Trainingsschema heup Somalisch

Inhoudsopgave

Tababarka jadwalka sinta

Tababarka jadwalkan wuxuu ka sameysan yahay tallaaboyin badan. Mar walba ka bilaw tallaabada 1-aad. Markaad sameyn karto aalmiitoyinka xanuun la’aan muddo isbuuc ah, waad u gudbi kartaa kuwa adag. Muhiim ma ahan inaad sameyn karto aalmiito kasta. Isku day inaad sameyso aalmiitoyinka kuu fiican.

Xanuun inta aalmiitada lagu jiro: sintaada waxyar way ku xanuuni karta markii aalmiitada lagu gudo jiro, lakin daqiiqad guadaheed waa inay ka reysata kadib aalmiitada. Hadduu xanuunka kugu adkeeyo, isku day aalmiito ka qafiifsan mise ku celcelis yar oo sug xanuunka inu dago intaadan sii wadan kahor.
Xanuun aalmiitada kadib
: mararka qaar xanuun ku wuu ka dari karaa maalin kadib aalmiiteynta. Tani caadiyan waxay dhacdaa markaad sameyneyso tallaabo sareysa markaga ugu horeysa. Xanuunkan hal maalin gudaheed inuu ku raysto waye. Xanuunka hal maalin ma kaaga dhamaan wayay? Markaa sug hal mise laba maalin intaadan aalmiiteyn oo nasasho dheerad ah qaado. Haddii xanuun said ah aragto, dhaqtarkaaga la xariir.

Aalmiitoyinka xanuun ka sinta

Aalmiitoyinka jadwalka ku jira tartiib ayay u dhisayaan. Ku bilaaw talaabada 1-aad oo sameey aalmiitoyinka dhan. Ha u gudbin tallaabo kale adigon middii hore si fiican u samynin.

Sinta leexinayo ee booska dhabarka: waxaad ku jiifanaysa dhabarkaga adigo lugaha laabaya oo dhabarkaga iyo garbaha aad u nasiisay. Dhanka kale, waxad sameyneysa dhabar wareeg ah iyo mid eber ah. Ma ahan adigoo xoojinaya dhabarka ee waa sinta. Dhabarka keliya adiga ayuu kula dhaqaaqaa.

Tallaabo 1

	Aalmiitada lagu sharxay :
Aalmiitada 1	Sinta leexinayo ee booska dhabarka: waxaad ku jiifanaysa dhabarkaga adigo lugaha laabaya oo dhabarkaga iyo garbaha aad u nasiisay. Dhanka kale, waxad sameyneysa dhabar wareeg ah iyo mid eber ah. Ma ahan adigoo xoojinaya dhabarka ee waa sinta. Dhabarka keliya adiga ayuu kula dhaqaaqaa. 15x
Aalmiitada 2	Miskahaga u leexi dhinacyada : waxaad ku ku jiifanaysa dhabarkaga adigo lugaha kala bixinaya. Waa wareegsanaysa adigo hal lug midda kale ka dheereynaya wax yar. Murqaha calooshaada adkeey wax yar, si dhabarkaaga uusan dhulka uga soo qaadmin (in badan).
Aalmiitada 3	Buundo miskeed: waxad ku jiifanaysa dhabarkaga adigo jilbaha laabaya. Miskahaga u wareeji boos wareeg ah oo kasoo qaad dhulka adigo sinta iyo calooshaada adegsanayo. Dhabarka waa nafis oo adiga keliya ayuu kula dhaqaaqaa. 3x ku cel-celis10, naso 1 daqiiqo udhaxeesa
Aalmiitada 4	Miskaha buundo godan: aalmiitada hore lee ku celi, lakin hadda dhabarka si toos ah god ka dhig, sinta inta kor u qaadi karto uqaad. 10x
Aalmiitada 5	Hal lug la wareejinayo: dhabarkaaga aa ku jiifanaysa adigoo jilbahaaga laabaya iyo murqaha caloosha wax yar adkeey si dhabar ka hoose uu dhulka ugu dhaganaado. Dhaqaaq wareeg oo weyn ayad hal lug ku sameynee. 3x 10 celcelis bidix iyo midig, markii ba 1 daqiiqo naso.
Aalmiitada 6	Dhinaca iska lul oo, dhanka kala naxsan ee caloosha, hal lug lux intii fog oo macquul ah 3x celcelis 10 dhanka bidixda iyo midigta 3x celcelis 10 bidixda iyo midigta caloosha
Aalmiitada 7	Miskaha warejin ee booska fadhida: adigoo fadhiya, waxaad sameyneysa dhabar wareeg oo godan. Si miskahaaaga si fican uga dhaqaaqdo, gacmahaaga sinta saar oo/mise dareen inu udhaqaaqayo lafaha udhaqaaqayo lafaha barida 15x
Aalmiitada 8	aga oo lugahaaga wax yar laab, dhaqaaji sinta oo is kala bixi mar kale. Gacmahaaga wad isticmaali karta si aad u taagerto naftada. 3x celcelis 10, naso 45 ilbiriqsi. Dhaxdooda

