Hela Rahas blocked

 .xcd ms<sld iqjldrlhla
wefußld u;ao%jH ld¾hxYh .xcd kS;s.; lrhs

 ,kavkfha Ydka; fcda¾Ê úYajúoHd,fha úoHd{hka msßila úiska isÿ lrk ,o m¾fhaIKhlska fy<sù ;sfnkafka ußcqjdk idrhg ms<sld ffi, keish yels njhs' u;ao%jH Ndú;h ms,sn| wefußldkq rcfha m¾fhaIK wdh;kfha ks, fjí wvúho fï nj ikd; lrñka i|yka lr ;sfí' tu jd¾;d wkqj ußcqjdkd YdL idrh u.ska ms<sld ffi, úkdY l, yelsjkjd fukau tajd j, úYd,;ajho wvq lr.; yels njhs' tfiau fud,fha ms<sldj, ffi, j¾Ok fõ.h úiañ; f,i my; fy,k njo i|yka' fï fya;=j ksidu wefußldfõ m%dka; 23 la ußcqjdkd Ndú;h úúO uÜgï j,ska kS;s.; lr we;s w;r fldf,dïìhdj we;=¿ m%dka; 4l uq¿ukskau kS;s.; lr we;' flfia Wjo f*vr,a ks;sh wkqj ußcqjdk ;ju;a kS;súfrdaë u;ao%jHhla jk w;r fko¾,ka;fha tjeks lsisÿ ;ykula fkdue;' ´kEu fldams y,lska .xcd ñ,§ .ekSug yelshdj mj;sk w;r mqoa.,sl Ndú;h i|y .xcd me< 5 la ksjfia m,lr.ksugo wjirh we;' my; ùäfhdaj u.ska .xcd .ek Tn fkdokakd ryia /ila fy<sfõ'

 ,sx.sl wm%dKsl;ajh iqjlrk fmd,aj;=r
ys;d.kak neye fkao

,sx.sl C%shdjka yS ksr;ùug ;rï ,s.=j m%dKj;a fkdùu ,sx.sl wm%dKsl;ajh hkqfjka y÷kajkjd' tu frda.S ;;ajfhka fmf,k fndfyda fofklag ksok ldurh hkq mSvdj we;slrk ia:dkhla muKhs' Tyqf.a iyldßh fl;rï lduql flfkla jqk;a m,la jkafka keye' wm wo Tnj ±kqj;a lrkafka tu ;;ajh id¾:lj iqjlr.ekSu i|yd Ndú;dl, yels id¾:l iajNdúl m%;sldrhla ms<sn|jhs' my; ùäfhdafjka fïl fldfyduo fjkafka lsh, olaj, ;sfhkjd'

 úkdä 5ka iqÿ fldkafâ l¿ lruqo
tfykï fukak úiañ; jÜfgdarej

fuu úiañ; f;, iqÿ fldKavh l¿ lrkjd muKla fkdj ysi fla mqÿu iy.; f,i fõ.fhka j¾Okh lrjhs' fuu ;kd.kakd ,o f;, Èkm;d udi folla Ndú;d lsÍfuka ±l.; yels meyeÈ,s fjki Tnj uú; lrkjd isl=rehs' iqÿ fyda w¿ mdgg yereKq flia ia:srju l¿ meyehg yrjk fuu f;, Ndú;d lrkafka flfiao lshd my; úäfhdafjka ±lafjkjd' fï i|yd wjYH jkafka wuqo%jH y;rla muKhs' Thd,;a n,kakflda fuh ;kd .kakd whqre'

l /fhka uqyqfKa í,ela fyâia ke;s lr .uq

;ek ;ek u;=ú tìlï lrk í,ela fyâia ksid iuyr úg Tn wmyiq;djhg m;aú we;s' iuyre ;udg fkd±kSu" msßila bÈßfhaÈ mjd ;udf.a kyh u; we;s í,ela fyâia iam¾Y lrñka tajd bj;a lrkakg fjfyfikjd wms ±l ;sfnkjd fuu l%shdj ksid Tn jf.au wjg isák wh;a wmyiq;djhg m;afjkak mq¿jka" b;sx fï í,ela fyâia ke;slr.kak fï úiañ; m%;sldr l%ufõohka wkq.ukh lr,d n,kak' tl /hlska í,ela fyâia iïmq¾Kfhka ke;s ù hdú'

