ñá whg Wi hkak ir, l%u 10la fukak

Wi YÍrhl ysñ lrefjla ysñldßhla ùug iEu fokdu iq¿ fyda leue;a;la olajkjd' kuq;a Tfí j¾;udk Wi uÜgfuys Tn k;r ù we;s kï th ys;a mSvdjla jkjdg lsisÿ ielhla keye' kuq;a tÈfkod Ôú;fha§ myiqfjka isÿ l< yels jHdhdu lsysmhla Ndú;fhka j¾;udk Wi m%udKh myiqfjka jeä lr .; yels nj ffjoHjreka ks¾foaY lrkjd'

1' msyskSu' Swimming  

msyskSfï§ YÍrfha we§u fya;=fjka l%u l%ufhka Wi jeä lr .ekSfï yelshdj ;sfnkjd' kuq;a ñksh yels m%:sM,hla ,nd .ekSug kï Èklg meh 2la muK §¾. ld,hla msyskSu isÿ l< hq;= nj ffjoHjreka fmkajd fokjd'

2' Hanging Exercises  

fuys§ t,a,S isàu isÿ l< hq;=hs' YÍrh iïmQ¾Kfhkau fl,ska isák fia t,a,S isàu" mdo fmdf,djg iudka;r msysgqulg f.k tau iy by,g f.k tau fï hgf;a isÿ l< yels jHdhduhka h' i;shlg lsysm j;djla isÿ lsÍug ffjoH wkque;sh ,efnkjd'

3' mdofha we.s,s ;=vq w;ska we,a,Su' Touch Toes

myiqfjkau ´kEu ia:dkhl§ isÿ l< yels jHdhduhls' fuys§ oKysi fkdkefjk fia mdofha we.s,s w;ska we,a,sh hq;=hs' fuh tl jeru isÿ lsÍug wmyiq jqj;a È.ska È.gu W;aidy lsÍu u.ska isÿ lr .ekSug yelshs' fuf,i iaj,am fõ,djla we.s,s ;=vq iam¾Y lrf.k isàu u.skao YÍrfha Wi jeä jk nj ffjoH u;h hs'

4' ìu È.d ùu  

fuu jHdhduh ms<sfj,lg isÿ l< hq;=hs' fuu.ska lfYareldj iy fldkao we§ug ,la flfrkjd' fuh ksr;=reju isÿ lsÍu u.ska b;d id¾:l m%;sM, ,nd .ekSug mqÆjka' my; mska;+rfha wdldrgh isÿ l< hq;=hs'

5' Pelvic Shift  

fuu jHdhduh u.ska lfYarej iy Wl=,a m%foaYh b,lal flfrkjd' fuh Wi jeä lr .ekSug b;du;a m%fhdacj;a iy jeo.;a jHdhduhla f,i yeÈkaùug mqÆjka' me;,s ìul È.d ù m<uq rEmfha mßÈ w;a, ìu ;nd fomd oKysiska keóu isÿ l< hq;=hs' miqj fojk rEmfha mßÈ w;a, ìuu ;sfnk mßÈ fY%daKsh wi,ska by,g tiúh hq;=hs' fuh ksis wdldrfhka isÿ lsÍu u.ska jvd;a id¾:l m%;sM, ,nd .ekSug mqÆjka'

6' mdo we§u

fuu.skao ie,lsh hq;= f,i Wi jeä lr.ekSfï yelshdj ;sfnkjd' ì;a;shlg iudka;r f,i ysgf.k mdohka p,kh lsÍu isÿ l< yelshs'

7' The Table  

fuu jHdhdufha§ YÍrh fïihl wdldrhg ;nd .ekSu isÿ lrkjd' tfukau b;du;a blaukska Wi jeä lr .ekSu ioyd fuu jHdhduh b;du m%fhdackj;a fjkjd'

8' Jump Rope

fuh b;du;a l%shdldÍ jHdhduhls' úfYaIfhka mdofha my, fldgia we§ug ,la flfrkjd' tfukau uiamsvq j¾Okh lsÍulao isÿ fjkjd'  -

9' Super Stretch 

fuys§ fl,ska isg" oE;a ysi msgqmi ;nd iSrefjka fn,a, by,g my<g iy me;a;g yerùu isÿ l< hq;=hs' tla tla wjia:djkays ;;amr lsysmhl úrduhla ;eîu u.ska b;du blaukska m%;sM, ,nd .; yel' fuys§ lfYarej iy fn,a, b,lal lsÍu isÿ fõ'

10' Two Legs Straight Up

;rula wmyiq jHdhduhla jqj;a b;du;a m%;sM, iy.; jHdhduhls' fuys§ iu;,d ìul È.d ù w;a j,ska fldkaog wdOdrhla ,nd § fomd by,g tiúh hq;=hs' mqyqKq jQ miqj b;d myiqfjka isÿ l< yels jHdhduhls'

Tn Wi ms<sno .egÆjla we;af;la kï fuu jHdhdu u.ska iaj,am m%udKhlska fyda Wi jeä lr .ekSfï yelshdj ;sfnkjd' kuq;a wia:s iïnkaO .egÆ mj;S kï fuhska jHdhu f;dard fír .ekSug ie,ls,su;a ùu jvd;a fi!LH iïmkak nj  wfma

u;hhs