fi ealam alyawm sarie alkhutaa, qad yakun alhifaz ealaa al'iintajiat fi aleamal amran seban lilghayati. bayn rasayil albarid al'iiliktrunii almustamirat walaijtimaeat walmushatatat, qad tasheur ahyanan bieadam wujud saeat kafiat fi alyawmi. wamae dhalika, biaistikhdam alastiratijiaat alsahihati, yumkinuk tahqiq 'aqsaa qadr min alkafa'at wa'iinjaz almazid min almahami fi waqt 'uqala. fima yali khams turuq faeaalat liziadat 'iintajiatik fi aleumli:
1. hadad 'awlawiaat mahamik
wahidat min 'ahami alturuq litakun mntjan hi tahdid 'awlawiaat almahami alati yataeayan alqiam biha. qabl 'an tabda kula yawmi, qum bi'iinsha' qayimat almahami alkhasat bik warutab hadhih almahami hasab madaa 'iilhahiha wa'ahamiyatiha. yumkin li'adawat mithl masfufat ayzinhawur 'an tusaeidak ealaa fasl almahami aleajilat ean almahami al'aqali 'ahamiyatan.
2. astakhdim tiqniat albumuduru
tuetabar tiqniat albumwduru tariqatan faeaalatan lilghayat lileamal bikafa'atin. fi hadhih altiqniati, taemal bishakl mutawasil limudat 25 daqiqat thuma takhudh aistirahatan limudat 5 daqayiqu. baed kuli 4 dawrat bumuduru, ealayk 'an takhudh aistirahatan 'atwal min 15 'iilaa 30 daqiqatin. tazid hadhih altariqat min altarkiz watubqi eaqlak hadan.