 fï mdkh ilid Wfokau ìõfjd;a
B<Õ ojfia Tng jhi wjqreÿ 20 l ;reK fmkqula ,efíú
Tn ljod fyda wid ;sfhao ;reK fjkak iaj¾Kuh mdkhla .ek' wksjd¾fhkau keye' Tn wid ke;s ksid wksjd¾fhkau fuh lshjdú' wms wo fmkajd fokak hkafka wjqreÿ 20 l fmkqu .kak mq¿jka n,j;a mdkhla .ekhs' fï mdkh i|yd fhdod .kafka 100] lau iajNdúl wuqo%jHhs'



fuys m%Odk iajNdúl wuqo%jH jkqfha ly hs' wms okakd ;rñka ly lshkafka b;du;a .=Kodhl" l=¿ nvqjla f,iskq;a tÈfkod Èúfha§ Ndú;d lrk iaj¾Kuh wuqo%jHls' ly j, b;d by, w.hlska fmdaIH o%jH wvx.= jk w;r fi!LHuh m%;s,dN /ila fuu.ska f.k fokjd' ly j, mj;sk m%Odk ix>glh jkafka curcumin' fuys b;du;a m%N, polyphenol kï ix>Glh wvx.= jk w;r 150 lg wêl Ñls;aisl m%;s,dN j,ska nyq,hs' tfiau ms<sld kdYlhla jYfhkao" WIaKh kik T!IOhla jYfhka iy m%;sTlaisldrl .=Kfhkao nyq,hs'

by; m%ldY l, mßÈ fi!LHuh jYfhka ly j, we;s m%;s,dN wkka;hs' tkï

- th wlaudj msßisÿ lrhs'
- m%;sYla;slrK moaO;sh jeä ÈhqKq lrjhs'
- fud,fha l%shdldß;ajh W;af;ackh lrjñka u;lh m%dKj;a lrhs'
- wê reêr mSvkh ke;s lrjhs'
- fldf,iagfrda,a uÜgu md,kh lrjhs'
- iakdhq wdndO ke;s lr ouhs'
- wdydr ÔrKh myiq lrjhs
- iu m%dKj;a lrjhs
- mßjD;sh fõ.h iy YÍrfha nr ukdj l<ukdlrKh lrjhs'

fujeks oyil=;a m%;s,dN /ila fuu.ska ,ndfohs' Tn okakjo ly iu. l¿ .ïñßia tl;= l, yels nj @ l¿ .ïñßia j, we;s ridhkslhka iu. ly b;d m%N, ixfhda.hla ;khs' tu.ska ly j, .=Kh oyia jdrhla jeä lrjhs'

±ka wms n,uq fuu iaj¾Kuh mdkh ;kd .kakd wdldrh

m%:ufhka ly fmaiaÜ tl ;kd .; hq;=h' ta i|yd wjYH jkafka

- ly l=vq fldamam ld,la
- l=vq lr.;a l¿ .ïñßia f;a ye¢ Nd.hla
- WKq lr ksjd fmrd .;a j;=r fldamam Nd.hla

fï wuqo%jH ish,a, Ndckhlg oud fyd¢ka ñY% lr.kak' b;du;a u| WKqiqfï ;nñka fyd¢ka ñY% lrkak' wef,k iq¿ >k ñY%Khla ^fmaiaÜ tlla& jk f;la fyd¢ka l,jï lrkak' r;a lrk wjia:dfõ§ ñY% lsÍu k;r lrkak tmd' fudlo ñY%Kh Ndckfha wef,kak bv mj;sk neúka' tneúka ñY%Kh fkdkj;ajdu ye¢ .dkak' ñY%Kh moug ;kd .;a miq isis,a jkakg bv yer Ys; lrKfha ;nkak'

