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mshhqre t,a,djeàu m%Yakhla fj,do@
mshhqre t,a,d jeàu ioygu j,lk fukau t,a,djegqKq mshhqre ioyd úYañ; m%;sl¾uhka
fydÈka jevqKq ,iaik yeve;s mshhqre hq.,hla ysñlr.kak ´kEu ldka;djla leu;shs' kuq;a wjdikdjg fuka jhi;a iu. iajdNdúlju mshhqre j, yevh fjkia ù t,a,d jefgkakg mgka .kakjd' tfia isÿjkafka mshhqrej, iqkuH nj yd kïh;djh wysñùu fya;=fjkqhs'
idudkHfhka fufia mshhqre t,a,djeàu isÿjkafka ldka;djlf.a jhi wjqreÿ 40 § muK jQ kuq;a Bg fmro isÿúh yelshs' ujqlsß §u" .¾NkSNdjh" w¾;jNdjh ^Tima kej;Su&" fõ.fhka nr wvqùu fyda jeäùu" fjfyilr YdÍßl wNHdi" fmdaIK W!k;d iy kqiqÿiq ;kmg ^ífrishr& Ndú;h mshhqre t,a,d jeàug n,mdk fjk;a idOl f,i oelaúh yelshs'
;jo mshhqre ms<sld yd laIh frda.h jeks iuyr frda.S ;;ajhka fukau" ksfldáka" u;ameka yd ldnkSlD; mdk j¾. wêl mßfNdackho mshhqre t,a,d jeàu ioyd fya;= úh yelshs'
fuu ,smsfhka úYajl¾u wms wo Tnj oekqj;a lrkak hkafka mshhqre t,a,djeàu j,lajñka" msßmqka" yev;s mshhqre hq.,hla ioygu ysñ lr.kak l, yels m%;sl¾u lsysmhla ms,snojhs'
1'& msms[a[d iy ì;a;r lyu|
iu ud;%d lrjk ^skin-toning& iajNdúl .=K msms[a[d i;= jk w;r" ì;a;r lyuofha wêlj fm%daàka yd úgñka wvx.= fõ' tneúka" msms[a[d iy ì;a;r lyu| fhdod.ksñka idod.; yels fuu udiala tl" t,djefgk mshhqre j,g úiañ; m%:sm, f.k fok m%;sl¾uhla f,i yeÈkaúh yelshs'
- l=vd m%udKfha msms[a[d f.ähla f.k th íf,kavrhg oud .id .kak' tfia .id.;a msms[a[d j,g ì;a;rhl ly uohla yd ng¾ f;a yekaola tla lr fydÈka l,jï lr fmaiaÜ tlla idod.kak'
- idod.;a ñY%Kh Tfí mshhqrej, fydÈka wdf,am lrkak'
- meh nd.hla muK wdf,amh mshhqre u; ;sfnkakg yer isis,a c,fhka fidaod yßkak' i;shlg jrla muKla fuu m%;sl¾uh lsÍu m%udKj;a fõ'
2'& jHdhdu
Tfí mshhqre t,a,d jefgkjdkï" wksjd¾fhkau Tfí ffoksl rgdjg jHdhdu tla lr.; hq;=hs' fuu jHdhdu uQ,sl jYfhkau mshhqre mgl" mmqfõ we;s fmaYSka b,lal úh hq;=hs'
Chest presses and pulls" round-about push-ups" dumbbell flyes" arm raises jeks jHdhdu j, kshe,Su jvd;a fhda.Hhs'
Tn jHdhdu j, fhfok wjia:dj, ta ioyd jvd;a .e,fmk n%d tlla ^supportive or sports& wÈkak j.n,d .kak'
3'& T,sjq f;,a iïndykh
T,sjq f;,a j, m%;sTlaisldrl yd fïo wï, fnfyúka wvx.= fõ' ta jf.au" iu meyem;alr ifï iajNdjh /l.ekSug;a T,sjq f;,a WmldÍ fõ'
- T,sjq f;,a iaj,amhla Tfí w;a,g f.k" fow;af,a fydÈka ;jrd.kak'
- f;,a iys; fow;a, tla lr msßuÈñka fow;a, WKqiqï lr.kak'
- my, isg by,g Tfí mshhqre fow;af,ka iïndykh lr.kak'
fuu i;aldrh wvqu ;rñka i;shg 4-5 j;djla j;a isÿ l, hq;=hs'
4&' fldaudßld
*%S /äl,aia u¾okh lrk m%;sTlaisldrl fldaudßld i;=j we;s neúka" mshhqre t,a,d jeàfï .eg¨jg fldaudßld ndú;d l, yelshs'
