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ðï hk wh lEu îu .kak ´fka ms<sfj,la ;sfhkjd


fujr kj,sh 39 jk ixj;airh ksñ;s fldg f.k ðï hk Tng b;d jeo.;a jk ,smshla Tn yuqfõ ;eîug l,amkd lf<uq' jHdhdu lsÍfï§ wydr .ekSfï wdldrh b;d jeo.;a jk nj wuq;=fjka lsj hq;= ldrKdjla fkdfõ' kuq;a jHdhdu lrk Tn ieufokdu tlu wdldrhlg wdydr .ekSu fyda tlu wdyr rgdjla lrd fhduq ùu Tnf.a n,dfmdfrd;a;=jk m%;sm,h fkd,eî hdug m%Odk fya;=jla úh yel' Tnf.a wdydr rgdj Tngu iqúfYaIS tlla úh hq;=hs' th Tnf.a jHdhdu rgdj wkqj" Tn lrk l%Svdj wkqj" Tn jHdhdu lsÍfuka n,dfmdfrd;= jk m%;sM,h wkqj" Tng we;s frda.dNdo wkqj we;=¿ fndfyda fya;= .Kkdjla wkqj fjkia fõ' Tng .e,fmk wdldrhg wdydr .ekSu ;=,ska jdis .Kkdjla w;a fõ' tu.ska ;ud lrf.k hk jHdhduh fydÈka lsÍug yels ùu;a" l%Svd iïnkaoj isÿúh yels wk;=re yd wNdo wju lsÍug yels ùu;a jHdhdu j,ska miq kej;;a YÍrh h;d ;;ajhg ^Recovery& m;a lsÍug WmldÍ ùu;a m%Odk ;ekla .kS'

ðï hk Tn n,dfmdfrd;a;= jkafka Tnf.a udxY fmaYs j¾Okh lsÍu kï tys§ Tnf.a wyr rgdj udxY fmaYs j¾okh lsÍug iß,k wdldrfha tlalla úh hq;=h' wmf.a jHdhdu lsÍfï§ fm%daàk ìo jeàula ^udxY fmaYs& isÿjk w;r kej; kj fm%daàk ;ekSula isÿúh hq;=hs' fï ioyd Tnf.a wdydrfha fm%daàk m%udKh jeä ùu b;d jeo.;a fohls' th m%udKd;aulj fukau .=Kd;aul Ndjfhkao by, úh hq;=hs' fuys§ uia" ud¿" ì;a;r iqÿ uo" Whey protien wdÈh Tnf.a wdydrhg tl;= lr .ekSu b;d jeo.;a fõ' Tn ks¾udxY mqoa.,fhl=kï weg j¾." OdkH j¾." fidahd wdÈh wdydrhg .ekSu l, yel' kuq;a fuys§ tu wydr j¾. lSmhlska .ekSu l, hq;=hs' ula ksido h;a w;HdjYH weuhsfkda wï, ish,a, tl ks¾udxY wdydrhl wvx.= fkdjk ksid' tfiau Tn Whey protein jeks fmdaIK w;sf¾lhla ,nd.kafka kï th jHdhdufhka meh nd.hla we;=,; ,nd.ekSu udxY fmaYs j¾okhg b;d jeo.;a fõ'

Tn fudk wdldrfha jHdhduhla lr;a Tng ta ioyd Yla;sh wjYH fõ' fuh m%Odk jYfhka wmf.a udxY fmaYs j, yd wlaudfõ ;ekam;a .a,hsfldcka ;=,ska Tng imhkq we;' kuq;a Tn f.dvla fjfyiù jHdhdu lrkjdkï fuu .a,hsfldcka m%udKh Tng uÈ jkq we;' tneúka Tn ðï hdug m%:u .=Kd;aul ldfndayhsâf¾Ü wvx.= wdydrhla Wod ¦jYfhka wku¨f.ähla" m,;=re îu jeks fohla meh nd.hlg muK we;=,; ,nd .ekSu jeo.;a fõ' fuu.ska Tnf.a jHdhduh wLKavj úvdjg m;a ùulska f;drj fydÈka lrf.k hdug Tng yelshdj ,efnkq we;' kuq;a fuys§ úYd, wyr m%udKhla iy fïoh wÈl wydr .ekSu jHdhdu lsÍug ndodjla jkq we;' tfiau wÈl fjfyila iys; jHdhdu lrkjdkï m%odk wyr fõ, meh 2-3 j;a l,ska ,nd ;sîu jeo.;a fõ' tys§ n;a' meiagd n;, jeks ldfndayhsâf¾ msßmqka wdydrhla ,nd ;sîu jeo.;a fõ'