±ka wms n,uq fï lsß mdkh ;kd .kakd whqre' ta i|yd wjYH jkafka

- wdfudkaâ lsß fldamam tlhs ^Almond Milk iqmsß fj<| ie,a j, úlskSug we;&
- fmd,a lsß f;a ye¢ tlhs
- ñ meKs f;a ye¢ tlhs
- by; ilid .;a ly fmaiaÜ tflka f;a ye¢ ld,hs

ñ meKs yer wfkla ish¿u wuqo%jH tlg tl;= lr ñY% lr.kak' bka miq u| WKqiqfï msi .kak' fyd¢ka ñY% lrñka u| WKqiqfï ye¢ .dkak' ±ka ñY%Kh ,sfmka nd u|la isis,a jkakg ;nd ñ meKs f;a ye¢ tlla oud mdkhg .kak' ieuod fuh mdkfhka ;reK ùug yelsjkjd muKla fkdj úiañ; fi!LH m%;s,dN /ila Tng ysñjkjd ksielhs'

fï mdkh ;kd .ekSfï § hï wmyiq;djhla jqjfyd;a my; ùäfhdaj n,d mdkh ;kd .ekSug yel' my; ùäfhdafõ wuqo%jH j, iq¿ iq¿ fjkialï we;s' yok l%uh .ek wjfndaO lr.ekSug fuh WmldÍ lr.kak'

fldkafo lelal=uo@ n, n, bkafk ke;sj fï jHdhdu 5 lr, blaukgu iqj fjkak


msg fldkao wudrej lshkafk b;du;au lrorldÍ ;;a;ajhla' tÈfkod jev lghq;= wvd, lrkak;a udkisl mSvkhla fjkak;a ;rï iu;a jk frda.S ;;ajhla ;uhs fldkao lelal=u lshkafk'

fldkafo wudrejg n,mdk fya;= fndfyduhla ;sfnkjd' jerÈ bßhjq" ks;r ys|f.k isàu" wd;;sh" jerÈ jHdhdu iy wms Ndú; lrk .Dy NdKav iy ksok fuÜg jeks foaj,a j, wvqmdvqluq;a fuhg n,mdkak mq¨‍jka'

fldkafo wudrejla yeÿku fudkj yß ndï cd;shla .df.k úfõflka bkak ;uhs wms yefudau W;aidy lrkafk' ta;a we|lg fj,d ´kEjg jvd úfõl iqjfhka miqfjkjg jvd jHdhdu u.ska fï ;;ajh iqjm;a lrk tl ;uhs jvd;a id¾:l'

wms fï lsh, fokak yokafk msg fldkao wdY%s; fõokdjka ;shk whg lrkak mq¨‍jka myiq jHdhdu lSmhla' fï jHdhdu È.gu lsÍu u.ska ojfia jeä ld,hla jeh fkdfldg blaukska iqjm;a fjkak mq¨‍jka fõú'

yenehs oreKq fldkafo wudrejla ;shk flfkl=gkï fï l%u wkq.ukh lrkak l,ska ffjoHjrfhl= yd idlÉPd lrkak lsh,;a wms b,a,kjd'


jHdhdu wxl 1 - oKysia bÈßhg keóu

iu;,d ìul Tfí msg m%foaYh iam¾I jk úÈyg je;sfrkak' bkamiq fom;=,a ìu .Efjk úÈyg oKysi uola kjkak' fï bßhõj ;uhs Tfí jHdhdufha wdrïNl bßhõj jkafka'

oeka my; oelafjk Wmfoia j,g wkqj jHdhduh wrUkak(

    oE;u Ndú;d lr Tfí tla oKysila mmqj foig wÈkak' ta bßhõfjka ;;amr 15-30la w;r ld,hla /£ isákak' wfkla oKysi uq,a bßhõfjkau ;sìh hq;= jkjd'
    kej; wdrïNl bßhõj fj; meñfKkak'
    oeka wfkla ll=f,a oKysi;a fmr wdldrhgu mmqj foig weo ;;amr 15-30l ld,hla w,a,df.k isákak' bkamiq kej; wdrïNl bßhõj fj; meñfKkak'
    oeka foll=f,au oKysia oE;a fhdod mmqj foig wÈkak' fmr ld,hu ta bßhõfjka .;fldg wdrïNl bßhõjg tkak'
    fï l%shdj,shu 3" 4 j;djla kej; kej; lrkak' Wfoa iy rd;%S jYfhka Èklg fojrla lsÍu jvd fyd| m%;sM, f.kfoaú'




 jHdhdu wxl 2- oKysia fomig keóu

m<uq jHdhdufha mßoafokau miq m%foaYh fmd,jg isák fia je;sr fom;=,a ìu .Efjk fia oKysia kjkak'

