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