mshhqre t,a,d jeàu ldka;djkaf.a oelsh yels wm%ikak fohla' ldka;djka ks;ru W;aidy lrkjd fuu ;;a;ajh j,lajd .kak'mshhqre j, kuHYs,snj ke;su ksid mshhqre t,a,d jeàu isÿ fjkjd'fï ;;a;ajh ksid Tjqkaf.a wd;au úYajdih ì| jeá Tjqka flfrys wdl¾IKhla ke;s nj oefkkjd'  kuq;a mshhqre j, yevh ta wdldrfhkau ;nd .ekSug l, yels foaj,a ;sfnkjd'm<uqj " fufia mshhqre t,a,d jeàug fya;= úuid n,uq'

fuu ;;a;ajh fndfyda úg Wod jkafka wjqreÿ 40 miq jQ úghs'kuq;a iu úhm;a ùu ksid " ifï kuHYs,snj ke;s ùu ksid fuu ;;a;ajh l,ska jqjo Wod jkakg mq¿jka'mshhqre j, udxY fmaYs yefokafka ke;s neúka tys yevh wdrlaId lr .; hq;=h'tys wvx.= jkafka fïoh " uõ lsß ksIamdokh lrk .%ka: yd iïnkaOl mgl fõ'
fuu ;;a;ajh ÿïmdkh " wúêu;a ;k mg " wúêu;a  fmdaIKh " fõ.fhka nr jeä ùu " yd wd¾;jyrKh ksid we;s fõ'
fuh fndfyda úg .¾NdksNdjfhka miq we;s fõ'kuq;a fuh uõ lsß §fï m%;sM,hla fkdfõ'fuhg fya;=j jkafka fuu ld,fha§ nr jeä ùu;a " iu we§u;a ksidh'fuu ;;a;ajh j,lajd .ekSug kï Tfí nr ms,sn| ie,ls,su;a úh hq;=h'
;jo fuh tuberculosis yd mshhqre ms<sld ksido we;s fõ'we,afldfyd,a yd ldnfkaÜ wvx.= wdydr fuu ;;a;ajh jeä lsÍug fya;= fõ'

Tfí mshhqre t,a,d jeàu j,lajd .ekSug fïjd wkq.ukh lrkak'

UV lsrK uÛska fld,cka úkdY lr oukjd'ÿï mdkh jeks krl mqreÿ ksid mshhqre j, t,a,d jeàu jeä fjkjd'

jerÈ m%udKfha ;kmg ksido fuh we;s fõ'tuksid ;kmg f;dard .ekSfï§ pads yd   holders iys; tajd f;dard .kak'

fuu ;kmg mshhqre t,a,d jeàug m%Odk fya;=jla njg m;a ù ;sfnkjd'fïjd we£u ksid mshhqre j, udxY fmaYs mgl jeäu j<lajkjd'
È.= fj,djla fïjd we| isàfuka mshhqre j, fmkqug ydks fõ'
fldfydu jqk;a ñ, wêl wdf,amk yd l%Sï j¾. j,g jvd fuu ;;a;ajh j,lajd .ekSug l, yels foaj,a ;sfnkjd'

úêu;a wdydr rgdj yd jHdhdu
úêu;a wdydr yd jHdhdu j, §fuka mshhqre j, iúu;a nj /fla' fï uÛska Tfí nr md,kh lr .ekSfuka mshhqre j, t,a,d jeàu j,lajd .; yel'
fï i|yd mmqj m%foaYhg jHdhdu lsÍfuka tys fmkqu yd Yla;sh j¾Okh lr .; yels fõ'
lifting weights, chest presses, curls සහ dumbbell flye jeks jHdhdu lsÍu yd fm%daàka " le,aishï " úgñka " fïoh " ldfndayhsâf¾Ü " wvx.= wdydr yd ;lald,s " lerÜ " ¿Kq " iqÿ¿Kq yd f.dajd jeks foa wdydrhg .ekSfuka id¾:l m%;sM, ,nd .ekSug yels fõ'

fhda.H nr
fhda.H nr mj;ajd .ekSuo fï i|yd b;d jeo.;a fõ'

ic,kh
mshhqre j, iෛ, j¾Okhg c,h wjYH fõ'c,h wvq ùfuka iug ydks fõ'ifï /,s we;s lr uDÿ nj ke;s lr mshhqre t,a,d jeàu isÿ fõ'

fo¿ï
fo¿ï yd fo¿ï weg j,ska .kakd f;,a mßfNdackh lsÍfuka mshhqre iúu;a lr t,a,d jeàu j<lajhs'

fldaudßld
fldaudßld j, m%;sTlaisldrl wvx.= fõ'fldaudßld j, we;s fc,a f.k mshhqre j, ;jrd  rjqug iïNdykh lr ñks;a;= 10la ;nd is;, j;=frka fidaod yeÍfuka id¾:l m%;sM, ,efí'fuh i;shlg 5 j;djla lsÍu iqÿiq fõ'

fuu wdf,amho jvd m%;sM,odhl fõ'

wjYH o%jHh

ì;a;rhla
fhda.Ü fïi yekaola
úgñka B f;,a fïi yekaola

fuh mshhqre j, wdf,am lr meh Nd.hla ;nkak'miqj th is;, j;=frka fidaod yßkak'

iïNdykh
fmd,a f;,a fyda T,sõ f;,a jeks fohla mdúÉÑ lr i;shlg f;jrla muK mshhqre  iïNdykh lsÍfuka ifï kuHYs,snj we;s ù " ydks jQ iෛ, wÆ;ajeähd lr mshhqre iúu;a lr t,a,d jeàu j<lajhs'

carrot oil, spearmint oil, lemongrass oil, fennel seed oil jeks fohla Ndú;d  lr iïNdykh lsÍfuka ifï kuHYs,snj we;s fõ'

t<jÆ f;,a
fmd,a f;,a " T,sõ f;,a yd wdukaâ f;,a jeks foa fhdod iïNdykh lsÍfuka id¾:l m%;sM, ,efí'

whsia leghla f.k rjqug ñks;a;=j,a iïNdykh lsÍfuka id¾:l m%;sM, ,efí'jeä fj,d iïNdykh lsÍfuka ysßh we;s fõ'