ldka;dj ÿn, lrk Tiaáfhdafmdfrdaisia
3142 Views
 ikaê wdY%s; frda. ms<sn| úfYaI{ ffjoH ;ß÷ úf–isxy

Tiaáfhdafmdfrdaisia frda.h ms<sn| óg l,ska i;shl b;d fláfhka i|yka l<d Tng u;l we;s' wo wms ta ms<sn| jeäÿrg;a idlÉPd lruq'

fldkao kudf.k yerñá .yf.k weúÈk wdÉÑ,d iSh,d iuyrúg Tn;a oel we;s' jhig .shdu wmg;a tfyu fõúo lshd Tng;a isf;kak we;s' l=ÿùu jhia .; ùu ksidu we;sjk ÿn,;djla fkdfõ' th tla;rd frda.hl frda. ,laIKhla' ‘Tiaáfhdafmdfrdaisia’ f,i ye¢kafjkafka tu frda.hhs'

‘Tiaáfhdafmdfrdaisia’ hkq wia:s moaO;sh wdY%s;j we;sjk fnda fkdjk ‍frda.hla' YÍrfha wia:s ks¾udKh ù ;sfnk wia:s noduh ÿ¾j, ù wia:s jHqyh fjkiaùï j,g Ndckh ùfuka fuu frda.h we;sfjkjd' fuys§ isÿjkafka YÍ‍rfha ;sfnk wia:s ialkaOh ^wia:s m%udKh& l%ufhka wvqùuhs' tfia u wia:s jHqyfha we;sjk ÿ¾j,;djh ksid wia:s i;= nr ord .ekSfï yelshdj wvqùuhs' fuys wjika m%;sM,h jkafka b;du iq¿ jeàulska mjd wia:s ì£hduhs' fuys§ i|yka l<hq;= jeo.;a lreKla jkafka YÍrfha isÿjk iEu wia:s ì£hdulg fya;=j Tiaáfhdafmdfrdaisia frda.h fkdjk njhs' lsishï mqoa.,hl= .ilska jeàu jdykhl .eàu jeks wk;=rla ksid isÿjk wia:s ì§hdu isÿjkafka Tiaáfhdafmdfrdaisia frda.h ksid fkdfjhs' Tiaáfhda fmdfrdaisia frda.hg f.dÿreùfï jeäu wjOdku ;sfnkafka ldka;djkag' wd¾;jyrKh tkï Timaùu iïmQ¾Kfhka u kej;=K miqj ldka;djka fuu wjodkug uqyqK fokjd' Bg fya;=j wd¾;jyrKfhka miqj Biag%cka kï fydafudakh ldka;djkaf.a YÍrh ;=< ySkùuhs' túg wia:s mgl ksmoùu wekysákjd'

óg wu;rj Tia‍áfhdafmdfrdaisia frda.hg hul= f.dÿreùug ;j;a fya;= lSmhlau n,mdkjd' isyska isrerla ;sîu" mjqf,a uj" fidhqßh jeks ióm;u idudðldjka fuu frda.hg f.dÿreùu le,aishï úgñka ‘ã’ W!k;djh" fm%daàka W!k;djh" ÿïmdkh" u;aj;=r mdkh fuka u we;eï T!IO j¾. §¾> ld,Skj .ekSu jeks fya;= ksid o fuu frda.hg f.dÿreùfï wjodku jeäfjkjd' úfYaIfhka u “fgiafgdiafgfrdaka” fydafudakh YÍrfha wvq msßñka o Tiaáfhdafmdfrdaisia frda.hg f.dÿreùfï wjodku jeä nj;a fy<sù ;sfnkjd'

idudkHfhka jhi wjqreÿ 60 ) 70 w;r jhfia miqjk ldka;djka ;sfofkl=f.ka tla whl= fuu frda.fhka m‍Svd ú¢kjd' tfiau jhi wjqreÿ 80 blaujQ ldka;djka ;sfofkl=f.ka fofofkla u fuu frda.fhka mSvd ú¢kjd‍' fndfyda jeäysá ldka;djka mjik fldkafoa wudrejg fya;=j Tiaáfhdafmdfrdaisia frda.h úh yelshs'

Tiaáfhdafmdfrdaisia frda.h YÍrh ;=< j¾Okh jkafka b;d fiñka iy ksyඬj' fndfyda fofkla ;uka fuu frda.hg f.dÿre ù we;s oehs oek.kafka iq¿ jeàula jeks fohlska wia:s ì£hdula isÿjQ miqjhs'

