Palal Duuji Faŋkuuje U10 Teere Keso

POUND AND LIFT

Block and Bank ✓

PARTNER

BLOCK&BANK

★

Jaggirte ngam sos haa karamɓe seezine ka maa.

Jaggirte

JIKKIRI JOTTU

Juuɓtere jaaxal. 1 moƴƴo palal e sere, 5 e winngere bah.

ƁATAKOL

Exercice jaakane. Joowere ma dabbadi baɗe haa fuɗɗii e kow 20 sekondi, saba waylii nde tappugo ɗi jibinaa haa heɓii 5 jibingol ɓeydaa. Waɗ kow-kow. Njuwitorde ɗeɗi kila gaɓo.

Woɗɗii jannde kaa-gara, ɓayyugo jowre, HAA heɓaade jibingol.

TIKIƁE DUUJI

Dabbad ɗon jannde, haa gara.
Haɓo jowre moƴƴe.
Waylii watu zuuɗo nde tappugo.
Jibingol: gara herue baɗe, ɓaɓɓaa watu.
Haa weltu baɗe e waɗde-waɗde.

Yeewtere

6 MIN

Waxal jangngɓe

1–16

Haandi

BIGGAL

Teere

KESO

ƁURƁƊE

Ɓiɗ joowere. Yeeɓe duɓɓe (hayluuɗo). Dabbadi 30 sekondi.

WAXAL MAWNDE

★ JALDI ALAA

KARAMƁE SEEZINE KA SEEZINE KA MAWƁE.

Sos waxal mawɓe, tappirɓe e seezine wuute, haa karamɓe ngam koptu ngal gonngal. Mandeeɓi 14 jangɗi, karti alaa.

Billu alaa →