Tallaabo 2

	Aalmiitada lagu sharxay :
Aalmiitada 1	Booska istaaga oo lugahaaga wax yar laab. U dhaqaaji sintaada gadaal oo is kala bixi mar kale. Haddii aalmiitadan kuu fiican tahay, waad adkeyn karta adigo ki daraya culeys dheerad ah. 3x celcelis 10, nasasho 45 ilbiriqsi dhaxdooda
Aalmiitada 2	Kala bixinta sinta: si toos ah uistaag oo hor-hore u foorarso oo mar kale so laabo. Markad so laabanayso, riix sintaada hore oo adkeey murqaha caloosha. 3×10 celcelisyo, naso ilbiriqsiyo yar dhaxdooda
Aalmiitada 3	Dabinka saxarada iyo dhabarka :taageer gacmaha waa layska yareyn kara waqti kadib. Cagtaada wax yar ka fogeey oo hubi inad dhinac ka dhinac u wareegsato. 3x celcelisyo 10,naso 45 ilbiriqsi dhaxdooda.
Aalmiitada 4	Wareejiska: adigo istaagan, marka hore lug wareeji inta jeer ee x ka ah kadibna kan kale ku samey. Ku cel-celi dhaqaaqaa booska dhinacyada. La soco joogsiga jirka ee kore.
Aalmiitada 5	Tallaabo + kadaloobsi yar :markad taagan tahay, hortaada udhaqaaq oo jilbahaaga wax yar laab, adigo isku wada bidix iyo midig (sidoo kale wad socon karta oo laabi wax yar tallaabo kasta) jirkaaga intiisa kale toosi. 3x 5 bidix iyo 3x 5 midig, 30 inbiriqsi naso dhaxdooda.
Aalmiitada 6	Inad faraha ku socoto mise kabo taako leh 3×10 mitir, 30 ka ilbiriqsi yar naso
Aalmiitada 7	Hal lug lagu istaago: hal jilib oo sareysa iyo baalansi. Marka hore tani caawinaad wa la sameeyn kartaa. Isku day inaad cagta, jilibka, sinta iyo garabka hal line oo toosan. Haddii ay kula fiicnaato, waa braaktiko ku samey adigo indhaha isku haya. 3x 20 ilbiriqsi
Aalmiitada 9	Superman: gacmahaaga iyo jilibka booskooda, hal gacan kala bixi iyo lugtaada kasoo hor jeeda oo 5 tiri oo si haay. 3×5 celcelis bidix iyo midig, udhaxaysa 1 daqiiqo nasasho.
Aalmiitada 10	Booska toosan adigo jooga, caloosha mise istaagnaasho, u dhaqaaji simaha hore oo muddo dhan ku haay. 10x

