda.
• Soo jiid laastiigga adiga oo usoo dul mariya gudub oogadaada.
• Qun yar ugu noqo bilowga. Naso oo markaa ku celi.
Exercises to Strengthen Your Shoulder. Somali.
4

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