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1. Miisaankag aad u ilaali ,oo ku ilaali inta la ogol yahay 75–80kg.
2. Cunto nafaqysan cun,cunto ka kooban khudaar cagaaran,sonkoro,barootiin ,dux ,macdano iyo fiitamiino.
3. 30 daqiiqo oo dhaqdhaaq ah ama guclyn,jimicsi.
4. Balwadaha aad isticmaashid yaree ,jooji muddo kadib si aad ugu noolaatid caafimaad waara.
5. Hadii aad sonkor la nooshahay(sonkorow) ku ilaali inta la ogol yahay.
– Hadii sonkortaadu nay fadhiyin waxa ay ku keeni kartaa xididada in ay subag badan ay ku samayso kadib si fudud ayey u xidhmi karaan.
6. Dhiikar hadii aad leedahay waxa aad muhiim in aad ku ilaalisid xadiga normalka ee la ogol yahay ,hadii uu dhiiggu uu sarreeyo waxa uu keeni karaa in xididan ay xidhmi karaan.
7. Hadii uu dhakhtarkaagu uu kugu la taliyo in aad qaadatid dawooyinka lagula tacaalo sonkorta,dhiikarka,subagga iyo xanuunda jiitama aad ayey muhiim u tahay in aad qaadatid ,waayo waaka hortagg dhibaatooyinka ka imanaya sida faaligga ,xidida wadnaha oo xidhma iyo xanuuno kale .
Dadka xanuunada jiitama la nool labadan qodob haku dedaalaan si ay uga hortagaan xanuunada ku dhaca xididada halbowlayaasha ah :-
– Daawada xanuunka aad qabtid sifiican u qaado,hadii anuu kaantaroolayn xanuunkaaga fadlan dhakhtarkaaga la tasho si meesha looga saaro waxa keenaya .
– 3-6 dii biloodba maar waa in aad eegtid kelyahaaga ,beerkaaga ,wadnahaga iyo qanjidhada jidhkaaga.
Caafimaadka
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