Tallaabo 3

	Aalmiitada lagu sharxay :
Aalmiitada 1	Socod carsaanyo: booska Iskuwaat ka (jilbaha iyado la maraya, simaha gadaal ah) tallaabooyinka dhinacyada ah aa la sameyna 3×10 mitir, la nasanayo ilbiriqsi yar30
Aalmiitada 2	Qolka fadhiga ku soco iyo tallaabo kasta, qaad hal jilib oo jirkaaga sidaas ku haay. Tallaabada ugu danbeysa, intaa taagnaan karto istaagnaaw. Hadday macquul tahay indhahaga indhaha oo xeran. Tani markay kula toosto, waxad sii wadi kartaa aalmiitada adigo gadaal usoconaya. 3x mitir 10+ 20 sec. Daganansho.
Aalmiitada 3	Weerarka : istaaga ku bilaaw oo tallaabo weyn samey, adigo laba jilbood laabaya lakin jirka qeebta kore toosnaado. Murqaha calooshaada adkeey wax yar intaad kor iyo hoos u dhaqaaqayso. 3×10 celcelisyo bidix iyo midig, oo nasanaya 45 ilbiriqsi u dhaxeysa
Aalmiitada 4	Kor uqaad : korid iyo soo dagida sareysa. Ku bilaaw kicis sareysa. 3x 5 celcelisyo bidix iyo midig, u dhaxeysa 30 ilbiriqsi
Aalmiitada 5	Qaadida sinta : qeebta saresyta ku istaag kadib hal lug dheerey iyado mida kale la xariira. Jilbaha way kala naxsan yihiin, dhaqaaqaa wuxu ka dhacaa sinta. 3×10 celcelisyo bidix iyo midig, nasasho 30 ilbiriqsi udhaxaysa
Aalmiitada 6	Labada lug la wareejinayo :waxad ku jiifanaysa dhabarkaga adigo jilbaha laabaya, cagta laga qaadayo dhulka iyo murqaha caloosha adkeey waxyar si dhabar ka hoose dhulka yaalo. Ku sameey dhaqaaq wareeg ah lugta 2. 3×10 celcelisyo bidix iyo midig, udhaxaysa 1 daqiiqo nasasho
Aalmiitada 7	Dhinaca dhulka gaaban: ku istaag dhinaca dhulka adigo jilbaha laabaya. U dhaqaaji sintaada dhanka dhulka soona celi. 3×10 celcelisyo bidix iyo, 1 daqiiqo nasasho
Aalmiitada 8	Gogol looxyada: ku bilaaw xusulada iyo jilbaha, dhabarka toosi (caloosha wax yar adkeey) oo kala bixi lugaha illaa iyo aad ku istaagto faraha qeebta hore. 3x 15 ilbiriqsi. (way sii dheeran karta haddad joogsiga si fiican usmaeeso) Waa lagu ekeysiin karaa, udhaxaysa 1 daqiiqo nasasho

Tallaabo 4

	Aalmiitada lagu sharxay :
Aalmiitada 1	Tallaaboyinka skating ka ah: ku bilaaw cagta oo isla jirta, hal lug kusoo bax , lugta 1aad midda kale kor saar oo sido kale bananka uso bax kuna celceli. 3×10 mitir, 30 ilbiriqsiyo nasasho ah
Aalmiitada 2	Hal lug lagu istaagayo + is-beddel : alaabyo hortaada mise hareerahaga dhig. Kuwani ku taabo hal lug tan kale nah baalansi ku samey. Taabasho kasta kadib kusoo laabo halkad ka bilawday. 3x daqiiqo 1. bidix iyo midig, udhaxaysa nasasho 1.
Aalmiitada 3	Taabasho dhulka hal lug ah:adigo istaagan bilaaw oo hal lug kuu laaban tahay, alaab dhig hortaada oo taabo. Taabasho kasta, jirkaaga kor ukala bixi oo jilibkaaga qaad, ku celceli 5-3 jeer bidix iyo midig, udhaxaysa 45 ilbiriqsi nasasho.
Aalmiitada 4	Qaababka boodida : 1)kor ubood, hoos usoo dag 2)ka bood sareynta, ku istaag Iska dhis kor qaadida, fiiro :jilbaha aan faraha dhaafaynin suulasha, soo dagis toosan oo booska Iskuwaat ah. 3)isku midkii kan 1 lakin 2, lugta 1. 3x celcelisyo 10, nasasho udhaxaysa 1 daqiiqo
Aalmiitada 5	Buundo miskeed + is-beddell : miskahaaaga waxad u wareejinaysa boos wareeg ah iyo aad ka qaadaysa dhulka oo sinta. Hadda marar sameey adigo hal lug dhulka ka qaadayo. Cagtaada ka fogeey markad dhabarkaga dhulka kusoo celinayso. 3x 5 celcelisyo bidix iyo midig, udhaxaysa 1 daqiiqo nasasho
Aalmiitada 6	Gogol looxeedka +is-beddel:: habey booska gogosha is-beddel 1:badalyo sameey adigoo halcag qaadaya is-beddel sameey adigoo halcag qaadaya. Is-beddel 2:dhinaca hal gacan ku taabo. 3x 15 ilbiriqsi. (way kasii dheeran karta haddii joogsiga toosiso),naso 1 daqiiqo udhaxaysa
Aalmiitada 7	Dhinaca gogol looxeedka +is-beddel : ku bilaaw dhinaca gogol looxeedka jilbaha lala laabaya, hal gacan iyo hal lug la fidiyay. Jilibka xusulkaaga kusoo taabo oo fidi. 3x 10 celcelis bidix iyo midig, udhaxaysa 1 daqiiqo nasasho ah