Jirdhiska La Sisi Karaa Fadhiiso Baararka Jimicsiga Qalabka Iska caabinta Tuubbada Guriga Mashiinka Caloosha

Tilmaam:

1.Maaddada xumbo waa jilicsan oo raaxo leh
2.4 heerarka hagaajinta dhererka, waxaa lagu hagaajin karaa qoyska oo dhan.
3.Round koob weyn oo nuugid waa xasiloon oo ma ruxin
4.Waxay kaa caawinaysaa in aad jimicsato muruqyada xudunta u ah Abs, yaraynta baruurta caloosha oo qaabayso jidhkaaga
5. Jimicso gacmaha, garbaha, dhabarka, lugaha, caloosha, dhexda ama murqaha kale ee jidhka
6.Ku haboon kor u qaadida lugaha hoose ee sare, miskaha buundada, taageerada fidinta lateral, riix-ups, fadhi-ku-dhigga, ku tiirsanaanta, taageero siman.
7. Waa cufan oo fudud, aad ugu habboon jimicsiga guriga iyo safarka