ßþfõ <ud frdayf,a fN!;Ñls;ailfõ§
Y%S ,xld fN!;Ñls;ailfõ§kaf.a ix.ufha iNdm;s
wdpd¾h cd,sh Wvqje,a,

c,h jkdys ñksidf.a Ôú;fha meje;afuys,d w;HjYhu idOlhls' wdydr fkdue;sj Èk fol ;=kla Ôj;a jqjo c,h fkdue;sj wmg tla Èkla j;a Ôj;a úh fkdyels jkafka hïfyhlska c,h fkdue;sj úc,kh we;s ù wmg Ôú;fhka mjd iuqfokakg isÿjk neúks' tneúka ñksia Ôú;hg c,h fld;rï noaO ù we;ao hkakg fuh fyd|u ksoiqkla jkq we;' mdkhg" wdydr ms<sfh, lsÍug" iakdkhg" msßisÿ lsÍug hk wd§ fulS fkdlS ishÆu foag c,h w;HjYHh' fldákau mejiqfjd;a ñksia Ôú;fha meje;au r|d mj;sk c,h ñ, l< fkdyelalls'

fndfyda fokd fkdoek f.k isáh o c,h hkq fN!;Ñls;aidfõ jeo.;a m%;sldr m%fNaohls' úfYaIfhkau Y%S ,xldj jeks rgl fjfik wm jeks whg ikaê wdYs‍%; frda. uÛyrjd .ekSug b;d iqÿiqu m%;sldr l%uhla jQ c, Ñls;aidfjka wo fkdñf,a m%;sldr ,nkafka lSfhka lS fokdo@

Y%S ,xldj jeks uqyqfoka jgù we;s rgl ikaê wdYs‍%; frda.j,g c,fhka flfrk m%;sldr l%uhka wo fN!;Ñls;ailfõofhka y÷kajd § we;' tneúka c,fhka Wmßu m%fhdack ,nkakg fï frda.Skag yelshdjla we;'

c, Ñls;ail m%;sldr l< hq;af;a iqÿiqlï we;s fN!;Ñls;ailfõÈfhl=f.a Wmfoia u;h' ksis wdldrj fuu m%;sldr l%uh isÿ lsÍfuka iqjh ,nd .ekSug fndfyda ÿrg yelshdjla we;'

úfYaIfhkau i|yka l<hq;= fohla jkafka c,h;a iuÛ l%Svd lsÍfï§ ñksidf.a wd;;sh my; fy,k njhs' c, Ñls;aidfõ uQ,sl isoaOdka;h hkq c,fha we;s Wvql=re f;rmquhs'

iakdhq wdndO ksid fomd mK ke;s whg c, ;gdlhla ;=< c,fha Wvql=re f;rmqu ksid .=re;ajdl¾Ykhg tfrysj fomd tiúh yels neúka myiqfjka weú§ug mq¿jk'

idudkHfhka c, Ñls;aidj i|yd fhdod .kakd c, ;gdlfha j;=r .,k ÈYdj úúO fldaK Tiafia fjkia l< yel' j;=r myr frda.shdg jÈk ÈYdj fukau fõ.h wvq jeä lsÍug ta ;=< WmlrK we;' fuuÛska fomd mK ke;s frda.shdg fomd p,kh lsÍug wjYH cjh c,h uÛska ,nd foa' fuu jHdhdu l%uh il%Sh Wojq jHdhdu f,i y÷kajhs' ^Active assisted exercises& ;jo frda.shdf.a p,khg úreoaOj c, myr tùfuka frda.shd thg tfrysj tu p,kh lsßu ksid wod< fmaYs Yla;su;a fõ' ^Resisted exercises&

idudkHfhka c, Ñls;ail m%;sldr ,nd§ug m%:u fN!;Ñls;ailjreka úiska frda.shd mÍlaIdjg ,la lr frda.shdf.a fmaYs j¾.SlrKhla lrkq ,nhs' tu j¾.SlrKhg wkqj 2 jk fYa%Kshg fmaYsh meñK we;skï muKla c, Ñls;ail m%;sldrj,g fhduq lrkq ,nhs'

wd>d;hg ,la jQ frda.Ska c, Ñls;aidj lsÍu i|yd fN!;Ñls;ailjrhdf.a Wmfoia u; wdrlaIdj iys;j frda.sfhl=g .x.djl" uqyqol§ m%;sldr isÿ l< yelsh'

WodyrKhla f,i l,jfha we;s fmaYsh jk fldâßfi*a ^Quadricep& Yla;su;a lsÍug uqyqÿ fjr<g f.dia uqyqo foig uqyqK,d f.dvg tk /,a, ll=,g iam¾Y jk úg thg úreoaOj oK ysfika ll=, È. yeßh hq;=h' /,af,a fõ.h yd c, myf¾ >k;ajhg tfrysj ll=, È. yeÍfuka fldâßfi*a fmaYsh Yla;su;a fõ'

tfukau il%Sh Woõ jHdhduhla lsÍug kï" frda.shdg oKysfika ll=, È. yeÍug ;ksju fkdyels kï uqyqÿ fjrf,a uqyqog msgqmd isg f.k uqyqÿ /,a, tkúg th;a iuÛ oKysi È. yeÍfuka th myiqfjka l< yel' túg ál Èklska fmaYsh Yla;su;a fõ'

úl,dx. frda. wjia:djl§ lsys,slre Ndú;d lrñka isáh o c, Ñls;ail m%;sldr ,nd .; yel' c, ;gdlfha isák úg frda.shdg lsys, m%foaYh olajd c,h msrjQ úg frda.shd fomdj,ska isgf.k isáho frda.shdf.a nßka 90]la frda.shdg fkdoefkk neúka Tyqg c,fha isgf.k isáh yel'

§ma;s f*dkafiald