Exercises
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jHdhdu
1' ysi iy fn,a, (Neck and Face) m
2' mmqj (Thanks) fl<ska isg w;a bosrshg os. yer fyusysg bosrshg kefukak' oKysig bosrsfhka msgs w,a, tlg ;nd m%Yajdi lrkak' w;a l%ufhka ysig Wvska Tijd yels muK oqrg miaig kefukak' fufia lrk .uka kdifhka os. yqiaula f.k fmKyˆ j,go reOsrhgo msrsisoq jd;h ,nd .kak' w;a l%ufhka fomig my; ouuska lgska yqiau wrskak' wjidk jYfhka kej; fmrg keuS fuu wNHdih l< jdr .Kk .Kka lruska wjidk iq<x fmdo m%Yajdi lrkak' iaj,am fú,djl jsrduhlg miq kej; fmr fiau kdifhka wdYajdi lrkak' oSra> wdYajdihla wjYHh' kuq;a th m%udKh fkdblaujsh hq;=h' jHdhdufha fhfok w;ru fuys mrudra:h Wrysi mmqj Yajik moaO;sh yd yDoh jraOkh lsrSu nj isys lrkak'
3' Worh (Trunk) fl<ska isg w;a folu bosrshg jsysoqjd Wl=f,a isg l %ufhka ol=Kq w;g Wor fldgi iuÕ oeka yrjkak' fuysoS mdo fkdyerjsh hq;=h' ol=Kq w; yels muK oqrg msgsmiaig yrjkak' w;a folu Wrysig fl<ska fyda thg u|la Wvska tlu uÜgul ;nd.kak' iaj,am jsrduhlg miq kej; jï mig yrjkak' fuh jdr 12 la muK lrkak' fuu jHdhduh lrk jsg wdYajdi yd m%Yajdi lsrSu l %uj;aj isoq l< hq;=h' ol=Kq mig yefrk jsg kdifhka
wdYajdi l< hq;=h' jï mig yefrk jsg lgska m%YAjdi l< hq;=h' ta w;r tla tla mig yereKq jdr .Kk Yío kÕd .Kka lrkak' ol=Kq mig yerS 6 jrla wdYajdi l< miq ;j 6 jdrhla jï mig yerS wdYajdi lrkak' fuu jHdhduh lrk w;r fuh wlaudj" nvje," b,weg" Worh wdY%s; udxYfmaYs Yla;su;a lsrSug Wmfhda.S jk nj isyshg .kak'
4' l| (Cone)
iSrefjka isg fow;a ysig Wvska yels muK Wvg os.= fldg weÕs,s w,a,d .kak' tfia ;nd f.k miqmig keuS fla;=jl wdldrfhka w;a j,ska l| jgd jsYd, jl %hla iEfok fia fyusysg Wl=f,a isg l| lrljkak' thg miq me;a;lgo bosrshg o wksla me;a;g o miqmigo wdoS jYfhka keuS fuu jHdhduh lrkak' tla me;a;lg yh jr ne.ska fuh kej; lrkak' fuu jHdhduh lrk jsg miqmi isoqjk foa ne,Sug weia ta foig yerjsh hq;=h' fuu jHdhduh Wl=f,a yd Worfha uiamsvq l%shd lrjSug Woú jk nj isys lrkak'
5' yDoh (Lower Body)
Tn ysgf.k yels muK Wvg wyi foig wefokak' B<Õg miqmigo fooK fkdkjd mfha weÕs,s we,a,sh yels f;la my;go kefukak' by; jHdhdufha oS Tn m
B<Õg w;a yd oK fkdkud YrSrh uq,ska ;snQ brshújg tk f;la fl<ska lrkak' fuh 12 jrla lrkak' fuys jevs w.h my;g keuSug jvd ke.S isgSfïosh' fuu jHdhduh Worfha udxY fmaYs l%shd lrjSug nj isys lrkak'
6' mdo yd md weÕs,s (Leg & Toes / Knee & Toes) mdjyka rys;j iSrefjka isgsk fia isg .kak' fow;a bÕg ;nkak' md weÕs,s ;=vska isg f.k oK bosrshg kud weK ;shd .kak' fyusysg my;a jkak' fufia lrk jsg jsˆU nsu fkdjeosh hq;=h' l%ufhka isrer Tijd uq,ska isgs brshújgu meusfKkak' fuh 12 jrla lrkak' fuu jHdhdufhaoS ;=kgsh bosrshg fkrjsh hq;=h' fuh mdofha udxY fmaYs Yla;su;a lsrSug bjy,a jk nj isyshg .kak'
