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,iaikg we`. yod .kak Resistance Training lrkak


wo;a wms l;d lrkak n,dfmdfrd;a;= fjkafka ,iaikg YÍrh ;shd.kak wi Thd,g b;du jeo.;a fjk ud;Dldjla tkï udxY fmaYs Yla;su;a lsÍfï jHdhdu fyj;a ^Resistance training& .ek’ wms lõre;a wiha ,iaikg isrer mj;ajd.kak’ b;ska wo ldf,a fï fjkqfjka f.dv fofkla Wkkaÿ fjk nj wms okakjd ta jf.au ia;%S mqreI fíohlka f;drj ðï j,g iyNd.S jkakkaf.a m%udKho by, .syska ;shkjd fuh b;du fydo m%jk;djhla tfykï wms n,uq fldfyduo fï lshk udxY fmaYs Yla;su;a lsÍfï jHdhdu Tn l, hq;af;a lshd

fï jHdhdu uQ,slju Tnf.a fmaYs j, Yla;su;aNdjh jeä lrfokjd jf.au tÈfko Tn lrk jev lghq;= myiq lsÍu;a ukd rE imqjla ,nd§u;a tfukau foay iunr;djh mj;ajd .ekSug WmldÍ ùu;a wiaÓ j, Yla;su;a Ndjh jeälsÍu u.ska ix§ wudre wiaÓ laIh ù hdu yd ì§ hdu je,la ùu osteoporosis jeks frda.hkaf.ka Tnj wdrlaId lsÍu Èhjeähdj wê reêr mSvkh wd§ frda. /ilska wdrlaId lsÍu;a ioyka l, yel’

fuu jHdhdu j,§ uq,slju Tn isÿ lrkafka hïlsis m%;súreoaO n,hlg tfrysj Tnf.a p,k isÿ lsÍuhs tfia lsÍfï§ tu p,k isÿ lsÍug wod, jkakd jQ fmaYs Yla;su;a Ndjhg m;a fõ fï ioyd Tng Tnf.au YÍr nr fhdodf.k isÿ lrk jHdhdu .=re;ajhg tfrysj isÿ lrk jHdhdu wefok m%;sfrdaë má^resistance bands& fhdodf.k lrk jHdhdu fkdfhl=;a nr m%udKfha frdao fyda dumbells fyda nr fjkia l, yels jHdhdu WmlrK^weight machines& fhdod .; yelS fuys§ fuu jHdhdu yd ne§ we;s we;eï ñ;Hd u;hka lSmhla ieflúka ioyka lsÍug leu;s’ we;eï ldka;djka fuu jHdhdu isÿ lsÍug ìhla olajk njla fmakjd fuhg m%Odk fya;=j jkafka msßñka fuka udxY fmaYs j¾Okh fõ hh is;Suhs kuq;a fuys lsisÿ i;H;djhla keye’ Tjqkf.a udxY fmaYs j¾okh lsÍu msßñfhl=g jvd b;d wiSre lghq;a;ls fuhg m%Odk fya;=j jkafka udxY fmaYs j¾Okhg jeo.;a jk fgiafgdaiafÜfrdaka fydafudakh fudjqkaf.a wvqfjka mej;Suhs ;j;a tl ñ;Hdjla jkafka fuu jHdhdu ksid flfkl=f.a Wi wvq ùula isÿ úh yels njhs fuh;a lsisÿ i;H;djhla we;s lreKla fkdfõ tfiau f.dv fofkla is;k ;j;a ldrKhla jkafka fuu jHdhdu lsÍfï§ wksjd¾fhkau fmdaIK w;sf¾l tkï Supplements ,nd .; hq;=hs lshdh fuh;a lsisÿ i;H;djhla we;a;la fkdjk w;r iajNdúl wydr j,g uq,sl;ajh ,nd Èh hq;= jk w;r tfia Supplement tlla ,nd .; hq;af;a ;udf.a wyr j,ska ,efnk fmdaIKh wvq ùula fyda wyr ms<sfh< lr .ekSug fõ,dj wvqùula fyda we;a;gu Tng fmdaIK W!k;djhla mj;Skï mu‚‘ we;eï úg ys;= uf;a Supplements .ekSu ksid fkdis;k wdldrfha w;=re m%;sM, j,g uqK §ugo Tng isÿ úh yelS we;eï wh is;kjd fï ioyd ðï tllg hd hq;=uhs lshd’ kuq;a Tng f.or§u fï jHdhdu isÿ lsÍug yelsh’ ta ioyd Tng YÍr nr fhdodf.k lrk jHdhdu hïlsis nrla fhdodf.k lrk jHdhdu ^WodyrK jYfhka je,s msre fnda;,a fhdod.ekSu& fyda f.or§ nú; l, yels jHdhdu WmlrK fhdod .ekSu fyda resistance bands fhdodf.k jqj;a isÿ l, yelsh’

Tn fujeks jHdhdu lsÍula wdrïN lrkjdkï ta ioyd iqÿiqlï,;a ffjoH jrhl= uqK .eiSu jeo.;a fohla hh is;ñ thg fya;=j jkafka Tng jHdhdu lsÍug wys;lr f,i n, mE yels we;eï frda.dNdOhka we;ao hkak fidhd ok .ekSug;a tjeks frda.dNdOhla we;akï ta ioyd m%;sldr ,nd.;a miq iyNd.S ùug yels ùu;a Tng hï fmdaIK Wk;djhla we;akï ta ioyd l, hq;= m%;sl¾u oek.ekSug;a Tng we;s frda.NdOh wkqj l, hq;= yd fkdl< hq;= jHdhdu ms<sno ok .ekSug ,eîu;a Tnf.a frda.dNdOh jhi wd§ lreKq mokï lr .ksñka jHdhdu ks¾foaY lsÍug ^Exercise prescription& yelsùu w;=¨ jdis /ila ysñ jk neúks

B ,. jeo.;a ldrKh jkafka ta ioyd iqÿiqlï ,;a w;aoelSï iys; jHdhdï WmfoaYl jrfhl= hgf;a mqyqKqj ,eîuhs fuys§ Tng iqÿiq jHdhdu Tyq úiska Tng ks¾foaY lrkq ,nk w;r ksjerÈ jHdhdu l%u^techniques& ms<sno Tnj oekqj;a lrkq we;’ ;j;a fuu Resistance training fyj;a fmaYs Yla;su;a lsÍfï jHdhdu ms,snoj bÈß i;s j,§ l:d lsÍug n,fmdfrd;a;= fjuq

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