fldúâ ld,fha fukak fufyu weÕ yev lr .ksuq

fldúâ jix.; iuh ;=< Tng Tnf.a ksfji ;=<u isrldrhl= fuka Ôj;aùug isÿ ù we;s nj wms oksuq' Tnf.a tÈfkod Ôú;h iïmQ¾Kfhkau Wvq hál=re ù we;s nj fkdryils' Tnf.a jHdhdu lghq;= mjd fï jkúg weKysg we;s njla olakg we;' flfia fj;;a fndfyduhla ldka;djka ;ukaf.a isrer ,iaikg mj;ajd .kak oeä wdYdjla olajkjd' kuq;a fï jkúg;a Tfí YÍrfha nr jeä ùula isÿ ù ;sfnkakg mq¿jka' b;ska wms wfma jHdhdu lsisúfgl;a wu;l lrkak fyd| kE' fï ksidu wm l,amkd l<d Tng ksfjfia§u l< yels jHdhdu lSmhla .ek oekqj;a lrkak' fudlo nr md,khg muKla fkdj ;j;a úYd, m%;s,dN .Kkdjla jHdhdu ;=<ska Tng ,nd .kak mq¿jka' fuys§ Tnf.a wkjYH fïoh oykh lsÍu;a" kuHYS,S Ndjh mj;ajd .ekSu;a iy ukd yevhla ,nd .ekSug wjYH fmaYS Yla;su;a lsÍfï jHdhdu ms<sn|j;a oekqj;a lsÍug l,amkd lf<uq'

jHdhdu lsÍfï§ wydr md,kh b;du jeo.;a jk w;r msá" iSks" f;,a wêl wdydrj,ska je<lSu" m,;=re t<j¨ jeämqr wdydrhg .ekSu" fyd¢ka c,h mdkh lsÍu m%shukdm isrerl w;HjYHu lreKq jYfhka lsj hq;=hs' wdydr md,kh fkdue;sj jHdhdu lsÍu u.ska muKla YÍrh yev lr .ekSug wiSreh' tneúka fuu ld,h ;=< wdydr md,kh kej; wdrïN lsÍu b;d jeo.;a fohla jYfhka oelaúh hq;=h'

uq,skau Tn jHdhdu lsÍug m%:u weÕ WKqiqï lsÍu l< hq;=hs' weÕ WKqiqï lsÍfï jHdhdu úkdä 5-10 w;r lsÍu iqÿiq jkafka tu.ska YÍrh jHdhdu i|yd iQodkï lrk w;r" jHdhduj,ska miqj we;súh yels uia msvq fõokdjka o wvq lrk neúks'

uq,skau Tn iajdhq jHdhduj, ksr; ùu b;d jeo.;a fohls' tu.ska Tnf.a yDoh" fmky¿ wdÈfha ld¾hlaIu;dj by< kxjk w;r È.=ld,Sk m%;s,dN .Kkdjla ysñlr fokq we;' tfukau fïoh oykh lsÍfï by< yelshdjla fuu iajdhq jHdhduj,g we;' tneúka Tfí jHdhduj, iajdhq jHdhduj,g uq,a ;ekla §u b;d jeo.;a fldg ie,lsh hq;=hs'

uOHia: iajdhq jHdhdu fï i|yd b;du jeo.;a' Tng fõ.fhka weú§u" ye,afï Èùu" nhsisl,a me§u$ tl ;ek mÈk nhsisl,a WmlrK" msyskSu" keàu" ialsmska" treadmill jeks jHdhdu WmlrK" neâñkagka jeks l%Svd fhdod .ekSug mq¿jka' f.j;af;a yd ksfjfia uykais ù isÿ lrk jev lghq;=;a fï i|yd wod< fõ' fuu jHdhdu Èklg meh Nd.hla i;shlg wju jYfhka Èk 5 la j;a lsÍu ^i;shlg úkdä 150 muK& b;du iqÿiqhs' fï fndfyduhla jHdhdu Tng ksfjfia isgu isÿ l< yels ùu úfYaIhls' Tng Èùug fyda weú§ug bvlv uÈkï tl ;ek mÈk nhsisl,a WmlrK" tl ;ek Èùu" keàu" ialsmska" treadmill jeks jHdhdu WmlrK Ndú;fhka ldurhl isg jqj o jHdhdu isÿ l< yel'

