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uq¿ ojfiu Woafhda.fhka bkak ryia 10 la
Tng ys;d.kak neß ir, l%ufõohka

iqn Wodikla yefudagu' w¨;a ojila mgka .kak hk Thd,g Wfokau u;la lr,d fokafka Wfoag lrkak fydo mqreÿ 10la .ekhs' fïjd lr,d uq¿ ojiu i;=áka Woafhda.fhka ksfrda.sj ojiu bkak'

1' j;=r mdkh lrkak'

Wfoa ke.sÜg .uka wvqu .kafka j;=r úÿrejlaj;a fndkak mqreÿ fjkak' uq¿ ojiu úc,kfhka f;drj ;nd .ekSug th Wmldr fjhs' c,fha wvx.= .=K uq,skau we.g tl;= fjkjd' tu.ska nv fõ,Su ke;s lrkjd' wksl j;=r ìu ifï f;;ukh /lSug;a Wojq fjkjd' udxY fmaIS Yla;su;a lrkjd'

2' wefokak ^Stretch&

we§u u.ska udxY fmaIS nqre,a lrhs' udxY fmaIS iy ikaÈ j, fõokdj ÿr,hs' reêr .ukh jeä ÈhqKq lr Yla;sh Wfoa isgu ,nd fohs'

3' fydÈka yqiau .kak'

fydÈka f,dl= yqiaula .ekSu u.ska mmqfõ fõokdjka m%;sYla;slrK moav;sh ;=,g jeämqr Yla;sh ,nd fokjd' ;kamr 30la lsÍu u.ska Thd,g ikaiqka njla iy ukdj is; fhduq lsÍug yels ùu;a oefkk nj w;aúÈkak mq¿jka

4' iskdfikak'

iskyúu Tn Okd;aul isák nj fmkajhs' wks;a mqoa.,hska iu. ukd iïnkaOhla we;s lr .ekSug WmldÍ fjhs' isf;a fydo iajNdjfhka isàu u.ska fydo is;=ú,s we;s fjkjd'

5' ;dlaIK fuj,ï Ndú;d fkdlrkak'

h:d¾;h kï fndfyda fokd oji mgka .kafka cx.u ÿrl:kh u.ska facebook wd§ wka;¾cd, msgq kerìfuka miqjhs' udkisl iqjhg ydks lrk fuu mqreoao ojfia uq,skau lsÍu u.ska Tnf.a YÍrhg ;sfhk wjOdkh ke;s lrhs'

6' ;udgu l;d lr .kak'

Woeik wjÈjqkdu Tnf.au Rk wdl,am j, .s,s hkak tmd' ojfia lrkak ;sfhk foaj,a Tn fydÈka uqyqK fokjd lsh,d ;udgu l;d lrkak' lkakdähla bÈßhg .syska Tngu l;d lrkak'

7' Wfoa wdydrh'

ojfia Tn l=ula lrkak ;snqk;a Wfoa wdydrh .ekSu w;miq lrkak tmd' ke;skï YÍrhg wjYH Yla;sh ksis f,i fkd,eîfuka Yla;su;aj ojfia ld¾hka lsÍug fkdyels fjkakg mq¿jka' yeu úgu iunr Woeik wdydrhla ,nd .kak'

8' flf<ys.=K i,lkak'

Tn Tngu flf<ys.=K olajkak' Wfoik wjÈ jqkdu fufkys lrkak" Tn Tnf.a ksfrda.S njg" úYajhg fyda th Tnf.a foudmshkag fyda mjq,g wd§ f,i' fufia fufkys lsÍfuka Rk woyia ke;sù uq¿ ojiu Okd;aulj f.ùug yels fjkjd'

9' t,shg hkak'

wy, ;sfhkjfka Woeik ysre lsrfkka úgïka D ,efnk nj' Woeik ysre lsrKska ,efnk WKqiqu iy kejqï nj uq¿ ojiu Tn m%fndaOfhka ;nhs' wd;;sh ÿre lrhs' cfka,hla ,. isg ysre t,shg ksrdjrKh ùu u.ska fuu myiqfjka w;a úÈkak mq¿jka'

10' w¨;ska hula bf.k .kak'

fmd;la m;a;rhla ne,Su u.ska ukfia ;shqKq nj jeä ÈhqKq lr .kak mq¿jka' ieu Wfoiku fufia lsÍu u.ska Tnf.a oekquo by, oukjd'

Source | dailyhealthpost

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