w;a hg iy fldkao miqmi jeämqr fïoh oykh lsÍug myiq l%u y;rla'
ñksiqkag fndfydaúg we;s .eg¿jla ;uhs ;ukaf.a w;a hg iy fldkao miqmi uy; jeäùu ksid wÈkak weÿï fidhd .; fkdyels ùu' th flfia jqj;a oeka fï ;;ajfhka ñÈ,d Tnf.a YÍrh kej; h:d ;;ajhg .kak mq¿jka'
1' ;,aÆj iy iam¾Yh
fuu jHdhduh Tnf.a Wrysia" mmqj iy fldkafoa by, fldgig jeo.;a fõ'
m<uqj Tnf.a w;a my,g ;nd f.k Tnf.a w;a, bÈßhg ;nd .kak' bka miqj Tnf.a w;a Wrysia fmfoig Tijd ;mamr lsysmhla /§ isákak' fuu wjia:dfõ§ Tnf.a w;a, by,g tiù ;sìh hq;=hs' bka miqj Tnf.a w;a ysig by,ska Tijkak' tu wjia:dfõ§ Tnf.a w;a, Tng msgqmiska ;sìh hq;=h' th isÿ lsÍfuka miqj w;a Wrysia uÜgug f.k kej;;a wdrïNl ia:dkhg hkak' fuh isÿ lsÍfï§ Yßrfha wfkl=;a fldgia fi,ùu isÿ fkdl, hq;=h'
fuu wdldrhg mqkrdj¾:k wgla iys; lÜg, ;=kla isÿ lrkak'
2' bÈß mig keóu
fuu jHdhduh fldkafoa ueo fldgig" by, fldgig" mmqjg" iy wf;a udxY fmaYskag Wmldr fõ'
m<uqj oKysfika uola keó Tnf.a YÍrfha by, fldgi fmd,j foig kukak tu wjia:dfõ§ Tnf.a w;a my,g fhduq úh hq;=h' bka miqj Tnf.a w;a jug" by,g" mmqj foig" ol=Kg iy my,g lrljkak'
fuh mqkrdj¾:k fod<yla iys;j lÜg, ;=kla isÿ lrkak'
3' Crisscross reverse fly
fuu jHdhduh Wrysia j,g iy fldkafoa by, fldgig Wmldr fõ'
Tnf.a okysia fiñka kud Tnf.a YÍrh wxYl 45 la isák wdldrhg bÈßhg keó wf;a ueKsla lgqj fmfoiska w;a fol yryd hjd w;a my,g hjd kej; by,g Tijkak'
fuh mqkrdj¾:k fod<y ne.ska lÜg, ;=kla isÿ lrkak'
4' je,ñg ism .ekSu
fuu jHdhduh mmqjg yd Wrysia j,g Wmldr fõ'
Tnf.a w;a Wrysia uÜgug Tijd .kak tys§ Tnf.a w;a, by,g tiù ;sìh hq;=h' bka miqj je,ñg wxYl 90 jg kjd f.k je,ñá fol tlg .Efjk ;=re w;a fol mmqj fmfoig f.k tkak'
fuu jHdhduh isÿ lsÍfï§ Wrysia by,g tiùfuka je,lsh hq;=h'
fuh mqkrdj¾:k fod<y ne.ska lÜg, ;=kla isÿ lrkak'
Tng b;du;a id¾:l m%;sM, ,nd .ekSug wjYH kï fuu jHdhduh úkdä 15 ne.ska i;shg ;=ka j;djla isÿ lrkak'
Source | choosehealthylife.com
