නවලිය - වසර 38 ක් ශ්‍රී ලංකික බුද්ධිමත් කාන්තාවන්ගේ තෝරා ගැනීම

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jHdhdu lsÍfï§ uia msvq fmrf<kjdo kï ie,ls,su;aùu jeo.;aa@


wo;a Tn iu. l;d lrkak n,dfmdfrd;a;= jkafka jHdhdu lrk Tn ks;r uqyqK mdk .eg¨jla ms<sn`ojhs' tkï udxY fmaYs j, isÿjk Cramp fyj;a uia msvq fmr,Su ms,snojhs' Tfí Ôú; ld,h mqrdjgu flÈkl fyda Tn fuu uia msvq fmr,Su kï w;a oelSug uqyqK md ;sfnkjd we;s' fuh jHdhdu lsÍfï§ jf.au Tng kskafoa§;a" úfõlsj isák úg§;a flfkl=g we;s úh yels' tys§ we;s jk fõokdj Tn oekgu;a w;aú`o ;sîug ms<sjk' b;ska Tn jHdhdu lrk flfkl=kï fuh we;eï úg Tn lrk jHdhduh ksishdldrj lrf.k hdug ndOdjla úh yels nj fkdryils' we;eï l%Svlhka fuu m%Yakh ksidu uy;a wmyiq ;;ajhkg m;a ù ;sfnk nj wm w;aoelSfukau oksuq'


    idudkafhka udxY fmaYshla tys l%shd;aul Ndjfha§ ixfldapkh ^Contraction& ùula iy bys,a ùula^Relaxation& isÿ lrhs' wm udxY fmIshla fmr<Su fyj;a cramp tlla jYfhka yÿkajkafka tu udxY fmaYsh tl È.g ixfldapkh ù mj;Sughs' fuh b;d fõokdldÍ w;aoelSuls'


    jHdhdu lrk mqoa.,fhl= .;a úg fuu ;;a;ajh jHdhdu lrk w;r;=r fyda jHdhdu lsÍfuka ál fj,djlg miqjo we;s úh yelsh' YÍrfha ´kEu udxY fmaYshla fuu ;;ajhg uqK Èh yels uq;a jeä jYfhka Tnf.a flkav m%foaYh" mdoh m%foaYh" l,fõ bÈßmi (Quadriceps) iy msgqmi^Hamstring&" Worfha udxY fmaYs wdÈh nyq,j fuu ;;ajhg uqyqK fokq we;'


    fuu uia msvq fmr<Su fndfyda úg jeä fj,djla fkdmj;S' fndfyda úg úkdählg;a wvq ld,hla úh yelsh' kuq;a th úkdä 10 muK jqj;a mej;sh yelsh' bka miqj Tfí udxY fmaYsh uq¿ oji mqrdu jqj;a fõokdj f.kÈh yelsh' Tfí udxY fmaYsh ksis mßÈ úfõlsj fkd;îfuka kej; jrla tu udxY fmaYsh fmr,Sug fndfyda fihska bv mj;S'


   we;a; jYfhkau fuu udxY fmaYs fmr,Sfï ;;ajh we;s ùug fya;= jkakdjQ idOl ms,snoj .eg¿ we;' kuq;a oeka kj;u u;h jYfhka i,lkafka iakdhq ikakhkfha we;s jk fjkia ùula hkakhs' fuys§ udxY fmaYs j, we;s jk úvdj fuhg m%odk fya;=j jYfhka i,lkq ,nhs' tys§ fuh ^Neuromuscular fatigue& f,i yÿkajhs' tkï tl È.g udxY fmIshla l%shd lsÍu ksid fuu ;;ajh we;s úh yelsh' ;j;a m%isoao tfy;a h,a mek.sh u;hla jkafka YÍrh úc,kh ùu ksid tkï YÍrfhka wêlj oyäh msg ùu ksid fuu uia msvq fmr,Su isÿ jk njh' fuys§ YÍrfhka msgjk fidaähï iy laf,darhsâ whk ksid fuh isÿjk nj l,ska mejiq kuq;a tu u;h oeka t;rï ms<s.kafka ke;' we;a; jYfhkau jHdhdu ksid we;s jk uia msvq fmr,Sug tl fya;=jla fkdj fya;= .Kkdjla tlaj n,mdkq ,nk nj fmkS f.dia we;'


    Tn jHdhdu lrk mqoa.fhl=kï my; ioyka lreKq ksid Tfí uia msvq fmr,Sfï m%jk;djh jeä ùug yels nj oek.; hq;=hs' tkï Tn wÈlj uykais ù tkï ^Endurance& l%Svd j, ksr; jkafkla kï Wod( ÿr Èùu wÈl WIaK;ajhla mj;sk mßir ;;a;aj hgf;a jHdhdu lrkjdkï'


jHdhdu lsÍug wdOqkslfhlakï

    Tn jHdhdu lsÍug m%:u È.Eÿï jHdhdu^Stretching& fkdlsÍu" we. WKqiqï lsÍfï jHdhdu^Warmup& ksis mßÈ fkdlsÍu iy jHdhdu wjidkfha we. isys,a lsÍfï jHdhdu^Cooldown& fkdlsÍu Tn wÈl ;rndre mqoa.,fhl= kï fyda fjk;a frda.no we;akï fyda we;eï T!Yo j¾. nú; lsÍuo fuhg fya;= úh yelsh'


    Tng uia msÿ fmr,Sula we;s jqjfyd;a Tn uq,skau l, hq;af;a lrk jHdhduh k;r lsÍuhs' tu fmr,S we;s udxY fmaYsh fiñka we§ug ,la l, hq;=hS^tretch&' ;;amr 30 muK weof.k isákak' fuh lSm úgla lsÍu iqÿiqh' tfukau tu udxY fmaYsh whsia wOdrfhka isys,a lsÍuo l, yel' fuys§ fl,skau whsia iu u;=msg fkd;eìh hq;=hs' ^froaol T;d fyda fmd,s;ska nE.hl T;d ;nkak&' tfiau fN!;Ñls;ail l%uo fï ioyd Wmfhda.S lr .; yel'

    tneúka Tn jHdhdu lsÍfï§ we. WKqiqï lsÍfï jHdhdu" È`.eÿï jHdhdu" YÍrh isys,a lsÍfï jHdhdu lsÍu" fydÈka c,h mdkh lsÍu" wdydr ksis mßÈ .ekSu b;d jeo.;ah' Tng È.ska È.gu uiamsvq fmr<Su we;s fjkjdkï th lsishï frda.hla ksido hkak iel yer ok .ekSug ffjoH jrfhl=f.a Wmfoia ,nd .kak'


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