Arhaɣ ad aru igi ahusken. Ašixdăm daɣ ehan assăxdăm kul tolas kala war hăk-i daɣ iššikil olaɣan Wǎr ǝkkeɣ ǝššǝɣǝl meɣ ǝkkeɣ ǝššǝɣǝl ǝddǝnet. Əssanaɣ as ilzam-i ad issiwəd assexat-in ən taɣissa, mašan wǎr əssanaɣ as alməɣna was ad assənta. Addobat as asifham alxidmat tan taɣissa i alxidmat ten?
Dǎɣ ashrut! Addobat ad akf-i addabara i ad-ti-d-awid assahat I ad issinta, ijji n amutti eqqal harat maqqoran, i ad war t ardam ijjit tolas ad tijjach iman net derhan Ad-ak-in-assuhu əššəɣəl wa olaɣan. Daɣ issiban wi azzarnen, amădaš 20 n minut daɣ achal s iddikud andarran Daɣ issimăd wa issin, amădaš 30 n minut daɣ tăɣelit Dǎɣ samando was karaɗ, emel 30 minut əd issinta ye igi ən karadat təbiɗawen ən əsin təbiɗawen ən aɣalay ən hak alwaq. Wall push-ups aqqalan push-ups ijjan fal aɣala tolas addobat nat ad ifnaz nat meɣ a ojjaran awa ijjan s immik wa s ijjanat aɣala Daɣ issiban win akkoz d darat awa, asiwad s 5 n minut daɣ tamatikwayt net har a addobat awikkal n 60 n minut daɣ achal Addobat deɣ asiwad iddikud n set tan d amasuɣal n wall push-ups har a addobat a ijji 5 set tan n 10 amasuɣal Alwaq wa id tifalam s alxidmat ten, addobat a ti idas gym, issinta jogging, meɣ axadam s tiɣiswen i asiwad n assexat n taɣissa net