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YÍrfha nr myiqfjkau jeä lr.kafka fufyuhs
 


jvd;a isyska isrerla we;s Tn YÍrfha nr jeä lr.ekSug fjfyfikjdkï fuu ,smsh Tng b;du;au m%fhdackj;a tlla fjkjdg lsisÿ ielhla keye' YÍrha nr jeä lr.ekSug W;aiy lrk fndfyda fofkla th isÿ lrkafka ksjerÈ wdldrfhka fkdfjk ksid fldmuKj;a W;aiy l,;a id¾:l m%;sm, ,nd .ekSug Tjqkg fkdyels ù hkjd' fi!LH iïmkak wdldrhg YÍrfha nr jeä lr.ekSugkï YÍrfha ialkaO o¾Ylh ( BMI)  ms,snoj hï wjfNdaohla ;sîu b;du;a jeo.;a fjkjd' Tfí YÍr m%udKh iy nr ;SrKh fjkq ,nkafka m%fõKs ,laIKhka" Tfí idudkH fi!LHh" wdydr wkqNj lrk wdldrh iy Tn úiska isÿ lrk we;eï l%shdldrlï u;hs' fndfyduhla isyska isrere we;s i;=j we;af;a  by, YdÍßl mßjq¾;a;Sh l%shdj,shls tu ksid Tjqka wdydrhg wr.kq ,nkjdg jvd jeä jYfhka le,ß oykh ùula isÿ fjkjd'

fï my;ska Tng oel.kakg ,efnkafka fi!LHh iïmkakj YÍrfha nr jeä lr.ekSu ioyd jQ Wmfoia lsysmhls'
 

Tfí wdydrhg jeä jYfhka ldfndayhsâf¾Ü tl;= lr.ekSu' 


Tn ldfndayhsâf¾Ü ,nd.kafka t,jÆ" m,;=re iy iSks j,ska b;du;a iq¿ m%udKhla kï YÍrfha nr jeä fkdjkafka ukao hkak ms,snoj mqÿu úh hq;= jkafka keye' fudlo YÍrfha nr jeä lr.ekSug kï Tn ldfndayhsâf¾Ü j,ska nyq, wdydr wkqNj l,hq;= fjkjd' n;," n;a" w¾;dm,a" OdkHh j¾.  iy mdka jeks wdydr ldfndayhsâf¾Ü nyq,ju we;s wdydr f,i yÿkajkak mq,jka' ;jo YÍrfha nr jeä lr.ekSu ioyd Tn nr bis,Su jeks jHdhduhka yS ksr; fjkjdkï Tn úfYaIfhkau lfndayhsâf¾Ü j,ska nyq, wdydr jeä jYfhka wkqNj l, hq;= nj fydÈka u;l ;nd .kak'

fm%daàka j,ska nyq, wdydrhka wkqNj lsÍu'  



Tn jeä jYfhka ldfndayhsâf¾Ü wkqNj l,o Tfí YÍrfha nr jeä fkdùug fya;=j wvq jYfhka fm%daàka mßfNdackh lsÍu úh yelhs' fi!LH iïmkakj YÍrfha nr jeä lr.ekSug wjYH kï fm%daàka b;du;au wjYH lrk idOlhla fjkjd' tu ksid jeä jYfhka fm%daàka j,ska nyq, m,odhs f,i YÍrfha nr jeä lr.ekSug" ks¾foaY lrkq ,enQ jHdhdï mqyqKqùï ld,h ojilg mehla jYfhka iSud úh hq;=hs' tajf.au tl È.g ojia folla jeks ld,hla tlu udkaY fmaYSka ioyd jHdhdu fkdlrhq;= njo Tn wjfNdaO lr.; hq;=hs'

m%udKj;a ;rï kskaola ,nd .ekSu' 



YÍrfha nr jeä lr.ekSu ioyd WmldÍ fjk ;j;a idOlhla ;uhs m%udKj;a ;rï kskaola rd;%sfha§ ,nd .ekSu' bÍ.sh iy ydksjqKq uia msvq iෛ, ta úiskau wÆ;ajeähd ùula rd;%sfha§ isÿ fjkjd' ;jÿrg;a mjid isákjd kï j¾Ok fydaukhka ksoyia ùuo isÿ fjkafka rd;%sfha§ ksod isák w;r;=rhs' uia msvq j, ialkaOh jeä lr.ekSug tu fydaukhka WmldÍ fjk nj fydÈka u;l ;nd .kak'

YÍrfha nr jeä lr.kakd wldrh ms,snoj ,smshla m,lrk f,i wmf.ka jeä fofkla b,a,d isá ksidfjka fuu ,smsh Tn fj; f.k taug ;SrK l,d' bÈßfha§ wms úiska bÈßm;a l,hq;= fjkafka l=uk wdldrfha ,smso hkak ms,snoj Tng mejiSug yelshdj ;sfnkjd' tu woyia my;ska bÈßm;a lrkak'

wdydrhka Tfí tÈfkod wdydr fõ,g tl;= lr.kak'


jvd;a ksjerÈ  jHdhduhka yS ksr; ùu' 


YÍrfha nr iy udkaIfmYSka j, m%udKh jeä lr.ekSu ioyd Bg .e,fmk jHdhdu ud,djla Tn úiska f;dard.; hq;= fjkjd' ;jo nr bis,Sfï jHdhduhka ioyd jev wjOdkhla fhduq l, hq;=fjkjd'  YÍfha uia msvq j, m%udKh iy nr jeä lr.ekSu ioyd jQ b;dud;au .e,fmk jHdhduhka fjkafka ( dead lifts, bar-bell rows, bar dips, bench presses and pull-ups)  nj fydÈka u;l ;nd .kak'  (aerobic) .Khg jefgk jHdhduhka yoj;g iy YÍrhg ys;lr fjk njg kï lsisÿ ielhla keye' kuq;a tjeks wdldrfha jHdhduhka jeä jYfhka le,ß oykh lsÍula isÿ lrkjd' YÍrfha nr jeä lr.ekSugkï È.= ÿrla Èùu jeks jHdhduhka u. yer fõ.fhka flá ÿrla Èùu iy lkaola Wvg Èùu jeks jHdhduhka yS ksr; fjkak'

ksjerÈ ;dlaIKhla iy ld, iSudjla Ndú;d lsÍu' 


 


 
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