නවලිය - වසර 38 ක් ශ්‍රී ලංකික බුද්ධිමත් කාන්තාවන්ගේ තෝරා ගැනීම

සුව පියස

f,dlavõka wiafia we. le; Wfkd;a f,v f.dvdhS'''




fudkj jqK;a ;uka lrk jHdhdu kj;ajkak tmd'''


fï jk úg ,xldj muKla fkdj uq¿ f,dalh mqrdu me;sÍ we;s fldúâ jix.;h fya;=fjka wo jkúg Tng;a ksjig ù ld,h .; lsÍug isÿ ù we;s nj wms oksuq' fjkog .; l< l%shdYS,S Ôú;h iïmQ¾Kfhkau Wvq hál=re ù Tn ksjig ù wdydr .ksñka YdÍÍl l%shdldrlï wvqfjka isÿ lrñka fï jkúg;a Tn ;rula uy;a ù we;s nj fkdryils' tfiau fï jkúg;a jHdhdu uOHia:dk ji we;s w;r weúÈk uka ;Srejlgj;a hEug Tng bvla ke;s nj meyeÈ,s ldrKhls'

fï wdldrhg ksfjig ù isàu Tng fi!LHuh w;ska .;a l< b;du;a wys;lr wkaoñka n,mE yelsh' tfiau fuu f,dla vjqka ld,h ;=< óg wu;rj Tn udkisl w;ska o mSvkldÍj f.jkjd we;s' uki ,sys,a lsÍfï l%shdldrlï iy jHdhdu ;=<ska Tng Tfí fi!LH fyd¢ka mj;ajd .; yelsh'

f,dal fi!LH ixúOdkhg wkqj Tn idudkHfhka Èklg uOHhia: jHdhdu úkdä 150la fyda ;Sj%;dj wêl jHdhdu úkdä 75la muK isÿ lsÍu jeo.;a fjkjd' Tng fï jHdhdu ksji ;=<§u lsÍug yelshdj we;' ta i|yd úfYaI WmlrK fyda úYd, bvlvla wjYH fkdfõ' wo wm Tng f,dlavjqka iuh ;=<§ ksjfia isgu l< yels jHdhdu ms<sn|j oekqj;a lsÍug n,dfmdfrd;a;= fjkjd'

Tng b;d l=vd jHdhdu tfia;a ke;skï tÈfkod ksjfia§ lrk l%shdldrlï WodyrK jYfhka f.j;af;a jev" mä keÕSu" orejka iuÕ fi,a,ï lsÍu" f.or w;=m;= .eu" msßisÿ lsÍfï lghq;= wdÈh isÿ lsÍu ;=<ska l%shdYS,S Ndjh mj;ajd.; yel' Tfí f.j;af;a bv ;sfhkjd kï weú§u myiqfjkau Tng lsÍug yels fyd| jHdhduhls' Tn ks;r weog ù bkakjd kï fyda b`of.k isákjd kï iEu úkdä 30 lg jrlau keÕsákak' ksji ;=< álla weú§fuka miqj Tn lrk ld¾h kej; mgka .; yel'

Tng ksjfia§u Skiping Rope tlla idodf.k Skipping lsÍu o" ldurh ;=<g ù Tn leue;s ix.S;hlg k¾;kh lsÍu o" f.or Treadmill jeks jHdhdu WmlrK ;sfnkjdkï tajd o" ksjfia f.j;af;a bv ;sfnkjdkï Badminton jeks l%Svdjla Tng isÿ l< yel'

tfiau Tng Online l%uhg jHdhdu isÿ lsÍu o l< yel' ta i|yd fkdfhl=;a jHdhdu jevigyka wka;¾cd,h ;=<ska ^YouTube& Tng ,nd.; yelsh' fuys§ Tnf.a wjYH;dj mßÈ iy Tnf.a ord.ekSfï yelshdj u; tu jHdhdu jevigyka f;dard.; yel' tfrdaìla jevigyka iy k¾;kh ^Dancing& jeks foa Tng fï yryd f;dr .; yelsh' fuys§ b;d wiSre jHdhdu i|yd tl jr fkdhd isàu b;d jeo.;ah'

