Page 36 - 45th Sayurusara full
P. 36
34 Sayurusara 2022 June
t,suyka l%Svd j, fh§u" ix.S;h iu`.
k¾;kh" l`ÿ ke.Su'
• Tnf.a jdykh r:.df,a wE; .d,a
lr ld¾hka i`oyd msg;aùug weú§u
m%j¾Okh lr .kak'
• rEmjdyskS jevigyka krUk úg
yd fj jYfhka fyda jHdhdu lsÍug fm Wod Push up" Sit Up" Squatting" Dumbbells"
Thera band
Tn;a jHdhdu lsÍug iQodkïo@
jHdhdu ;=.ekSug n,dfmdfrd;a;= jk b,lal l< yels jHdhduhla fõ' Èklg mshjr
y`ÿkd .kak' ^Wod' YdÍßl fhda.H;djh 10000 la weú§ug ks¾foaY lrk w;r tu.ska
jeälr .ekSu" YÍr nr wvq lr .ekSu" Èklg Yla;sh lsf,da le,ß 300-400 la w;r
fldf,iafg%da,a Èhjeähdj wê reêr m%udKhla oykh lr .; yelsh'
mSvkh md,kh lr .ekSu& wm .uka lrk mshjr .Kkh lr
Tnf.a /lshdj" mjqf,a iyfhda.h .ekSu i`oyd Pedometer$ Step counter keu;s
yd Tnf.a Ôjk l%uhg .ef,mk jHdhdu WmlrKh fyda Tnf.a cx.u ÿrl;kfha wod<
m Tn Èhjeähdj" wêreêr mSvkh" yel'
yDo frda." ikaê frda." ;rndrelu yd §¾> ld,hla jHdhdu j, ksr; fkdjQ
fjk;a ksoka.; frda.S ;;ajhka i`oyd flfkla jHdhdï jevigykla wdrïN lsÍfï§
m%Óldr .kafka kï jHdhdu wdrïN mlsÍug m%:u ffjoH Wfmoia ,nd .; m%udKhlska iq¿ yd uOHia: ;Sj%;djfha jHdhdï
hq;=fõ' j, fh§u iqÿiqh' miqj i;shlg jrla tu
jHdhdu weröug fmr weÕ WKqiqï jHdhdu ld, iSudj yd ;Sj%;djh l%udkql+,j
lsÍfï jHdhdu;a È.eÿï jHdhdu;a l< jeä lr .; yel'
hq;=fõ' ld¾h nyq, mqoa.,hka i|yd wê ;Sj%
jHdhdu wjidkfha weÕ ieye,a¨ jHdhdu lÜg, ^HIIT- High Intensity Interval
lrk jHdhdu yd È.eÿï jHdhdu lsÍug;a Training& wvq ld,hla ;=, isÿ lsÍu uÕska
wu;l fkdlrkak' kshñ; le,ß oykh isÿlr .; yel'
jHdhdu lsÍug m%:u" jHdhdu
lrk w;r;=r yd jHdhdu j,ska miq vítaiSî úl%uwdrÉÑ ^MBBS, Dip in Sports Medicine, MD
m%udKj;a f,i c,h mdkh lsÍu jeo.;a
fõ' - Sport and Exercise Medicine&
jHdhdï lrk w;r;=r udxYfmaIS
j, fyda ikaê j, wêl fõokdldÍ ffjoH fldudKav¾
;;a;ajhla we;s jqjfyd;a tu jHdhdu úfYaI{ ffjoH ^l%Svd yd jHdhdï&
k;r fldg kej; jHdhdu lsÍug m%:u kdúl uy frday, ^fldffjoH Wmfoia ,nd.kak'
ksjerÈ fi!LH iïmkak wdydr
rgd wkq.ukh l< hq;=h' isref¾ nr
wvqlr .ekSug wjYH ksjerÈ wdydr
md,kh i`oyd Wfmoia ffjoH fmdaIKfõ§
idhkfhka ,nd.; yel'
jHdhdï lrk Èkj,§ iqjmyiq
kskaola ,eîuo w;HdjYH lreKls'
t,suyka l%Svd j, fh§u" ix.S;h iu`.
k¾;kh" l`ÿ ke.Su'
• Tnf.a jdykh r:.df,a wE; .d,a
lr ld¾hka i`oyd msg;aùug weú§u
m%j¾Okh lr .kak'
• rEmjdyskS jevigyka krUk úg
yd fj
Thera band
Tn;a jHdhdu lsÍug iQodkïo@
jHdhdu ;=
y`ÿkd .kak' ^Wod' YdÍßl fhda.H;djh 10000 la weú§ug ks¾foaY lrk w;r tu.ska
jeälr .ekSu" YÍr nr wvq lr .ekSu" Èklg Yla;sh lsf,da le,ß 300-400 la w;r
fldf,iafg%da,a Èhjeähdj wê reêr m%udKhla oykh lr .; yelsh'
mSvkh md,kh lr .ekSu& wm .uka lrk mshjr .Kkh lr
Tnf.a /lshdj" mjqf,a iyfhda.h .ekSu i`oyd Pedometer$ Step counter keu;s
yd Tnf.a Ôjk l%uhg .ef,mk jHdhdu WmlrKh fyda Tnf.a cx.u ÿrl;kfha wod<
m
yDo frda." ikaê frda." ;rndrelu yd §¾> ld,hla jHdhdu j, ksr; fkdjQ
fjk;a ksoka.; frda.S ;;ajhka i`oyd flfkla jHdhdï jevigykla wdrïN lsÍfï§
m%Óldr .kafka kï jHdhdu wdrïN m
hq;=fõ' j, fh§u iqÿiqh' miqj i;shlg jrla tu
jHdhdu weröug fmr weÕ WKqiqï jHdhdu ld, iSudj yd ;Sj%;djh l%udkql+,j
lsÍfï jHdhdu;a È.eÿï jHdhdu;a l< jeä lr .; yel'
hq;=fõ' ld¾h nyq, mqoa.,hka i|yd wê ;Sj%
jHdhdu wjidkfha weÕ ieye,a¨ jHdhdu lÜg, ^HIIT- High Intensity Interval
lrk jHdhdu yd È.eÿï jHdhdu lsÍug;a Training& wvq ld,hla ;=, isÿ lsÍu uÕska
wu;l fkdlrkak' kshñ; le,ß oykh isÿlr .; yel'
jHdhdu lsÍug m%:u" jHdhdu
lrk w;r;=r yd jHdhdu j,ska miq vítaiSî úl%uwdrÉÑ ^MBBS, Dip in Sports Medicine, MD
m%udKj;a f,i c,h mdkh lsÍu jeo.;a
fõ' - Sport and Exercise Medicine&
jHdhdï lrk w;r;=r udxYfmaIS
j, fyda ikaê j, wêl fõokdldÍ ffjoH fldudKav¾
;;a;ajhla we;s jqjfyd;a tu jHdhdu úfYaI{ ffjoH ^l%Svd yd jHdhdï&
k;r fldg kej; jHdhdu lsÍug m%:u kdúl uy frday, ^fld
ksjerÈ fi!LH iïmkak wdydr
rgd wkq.ukh l< hq;=h' isref¾ nr
wvqlr .ekSug wjYH ksjerÈ wdydr
md,kh i`oyd Wfmoia ffjoH fmdaIKfõ§
idhkfhka ,nd.; yel'
jHdhdï lrk Èkj,§ iqjmyiq
kskaola ,eîuo w;HdjYH lreKls'
