Wi YÍrhl ysñ lrefjla ysñldßhla ùug iEu fokdu iq¿ fyda leue;a;la olajkjd kuq;a Tfí j¾;udk Wi uÜgfuys Tn k;r ù we;s kï th ys;a mSvdjla jkjdg lsisÿ ielhla keye kuq;a tÈfkod Ôú;fha§ myiqfjka isÿ l< yels jHdhdu lsysmhla Ndú;fhka j¾;udk Wi m%udKh myiqfjka jeä lr .; yels nj ffjoHjreka ks¾foaY lrkjd
1 msyskSu
msyskSfï§ YÍrfha we§u fya;=fjka C%u C%ufhka Wi jeä lr .ekSfï yelshdj ;sfnkjd kuq;a ñksh yels m%ÓM,hla ,nd .ekSug kï Èklg meh 2la muK §¾> ld,hla msyskSu isÿ l< hq;= nj ffjoHjreka fmkajd fokjd
2 Hanging Exercises
fuys§ t,a,S isàu isÿ l< hq;=hs YÍrh iïmQ¾Kfhkau fl,ska isák fia t,a,S isàu, mdo fmdf,djg iudka;r msysgqulg f.k tau iy by,g f.k tau fï hgf;a isÿ l< yels jHdhduhka h i;shlg lsysm j;djla isÿ lsÍug ffjoH wkque;sh ,efnkjd
3 mdofha we.s,s ;=vq w;ska we,a,Su - Touch Toes
myiqfjkau ´kEu ia:dkhl§ isÿ l< yels jHdhduhls fuys§ oKysi fkdkefjk fia mdofha we.s,s w;ska we,a,sh hq;=hs fuh tl jru isÿ lsÍug wmyiq jqj;a È.ska È.gu W;aidy lsÍu u.ska isÿ lr .ekSug yelshs fuf,i iaj,am fõ,djla we.s,s ;=vq iam¾Y lrf.k isàu u.skao YÍrfha Wi jeä jk nj ffjoH u;h hs
4 ìu È.d ùu
fuu jHdhduh ms<sfj,lg isÿ l< hq;=hs fuu.ska lfYareldj iy fldkao we§ug ,la flfrkjd fuh ksr;=reju isÿ lsÍu u.ska b;d id¾:l m%;sM, ,nd .ekSug mqÆjka by, mska;+rfha wdldrhg isÿ l< hq;=hs
5 Pelvic Shift
fuu jHdhduh u.ska lfYarej iy Wl=,a m%foaYh b,lal flfrkjd fuh Wi jeä lr .ekSug b;du;a m%fhdacj;a iy jeo.;a jHdhduhla f,i yeÈkaùug mqÆjka me;,s ìul È.d ù m<uq rEmfha mßÈ w;a, ìu ;nd fomd oKysiska keóu isÿ l< hq;=hs miqj fojk rEmfha mßÈ w;a, ìu ;sfnk mßÈ fY%da‚h wi,ska by,g tiúh hq;=hs fuh ksis wdldrfhka isÿ lsÍu u.ska jvd;a id¾:l m%;sM, ,nd .ekSug mqÆjka
6 mdo we§u
fuu.skao ie,lsh hq;= f,i Wi jeä lr.ekSfï yelshdj ;sfnkjd ì;a;shlg iudka;r f,i ysgf.k mdohka p,kh lsÍu isÿ l< yelshs
7 The Table
fuu jHdhdufha§ YÍrh fïihl wdldrhg ;nd .ekSu isÿ lrkjd tfukau b;du;a blaukska Wi jeä lr .ekSu ioyd fuu jHdhduh b;du m%fhdackj;a fjkjd
8 Jump Rope
fuh b;du;a C%shdldÍ jHdhduhls úfYaIfhka mdofha my, fldgia we§ug ,la flfrkjd tfukau uiamsvq j¾Okh lsÍulao isÿ fjkjd
9 Super Stretch
fuys§ fl,ska isg, oE;a ysi msgqmi ;nd iSrefjka fn,a, by,g my<g iy me;a;g yerùu isÿ l< hq;=hs tla tla wjia:djkays ;;amr lsysmhl úrduhla ;eîu u.ska b;du blaukska m%;sM, ,nd .; yel fuys§ lfYarej iy fn,a, b,lal lsÍu isÿ fõ
10 Two Legs Straight Up
;rula wmyiq jHdhduhla jqj;a b;du;a m%;sM, iy.; jHdhduhls fuys§ iu;,d ìul È.d ù w;a j,ska fldkaog wdOdrhla ,nd § fomd by,g tiúh hq;=hs mqyqKq jQ miqj b;d myiqfjka isÿ l< yels jHdhduhls
