Worh bÈßhg fkrd tau ishÆ fokdgu .egÆjls úYd, Worhla we;s mqoa.,hska fndfyda úg b;d wmyiq;djhkag m;a fõ wm Worh wvq lr.ekSu ioyd m%;sl¾u fidhkjd úkd fuhg fyal= fidhd ne,Sug fhduq jkafka ke; we;af;kau th w;HjYH lreKls fï f,i úYd, Worhla we;s ùug fya;= ldrKd fidhd ne,Sfuka tu jerÈ C%shdl,dmhkaf.ka ñ§ isàug yelshdj ,efí tfiau fl;rï W;aidy l<;a Worh wvq fkdùug fya;=jo oek.; yels fõ
fï ,smsfhka ta .egÆ j,g ms<s;=re ,nd foñka ðï .sh;a, jHhdu l<;a Worh wvq fkdùug fya;= f.k ta lshjkak
01 jeä jYfhka ieliQ wdydr yd laI‚l wdydr j,g fhduq ùu
Tn fndfyda úg wdmk Yd,d j, fyd iqmsß fj<o ie,a ;=< úls˜ug we;s ilia l< wdydr j,g fhduq ù we; ta ioyd fndfyda úg Tng fya;= o oelsúh yel kuq;a fï wdydr j¾ we;af;kau YÍrhg wys;lr fõ fïjdfha b;d wvq fmdaIH mod¾:hka m%udKhla wvx.= fõ ta fjkqjg b;d wys;lr jeä le,ß m%udKhla wvx.= fjñka Worh úYd, lrjhs laI‚l wdydr j,g b;d blau‚ka weíneys fõ fï fjkqjg wÆ;a t<jÆ yd m<;=re j,g fhduq jkak
02 fydo fmdaIH mod¾:hka iys; wdydr j,ska wE;a ùu
ishÆu fïo j¾. Tng wys;lr fkdfõ fï jeks fydo fïo j¾. YÍrfhka fldf,iagfrda,a bj;a lrjk w;r, Worh o wvq lrhs fï f,i fydo fïo j¾. wvx.= wdydr jkafka ieuka, w,s.egfmar, T,sõ f;,a, walnut jeks tajdhs
03 jerÈ jHdhdu
úYd, jYfhka bÈßhg fkrd wd Worhla ysñ mqoa.,fhl=g idudkH jHdhdu muKla m%udKj;a fkdfõ Tn Worh wvq lsÍug úfYaI jQ cardio exercises yd weight t¾ining C%u wkq.ukh l< hq;=h
04 Tfí jhi
wm jhig hk úg mßjD;a;Sh wkqmd;h wvq jk w;r, fïo oykh o wvd, fõ úfYaIfhkau Worh wdY%s; udxY fmaYSkaf.a fï ksid jhiska jeä mqoa.,hskaf.a wdydr fõ,g jeä ;ka;= m%udKhla we;s ´Ü, OdkH j¾. yd m<;=re tla lr.; hq;=h tfukau jHdhdu lsÍu o w;HdjYHh
05 udkisl mSvkh
wfkla m%Odk;u fya;=j jkafka udkisl mSvkhhs /qlshdj ksidfjka fyda fjk;a fya;=jla ksid we;s jk mSvkh u.ska fldaáfida,a fyda¾fudakh jeäfhka ksmojhs fï fyda¾fudakh u.ska Worh bÈßhg fkrd tau jeä lrjhs tksid mSvkhlska f;drk yels yeu úgu i;=áka isákak
06 wvq kskao
Èklg meh 8 la ksod.; hq;=h kuq;a fï m%udKhg jvd wvqfjka kskao ,nd.;a úg Tn udkislj mSvdjg m;a fõ tfukau me‚ ri yd wêl ldfndayhsfâ%g wvx.= wdydr j,g fhduq fõ fï ksid Worh úYd, ù bÈßhg fkrd ta
07 fyda¾fudakuh .egÆ
