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'
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