Tnf.a w;a iy ll=,a l,j wdY%s;j mj;sk wkjYH fïoh wvq lr.kafka flfiao@

wo ld,h jk úg fndfyduhla ldka;djka ;ukaf.a isrer ,iaikg mj;ajd.kak oeä wdYdjla olajkjd' wms yefudau leu;s ,iaikg bkak' wfma YÍrh ,iaikg ;shd.kak' fïlg f.dvla wh uykais fjkjd' iuyre fkdfhl=;a jHdhdu lrkjd" lEu md,kh lrkjd" iuyre fí;a fndkjd" fjk;a WmlrK fhdod .kakjd' b;ska fï yeu foau lr,;a iuyrekag fï lshk Target  tlg hkak neß fj,d ;shkjd

wmg yuqjk fndfyduhla ldka;djkaf.a m%odk .eg¿jla ù we;af;a Tjqkaf.a w;a m%foaYh iy l,j iy ll=,a m%foaYh t,a,d jeàu iy uy;a ùuh' fï fya;=j ksid fndfyduhla ldka;djka ú,dis;d lsÍug mjd ue,slula olajkjd'fuhg m%odk jYfhka fya;= jkafka fuu ia:dkj, wÈlj fïoh ;ekam;aùu iy udxY fmaYs j, ,sys,a njhs' YÍrfha fïoh ;ekam;a ùu .;af;d;a m%Odk ia:dk jYfhka iug háka iy wNHhka;r wjhj jgd ;ekam;a fjkjd iy fuhg m%Odku fya;= folla ;sfhkjd' tlla ;uhs ksis wydr md,khla fkdue;slu' wksla fya;=j jkafka jHdhdu wvqlu

fuys§ wm isref¾ wkjYH fïoh oykh lsÍu ioydu úfYaIs; jQ jHdhduj, ksr; úh hq;= w;r udxY fmaYs Yla;su;a lsÍu yryd tu m%foaY t,a,s,d jefgk .;sh wvq lsÍfuka ukd yevhla tu m%foaYj,g ,nd Èh yelsh'

m<uqj Tn isref¾ wkjYH fïoh wvq lsÍu ioyd iajdhq jHdhdu ^Aerobic& j, ksr; ùu w;HjYhs' fï ioyd Tng fõ.fhka weú§u" we,afï Èùu ^Jogging&" nhsisl,a me§u$tl ;ek mÈk nhsisl,a WmlrK meoSu" msyskSu" keàu" Treadmill jeks jHdhdu WmlrK" neâñkagka jeks l%Svd fhdod .ekSug mq¿jka' fuu jHdhdu Èklg meh nd.hlg jeäfhka i;shlg wju jYfhka Èk 5 la j;a lsÍu u.ska wkjYH fïoh oykh lr .ekSug Tng yels jkq we;

Tnf.a w;a iy ll=,a" l,j wdY%s;j mj;sk  wkjYH fïoh wvq lr .ekSug ksjfia§u l< yels jHdhdu lSmhla ms<snoj oekqj;a lsÍug n,dfmdfrd;a;= fjuq

w;a m%foaYh wdYs%; udxY fmaYs t,a,d jeàu wvq lsÍug

Triceps dip

fï ioyd Tng mqgqjla fhdod .; yelsh' fuys§ mqgqfõ yso.kakd tfla bÈßmi fldgig Tnf.a w;a ;eìh hq;=hs'we.s,s msgqmig fkdj Tn foig yeÍ isáh hq;=hs' oeka fiñka je<ñg kjkak' Tnf.a isrer l%ufhka my,g f.k f.dia kej; je,ñg È. yeÍfuka isrer by,g f.k tkak' fuys§ by<g hk úg yqiau msg lsÍu;a my;g hk úg yqiau .ekSu;a isÿ l< hq;=hs fuu.ska Tnf.a Wvq ndyqfõ msgqmi fldgfia we;s Tricep kï udxY fmaYsh Yla;su;a l, yel' fuh 8 isg 12 j;djla 2 isg 3 olajd jdr .Kkla l, hq;=hs'

Bicep curl

fï ioyd Tng hï nrla fhdod .; yel' j;=r fyda je,s msrjQ fnda;,hla fyda Dumbell folla fhdod .; yelshs' Tnf.a je,ñg m%foaYh Tnf.a n| m%foaYhg iómj ;nd.; hq;=hs' bÈßhg isák fia nr w;ska w,a,df.k je<ñg muKla keùfuka th Tfí Wrysia m%foaYh fj; /f.k tkak' fuys§ Wrysia p,kh lsÍula isÿ fkdjk w;r iïmQ¾K p,kh isÿ úh hq;af;a je,ñg keófuka muKls' je<ñg È.yeÍfuka kej; nr fiñka my,g /f.k tkak' fuys§ nr Wiaik úg yqiau msg lsÍu;a nr my;g fy,k úg yqiau .ekSu;a isÿ l< hq;=hs' fuu.ska ndyqfõ bÈßmi msysg we;s Bicep kï udxY fmaYsh Yla;su;a l, yel' fuh 8 isg 12 j;djla 2 isg 3olajd jdr .Kkla l, hq;=hs'

bÈß i;shl§ ll=,a iy l,j wdY%s; fïoh wvq lr .kSu ms<Snoj idlPapd lsÍug n,dfmdfrd;a;= fjuq'

ffjoH ldúkao úfÊisxy

wxY Ndr" l%Svd ffjoH tallh

Èia;%sla uy frday," .ïmy