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Fast Weight Loss Method - Burn 100 Calories In Just 4 Minutes  

Hiru Gossip, Hiru news, Gossip Lanka, Lanka C News, Hiru Fm, Sri Lanka Hot news, Hiru Tv, දිගම පුරුෂ ලිගුව අගල් 13.5 Video Last Update:  1 Hour Ago
  ojfia fydou Hot News n,kak wmfj; tkak


ldh j¾Ok we`.la ,nd fok
úkdä y;frka le,ß 100 la ojk

nr jeä whg blaukska nr wvq lrk úiañ; l%uh

wo uu lshkak hk foa wy, Thd, mqÿu fõú' ;rndre whg fïl uy;a wiajeis,a,la jkq fkdwkqudkhs' ld¾hnyq, whg uy;a wiajeis,a,la jk fï l%uh wkq.ukh lf,d;a úkdä 4 g le,ß 100 la oykh lrjk nj weiqfjd;a Tn uú;hg m;afõú' flfia jqjo fï lshkak hk foa kï i;Hhla'



iqm%isoaO wefußldkq fitness coach flfkla jk Jim Sarete úiska jeä ÈhqKq lr,d y÷kajd fok ,o l%shdms,sfj;la ;uhs fï lshkak hkafka' fï lshkakd jQ wNHdih ks;sm;d lfrd;a úiañ; m%;sM, f.kfok njhs Tyq i|yka lrkafka' idudkHfhka mehl ld,hla lh fjfyijd Èõj;a oykh jkafka le,ß 150 la muKhs' tfy;a fï úiañ; l%ufhka úkdä y;rg le,ß 100 la oykh jknj Tyq ikd: lr,d ;sfhkjd'

Tyq lshk wkaoug Tn fyd| YdÍßl ;;ajfhka isákï fuh ojig úkdä folla lsÍu;a iEfyk njhs' flfia kuqÿ ojig úkdä y;rla lsÍfuka ,efnk m%;sM, kï woy.kak neß njhs Tyq mjikafka'

fï jHdhdï l%u Tnf.a mjqf,a wh iu. mqreoaola jYfhka isÿ l<fyd;a f,vfrda. j,skao ñfokak mq¿jka nj Tyq mjikjd'úfYaIfhka tÈfkod ld¾hnyq," we`. fkdfjfyijd jev lrk whg fï jHdhduh fkdjer§u u.la jk njhs mjikafka'

oeka wms n,uq Tyq fï y÷kajd fok úiañ; jHdhduh l=ulao lsh,

Jumping with hands outstretched - w;a ndyqj u.ska isÿ lrk jHdhduh

fuh my; remfha mßÈ w;a fol ì;a;shg ;ndf.k oi j;djla YÍrh bÈßhg;a miqmig;a p,kh lrñka fï jHdhduh lrkak' fufia jdr 10 la lsÍu iEfya'




Squats & Push-ups
More than once up to 10 push-ups. On the off chance that you have any issues you can do them against the divider not the floor.

 


Stepping - md u.ska lrk jHdhduh

fldkao fn,a, fl,ska ;ndf.k my; rE igyfka mßÈ tl mdohlg oi jdrhla ne.ska jHdhdufha fhfokak' ke.sàu iy rE igyfka mßÈ ll=, kjd ys| .ekSu l, hq;=h' Sarete mjik wkaoug fï jHdhdu bv we;s ieuúgu l,dg lï ke;s njhs'

Do 10 repetitions on each leg. Sarete recommends that this mini-complex of exercises is done each time when possible.

tl ieishlska miq úkdähg úfõlhlska miq wfkla ieish mgka.; hq;=h' Tyq mjik wkaoug fï úiañ; jHdhdu fjkqfjka ojig úkdä 20 la jeh lrkafka kï Tng Tfí ;reK fmkquo /l .ksñka ukd yevhla we;s YÍrhla ,nd fok njhs'

tfiau úkdä y;rlska le,ß 100 la oeùu kï yßu wmQrehs' fï jHdhduh Èkm;d lsÍfuka Tng ldhj¾Ok YÍrhlao ,efnkjd'


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