Page 35 - 45th Sayurusara full
P. 35
Sayurusara 2022 June 33
• YÍrfha m%;sYla;SlrK moaO;sh tafiau tu jHdhdu Dumbbells" Free weights"
Yla;su;afõ' Exercises Machines fyda Theraband jeks WmlrK
• udkisl wd;;sh wvq lrhs' Wmfhda.S lrf.k ksfjia§ fyda ldhj¾Ok
• ;ud ms Confidence& we;s lrhs' wjia:djkays§ m,mqreÿ l%Svd WmfoaYlhkaf.a
• iqjnr kskaola ,ndfohs' Wfmoia u; tu jHdhdï j, ksr;ùu jvd;a
• YÍrfha iunr;djh mj;ajd iqÿiq fõ'
.ekSfuka yÈis jeàï j tu jHdhdu YÍrfha m%Odk udxYfmaYSka i`oyd
wm isÿlrkq ,nk jHdhdu m%Odk jYhka j¾. 8-12 j;djla ^Repetitions& yd jdr 02-04^Sets&
04 lg wh;afõ' olajd Èkl§ l< hq;=h'
1' iajdhq jHdhdu - Cardiorespiratory kuH;djh mj;ajdf.k hk jHdhdu ^Flexibility
Exercises& i;shlg Èk 02-03la úkdä 10-15 la
exercises w;r ld,hla l< hq;=h' fuys§ tla udxYfmaYS
moaO;shla fyda ikaêhla ;;amr 10-15la w;r
2' udxYfmaYs Yla;su;a lsÍfï jHdhdu ld,hla 02-04 j;djla we§ug ,lal< hq;=
- Resistance exercises w;r tys§ fõokdjla we;sjk iSudj f;la we§u
3' kuH;dj mj;ajd .ekSfï jHdhdu fkdl< hq;=h'
- Flexibility exercises
4' iu;=,s;;dj mj;ajd .ekSfï iu;=,s;;djh mj;ajd .ekSfï jHdhdu^Balance
jHdhdu - Balance Exercises Exercise& i;shlg Èk 02-03 olajd Èklg úkdä
10-15la l< hq;=h' fuu jHdhdu jeäysáhka
jHdhdu wdrïN lsÍug m%:uj weÕ i`oyd b;d iqÿiq jk w;r" ;ks brl .uka
WKqiqï lsÍfï jHdhdu ^Warm-up& úkdä 05la - lsÍu" ;ks ll=f,ka isg .ekSu" fhda.S jHdhdu
10la l< hq;=h' tau.ska wm YÍrh jHdhdu i`oyd fï i`oyd odhlfõ'
iQodkï lrk w;r" jHdhdï j,§ isÿúh yels
mgl ydksh ^Tissue injuries& wju lr jHdhdï ffoksl jHdhdu wjidkfha iqÿiq YÍrh ,sys,a
j,ska miqj we;súh yels uiamsvq fõokd^Muscle lsÍfï jHdhdu ^Cool-down Exercises& iy
soreness& wvq lrhs' È.weÿï jHdhdu ^Stretching Exercise& isÿ lsÍu
;= uOHia: ;Sj%;djfhka hq;= iajdhq wju lr.; yels fõ'
jHdhdu ks;sm;d lsÍu yDofha yd fmky¿ j,
l%shdldÍ;ajh fyd¢ka mj;ajd .ekSug jeo.;a tÈfkod rdcldÍ fyda ksfjia lghq;= j,§
fõ' ta ioyd fõ.hka weù§u^Brisk Walking&" YdÍßl jHdhdï fkdjk YdÍßl l%shdldrlï
ye,afï Èùu^Jogging&" nhsisl,a me§u" msyskSu" j, jeämqr fh§fuka kshñ; ffoksl Yla;s
kegqï^Dancing&" Aerobics Dancing" neâñkagka mßfNdackh ,`.d lr.; yel'
jeks l%Svd" Treadmill" Stationary Bicycle jeks
jHdhdï WmlrK o fhdod .; yel' tÈfkod Ôú;hg YdÍßl l%shdldrlï tlalr
.kafka flfiao@
uOHia: ;Sj%;djfhka hq;= iajdhq jHdhdu
Èklg ñks;a;= 20;a 30;a w;r ld,hla wju • tÈfkod f.afodr jevm,
jYfhka Èk 05la j;a ^i;shlg wju ñks;a;= Woafhda.fhka lsÍu' ^Wod' f.;=< yd
150la& lsÍug ks¾foaY flf¾' nr wvq lsÍu jeks ñÿ, w;=.Eu" jdyk fia§u" f.or fudí
wfkl=;a fi!LH m%;s,dN i|yd i;shlg ñks;a;= lsÍu" frÈ w;ska fia§u" f.j;= j.dj&
225-300 jeks ld,hla iajdhq jHdhdu j, fh§u • tÈfkod .uka ìuka i`oyd
b;du iqÿiqh' yels yeu úgu mhska .uka lsÍu fyda
mdmeÈhla Ndú;d lsÍu'
hï lsis nrla fhdodf.k lrk udxY • úÿ,s fidamdkh fjkqjg mäfm,
fmaYs Yla;su;a lsÍfï jHdhdu i;shlg Èk Ndú; lsÍu'
02 - 03 l< hq;=h' ta ioyd Tnf.a YÍr nr • nifhka neiSug we;s ia:dkhg
fhdod isÿ lrkq ,nk Push up" Sit Up" Squatting" nia kej;=ï follg fyda ;=klg fmr
Planks" Lunges jeks jHdhdu lsisÿ WmlrKhla nifhka nei b;sß ÿr weúof.k hdu'
Ndú;fhka f;drj f.or§u isÿl< yelsh' • úfkdaodxY f,i orejka iu.