uki bys,a lr .ekSu i|yd Ndjkd jeks lghq;=j, o" fjk;a wd.ñl lghq;= i|yd  Tng keUqre úh yelsh' tfiau fyd| fi!LHhla mj;ajd .ekSu i|yd fyd¢ka wyr .ekSu;a úfYaIfhka fï ld,h ;=< Tnf.a m%;sYla;sh ÈhqKq jk wkaofï wdydr" t<j¿" m,;=re jeks foa jeämqr .ekSu o" msIagh iSks wêl f;,a wêl wdydrj,ska je<lS isàu;a" fyd¢ka c,h mdkh lsÍu;a" me‚ îu uoHidr jeks foaj,a fjkqjg fld;a;u,a,s jeks T!I§h mdkhka tl;= lr .ekSu o" fyd| kskaola ,nd.ekSu o b;d jeo.;a fõ'


Tng ksjfia§u l< yels jHdhdu lSmhla oeka Tng wms lsh, fokakï


KNEE TO ELBOW 

fl,ska isgf.k tl w;l je,ñfgka m%;súreoaO ll=f,a oKysi iam¾Y lrkak' oKysi bK m%udKhg tiùu isÿ l< hq;=hs' úkdä 1-2 olajd lrkak' ;;amr 30-60 w;r úfõl .kak' fuh 5 j;djla muK isÿ lrkak' fuu`.ska Tfí yDo iamkaok fõ.h yd iajik fõ.h jeä lsÍula isÿ fõ'


PLANK 

je,ñg wxYl 90 jk f,i kjd iqug mDIaghl ;ndf.k ysi fl,ska ;ndf.k bkak' Tfí Wl=,a m%foaYho ysfia uÜgug iumd;j msysáh hq;=hs' ;;amr 20-30 olajd lrkak' ;;amr 30-60 w;r úfõl .kak' fuh 5 j;djla muK isÿ lrkak' fuu`.ska Tfí Wor m%foaYh o w;a iy ll=,a we;=¿ m%foaY lSmhlau Yla;su;a lsÍug jeo.;a fõ'


BACK EXTENSION 

uqkska w;g je;sÍ Tfí lka fol wi,ska weÕs,s ;=vq ;nd.kak' ll=,a fyd¢ka fmdf<dfõ iam¾Y ù ;sìh hq;=hs' oeka YÍrfha by< fldgi Tijkak' kej; md;a lrkak' fuh 10-15 j;jlalrkak' ;;amr 30-60 la muK úfõl .kak' 5 j;djla muK fuh isÿ lrkak' fuu.ska Tfí msgqmi udxIfmIs Ylala;su;a jkq we;'


SQUATS 

Tnf.a fomd Wl=,a m%foaYfha mr;rh isák fia ;nd.kak' hka;ï mdoh bj;g isák fia ;nd .kak' fldkao fl,ska isákfia ;nd .kak' fl,ska n,d f.k isákak' oeka fiñka my;a jkak' wxYl 90 muK my; ùu m%udKj;ah' fuys§ jeo.;au foa jkafka Tfí oKysia Tfí weÕs,s ;=vqj,g jvd bÈßhg fkdmeñ‚h hq;=hs'fuh 10-15 j;a lrkak' ;;amr 30-60 la muK úfõl .kak' 5 j;djla muK fuh isÿ lrkak' fuu.ska Tfí by< .d;%d m%foaYh iy ;Ügï m%foaYfha udxY fmaYs Yla;su;a jkq we;


SIDE KNEE LIFTS

Tnf.a oKysia tu me;af;au je,ñg u.ska iam¾Y lrkak' fuys§ oKysi me;a;g jkfia oKysia by<g tiúh hq;=hs' fuh Tng yels fõ.fhka úkdä 1-2 olajd lrkak' ;;amr 30-60 la muK úfõl .kak' 5 j;djla muK fuh isÿ lrkak' fuu`.ska Tfí yDoiamkaok yd iajik fõ.h jeä jkq we;'


ffjoH ldúkao úfÊisxy
wxY Ndr" l%Svd ffjoH tallh
Èia;%sla uy frday," .ïmy