    Wrysia uq,a bßhõfõ wdldrhgu ;ndf.k oKysia tl me;a;lg kjkak ^jug fyda ol=Kg&' tfia kjdf.k ;;amr 5-10la muK isákak'
    kej; uq,a bßhõjg meñfKkak'
    oeka kej; Tfí fooK m%;súreoaO ÈYdjg kjd l,ska .;l, ld,hu ta bßhõfjka /£ isákak'
    uq,a bßhõjg meñfKkak'
    2"3ka jrla fï l%shdj,shu kej; lrkak'

fï jHdhduh;a Èklg fojrla lsÍu jvd;a m%;sM,odhl jkjd'




jHdhdu wxl 3 - Wall sits

    ksjfia ì;a;shlg msgqmd wähla muK ÿrlska isg.kak'
    oeka Tfí msg m%foaYh ì;a;shg fya;a;= lrkak ^yß fl<ska uq¨‍ msgu iam¾I jk mßoafoka&
    Worfha udxYfmaIs ;olrf.k wxYl 80lska muK oKysia kjñka my;ajkak'
    kej; uq,a bßhõjg meñfKkak'
    10 jrla muK fuh kej; kej; lrkak'

ksjerÈj fï jHdhduh lrk wdldrh fï ùäfhdafjka Tng oeln,d.; yels fõú

jHdhdu wxl 4 - Piriformis Stretch

    iu;,d ìul Tfí msg m%foaYh iam¾I jk úÈyg je;sfrkak' bkamiq fom;=,a ìu .Efjk úÈyg oKysi uola kjkak'
    ll=,la msg ll=,la oud.kak'
    oeka my;ska we;s ll=,g oE; fhdoñka ll=,a folu mmqj foig wÈkak" ;;amr 20la muK ta bßhõfjka .; lrkak'
    oeka ll=,a kej; Wv hg udre lrf.k fmr f,igu mmqj foig weo w,a,df.k isákak'
    fï wdldrfhka 5 jrla muK kej; kej; lrkak'

fï ùäfhdaj keröu u.ska jvd;a meyeÈ,s woyila .; yels fõú'

jHdhdu wxl 5 - Press-up Back Extensions

McKenzie Press-Up lsh, y÷kajk fï jHdhduh;a yßu myiq tlla' iu;,d ìul uqkska w;g je;srf.k foje,ñg wdOdrfhka YÍrfha Wv fldgi uola by,g tiùu ;uhs fuu.ska flfrkafka' ;ukag wmyiqjla fkdoefkk ;rï fõ,djla fï bßhõfjka .; lsÍu fhda.Hhs' my; ùäfhdafjka Tng ta jHdhduh;a kerôh yelshs'

Tng;a we. m; fõokdjo@ fukak tlg fydou ir,u úiÿu lshj,du n,kak Tkak ïka lrk yeá úäfhd tll=;a oeïud''tl;a n,kakfld tykï '''' 

Tnf.a weia j, fmkSu uefrklkau ;shd.kak mq¿jka úYañ; l%uhka
 
weia j, fuksu ke;sùug m%Odk jYfhka n,mdk lreKq lsysmhla ;sfnkjd kuq;a wmsg tu mqreÿ j,ska wE;a fjkak wudre WodyrKhla f,i lsfjd;a Tn /lshdj lrkafka mß.Klhla bÈßfha kï Tng th wdksjdrfhkau l,hq;= fjkjd' fudlo tal Tfí /lshdj ksid ;j;a lreKla ;uhs wm Ndú;d lrk cx.u ÿrl:kh oyj,a ld,fha§ fukau rd;%S ld,fha§;a wms th Ndú;djg yqreù ;sfnkjd' úfYaIfhkau rd;%S ld,fha§ wÿre ia:dkhl isg cx.u ÿrl:k Ndú;d lrk whf.;a weiaj, fuksug ydkshla fjkak mq¿jka'