• YÍrfha m%;sYla;SlrK moaO;sh tafiau tu jHdhdu Dumbbells" Free weights"
Yla;su;afõ' Exercises Machines fyda Theraband jeks WmlrK
• udkisl wd;;sh wvq lrhs' Wmfhda.S lrf.k ksfjia§ fyda ldhj¾Ok
• ;ud ms
• iqjnr kskaola ,ndfohs' Wfmoia u; tu jHdhdï j, ksr;ùu jvd;a
• YÍrfha iunr;djh mj;ajd iqÿiq fõ'
.ekSfuka yÈis jeàï j
wm isÿlrkq ,nk jHdhdu m%Odk jYhka j¾. 8-12 j;djla ^Repetitions& yd jdr 02-04^Sets&
04 lg wh;afõ' olajd Èkl§ l< hq;=h'
1' iajdhq jHdhdu - Cardiorespiratory kuH;djh mj;ajdf.k hk jHdhdu ^Flexibility
Exercises& i;shlg Èk 02-03la úkdä 10-15 la
exercises w;r ld,hla l< hq;=h' fuys§ tla udxYfmaYS
moaO;shla fyda ikaêhla ;;amr 10-15la w;r
2' udxYfmaYs Yla;su;a lsÍfï jHdhdu ld,hla 02-04 j;djla we§ug ,lal< hq;=
- Resistance exercises w;r tys§ fõokdjla we;sjk iSudj f;la we§u
3' kuH;dj mj;ajd .ekSfï jHdhdu fkdl< hq;=h'
- Flexibility exercises
4' iu;=,s;;dj mj;ajd .ekSfï iu;=,s;;djh mj;ajd .ekSfï jHdhdu^Balance
jHdhdu - Balance Exercises Exercise& i;shlg Èk 02-03 olajd Èklg úkdä
10-15la l< hq;=h' fuu jHdhdu jeäysáhka
jHdhdu wdrïN lsÍug m%:uj weÕ i`oyd b;d iqÿiq jk w;r" ;ks brl .uka
WKqiqï lsÍfï jHdhdu ^Warm-up& úkdä 05la - lsÍu" ;ks ll=f,ka isg .ekSu" fhda.S jHdhdu
10la l< hq;=h' tau.ska wm YÍrh jHdhdu i`oyd fï i`oyd odhlfõ'
iQodkï lrk w;r" jHdhdï j,§ isÿúh yels
mgl ydksh ^Tissue injuries& wju lr jHdhdï ffoksl jHdhdu wjidkfha iqÿiq YÍrh ,sys,a
j,ska miqj we;súh yels uiamsvq fõokd^Muscle lsÍfï jHdhdu ^Cool-down Exercises& iy
soreness& wvq lrhs' È.weÿï jHdhdu ^Stretching Exercise& isÿ lsÍu
;=
jHdhdu ks;sm;d lsÍu yDofha yd fmky¿ j,
l%shdldÍ;ajh fyd¢ka mj;ajd .ekSug jeo.;a tÈfkod rdcldÍ fyda ksfjia lghq;= j,§
fõ' ta ioyd fõ.hka weù§u^Brisk Walking&" YdÍßl jHdhdï fkdjk YdÍßl l%shdldrlï
ye,afï Èùu^Jogging&" nhsisl,a me§u" msyskSu" j, jeämqr fh§fuka kshñ; ffoksl Yla;s
kegqï^Dancing&" Aerobics Dancing" neâñkagka mßfNdackh ,`.d lr.; yel'
jeks l%Svd" Treadmill" Stationary Bicycle jeks
jHdhdï WmlrK o fhdod .; yel' tÈfkod Ôú;hg YdÍßl l%shdldrlï tlalr
.kafka flfiao@
uOHia: ;Sj%;djfhka hq;= iajdhq jHdhdu
Èklg ñks;a;= 20;a 30;a w;r ld,hla wju • tÈfkod f.afodr jevm,
jYfhka Èk 05la j;a ^i;shlg wju ñks;a;= Woafhda.fhka lsÍu' ^Wod' f.;=< yd
150la& lsÍug ks¾foaY flf¾' nr wvq lsÍu jeks ñÿ, w;=.Eu" jdyk fia§u" f.or fudí
wfkl=;a fi!LH m%;s,dN i|yd i;shlg ñks;a;= lsÍu" frÈ w;ska fia§u" f.j;= j.dj&
225-300 jeks ld,hla iajdhq jHdhdu j, fh§u • tÈfkod .uka ìuka i`oyd
b;du iqÿiqh' yels yeu úgu mhska .uka lsÍu fyda
mdmeÈhla Ndú;d lsÍu'
hï lsis nrla fhdodf.k lrk udxY • úÿ,s fidamdkh fjkqjg mäfm,
fmaYs Yla;su;a lsÍfï jHdhdu i;shlg Èk Ndú; lsÍu'
02 - 03 l< hq;=h' ta ioyd Tnf.a YÍr nr • nifhka neiSug we;s ia:dkhg
fhdod isÿ lrkq ,nk Push up" Sit Up" Squatting" nia kej;=ï follg fyda ;=klg fmr
Planks" Lunges jeks jHdhdu lsisÿ WmlrKhla nifhka nei b;sß ÿr weúof.k hdu'
Ndú;fhka f;drj f.or§u isÿl< yelsh' • úfkdaodxY f,i orejka iu.