tfiau Tn kuHYS,S Ndjh /l .ekSu i|yd jHdhdu lsÍu b;d jeo.;a fõ' kuH;dj mj;ajd .ekSfï jHdhdu" jHdhdu lsÍug fmr iy$fyda jHdhdu lsÍfuka miqj isÿ l< yel' fuys§ ikaê we§fï jHdhdu (Stretching) i;shlg Èk 2-3 la j;a úkdä 10 la muK isÿ lr hq;=hs' fuys§ tla ikaêhla ;;amr 10-30 muK ld,hla 2 isg 4 j;djla we§ulg ,lal< hq;= jk w;r tys§ fõokdjla we;s jk iSudj f;la we§u fkdl< hq;=hs' Tng jeo.;a jk ksjfia§u ´kEu wfhl=g isÿ l< yels kuH;dj mj;ajd .ekSfï jHdhdu lSmhla wo ,smsh u.ska Tng lshd §ug woyia lruq'

uq,skau rEmfha mßÈ f., m%foaYh ioyd fn,a, my;g keóu" by<g tiùu" fomi ne,Su iy fomig ysi wdk; lsÍu lrkak'

bkamiqj Wrysia i|yd remfha mßÈ tl w;lska wfkla we; we§u isÿ lrkak'

bkamiqj ;%S YS¾I fmaYsh fyj;a tricep i|yd rEmfha mßÈ we§u isÿ lrkak'

rEmfha wdldrhg oaúYS¾I fmaYsh fyj;a bicep tl we§u isÿ lrkak'

rEmfha wdldrhg w;a, bÈßhg isák fia ;nd wfkla w;ska w;a, Tn foig o" B<Õg w;a, Tn foig yrjd w;a, wfkla w;ska Tn foig o we§u isÿ lrkak' fuu.ska forearm udxIfmaIS we§u isÿ l< yel'

bkamiqj rEmfha mßÈ ìu uqKska w;g je;sÍ w;a, ìug ;nd bÈß ndyq È.yeÍu u.ska l| m%foaYh by,g f.k tkak' fuu.ska Tfí Worfha udxY fmaYS we§ug ,la fjkjd fukau fldkafoa fmaYs we§ula o isÿ fõ'

oeka rEmfha wdldrhg fldkao kjd weÕs,s ;=vq mdofha weÕs,s ;=vq fj;a È.= lrkak' fuys§ oKysia keóu fkdisÿúh hq;=hs' Tng mq¨jka Wmßuhg muKla keóug j.n,d .kak' tu.ska l,fõ msgqmi udxY fmaYsh fyj;a hamstring we§u isÿ fõ'

rEmfha mßÈ tl ll=,lska fl,ska isg f.k wfkla ll=f,a weÕs,s ;=vq m%foaYh tu me;af;au w;ska Tnf.a ;Ügï fmfoi fj; wÈkak' fuys§ Tfí l| m%foaYh fl,ska ;nd .ekSug j. n,d .kak

rEmfha mßÈ w;afol ì;a;shlg ;nd tl ll=,l oKysi kjd bÈßhg nr jkak' fuys§ msgqmi ll=f,a wäh iïmQ¾Kfhkau ìu .Eù ;sìh hq;= w;r ú¨U tiùu fyda tu ll=f,a oKysi keóu isÿ fkdl< hq;=hs' tu.ska msgqmi ll=f,a flKav m%foaYfha udxY fmaYS we§ula isÿ fõ'

ffjoH ldúkao úfÊisxy

wxY Ndr" l%Svd ffjoH tallh

Èia;%sla uy frday," .ïmy