jhia .;ùu iu. wei j, fmkSu;a ÿ¾j, fjkjd' iuyrekaf.a weia fkdfmkSu hkjd' fuhg we;a;kau fya;=jla ;sfhkjd wms YÍrhg jHdhdu l,g weia j,g ljodj;a jHdhdu lrkafka keye fkao@ Tn fkdokakjd jqkdg weia j,g;a lrkak jHdhdu ;sfhkjd' ta jHdhdu j,ska weia j, fmkSu ÈhqKq lrkjd' tmukla fkdfõ Tng lsisu Èkl weia lKakdä okakd fjkafk;a keye' fuu jHdhdu j,ska Tnf.a weiaj, udxY fmaYs Yla;su;a lr fmkSu ;snqkg;a jvd fydog j¾Okh lrkjd' tfiakï fuu l%uhka ms<snoj oekqj;aj isàu f.dvla jeo.;a fjkjd fkao@ ksjerÈj fuu jHdhdu lr.kakd wdldrh ms,snoj oek.ekSug my< we;s ùäfhdaj n,kak' fï ms<snoj ish,a,kagu oek.ekSug ,smsh fYhd lrkak wu;l lrkak tmd'

ksjfia isák ueiaika" óhka" uÿrejka jeks i;=ka urkafka ke;=j t,jd ouk wmqre l%uhka

ksjfia isák ueis uÿre lrorhg iy óhka muKla fkdfjhs ksjfia isák ´kEu lDñ i;=ka urkafka ke;=j ksjfika m,jd yßk myiqu l%uhka lsysmhla ms<snoj wo

Tng f.k tkjd' fï lrorfhka ´kEu flfkla joúÈkjd ksjfia we;s fmd;a  rdlalfha" uq¿;ekaf.hs" w,audßh we;=,; jeks ´kEu ;ekl fuh .e,aùug mq¿jka' tu ksid Tnta fj<ofmdf<a we;s úI iys; o%jH wvx.= ñksia isrerg;a wys;lr iafma% j¾. Ndú;h iïmqrKfhka kj;d oeñh yel'

fuu iajNdúl iafma% tl idodf.k ksjfia .ejfik ñhka" uÿrejka" lerfmd;a;ka jeks i;=ka we;s ia:dkhka j,g iafma% lsÍu ;=,ska Èk lsysmhla ;=, f,vfrda. iys; fuu i;=ka weyeg olskak j;a ke;s fõú' tfiakï Tn;a fuu ñY%Kh idod.kakd ksjerÈ wdldrh  my< we;s ùäfhdafjka n,kak' fï ms<snoj ishÆfokd oekqj;a lsÍug ,smsh fYhd lrkak wu;l lrkak tmd'

fuu wuqo%jH j,ska oka;df,amhla ilid .kak' o;a iqÿfjk yeá olsk Tn uú;hg m;afõú'


o;a j,g ukd iqÿ meyehla ,nd .ekSug jf.au o;a l=yr we;sùu j,lajd .ekSu i|yd;a Tng fuh Ndú;d lrkakg mq¿jka'

lyl=vq f;a yekaolg j;=r iaj,amhla tl;= lrf.k ñY%Khla ilid.kak' tu ñY%Kh oka;df,amhla f,i Ndú;d lrñka idudkH úÈhg o;a uÈkak' o;a iqÿlr.kak .uka o;a l=yr we;sùu j,lajd .ekSug;a wjYH kï Bg fmd,af;,a iaj,amhla tl;= lr.kakg wu;l lrkak tmd' wjYH kï fmm¾ñkaÜ Ths,a iaj,amhla jqk;a tl;= lr.kak mq¿jka'

my; ùäfhdaj krUkak

wd;;sfhka mSvdjg m;afj,do @ fuu yqiau .ekSfï jHdhdufhka tu wjq,aiy.; nj laIKslj iukh lr.kakg mq¿jka'