Tn Wi ms<sno .egÆjla we;af;la kï fuu jHdhdu u.ska iaj,am m%udKhlska fyda Wi jeä lr .ekSfï yelshdj ;sfnkjd kuq;a wiaÓ iïnkaO .egÆ mj;S kï fuhska jHdhdu f;dard fírd .ekSug ie,ls,su;a ùu jvd;a fi!LH iïmkak nj wfma u;hhs - lowawata
1 msyskSu
msyskSfï§ YÍrfha we§u fya;=fjka C%u C%ufhka Wi jeä lr .ekSfï yelshdj ;sfnkjd kuq;a ñksh yels m%ÓM,hla ,nd .ekSug kï Èklg meh 2la muK §¾> ld,hla msyskSu isÿ l< hq;= nj ffjoHjreka fmkajd fokjd
2 Hanging Exercises
fuys§ t,a,S isàu isÿ l< hq;=hs YÍrh iïmQ¾Kfhkau fl,ska isák fia t,a,S isàu, mdo fmdf,djg iudka;r msysgqulg f.k tau iy by,g f.k tau fï hgf;a isÿ l< yels jHdhduhka h i;shlg lsysm j;djla isÿ lsÍug ffjoH wkque;sh ,efnkjd
3 mdofha we.s,s ;=vq w;ska we,a,Su - Touch Toes
myiqfjkau ´kEu ia:dkhl§ isÿ l< yels jHdhduhls fuys§ oKysi fkdkefjk fia mdofha we.s,s w;ska we,a,sh hq;=hs fuh tl jru isÿ lsÍug wmyiq jqj;a È.ska È.gu W;aidy lsÍu u.ska isÿ lr .ekSug yelshs fuf,i iaj,am fõ,djla we.s,s ;=vq iam¾Y lrf.k isàu u.skao YÍrfha Wi jeä jk nj ffjoH u;h hs
4 ìu È.d ùu
fuu jHdhduh ms<sfj,lg isÿ l< hq;=hs fuu.ska lfYareldj iy fldkao we§ug ,la flfrkjd fuh ksr;=reju isÿ lsÍu u.ska b;d id¾:l m%;sM, ,nd .ekSug mqÆjka by, mska;+rfha wdldrhg isÿ l< hq;=hs
5 Pelvic Shift
fuu jHdhduh u.ska lfYarej iy Wl=,a m%foaYh b,lal flfrkjd fuh Wi jeä lr .ekSug b;du;a m%fhdacj;a iy jeo.;a jHdhduhla f,i yeÈkaùug mqÆjka me;,s ìul È.d ù m<uq rEmfha mßÈ w;a, ìu ;nd fomd oKysiska keóu isÿ l< hq;=hs miqj fojk rEmfha mßÈ w;a, ìu ;sfnk mßÈ fY%da‚h wi,ska by,g tiúh hq;=hs fuh ksis wdldrfhka isÿ lsÍu u.ska jvd;a id¾:l m%;sM, ,nd .ekSug mqÆjka
6 mdo we§u
fuu.skao ie,lsh hq;= f,i Wi jeä lr.ekSfï yelshdj ;sfnkjd ì;a;shlg iudka;r f,i ysgf.k mdohka p,kh lsÍu isÿ l< yelshs
7 The Table
fuu jHdhdufha§ YÍrh fïihl wdldrhg ;nd .ekSu isÿ lrkjd tfukau b;du;a blaukska Wi jeä lr .ekSu ioyd fuu jHdhduh b;du m%fhdackj;a fjkjd
8 Jump Rope
fuh b;du;a C%shdldÍ jHdhduhls úfYaIfhka mdofha my, fldgia we§ug ,la flfrkjd tfukau uiamsvq j¾Okh lsÍulao isÿ fjkjd
9 Super Stretch
fuys§ fl,ska isg, oE;a ysi msgqmi ;nd iSrefjka fn,a, by,g my<g iy me;a;g yerùu isÿ l< hq;=hs tla tla wjia:djkays ;;amr lsysmhl úrduhla ;eîu u.ska b;du blaukska m%;sM, ,nd .; yel fuys§ lfYarej iy fn,a, b,lal lsÍu isÿ fõ
10 Two Legs Straight Up
;rula wmyiq jHdhduhla jqj;a b;du;a m%;sM, iy.; jHdhduhls fuys§ iu;,d ìul È.d ù w;a j,ska fldkaog wdOdrhla ,nd § fomd by,g tiúh hq;=hs mqyqKq jQ miqj b;d myiqfjka isÿ l< yels jHdhduhls
Tn Wi ms<sno .egÆjla we;af;la kï fuu jHdhdu u.ska iaj,am m%udKhlska fyda Wi jeä lr .ekSfï yelshdj ;sfnkjd kuq;a wiaÓ iïnkaO .egÆ mj;S kï fuhska jHdhdu f;dard fírd .ekSug ie,ls,su;a ùu jvd;a fi!LH iïmkak nj wfma u;hhs - lowawata
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