@amiincf10: Safarkayga ee ku saabsan luminta dufanka Tijaabi jirdhiskaaga hal tartan gudahood Halkan waxaa ku haysta turjumaadda qoraalka sawirka oo nadiif ah (oo aan lahayn calaamadaha iyo lambarrada wakhtiga * Tijaabi jirdhiskaaga hal tartan gudahood * Ma samayn kartaa 10 riixid (push-ups), dabadeedna si toos ah 20 squats, kadibna 15 crunches, kadibna 40 mountain climbers adigoon joogsan? * Haddii aad awooddo inaad dhammaystirto dhammaan jimicsiyada oo aad ku celiso 3 wareeg, waxaad dhisaysaa jirdhis xoog leh oo aad hal mar ka shaqaynaysaa dulqaadka iyo xoogga. * Tartanku ma aha mid fudud sidii aad filaysay, gaar ahaan haddii aad ilaaliso qaabka saxda ah ee jimicsi kasta. * Isku day tartanka, oo xisaabi inta wareeg ee aad dhammaystiri karto adigoon joogsan. * Immisa wareeg ayaad samayn kartaa? Ku qor lambarkaaga faallooyinka. * Ciyaaraha #Bararinta #Naadiga #Jir-qalaynta #Cunto-qaadashada #

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Tuesday 03 November 2026 11:35:29 GMT