ldka;djks " ;reK nj /l.kak úYañ; l%ufõohla fukak'
;reKlu /l.ekSug iy jeä ÈhqKq lr.ekSug bjy,a fjk b;du;au wk¾> l%ufõohla ms<sn|j wo fkdÿgq f,dalfhka Tng oek.kakg mq¿jka ' tu l%ufõohg ia;+;sjka; fjkak ;jÿrg;a ñf,ka wêl ksIamdok ñ,§ .ekSu i|yd uqo,a kdia;s lsÍug Tng isÿfjk tlla keye' ;reK nj /l.ekSug iy jeäÈhqKq lr.ekSug kï Tn l,hq;= jkafka fuu jÜfgdarej mßfNdackh lsÍu muKhs' th ilid .ekSu i|yd Tng jYh fjkafka " j;=r iy ue.akSishï laf,darhsâ iaj,amhla muKhs lsõfjd;a Tn mqÿuhg m;afõú'
fudkjo fï ue.akSishï laf,darhsâ @ue.akSishï laf,darhsâ hkq ßk f,i wdfrdamKh jQ laf,daÍka j,ska iy Ok f,i wdfrdamKh jQ ue.akSishï j,ska ,nd .kakd Lksc j¾.hls' tu Lksc j¾.h Èkm;d ,nd.kakjd kï" Tfí YÍrfha ridhkslhka iu;=,s; fjkjd' tmuKla fkdfjhs" ue.akSishï laf,darhsâ mßfNdackh lsÍfï§ Tfí YÍrfhka hQßla wï,hka msgj hk w;r ikaê fõokdjkao iukh fjkjd'
ue.akSishï laf,darhsâ j,ska ,efnk fi!LHh m%;s,dNhka
1' Tiaáfhdamfrdaisia j,ska iy fiu j,ska wdrlaIdj i,ikjd
2' ÔrK fodaIhka iukh lrk w;r Tima fõokdjka iukh lrkjd
3' ysiroh iukh lrkjd
4' reêr jdyskS wdrlaId lrkjd
5' YÍrh ;sßyka lrkjd
6' YÍrfha nr wvqlsÍfï l%shdj,sh jeäÈhqKq lrkjd
7' ,sx.sl Yla;sh jeäÈhqKq lrkjd
8' udkisl wjmSvkh iukh lrkjd
9' fiïm%;sYdj je<£u j<lajkjd
10' uOH iakdhq moaO;sfha frda.S ;;ajhka i|yd iyh fjkjd
11' m%;s ms<sldldrl .=Kdx.hla ;sfnkjd
ue.akSishï laf,darhsâ ksfjia m%;sldrh
1' Tiaáfhdamfrdaisia j,ska iy fiu j,ska wdrlaIdj i,ikjd
2' ÔrK fodaIhka iukh lrk w;r Tima fõokdjka iukh lrkjd
3' ysiroh iukh lrkjd
4' reêr jdyskS wdrlaId lrkjd
5' YÍrh ;sßyka lrkjd
6' YÍrfha nr wvqlsÍfï l%shdj,sh jeäÈhqKq lrkjd
7' ,sx.sl Yla;sh jeäÈhqKq lrkjd
8' udkisl wjmSvkh iukh lrkjd
9' fiïm%;sYdj je<£u j<lajkjd
10' uOH iakdhq moaO;sfha frda.S ;;ajhka i|yd iyh fjkjd
11' m%;s ms<sldldrl .=Kdx.hla ;sfnkjd
ue.akSishï laf,darhsâ ksfjia m%;sldrh
WoEik wjÈjQ úg" j;=r ,Sgrhla muK Wkqlrf.k th W;=rkakg ,xjQ .skaor ksjd oud iïmQ¾Kfhkau isis,a fjkakg bvyßkak' bka wk;=rej ,.u we;s T!IO ief,ka ñ,§ .;a ue.akSishï laf,darhsâ l=vq .a?ï 33la muK Bg tl;= fldg fyd¢ka l,jï lr.kak'
jeo.;a
fuh Ndú;d lsÍfï§ ksjerÈ ud;%dj ms<sme§ug u;l ;nd.kak' jhi wkqj tu ud;ardjo fjkia fjkjd' fuu m%;sldrh Ndú;d lsÍug kï wvqu ;rfï jhi wjreÿ 10 iemsßh hq;=hs' ksjerÈ Wmfoia wkq.ukh lrñka fuh mßfNdackh lf,d;a úYañ; fi!LHh m%;s,dn /ilau Tng ,nd.kakg mq¿jka'
fuh Ndú;d lsÍfï§ ksjerÈ ud;%dj ms<sme§ug u;l ;nd.kak' jhi wkqj tu ud;ardjo fjkia fjkjd' fuu m%;sldrh Ndú;d lsÍug kï wvqu ;rfï jhi wjreÿ 10 iemsßh hq;=hs' ksjerÈ Wmfoia wkq.ukh lrñka fuh mßfNdackh lf,d;a úYañ; fi!LHh m%;s,dn /ilau Tng ,nd.kakg mq¿jka'
jhig .e,fmk ud;%dj
ud by; i|yka l<mßÈ" fuu m%;sldrh Ndú;d lsÍfï§ Tn Tfí jhig .e,fmk ksjerÈ ud;%dj ms<smeÈh hq;=hs' j;=r ,Sgrhg ue.akSishï laf,darhsâ .a?ï 33la tl;= fldg ilid.;a ñY%Kh ;uhs Tn fuf,i mßfNdackh l,hq;af;a' Èklg mdkh l,hq;= fldamam .Kk my; úia;r fjkjd'
1' wjreÿ 10 iy 40 w;r ^WoEik§ fldamam Nd.hla&
2' wjqreÿ 40 iy 70 w;r ^WoEik§ tla fldamamhla&
3' wjqreÿ 70ka Tíng ^WoEik§ iy rd;%sfha§ tla fldamamhla&
fuh Tfí fi!LHh ;;ajh iy ;reK nj jeäÈhqKq lsÍfï iqúfYaIS yelshdjla we;s b;du;au m%N, m%;sldrhls'
Source - keepyourbody
ud by; i|yka l<mßÈ" fuu m%;sldrh Ndú;d lsÍfï§ Tn Tfí jhig .e,fmk ksjerÈ ud;%dj ms<smeÈh hq;=hs' j;=r ,Sgrhg ue.akSishï laf,darhsâ .a?ï 33la tl;= fldg ilid.;a ñY%Kh ;uhs Tn fuf,i mßfNdackh l,hq;af;a' Èklg mdkh l,hq;= fldamam .Kk my; úia;r fjkjd'
1' wjreÿ 10 iy 40 w;r ^WoEik§ fldamam Nd.hla&
2' wjqreÿ 40 iy 70 w;r ^WoEik§ tla fldamamhla&
3' wjqreÿ 70ka Tíng ^WoEik§ iy rd;%sfha§ tla fldamamhla&
fuh Tfí fi!LHh ;;ajh iy ;reK nj jeäÈhqKq lsÍfï iqúfYaIS yelshdjla we;s b;du;au m%N, m%;sldrhls'
Source - keepyourbody
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