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Home Health Diet and Fitness Bilaabista Barnaamij Jimicsi

Bilaabista Barnaamij Jimicsi

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Jimicsi joogto ah waxa uu ka mid yahay hab nololeed caafimaad leh. Dhakhtarkaaga kala hadal nooca jimicsi iyo qadarka aad sameyn kartid haddii:

  • Aanad sameyn jirin firfircooni
  • Aad qabtid dhibaatooyin caafimaad 
  • Aad uur leedahay 
  • Aad ka weyn tahay da’da 60

Hadafku waa inaad jimicsi sameysid 4 ilaa 6 maalmood todobaad kasta. Jimicsi samee 30 ilaa 60 daqiiqadood wakhti kasta. Si aan dhaawac kuugu dhicin, si tartiib ah u kordhi tirada maalmaha iyo qadarka wakhti ee aad sameysid jimicsiga.

Jimicsiga joogtada ahi waxa uu kaa gargaarayaa:

  • Inuu sii fiicneeyo sida wadnahaaga iyo sambabadaadu u shaqeeyaan
  • Inaad yeelatid miisaan caafimaad leh ama waxa uu kaa gargaarayaa in miisaan kaa dhaco
  • Inuu ka yareeyo giigsanaanta iyo walaaca oo ay fiicnaato niyaddaadu 
  • Inay kaa yaraato halista cudur wadne xanuun, dhiig-karka ama cadaadis dhiig oo sareeya, lafo-khafiifsanka (osteoporosis) iyo sonkor/sonkorow ama macaan

Sida Loo Bilaabo:
 
Dooro jimicsi aad jeceshahay inaad sameysid.

 

  • Isku day inaad bedbeshid nooca jimicsi ee aad sameysid si faa’iidooyinka caafimaad u kordhaan ugana hortagtid xiiso-dhaca iyo dhaawaca.

Noocyada Jimicsiga:

  • Jimicsiga boodboodka ahi (aerobic) waxa uu dhaqaajiyaa muruqyada waaweyn, waxana uu hagaajiya caafimaadka wadnahaaga iyo sambabadaada. Tusaale ahaan waxa ka mid ah socodka, gucleynta, fasalada jimicsiga boodboodka ah, kaxeynta baasgeel/bushkuleeti, dabaasha iyoteniska.

Socodku waa doorsho jimicsi oo u fiican dadka bilaabaya jimicsiga. Waxa kaliya ee aad u baahan tahay kabo isboorti oo fiican. Socodku waxa uu gubi karaa kalooriyo la tiro ah kuwa ay gucleyntu gubayso laakiin ma laha jug sare oo gaadhaysa xaglahaaga. Socodku wadnahaaga iyo sambabadaada ayuu u fiican yahay waxana uu gargaar ka geysta ka hortagga lafo-khafiifsanka.

  • Jimicsiyada tababarka ee xoojinta ahi waxay xoojiyaan muruqyada oo ay dhisaan lafo xoog leh. Tababarka xoojinta waxa tusaale u ah isticmaalidda miisaanada xoojinta, qalabka jimicsiga ee kala jiidma (exercise bands), qalab kale oo ah qaadis miisaan, iyo sameynta dhul-riixid (push-ups) iyo fadhi-riixid (sit-ups). La hadal dhakhtarkaaga ka hor inta aanad bilaabin tababar xoojin haddii aad qabtid dhiig-kar (cadaadis dhiig oo sareeya) ama dhibaatooyin caafimaad oo kale.
  • Jimicsiyada dabacsanaanta, oo sidoo kale loo yaqaano iskala-bixin, waxay kordhiyaan dhererka muruqyada si dheeli-tirka iyo caafimaadka xagluhu u fiicnaadaan. Iskala-bixintu waxay muhiim tahay ka hor iyo ka dib jimicsiga iyo iyada oo iskeed u ah jimicsi. Tusaalooyinka jimicsiga waxa ku jira yoga iyo tai chi.

Jimicsiga ku bilaw oo ku dhameystir 5 daqiiqadood oo ah jimicsi khafiif ah ama iskala-bixin.

Tusaale ahaan, soco 5 daqiiqadood ka hor iyo ka dib gucleynta. Waxay taasi ka hortagi doontaa dhaawaca.
Jimicsiga ku samee xawli raaxo leh.
Dhageyso jidhkaaga. Waxa aad xad-dhaaf u sameysay jimicsi haddii:

  • Aad xanuun ku leedahay xaglaha, cagaha, kuraamaha ama canqowga ama lugaha
  • Neefsashadu dhib kugu tahay
  • Aad dareento tabar-dari, suuxid ama dawakh inta aad ku jirtid jimicsiga ama ka dib

Jooji jimicsiga oo wac dhakhtarkaaga ama 911 haddii aad qabtid:

  • Xanuun ama cadaadis ah laabta, dhanka bidix ee qoorta, garabka ama cududda
  • Dawakh dhakhso ah 
  • Dhidid qabow 
  • Midab-doorsoomid 
  • Suuxid

 

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Last Updated ( Tuesday, 23 February 2010 19:16 )  

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