m<uq l%uh(
fldaudßld fc,a Tfí mshhqre u; ;jrd rjqï w;g úkdä oyhla muK uDÿj w;.dkak' wk;=rej ;j;a úkdä 10 la muK tfia ;sfnkakg yer uo WKqiqï j;=frka fidaod yßkak' id¾:l m%;sm, ioyd i;shg 4-5 j;djla fuu i;aldrh isÿ lrkak'
fojk l%uh(
fldaudßld fc,a f;a yekaola" ufhdakSia f;a yekaola yd ó meKs f;a yekaola l,jï lr ñY%Khla ilid .kak' idod.;a tu ñY%Kh mshhqre j, .,ajd úkdä 15 la muK ;sfnkakg yßkak' uq,ska WKqiqï j;=frka fidaod yer miqj isis,a c,fhka fidaodyßkak' fuu m%;sl¾uh i;shlg j;djla muK isÿ lsÍu m%udKj;a fõ'
7&' fo¿ï
fo¿ï lshkafka jhig hdu j,lajk .=Khkaf.ka fukau mshhqre t,a,d jeàu j,lajk .=K we;s wmQre m<;=rla' fo¿ï weg f;,a j, phyto-nutrients ixfhda.h wka;¾.; neúka" msßmqkq mshhqre hq.,hla ysñlr.ekSug WmldÍ fõ'
fo¿ï fmd;= yd r;alr.;a wn f;,a tla lr fmaiaÜ tlla iod .kak' tfia idod.;a fmaiaÜ tl mshhqre u; .,jd úkdä 5-10 ;a w;r ld,hla rjqï w;g msßuÈkak' fuu i;aldrh Èkm;du kskaog hdug fmr l,hq;= fõ'
ta jf.au fo¿ï weg f;,a mshhqre j, ;jrd mshhqre msßue§uo Tng l, yelshs' fuh Èklg 2-3ka j;djla j;a isÿ l, hq;=hs'
tfia ke;skï fldfydn f;,a fïi ye§ 4la" fj,d l=vq lr.;a fo¿ï fmd;= fïi yekaola tla lr ñY%Khla ilid .kak' tu ñY%Kh r;a lr ksfjkakg yßkak' idod.;a tu ñY%Kh mshhqre u; ;jrd uidÊ lrkak' id¾:l m%;sm, ioyd Èkm;d fojrla ne.ska i;s lsysmhla fuu i;aldrh isÿ lrkak'
mshhqre t,a,djeàu m%Yakhla fj,do@mshhqre t,a,d jeàu ioygu j,lk fukau t,a,djegqKq mshhqre ioyd úYañ; m%;sl¾uhka
fydÈka jevqKq ,iaik yeve;s mshhqre hq.,hla ysñlr.kak ´kEu ldka;djla leu;shs' kuq;a wjdikdjg fuka jhi;a iu. iajdNdúlju mshhqre j, yevh fjkia ù t,a,d jefgkakg mgka .kakjd' tfia isÿjkafka mshhqrej, iqkuH nj yd kïh;djh wysñùu fya;=fjkqhs'
idudkHfhka fufia mshhqre t,a,djeàu isÿjkafka ldka;djlf.a jhi wjqreÿ 40 § muK jQ kuq;a Bg fmro isÿúh yelshs' ujqlsß §u" .¾NkSNdjh" w¾;jNdjh ^Tima kej;Su&" fõ.fhka nr wvqùu fyda jeäùu" fjfyilr YdÍßl wNHdi" fmdaIK W!k;d iy kqiqÿiq ;kmg ^ífrishr& Ndú;h mshhqre t,a,d jeàug n,mdk fjk;a idOl f,i oelaúh yelshs'
;jo mshhqre ms<sld yd laIh frda.h jeks iuyr frda.S ;;ajhka fukau" ksfldáka" u;ameka yd ldnkSlD; mdk j¾. wêl mßfNdackho mshhqre t,a,d jeàu ioyd fya;= úh yelshs'
fuu ,smsfhka úYajl¾u wms wo Tnj oekqj;a lrkak hkafka mshhqre t,a,djeàu j,lajñka" msßmqka" yev;s mshhqre hq.,hla ioygu ysñ lr.kak l, yels m%;sl¾u lsysmhla ms,snojhs'
1'& msms[a[d iy ì;a;r lyu|
iu ud;%d lrjk ^skin-toning& iajNdúl .=K msms[a[d i;= jk w;r" ì;a;r lyuofha wêlj fm%daàka yd úgñka wvx.= fõ' tneúka" msms[a[d iy ì;a;r lyu| fhdod.ksñka idod.; yels fuu udiala tl" t,djefgk mshhqre j,g úiañ; m%:sm, f.k fok m%;sl¾uhla f,i yeÈkaúh yelshs'