Worh wvq lr.ekSug l< yels fï ishÆ foa l<;a ;ju;a m%;sM, fkd,enqKd kï th iuyr úg hï frda.S ;;ajhla úh yel fndfyda úg th fyda¾fudakuh .egÆjla úh yel fï ksid ffjoH Wmfoia ,nd .ekSu l< hq;=h fuu wNHka;r .egÆ j,g m%;sl¾u lsÍu u.ska Worh wvq lr.ekSug yelshdjla ,efí
fï ,smsfhka ta .egÆ j,g ms<s;=re ,nd foñka ðï .sh;a, jHhdu l<;a Worh wvq fkdùug fya;= f.k ta lshjkak
01 jeä jYfhka ieliQ wdydr yd laI‚l wdydr j,g fhduq ùu
Tn fndfyda úg wdmk Yd,d j, fyd iqmsß fj<o ie,a ;=< úls˜ug we;s ilia l< wdydr j,g fhduq ù we; ta ioyd fndfyda úg Tng fya;= o oelsúh yel kuq;a fï wdydr j¾ we;af;kau YÍrhg wys;lr fõ fïjdfha b;d wvq fmdaIH mod¾:hka m%udKhla wvx.= fõ ta fjkqjg b;d wys;lr jeä le,ß m%udKhla wvx.= fjñka Worh úYd, lrjhs laI‚l wdydr j,g b;d blau‚ka weíneys fõ fï fjkqjg wÆ;a t<jÆ yd m<;=re j,g fhduq jkak
02 fydo fmdaIH mod¾:hka iys; wdydr j,ska wE;a ùu
ishÆu fïo j¾. Tng wys;lr fkdfõ fï jeks fydo fïo j¾. YÍrfhka fldf,iagfrda,a bj;a lrjk w;r, Worh o wvq lrhs fï f,i fydo fïo j¾. wvx.= wdydr jkafka ieuka, w,s.egfmar, T,sõ f;,a, walnut jeks tajdhs
03 jerÈ jHdhdu
úYd, jYfhka bÈßhg fkrd wd Worhla ysñ mqoa.,fhl=g idudkH jHdhdu muKla m%udKj;a fkdfõ Tn Worh wvq lsÍug úfYaI jQ cardio exercises yd weight t¾ining C%u wkq.ukh l< hq;=h
04 Tfí jhi
wm jhig hk úg mßjD;a;Sh wkqmd;h wvq jk w;r, fïo oykh o wvd, fõ úfYaIfhkau Worh wdY%s; udxY fmaYSkaf.a fï ksid jhiska jeä mqoa.,hskaf.a wdydr fõ,g jeä ;ka;= m%udKhla we;s ´Ü, OdkH j¾. yd m<;=re tla lr.; hq;=h tfukau jHdhdu lsÍu o w;HdjYHh
05 udkisl mSvkh
wfkla m%Odk;u fya;=j jkafka udkisl mSvkhhs /qlshdj ksidfjka fyda fjk;a fya;=jla ksid we;s jk mSvkh u.ska fldaáfida,a fyda¾fudakh jeäfhka ksmojhs fï fyda¾fudakh u.ska Worh bÈßhg fkrd tau jeä lrjhs tksid mSvkhlska f;drk yels yeu úgu i;=áka isákak
06 wvq kskao
Èklg meh 8 la ksod.; hq;=h kuq;a fï m%udKhg jvd wvqfjka kskao ,nd.;a úg Tn udkislj mSvdjg m;a fõ tfukau me‚ ri yd wêl ldfndayhsfâ%g wvx.= wdydr j,g fhduq fõ fï ksid Worh úYd, ù bÈßhg fkrd ta
07 fyda¾fudakuh .egÆ
Worh wvq lr.ekSug l< yels fï ishÆ foa l<;a ;ju;a m%;sM, fkd,enqKd kï th iuyr úg hï frda.S ;;ajhla úh yel fndfyda úg th fyda¾fudakuh .egÆjla úh yel fï ksid ffjoH Wmfoia ,nd .ekSu l< hq;=h fuu wNHka;r .egÆ j,g m%;sl¾u lsÍu u.ska Worh wvq lr.ekSug yelshdjla ,efí
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