le; Wrysia ,iaik lrk jHdhdu
yevg bkak
leu;s ldka;djkag b;du jeo.;a ud;Dldjla ;uhs wo wms l;d lrkak n,dfmdfrd;a;= fjkafka' tkï ,iaik Wrysia
m%foaYhla we;s lr.ekSug Tn l, hq;= jHdhdu ms,snojhs' úfYaIfhka Y%S ,xlsl
ldka;djka újdyfhka miqj lsisÿ jHhduhlg fhduq fkdùula olskak mq¿jka' ;reK úfha§
fukau jhia.; ùu;a iu.u Tn Tnf.a isrer ms,snoj olajk wjodkh jeä l, hq;=j we;'
fndfyda fofkla Wor m%foaYh wvq lr.ekSug lghq;= lrk w;r isref¾ wfkl=;a ia:dk
ms,snoj ie,ls,a,la fkdolajhs' kuq;a yev;s
m%shukdm isrerla ioyd fï ish¨u m%foaY fj; iudk wdldrhg ie,ls<su;a
Ndjhla oelaúh hq;=hs' úfYaIfhka nyq;rhla ldka;djkaf.a Wrysia m%foaYh t,a,d jeà
l=ÿ fmkqula isrerg ,nd§ we;" fuu fya;=j ksidu ,iaik Wrysia m%foaYhla ,nd
.ekSu ioyd Tn l, hq;= jHdhdu ms,sno idlÉpd lsÍug is;=fjuq'
fï ioyd Tng Dumbbell 2la ^uq,§ wvq nr& fhdod .; yelsh' tjekakla
fkdue;skï j;=r fyda je,s mqrjk ,o fnda;,a folla Tng fhdod .; yelsh'
Dumbbell
shoulder press
fuys§ Tnf.a Dumbbell fol rEmfha wdldrhg f.k w;a, bÈßhg isák fia je,ñg wxYl 90 lg kjd ;nd.kak' oeka w;a fol fiñka
by,g Tijkak' kej; fifuka uq,a ia:dkhg f.k tkak' fufia 8-12 j;djla 2-4 olajd jdr
.Kkla isÿ lrkak' fuys§ nr by,g tiùfï§ yqiau msg lsÍu;a" kej; my;g fy,Sfï§ yqiau
.ekSu;a isÿ lrkak'

Dumbbell
lateral raise
w;a, ;udf.a YÍrh
fomig uqyqK ,k wdldrhg ;nd.ksñka Tnf.a Dumbbell fol w,a,
.kak' oeka fifuka YÍrfhka bj;g oe;a úysÿjkak' fuys§ wxYl 90 la muKla tiùu
jeo.;a fõ' oeka fiñka my;g fy,kak' fufia 8-12 j;djla 2-4 olajd jdr .Kkla isÿ
lrkak' fuys§ nr by<g tiùfï§ yqiau msg lsÍu;a" kej; my;g fy,Sfï§ yqiau
.ekSu;a isÿ lrkak'
Dumbbell
front raises
w;a, msgqmi
bÈßhg uqyqK ,k wdldrhg ;nd.ksñka Tnf.a Dumbbell fol w,a, .kak' Wrysia m%udKhg oe;a fomi ;nd.; hq;=h'
oeka fifuka YÍrfhka bÈßhg oe;a Tijkak' fuys§ wxYl 90 la muKla tiùu jeo.;a fõ'
oeka fiñka my;g fy,kak' fufia 8-12 j;djla 2-4 olajd jdr .Kkla isÿ lrkak' fuys§
nr by,g tiùfï§ yqiau msg lsÍu;a" kej; my;g fy,Sfï§ yqiau .ekSu;a isÿ lrkak'
Bent-overDumbbell
lateral raise
Dumbbell fol f.k Tfí
lo m%foaYh fmd,jg iudka;r jk fia bfkka bÈßhg kefjkak' oe;a fmdf,dj foig tkakg
t,a,S ;sìh hq;=hs' w;a, tlsfklg uqK ,d mej;sh hq;=hs' oKysia ;rula kjd ;nd .;
yel' oeka oe;a fifuka YÍrfhka fomig wxYl 90 jk fia úysÿjkak' kej; uq,a ia:dkhg
fifuka f.k tkak' fufia 8-12 j;djla 2-4 olajd jdr .Kkla isÿ lrkak' fuys§ nr by,g
tiùfï§ yqiau msg lsÍu;a" kej; my;g fy,Sfï§ yqiau .ekSu;a isÿ lrkak'
ffjoH ldúkao úfÊisxy
wxY Ndr"
l%Svd ffjoH tallh
Èia;%sla uy frday," .ïmy