1' ysi iy fn,a, (Neck and Face) m
2' mmqj (Thanks) fl<ska isg w;a bosrshg os. yer fyusysg bosrshg kefukak' oKysig bosrsfhka msgs w,a, tlg ;nd m%Yajdi lrkak' w;a l%ufhka ysig Wvska Tijd yels muK oqrg miaig kefukak' fufia lrk .uka kdifhka os. yqiaula f.k fmKyˆ j,go reOsrhgo msrsisoq jd;h ,nd .kak' w;a l%ufhka fomig my; ouuska lgska yqiau wrskak' wjidk jYfhka kej; fmrg keuS fuu wNHdih l< jdr .Kk .Kka lruska wjidk iq<x fmdo m%Yajdi lrkak' iaj,am fú,djl jsrduhlg miq kej; fmr fiau kdifhka wdYajdi lrkak' oSra> wdYajdihla wjYHh' kuq;a th m%udKh fkdblaujsh hq;=h' jHdhdufha fhfok w;ru fuys mrudra:h Wrysi mmqj Yajik moaO;sh yd yDoh jraOkh lsrSu nj isys lrkak'
3' Worh (Trunk) fl<ska isg w;a folu bosrshg jsysoqjd Wl=f,a isg l %ufhka ol=Kq w;g Wor fldgi iuÕ oeka yrjkak' fuysoS mdo fkdyerjsh hq;=h' ol=Kq w; yels muK oqrg msgsmiaig yrjkak' w;a folu Wrysig fl<ska fyda thg u|la Wvska tlu uÜgul ;nd.kak' iaj,am jsrduhlg miq kej; jï mig yrjkak' fuh jdr 12 la muK lrkak' fuu jHdhduh lrk jsg wdYajdi yd m%Yajdi lsrSu l %uj;aj isoq l< hq;=h' ol=Kq mig yefrk jsg kdifhka
wdYajdi l< hq;=h' jï mig yefrk jsg lgska m%YAjdi l< hq;=h' ta w;r tla tla mig yereKq jdr .Kk Yío kÕd .Kka lrkak' ol=Kq mig yerS 6 jrla wdYajdi l< miq ;j 6 jdrhla jï mig yerS wdYajdi lrkak' fuu jHdhduh lrk w;r fuh wlaudj" nvje," b,weg" Worh wdY%s; udxYfmaYs Yla;su;a lsrSug Wmfhda.S jk nj isyshg .kak'
4' l| (Cone)
iSrefjka isg fow;a ysig Wvska yels muK Wvg os.= fldg weÕs,s w,a,d .kak' tfia ;nd f.k miqmig keuS fla;=jl wdldrfhka w;a j,ska l| jgd jsYd, jl %hla iEfok fia fyusysg Wl=f,a isg l| lrljkak' thg miq me;a;lgo bosrshg o wksla me;a;g o miqmigo wdoS jYfhka keuS fuu jHdhduh lrkak' tla me;a;lg yh jr ne.ska fuh kej; lrkak' fuu jHdhduh lrk jsg miqmi isoqjk foa ne,Sug weia ta foig yerjsh hq;=h' fuu jHdhduh Wl=f,a yd Worfha uiamsvq l%shd lrjSug Woú jk nj isys lrkak'
5' yDoh (Lower Body)
Tn ysgf.k yels muK Wvg wyi foig wefokak' B<Õg miqmigo fooK fkdkjd mfha weÕs,s we,a,sh yels f;la my;go kefukak' by; jHdhdufha oS Tn m
B<Õg w;a yd oK fkdkud YrSrh uq,ska ;snQ brshújg tk f;la fl<ska lrkak' fuh 12 jrla lrkak' fuys jevs w.h my;g keuSug jvd ke.S isgSfïosh' fuu jHdhduh Worfha udxY fmaYs l%shd lrjSug nj isys lrkak'
6' mdo yd md weÕs,s (Leg & Toes / Knee & Toes) mdjyka rys;j iSrefjka isgsk fia isg .kak' fow;a bÕg ;nkak' md weÕs,s ;=vska isg f.k oK bosrshg kud weK ;shd .kak' fyusysg my;a jkak' fufia lrk jsg jsˆU nsu fkdjeosh hq;=h' l%ufhka isrer Tijd uq,ska isgs brshújgu meusfKkak' fuh 12 jrla lrkak' fuu jHdhdufhaoS ;=kgsh bosrshg fkrjsh hq;=h' fuh mdofha udxY fmaYs Yla;su;a lsrSug bjy,a jk nj isyshg .kak'
