සුව පියස

jHdhdu lrkúg Tfí ykaÈ weÿfkd;a fudlo lrkafk


wo wm Tn;a iu. idlÉPd lsÍug n,dfmdfrd;a;= jkafka jHdhdu lrk ðï hk Tng b;du jeo.;a jk ud;Dldjla ms<snojhs’ fuh b;d ldf,daÑ; jk w;r fndfydafokd fkdoekqj;alu ksid jroaod .kakjd' Tn jHdhdu lrkjdkï fyda ðï hkjdkï tu ld,h ;=< flÈkl fyda lsishï wjia:djl YÍrfha lelal=ï fõokdjka we§ï ;e,Sï wdÈh ù we;s njg w;aoelSï Tng fldf;l=;a we;s fuh Tn fyda Tfí ys;jf;l=g fyda orejkag fyda ù we;s njg w;aoelSï we;s’ b;ska fujeks wjia:djl Tn l%shd l, wdldrh we;eï úg Tng .eg u;= lsÍug;a tu l%Svd wk;=r ;j;a jeä lsÍug;a we;eï úg fya;= jkakg ms<sjka' fujeks wjia:djl§ Tn .; hq;= mshjr ms<sn|j ksis wjfndaOhla Tng fkdue;s ùu fuhg uQ,sl fya;=jla ùug ms<sjka' fï jkúg l%Svd wk;=rl§ .;hq;= l%shd ud¾. wm iïm%odhslj wkq.ukh l< l%shd ud¾.hkg jvd fjkia

jHdhdu lsÍfï§ tu jHdhduhg ksis mßÈ iQodkï fkdùu" WKqiqï lsÍfï jHdhdu fkdlsÍu" m%udKj;a mßÈ È. weÿï jHdhdu^stretching& fkdlsÍu" jHdhdu j,g miqj we. isis,a lsÍfï jHdhdu fkdlsÍu" fkd.e<fmk kqiqÿiq l%Svd WmlrK ndú;h" kqiqÿiq weÿï me<ÿï me,§u ^WodyrK im;a;=& " jerÈ bßhõ yd l%u ^techniques&" fmdaIKh wvqùu" wjYH wdldrhg c,h mdkh fkdlsÍu" m%udKh blaujd jHdhdu lsÍug hdu wd§ lreKq .Kkdjla fuu l%Svd wk;=re we;sùug n,mE yelsh'

m%Odk jYfhka nyq,j oelsh yels wk;=re jYfhka ;e,Sï" jeàï" udxY fmaYsj, yd udxY fmaYs j, isÿ jk we§ï yd bÍ hdï ^Muscle strain&" wmf.a wiaÓ yd ix§ iïnkaO lrñka msysg we;s nkaOkS j, isÿ jk we§ hdï wdÈh uQ,sl jYfhka yÿkajdÈh yelsh'

ksjerÈ wdldrhg l%Svd wk;=rl§ m%;sldr lsÍu tu wk;=r blaukska iqj ùug fya;= jk m%Odk idOlhls' oeka wm n,uq fujeks wjia:djl§ Tn l< hq;af;a l=ulao lshd wk;=rla isÿ jQ jydu m%;sldr werîu b;d jeo.;a fõ' fuys§ wkq.ukh l< hq;= l%shd ud¾. flá fhÿula f,i PRICE oelaúh yelsh’ fuh m<jk meh 72 jk f;la isÿ l< hq;=h' fuu l%shd ud¾. Tngu isÿ lr .; yels w;r ksjfia§u l< yelsh'

fuys§ l%Svd wk;=rla jQ úg Tn uq,skau l< hq;= foh jkafka ^P-protect& tkï tu wk;=r isÿ jQ YÍrfha ia:dkh wdrlaI lsÍuhs' tkï ;j ÿr;a tu ia:dkhg isÿ jk ydksh kj;aùuhs' fuys§ Tn tu jHdhduh lsÍu k;r l< hq;=hs' ;jÿr;a jHdhduh fyda l%Svdj lrf.k hdfuka isÿ jkafka tu ydksh ;jÿrg;a jeä ùuhs' l%Svlhdj wdrlaIdldÍ wdldrhg t;kska bj;a lsÍu;a fuhg wod< fõ'

bkamiqj Tn l< hq;af;a tu ydksh fyda fõokd we;s jk ia:dkh fyda ikaêh úfõlhg ^R-Rest& m;a lsÍuhs' fõokdj hkq Tng YÍrh uka ,nd fok m‚úvhls' tu fõokdj wNsnjd Tn jHdhdu lsÍug hdfuka YÍrh úiska Tnj wdrlaId lsÍug fok m‚úvh Tng u.yeÍ hkq we;' fuys§ fõokdjla fkdue;sj m%;sM,hla ,nd .; fkdyelsh hk ^No pain No gain& mokï u; l%shd lsÍfuka Tn ;j;a ydksh jeä lr .kq we;' tneúka wk;=rg Ndckh jQ YÍrfha fldgi úfõlSj ;nd .ekSu b;du jeo.;a fõ'

bkamiqj tu fõokdj oefkk ia:dkh u; whsia ;eîu ^I-ice& isÿ l, hq;=hs' fuhska n,dfmdfrd;a;= jkafka tlla fõokdj wvq lsÍu yd tu ia:dkhg tk reêr iemhqu wvq lsÍu u.ska ;jÿrg;a isÿ úh yels bÈóu wvq lsÍuhs' fuh m,jk meh 72 ;=< l<hq;=hs’ úkdä 15-20 muK whsia ;eîu l< hq;= w;r iEu meh 2-3 jrla whsia ;eîfuka fydo m%;sM, ,nd.; yelsh' fuys§ fl,skau YÍrh u; whsia fkd;eìh hq;hs' lsishï frÈ lene,a,lska wdjrKh lr fyda fmd,s;Ska nE.hl oud fyda úfYaI ice packs Ndú; lsÍfuka fuh l< yelsh' bkamiqj Tn isÿ l< hq;af;a tu fõokdjg fyda wk;=rg m;ajQ ia:dkh fj,Suhs ^compression& fuys§ b;d ;og fj,Su;a b;d ,sys,a wdldrhg fj,Su;a isÿ fkdlr hq;=hs' idudkH ;og fõ,Su isÿ l,hq;=hs' fu.ska n,dfmdfrd;a;= jkafka ;jÿrg;a tu wk;=rg m;a YÍrfha fldgi bÈóu je<elaùu;a" tu m%foaYhg f,a .,d tu wvq lsÍu;ah' fuu fj,Su isÿ l< hq;af;a wk;=rg m;a YÍrfha fldgig ;rula wE;ska jkakg mgka f.k tu m%foaYh fj; l%ufhka t;Su l< hq;hs' wjidk jYfhka isÿ l< hq;af;a tu fõokdjg m;a YÍrfha fldgi ;rula by<g Tijd ;eîuhs' fuhska n,dfmdfrd;a;= jkafka ;jÿrg;a bÈóu wvq lsÍu;a tu YÍrfha fldgig tl;= jk wmøjH reÈrh yryd bj;a lsÍug myiq lsÍu;ah'

^bÈß i;shl§ fufia l%Svd wk;=rla isÿ jQ úg Tn fkdl< hq;= oE ms<snoj Tnj oekqj;a lsÍug n,dfmdfrd;a;= fjuq&

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