සුව පියස

ll=,a iy l,j wdY%s; udxY fmaYs


    t,a,d jeàu wvq lsÍug jHdhdu .shjr Tng wm lshd ÿkak u;l we;s w;aj, wkjYH fïoh wvq lr.kafk fldfyduo lsh,' wm fujr idlÉPqd lsÍug n,dfmdfrd;a;= jkafka ta jf.au ldka;djka fndfyduhlg n,mdk ;j;a f,dl= .egÆjla ms<sn|jhs' tkï Tfí ll=,a iy l,j m%foaYh wdY%s;j we;s wkjYH fïoh wvq lr.kafka fldfyduo lshd'


    fndfyduhla ldka;djka fï ksid mSvdú¢k nj wm okakd fohla' fndfyduhla fokd ú,dis; lsÍug mjd ue,sjk lreKla jYfhka fuh y÷kajkakg mq¿jka'fuys§ wm isref¾ wkjYH fïoh oykh lsÍu i|ydu úfYaIs; jQ jHdhduj, ksr; úh hq;= w;r udxY fmaYs Yla;su;a lsÍu yryd tu m%foaY t,a,d jefgk .;sh wvq lsÍfuka ukd yevhla tu m%foaYj,g ,nd Èh yel'


    m<uqj Tn isref¾ wkjYH fïoh wvq lsÍu i|yd iajdhq jHdhdu (Aerobic) j, ksr; ùu w;HjYHhs' fï i|yd Tng fõ.fhka weú§u" ye,afï Èùu (joggingnhsisl,a me§u$tl ;ek mÈk nhsisl,a WmlrK" msyskSu" keàu" treadmill jeks jHdhdu WmlrK" neÙñkagka jeks C%Svdj, ksr;ùug mq¿jka' fuu jHdhdu Èklg meh nd.hlg jeäfhka i;shlg wju jYfhka Èk 5la j;a lsÍu u.ska wkjYH fïoh oykh lr .ekSug Tng yels jkq we;'


oeka wms n,uq fudkjo Tng ll=,a iy l,j m%foaY i|yd l< yels jHdhdu lsh,d'

 

Body weight squats

  

    fuys§ l| fl,ska ;ndf.k" fl,ska bÈßh n,d f.k isáh hq;=hs' w;a fol bk m%foaYfha ;nd .; yel' oeka we.s,s ;=vq yd mdofha bÈß fldgi fmdf<djg f;rmñka YÍrh Tijkak' kej; fiñka my<g tkak' mdoh iïmQ¾Kfhkau ìu fkd.Eùug j. n,d .; hq;=hs' fuu jHdhduh mähla jeks hula u; isg lsÍfuka ;j;a n;a flkav wdY%s; fmaYs Yla;su;a l< yel'

 

Standing calf raises

 

    fuys§ l| fl,ska ;ndf.k ll=,a fol Wl=,a m%foaYhg jvd ;rula wE;a lr ;nkak' ll=f,a weÕs,s ;rula msg;g uqyqK ,d isák fia mdo yrjkak' weia fl,ska n,df.k isáh hq;=hs' w;a fol bÈßhg úysod fmdf<djg iudka;rj ;nd .kak' oeka fiñka msgqmi m%foaYh my;g f.k tkak' fuys§ Tn mqgqjl jdä fjkjd lshd is;d lrkak' fuys§ Tnf.a oKysia ll=f,a weÕs,sj, iSudj miq lr fkdhd hq;=hs' ke;akï oKysfia wdndO we;súh yels' uq,ska Tng fuh mqreÿùu i|yd ì;a;shlg fya;a;= ù ta wOdrfhka l< yel' wxYl 90 m%udKhlg my;a ùu m%udKj;a fõ' fuh 8 isg 12 j;djla (ReÑ) 2 isg 3 olajd jdr (sets)  .Kkla l< hq;=hs'

  

Lunges

  

    fuys§ Tnf.a l| fl,ska ;nd .; hq;=hs' weia fl,ska bÈßh n,d isáh hq;=hs' oeka tla ll=,la rEmfha wdldrhg bÈßhg ;nkak' oeka Wl=,a m%foaYh my;g f.k tkak' túg msgqmi ll=, wxYl 90 lg keúh hq;=hs' kuq;a fmdf<dfõ iam¾Y fkdúh hq;=hs' bÈßmi ll=,;a wxYl 90 kjd ;sìh hq;= w;r tu ll=f,a oKysi" mdofha weÕs,s ;=vqj,g jvd bÈßhg fkdf.dia ;sìh hq;=hs' oeka kej; uq,a ia:dkhg meñfKkak' ll=,a fol tl ;ek isg udrefjka udrejg fyda weúÈk wdldrhg (walking lunges) l< yel' fuh 8 isg 12 j;djla (ReÑ) 2 isg 3 olajd jdr (sets) .Kkla l< hq;=hs'



ffjoH ldúkao úfÊisxy

wxY Ndr" l%Svd ffjoH tallh

Èia;%sla uy frday," .ïmy