wjq,a iy.; nj rd;%sfhka rd;%shg jo fokjo @ YÍrh i|yd Èklg wjYH lrk meh 7l kskao ,efnkafka keoao @ ld¾hnyq, Ôjk rgdj fya;=fjka fuu lshk ;;ajhka fndfyduhla fofklag n,mEï we;s lrkjd'  wo Tng bÈßm;a lrk fuu ir, jHdhduh u.ska tu ;;ajh myiqfjkau u.yrjdf.k iqjnr kskaola ,nd.kakg mq¿jka'
 tu jHdhduh y÷kajkafka ^4"7"8 Ys,amSh l%uh& hkqfjks' ffjoH wekaâre ù,a uy;d kï th y÷kajkafka ^ iakdhq moaO;sh i|yd jQ iajNdúl m%Ydka;sckldhla& f,ihs' Ndjkd lsÍfï§ wd;;s uÜgu wvqfjk nj lrk,o m¾fhaIKhka j,§ mjd fy<sù ;sfnkjd' myiqfjka wkq.ukh l<yels fuu jHdhduh tla;rd úÈhl Ndjkdjla f,io y÷jkak mq¿jka' tys we;s wd;;sh je<laùfï .=Kdx.h b;du;au by, uÜgul mej;Su ksid wd;;sh lshk ;;ajh myiqfjkau iukh lr.kakg yelshdj ;sfnkjd'

ksod.ekSfï ÿIalr;djh u.yrjd .ekSu yerek fldg mSvdj we;slrk ;;ajhka iu. .kqfokq lsÍu i|ydo fuu ;;ajh Ndú;d lrk f,i ffjoH ù,a uy;d ks¾foaY lrkjd'






1' Wä wekafoa we;s o;a fm,g miqmiska msysgd ;sfnk ;,a, u; Èj ia:dk.; lr.kak' iïmQ¾K jHdhduh mqrdjgu Èj tfia ;nd.; hq;=hs'
2' yqiau msglsÍfï§ ^jqIa& Yíoh kef.k f,i iïmQ¾Kfhkau uqLfhka muKla yqiau msglrkak'

3' lg jidf.k kdih yryd yqiau .kak' kdih yryd yqiau .ekSfï§ tfla isg 4 olajd is;ska .Kkh lrkak'

4' miqj yqiau msgfkdlr tfla isg 7 olajd is;ska .Kkh lrñka yqiaud w,a,df.k bkak'

5' wjidkfha§ Tn l,hq;= jkafka" tl isg 8 olajd is;ska .Kka lrñka ^jqIa& Yíoh we;sfjk f,i uqLh yryd yqiau msglsÍuhs'

6' fuh tl yqiaula muKhs' bka miqj kej; tl È.g 4 jrla fuh isÿl,hq;=hs'

jeä úia;r i|yd my; ùäfhdaj krUkak'

iajdNdúlju ms,sldj kik wdydr j¾. fukak'f.dvla whg jeo.;a fjhs wksjd¾fhka fYhd lrkak'

Tn is;kafka nn,a .ï leu Tfí o;a j,g muKla ydks lrkjd lshdo@ kE" bka ;j;a foaj,a isÿ fjkjd" fï ,smsfhka úia;r flfrkafka ta ldrKdfõ' 
 

1& nelaàßhd^ nn,a .u leug fmr Tn th w;ska w,a,k ksid" YÍrhg bka nelaàßhd we;=¿ úh yels'

2& yl= weg ydks^ nn,a .ï lEu u.ska" yl= weg ydks" o;a lelal=ï" ysiroh"yd lKa wdYaße; fõokdjka we;súh yel'

4& ÔrKh^ nn,a lï imkd úg Tn wdudYhg jeä jYfhka yq,x we;=¿ lrkjd' fuu.sska Worfha fõokd mjd we;s úh yels' ffjria we;=¿ùfï wjOdku;a jeä fjkjd'

5& ;rndrelu^ nn,a .ï lk úg wdydr reÑh jeä fjkjd' fuu.ska Tfí ffoksl le,ß markudKh jeä fjkq we;s'v