MATERIAL: Saxan xayndaab ka sarreeya oo ka samaysan caag dabiici ah oo cufan oo sarreeya 100% muddo dheer . Tijaabada dhibicda ugu yar 8000-10000 jeer.Maaddada saxanka boodboodku waa mid jilicsan, oo leh dareen wanaagsan.Dusha jilicsan oo jilicsan, muuqaal badan.Markaad soo dejinayso ama dejinayso, uma baahnid inaad wax badan ka walwasho inaad gacmahaaga isku qabato oo aad cagahaaga jajabiso si aad u hubiso badbaadada.Shuruudaha walxaha sagxadda ayaa hooseeya.Soo boodo hooseeya iyo adkaysiga sare ee taarikada miisaanka ayaa si wax ku ool ah u ilaaliya sagxadda iyo baararka barbell.