úhm;a mqoa.,hskaf.a Wl=,a wegfha wia:s ì£ hdu Tiaáfhdafmdfrdaisia frda.fha m%Odku .egÆjhs' Bg wu;rj fld÷ weg fmf<ys wia:s ì£hdula o isÿúh yelshs' wia:s ì£hdu fuu frda.fha m%Odk;u frda. ,laIKh jkjd fiau fld÷weg fmf<ys we;sjk jl .eiSu ^l=ÿùu&" l,a mj;sk fldkafoa fõokdj" Rcq ldh ú,difha we;sjk fjkialï" fuys§ fmkakqï lrk ;j;a frda. ,laIK lsysmhla'

wia:s ì£hdu .ek i|yka lrk úg Wl=,a wegh ì£hdu m%Odk;u .egÆj njg m;ajkafka thska tu mqoa.,hdf.a fi!LH ;;a;ajhg úYd, n,mEula úh yels ksihs' Wl=,a wegh ì£hdu frday,a .; lsÍïj,g fuka u wia:s ì£hdu ksid isÿjk urKj,g o fnfyúka fya;= jkjd' Wl=,a wegh ì£ .sh frda.Ska f.ka 50] lgu jirlg miqj jqj o Tjqkaf.a tÈfkod jevlghq;= lr .ekSfï§ ‍fjk;a whl=f.a iydh me;Sug isÿfjkjd'

Wl=,a wegh ì£hdfuka w;ajk m%;sM, Ôú;hg b;d wk;=re odhl úh yelshs' ì÷Kq wia:sj, fõokdj" .uka lsÍug tÈfkod jevm, lr .ekSug wmyiq ùu" udkisl wd;;sh fuka u úIdoh we;sùu" tla;eka jqjfyd;a we| ;=jd, we;sùu" kshqfudakshd ‍frda.hg f.dÿreùu" mdoj, iy fmky¿j, reêr leá we;sùu jeks .egÆ fuys§ we;sjkjd' jeàul§ Wl=,a weghg mSvkhla we;s fkdjk fia jefgk ÈYdj fjkia lsÍug yels ;rï W;aidy .; hq;=hs‍'

Tiaáfhdafmdfrdaisia frda.hg f.dÿre fkdùu i|yd wm l< hq;af;a l=ula o hkak oeka úuid n,uq' fuu frda.fhka ñ§u i|yd wjYH jk m%Odk;u idOlh jkafka Wmf;a isg urKh olajd f.jk Ôú; ld,h ;=< fmdaIHodhs iun, wdydr fõ,la Èkm;d ,nd.ekSuhs' fojeks idOlh jkafka jHdhdu lsÍuhs' m<uqj wms fmdaIHodhs wdydr fõ, ms<sn| f;dr;=re úuid n,uq'fm%daàk" fïoh" ld‍fndayhsfâ%g fukau Lksc ,jK o fmdaIH odhs wdydr fõ,g we;=<;a úh hq;=hs' fuu ‍frda.h ms<sn| l;d lrk úg le,aishï iy úgñka ‘ã’ ms<sn| úfYaIfhka l;d fjkjd' wmf.a YÍr‍fha wia:sj,g le,aishï Wmßu whqßka Wrd .kafka jhi wjqreÿ 35 olajd muKhs' ´kEu mqoa.,hl=f.a wia:s j¾Okh jkafka <ud úfha§' ta i|yd le,aishï iy úgñka ‘ã’ b;du wjYHhs' <ud úfha§ YÍrhg ksis whqßka fuu fmdaIH mod¾: fol fkd,eîu jhia .; jQ úg Tiaáfhdafmdfrdaisia ‍frda.hg f.dÿreùug m%Odku fya;=jla' ´kEu mqoa.,hl=f.a YÍrhg jeäfhka u le,aishï wjYH jk jhia iuh jkafka wjqreÿ 10 ) 18 w;r ld,hhs' ta wia:s j¾Okh jk iuhhs' lsß" fhda.Ü" Öia" yd,aueiaika jeks l=vd ud¿" uqrex.d" l;=reuqrex.d lerÜ fld< jeks le,aishï j,ska fmdai;a wdydr j¾. orejkag ,nd§fuka <ud úfha§ YÍrhg wjYH jk le,aishï m%udKh myiqfjka ,nd.; yelshs' wê le,aishï wvx.= lD;%su mdkhka ks;r .ekSu fjk;a frda.j,g fya;=jla' wfma YÍrhg wjYH le,aishï m%udKh tÈfkod .kakd idudkH wdydr fõ, uÛskau ,nd.ekSu jeo.;a' tfy;a ffjoH ks¾foaY u; le,aishï T!IO fuka u wu;r wdydrhka f,i .ekSug o isÿfjkjd'