Tnf.a wruqK YÍrh isyskaj mj;ajd.ekSu yd nr wvq lr .ekSu kï Tnf.a wydrfha ldfndayhsâf¾ m%udKh wvq l, hq;=hs' tfiau Tn ffokslj .kakd fm%daàka m%udKh jeä lr hq;=hs' tfiau .=Kd;aul fïoh tl;= lsÍu u.ska isrer isyskaj mj;ajd.ekSug yelsnj fidhd f.k we;' úfYaIfhkau iSks wju lsÍu" me‚ ri lEu" laI‚l wyr" wÈl f;,a iys; wdydr" msIagh iys; nksia mdka jeks lEu wju l, hq;=hs' jeämqr t<j¨ m,;=re jeks oE wdydrhg tl;= lr.; hq;=h' fujeks wyr rgdjlg fhduq ùu we;eï l%Svlhskago b;d jeo.;a fõ' WodyrK jYfhka ðïkdiaála" k¾;kh jeks l%Svd j, ksr; jk l%Svlhka yg' isrer isyskaj mj;ajd.ekSug fjk;a wyr ie,iqï we;'

tfiau Tn mqyqKq jkafka wêl uykaishla iys; iy ld,h .; jk l%Svdjl kï^Endurcnce training& WodyrK uer;ka" nhsisl,a me§u' Tnf.a ldfndayhsâf¾Ü mßfndackh jeä úh hq;=hs' WodyrK jYfhka n;a" meiagd" n;, jeks wydr'Sports drink tlla .ekSu fujeks l%Svlhkag iqÿiq fõ' jD;a;Suh l%Svlhka Tjqkgu iqúfYaIS jQ wdydr ie,iqulg wkq.; ùu jeo.;a fõ' ta ioyd iqÿiqlï ,;a ffjoH jrfhl= fyda fmdaIkfjÈfhl=f.a iyh ,nd .ekSu jeo.;a fõ'

Tn ðï tfla jHdhdu lrk úg c,h mdkh lsÍu b;d jeo.;a fohls' fuys§ msmdih ofkakf;la isàu WÑ; fkdfõ' ukao h;a Tnf.a isrefrka úYd, jYfhka oyÈh msgùu ksid th kej; ,nd Èh hq;=hs' l%Svd lsÍug m%:ufhka 500 ml muKo" bkamiq l%Svd lrk iEu úkdä 20lg jrla 250 ml muKo" l%Svdfjka miqj fydÈka c,h mdkh lsÍuo b;d jeo.;a fõ' jHdhdu lrk w;r;=r wÈl ldfndayhsâf¾Ü iys; îu j¾. iy wÈlj Caffeine energy drinks uoHidr wdÈh mdkh lsÍuo lsis fi;a iqÿiq fkdfõ' Tng msmdih oefkk f;la c,h mdkh m%udo lsÍu lsis úgl fkdl< hq;= fohls' wêl fjfyila iys; jHdhdu mehlg jvd isÿ lrkjdkï fyda WIaK;ajh wÈl mßirhl jHdhdu lrkjdkï fyda l%Svd mdkhla^Sports drink& mdúÉÑ lsÍu iqÿiqh'

tfiau Tn Èhjeähd frda.sfhl=kï Tnf.a jHdhdu j,g l,ska iy miq reêr .; .a¨fldaia uÜgu oekf.k isàu jeo.;a fõ' Tfí .a¨fldaia uÜgu wvqkï ldfndayhsâf¾Ü iys; wdydrhla ,nd.ekSu jeo.;a fõ' tfiau jHdhdu lrk w;r;=r la,dka;h jeks ,laIK my, jkjdkï reêr .a¨fldia uÜgu mÍlaId lr.ekSu jeo.;a fõ' tfiau reêr .a¨fldaia uÜgu b;d wÈlj mj;sk wjia:d j,§o jHdhdu lsÍu iqÿiq fkdfõ'

yDo frda." fldf,iafgfrda,a" we;s jHdhdu lrk mqoa.,hka ix;Dma; fïoh fjkqjg wika;Dma; fïoh tl;= lr .ekSfuka wys;lr fldf,iafgfrda,a wvq lr .ekSug yelshdj mj;S' fïoh ix;Dma; yd wika;Dma; jYfhka fldgia follg wh;a fjkjd' ix;Dma; fïoh jeämqr .ekSfuka YÍrh uy;a ùug wu;rj fjk;a frda.no fndfyduhla je<`§fï yelshdjla mj;skjd' ks;r wjkay,a j,ska wdydr .ekSfuka Tfí isrerg wys;lr fïoh jeä jYfhka tl;= fjkak mq¿jka' tneúka ta fjkqjg wika;Dma; fïoh tkï Fish oil^ieuka" gQkd&" w,s .eg fmar" lcq uo"rglcq" ;, f;,a" ;,"fldÜgka" T,sõ jeks foaj,a tl;= lr .kak mq¿jka' Fish jeks w;sf¾lhla .ekSu fujeks mqoa.,hka yg jeo.;a jkq we;'

iïmQ¾K ks¾udxY mqoa.,hka" Tiaáfhdafmdfrdaisia iys; jHdhdu j, ksr; mqoa.,hska" we;eï nvje,a iïnkaO frda. iys; mqoa.,hska" wu;r le,aishï ffjoH Wmfoia u; ,nd.ekSu iqÿiqhs'

ffjoH ldúkao úfcaisxy
wxYNdr lS%vd ffjoH tallh
osia;s%la uyd frday," .ïmy