123 ùäfhda n,kak my,ska
Tfí mshhqre t,a,d jefgkjd kï thg ksjfia§u iod .; yels úYañ; iajdNdúl id¾:l fnfy;la fukak'
msms[a[d iy ì;a; lyuo
ì;a;r lyuofha wêl fm%daàka wvx.= jk w;r msms[a[d j, c,h iy fmdaIl fldgia wvx.= fj' msms[a[d f.äfha fmd;a; bj;a lr,d isyskshg lm,d fn,akav¾ lr.kakjd tlg ì;a;r lyuoh muKla tl;= lr fyd¢ka ñY% lrkak Bg miafia ng¾ fyda l%Sï j¾.hla fhdod wdf,amkhla úÈhg ilia lr .; hq;=hs' oeka Thdf.a mshhqre j, wf,am lr mhl muK ld,hla ;shkakg ´fka Bgmiafia we,a j;=frka fidaod yßkak ´fka' i;shg tlajrla ndú;h m%udKj;a fõ'
ì;a;r iqÿ uoh
fï ì;a;r iqÿ uo j, ;sfhkj f;;a nj iy yhsâfrd ,smsv ì;a;rfha iqÿ uoh mshhqre u; wf,am lr úkdä ;syla muK ;nd ¨Kq iy íf,kav¾ lr.;a msms[a[d iu. c,h tl;= lr fidaod yßkak'
jHdhdu
Tng fujeks jHhdu u.ska Tnf.a mshhqre j¾Okh lr .; yelshs' tfukau Tnf.a mshhqre j, udxY fmaYs j,g iy Tnf.a mmqjg fuu jHdhdu b;du;a jeo.;a fõ'
Tnf.a w;a fmd,jg ;ïnd iunr f,i oE;a u.ska isrer tiõu iy kej;;a my,g lsÍu by,g .ekSu jHdhdu ,nd§u mia j;djla muK Èkl isÿ lsÍu'
Dumbbell Flyes wdldrhg jHdhdu lsÍu'
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T,sõ Ths,a uidÊ
T,sõ Ths,a j, we;s m%;sTlaisldrl u.ska Tnf.a mshhqre j,g radicals jk ydksh wju lr.ekSug yd mshhqre t,a,d jeàu j,ld .; yel'
T,sõ Ths,a Tnf.a mshhqre m; .,jd Tnf.a mshhqre úkdä 15la muK iïNdykh lrkak' fuhska iෛ, m%;sckkh yd reêr ixirKh bys, oeóu isÿlr mshhqre iquqÿ f,i ;nhs'
i;shlg Èk 4-5 w;r isÿ lrkak' ;jo wdukaâ" w,s.egfmar" wd.ka" iy fcdafcdand f;,ao fï i|yd b;d iqÿhs'
fldaudßld
fldaudßldj,o m%;sTlaisldrl wvx.= jk w;r Tnf.a mshhqre thska fmdaIKh lrhs'
fldaudßld Tnf.a mshhqre u; .,jd úkdä oyhla muKh iïndykh lrkak miqj úkdä oyhla muK ;nd WKqiqï c,h u.ska fidaod yßkak' i;shlg Èk 4-5 w;r isÿ lrkak'
fo¿ï
fo¿ï u.ska Tnf.a mshhqre /<s jeàu jhi hdu j,ld,kjd ;jo fm%dfgda kshqfg%daka u.ska Tnf.a mshhqre j,g ndysßka ,efnk lsrkj,ska wdrlaIdjla f.kfokjd' wmsg wjYH fjkafka fï fo¿ï j, ;sfnk f;,a fï i|yd fo¿ï f,,a, fyd¢ka m,ama tlla lr.kka ´fka Bgmiafia talg Wkq lrmq wn f;,a álla tl;= lrkjd oeka folu fyd¢ka ñY% lrkjd fyd¢ka mdmam f,ig jQ miq fï ñY%Kh ksod .ekSug fmr úkdä 10-15 muK fuh wf,am lr iïNdykh lrkak'