udxYfmaYs Yla;su;a lr isrer yevlrk jHdhdu
.shjr Tng wm
fldúâ iuh ;=< Tfí isrer yevg mj;ajd .ekSug l< hq;= È.Eÿï jHdhdu ^Stretching&
ms<sn| oekqj;a l<d u;l we;s' wo Tng wm udxYfmaYs Yla;su;a fldg Tfí isrerg
m%shukdm fmkqula ,ndfokafka flfiao hkak ms<sn|j oekqj;a lsÍug n,dfmdfrd;a;=
jkafkuq'

fuys§ idudkH
udxYfmaYs Yla;su;a Ndjh mj;ajd .ekSug tkï idudkHfhka m<mqreÿ fkdjk flfkl= kï
Tjqka YÍrfha m%Odk udxY fmaYsj,g jHdhdu l< hq;=hs' WodyrK jYfhka mmqfõ udxY
fmaYs " Wrysia" msfÜ Wv iy hg m%foaY i|yd" Worh" my, .d;%d
i|yd wd§ jYfhka' fuh i;shg Èk 2-3 olajd l< hq;= w;r" tlu udxY fmaYshg
jHdhdu lsÍfï§ ta w;r ld, mr;rh meh 48 la úh hq;=h' fuh tu udxY fmaYsh úvdjg m;a
fkdù j¾Okh i|yd WmldÍ fõ' fufia jHdhdu lsÍfï§ tl Èkla ;=< fndfyda udxY fmaYs
m%udKhla i|yd" tkï ^Whole Body Workout& tlla fyda fldgia jYfhka" tkï YÍrfha m%foaY
jYfhka lsysm Èkl ^Split Workout& jHdhdu lsÍug mq¿jka' WodyrKhla jYfhka YÍrfha my,
fldgia i|yd i÷od yd n%yiam;skaod Èkhkays§ o YÍrfha Wv fldgi i|yd wÕyrejdod iy
isl=rdod Èkhka o fhdod.; yels'
fmaYs
Yla;au;a lsÍu i|yd Tnf.a YÍr nr" nr fhÿ Wheels fyda Dumbell WmlrK" wefok má" nr fjkia l< yels ðï Machines Tng fhdod .;
yels' fï lsisjla Tn ,. fkdue;s kï je,s fyda j;=r msrjQ fnda;,a ta fjkqjg fhdod
.ekSug ms<sjk'
jHdhdu
f.or§ lruq
jHdhdu lsÍfï§
8-12 j;djla 2-4 olajd jdr .Kkla isÿ l< hq;=hs' tiùfï§ yqiau msg lsÍu;a nr
my,g fy<Sfï§ yqiau .ekSu;a l< hq;=hs'
Chin ups - m<uq rEmfha
wdldrhg Tng yryg t,aÆ wdOdrlhla ksjfia§ io .; yel' oeka remfha wdldrhg w;a,
Tnf.a me;a;g isák fia worlafhka w,jd f.k isrer by<g f.k tkak' Tfí kslg
wdOdrlhg u|la by<g meñfKk fia isrer Tijkak' isrer fifuka my;g f.k tkak'
fuu.ska Wrysia" ndyq" mmqj iy msg fomi udxY fmaYs Yla;su;a l< yel'
Pushups - rEmfha wdldrhg
w;a, Wrysia uÜgug we;ska ;nd je,ñg m%foaYh kuñka isrer my;g /f.k tkak' fuys§ fldkao m%foaYh keóu fkdl< hq;=hs' fuu.ska mmqj" ndyq" Wrysia yd
Worfha udxY fmaYs Yla;su;a ùula isÿ fõ'
Plank - rEmfha wdldrhg
je,ñg kjd Wrysia uÜgug we;ska ;nd isrer remfha mßÈ Tijd ;nd .kak' fuys§ fldkao
m%foaYh keóu fkdl< hq;=hs' fuu.ska uQ,slj Worfha yd wjg udxY fmaYs Yla;su;a
ùu isÿfõ' Bg wu;rj mmqj" ndyq" Wrysia .d;%d we;=¿ isref¾ fndfyduhla
udxY fmaYs Yla;su;aùula isÿ fõ'
Squats - fuys§ l| fl,ska
;ndf.k ll=,a fol Wl=,a m%foaYhg jvd ;rula wE;a lr ;nkak' ll=f,a weÕs,s ;rula
msg;g uqyqK ,d isák fia mdo yrjkak' fl,ska n,d f.k isáh hq;=hs' w;a fol bÈßhg
úysod fmdf<djg iudka;rj ;nd.kak' oeka fiñka msgqmi m%foaYh my;g f.k tkak'
fuys§ Tn mqgqjl jdä fjkjd lshd is;kak' fuys§ Tnf.a oKysia ll=f,a weÕs,sj, iSudj
miq lr fkdhd hq;=hs' ke;akï oKysfia wdndO we;s úh yels' uq,ska Tng fuh mqreÿ ùu
i|yd ì;a;shlg fya;a;= ù ta wdOdrfhka l< yel' wxYl 90 m%udKhlg my;a ùu
m%udKj;a fõ'
ffjoH ldúkao úfÊisxy
wxY Ndr" l%Svd ffjoH tallh
Èia;%sla uy frday," .ïmy