- l=vd m%udKfha msms[a[d f.ähla f.k th íf,kavrhg oud .id .kak' tfia .id.;a msms[a[d j,g ì;a;rhl ly uohla yd ng¾ f;a yekaola tla lr fydÈka l,jï lr fmaiaÜ tlla idod.kak'
- idod.;a ñY%Kh Tfí mshhqrej, fydÈka wdf,am lrkak'
- meh nd.hla muK wdf,amh mshhqre u; ;sfnkakg yer isis,a c,fhka fidaod yßkak' i;shlg jrla muKla fuu m%;sl¾uh lsÍu m%udKj;a fõ'
2'& jHdhdu
Tfí mshhqre t,a,d jefgkjdkï" wksjd¾fhkau Tfí ffoksl rgdjg jHdhdu tla lr.; hq;=hs' fuu jHdhdu uQ,sl jYfhkau mshhqre mgl" mmqfõ we;s fmaYSka b,lal úh hq;=hs'
Chest presses and pulls" round-about push-ups" dumbbell flyes" arm raises jeks jHdhdu j, kshe,Su jvd;a fhda.Hhs'
Tn jHdhdu j, fhfok wjia:dj, ta ioyd jvd;a .e,fmk n%d tlla ^supportive or sports& wÈkak j.n,d .kak'
3'& T,sjq f;,a iïndykh
T,sjq f;,a j, m%;sTlaisldrl yd fïo wï, fnfyúka wvx.= fõ' ta jf.au" iu meyem;alr ifï iajNdjh /l.ekSug;a T,sjq f;,a WmldÍ fõ'
- T,sjq f;,a iaj,amhla Tfí w;a,g f.k" fow;af,a fydÈka ;jrd.kak'
- f;,a iys; fow;a, tla lr msßuÈñka fow;a, WKqiqï lr.kak'
- my, isg by,g Tfí mshhqre fow;af,ka iïndykh lr.kak'
fuu i;aldrh wvqu ;rñka i;shg 4-5 j;djla j;a isÿ l, hq;=hs'
4&' fldaudßld
*%S /äl,aia u¾okh lrk m%;sTlaisldrl fldaudßld i;=j we;s neúka" mshhqre t,a,d jeàfï .eg¨jg fldaudßld ndú;d l, yelshs'
m<uq l%uh(
fldaudßld fc,a Tfí mshhqre u; ;jrd rjqï w;g úkdä oyhla muK uDÿj w;.dkak' wk;=rej ;j;a úkdä 10 la muK tfia ;sfnkakg yer uo WKqiqï j;=frka fidaod yßkak' id¾:l m%;sm, ioyd i;shg 4-5 j;djla fuu i;aldrh isÿ lrkak'
fojk l%uh(
fldaudßld fc,a f;a yekaola" ufhdakSia f;a yekaola yd ó meKs f;a yekaola l,jï lr ñY%Khla ilid .kak' idod.;a tu ñY%Kh mshhqre j, .,ajd úkdä 15 la muK ;sfnkakg yßkak' uq,ska WKqiqï j;=frka fidaod yer miqj isis,a c,fhka fidaodyßkak' fuu m%;sl¾uh i;shlg j;djla muK isÿ lsÍu m%udKj;a fõ'
7&' fo¿ï
fo¿ï lshkafka jhig hdu j,lajk .=Khkaf.ka fukau mshhqre t,a,d jeàu j,lajk .=K we;s wmQre m<;=rla' fo¿ï weg f;,a j, phyto-nutrients ixfhda.h wka;¾.; neúka" msßmqkq mshhqre hq.,hla ysñlr.ekSug WmldÍ fõ'
fo¿ï fmd;= yd r;alr.;a wn f;,a tla lr fmaiaÜ tlla iod .kak' tfia idod.;a fmaiaÜ tl mshhqre u; .,jd úkdä 5-10 ;a w;r ld,hla rjqï w;g msßuÈkak' fuu i;aldrh Èkm;du kskaog hdug fmr l,hq;= fõ'
ta jf.au fo¿ï weg f;,a mshhqre j, ;jrd mshhqre msßue§uo Tng l, yelshs' fuh Èklg 2-3ka j;djla j;a isÿ l, hq;=hs'
tfia ke;skï fldfydn f;,a fïi ye§ 4la" fj,d l=vq lr.;a fo¿ï fmd;= fïi yekaola tla lr ñY%Khla ilid .kak' tu ñY%Kh r;a lr ksfjkakg yßkak' idod.;a tu ñY%Kh mshhqre u; ;jrd uidÊ lrkak' id¾:l m%;sm, ioyd Èkm;d fojrla ne.ska i;s lsysmhla fuu i;aldrh isÿ lrkak'
