can anyone tell me how to ajust my clutch or if you can

 

You can adjust the clutch pedal using the nuts on its pushrod (look upward from the pedal, you will see them). But first, what's the problen you're trying to solve?

 

WHEN I PUSH THE CLUTCH PEDAL down it hard to put into reverse and the pedal dont come back up i have to pull it up with my foot

 

That's a slave or master cylinder problem - - hydraulics. You need a mechanic to examine and replace replace on or the other.

 

Does there feel like there's a normal amount of resistance? I'm guessing that there isn't. RX-8 clutch pedals are known to go bad, so that's a thing to check. The only time I've dealt with a pedal not coming back has been when I was bleeding the clutch. Have you recently installed a new master and/or slave cylinder? Can you verify that your reservoir is full? Are you leaking any fluids?

Not enough info here to tell you what's going on, but if you can do some more digging, we can do some more helping.