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