salam dostan az bazdidetan mamnonim.
mozo in ast ke ma mikhaym ye barnameye khob
baraye varzesh badansazi beshoma bedim
albate age dost darid ta 45 roz agar bashgah miravid
az in barname estefadeh konid.

1)avalin roz az 45 roz.
garm kardan badan 5 daghighe.
zir baghal sim kesh az jolo.(3x12).
zir baghal sim kesh az posht.(3x12).
zir baghal pelaverd dambell.(3x12).
bar fix dast baz az posht.(3x10).
posht bazoo sim kesh joft dast.(3x12).
posht bazo dambell posht sar.(3x12).
posht bazoo halter peres.(3x12).
paralel.(2x10).

2)dovomin roz az 45 roz.
garm kardan badan 5 daghighe.
sarshane halter az jolo va posht.(3x10).
sarshane dast gah az jolo va posht.(3x10).
nashr janeb danbell.(3x10).
agar chagh hastid docharkhe 15 daghighe
agar laghar hastid docharkhe 7 daghighe.
jolopa mashin.(3x12).
posht pa mashin.(3x10).
hag pa dast ga.(3x12).

roze sevvom az 45 roz.

garm kardan azolat 5 daghighe.

ghafaseh sine dasgah.(3x12).

peres sine halter takht.(3x10).

balasine halter.(3x10).

jolo bazosim kesh.(3x10.

jolo bazo halteristade.(3x10)

jolo bazo dambell miyan pa.(3x10).

shena soedy.(2x15).

4)bebinid dostan in barname brname i bodeke baraye man

 kheyly moaser  bode va agar az in barname este fadeh kardid

 bayadta akharin lahze ora edame bedid va omid varam ke barayetan mofid bashad.

5)chan d rah namayi baraye angam in barname.

agar bash gah mojahazi bashad tamame in vasayel ra darad va

shoma mitavanid bi darde sar an harakat ra

angam dahid.

masalan harkatayi mesle sar shane ( halter )

halter hamon mileye vazne hast va bazi digar az harakat

manande pelaverd dambel ya hag pa dastga ra mitavanid az moraby asli

bashgah soval konid mam nonam.

  rasty figor ham ziad begirid ta badanetan shekl begirad.