ksis fmdaIKh fuka u ksis jHdhdu o Tiaáfhdafmdfrdaisia frda.fhka ñ§ug fya;= jkjd' wia:s moaO;sh Yla;su;a ùug jHdhdu w;HjYHhs' wia:s moaO;sh Yla;su;a jkafka nr bis,Su" ldh j¾Ok jHdhdu jeks jHdhdu uÛska' fuys§ ;ukaf.a YÍrfha nr Wiq,d .ekSfuka lrk Wv mekSu" Èùu" weú§u jeks jHdhdu b;d jeo.;a'

i;shlg ie;mqï 3 ) 5 la muK weú§u uÛska o wia:s Yla;su;a fjkjd' ;reK úfha miqjk whl= kï ,Kqjla fhdod ;ekQ WmlrKhla fhdod .ksñka WvmekSu ^ialsmska& iqÿiq jk w;r ueÈ úfha mqoa.,hl=g blaukska nr wä ;nñka weú§u" Èùu fuka u úfõlSj isÿ lrk Èùu ^fcd.ska& jeks l%shdldrlï wia:s Yla;su;a lsÍug b;d iqÿiqhs' Tiaáfhdafmdfrdaisia frda.h ms<sn| l;d lrk úg fuu frda.fhka je<lS isàug fuka u ñ§ug msyskSfuka úYd, Woõjla ,efnkafka keye' tfia jqj;a udxY fmaYs l%shdldß;ajhg msyskSu fyd¢ka Wojq fjkjd' isrerg kuH;djhla f.k fok jHdhdu o Tiaáfhdafmdfrdaisia frda.Ska i|yd wjYHhs' kuHYS,S ikaê we;súg ikaêj, ;=jd, isÿjkafka keye' ta i|yd ks;r È.e§fï (STRETCHES) jHdhduj, fh§u iqÿiq hs'

oekgu;a Tiaáfhdafmdfrdaisia frda.hg f.dÿre ù we;s mqoa.,hska jHdhdu wdrïN lsÍug ‍fmr ffjoH Wmfoia me;Su jeo.;a' ta wia:s ÿrej,ù we;akï Èùu" WvmekSu jeks ikaêj,g jeä mSvkhla ,efnk l%shdj,§ wia:s msmsÍ hdug bv we;s ksihs'

wia:s laIhù we;akï" ikaêj,g wvq n,mEula t,a,jk weú§u" k¾;kh" f.j;= j.dj jeks l%shdjkays fhÈh yelshs'

Tiaáfhdafmdfrdaisia frda.hg f.dÿrejqjka bfKka keùu" lrleùu n÷ jHdhduj, fhÈh hq;af;a b;d m%fõYfuka' tfiau Tiaáfhdafmdfrdaisia ‍frda.Ska keó uymg weÛs,a, we,a,Su" f.da,a*a" fgksia jeks l%Svdj, fh§u we;eï fhda. jHdhdu bßhõj, fh§ug fmr‍ ffjoH Wmfoia me;Su b;d jeo.;a' tfuka u WoEik ysre t<shg ksrdjrKh fjñka jHdhdu lsÍu wia:s Yla;su;a ùug b;du wjYHhs'

ldka;djka ;=< wd¾;jyrKhg wdikakj;a" wd¾;j yrKfhka miqj;a wia:s Lksc >k;ajh" wia:s Odß;dj" fvlaid ialEka mÍlaIdj uÛska b;d fyd¢ka mßlaId lr .; yelshs'

Tiaáfhdafmdfrdaisia frda.h i|yd m%;sldr lsÍfï§ le,aishï" úgñka ã iy ìiaf*dia*fkaÜ ,nd§ frda.shdf.a wia:s Yla;su;a l< hq;=hs' ta uÛska wia:s is£ug we;s bvlv wju fjkjd' l,d;=rlska frda.Skag merd;hsfrdhsâ fydafudakh ,nd§ug o isÿfjkjd' Tiaáfhdafmdfrdaisia frda.hg f.dÿrejQ whl= jeàfuka j<lajd .ekSu b;du jeo.;a' ta i|yd wjYH kï ksjfia mßirh jqj o fjkia l< hq;=hs'
Wmqgd .ekSu is¿ñK mqj;a m; weiqfrks