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Comost 1
1.
l+Kq li< wju
lruq - fldusfmdiags ksmojuq vs . ta . t,a . vs. m%kdkaÿ ^ysgmq kd.rsl f,alus - usS.uqj uyd k.r iNdj& kd.rsl lrKh ;+< ;sfnk m%Odk .eg,qjla kus li< bj;a lsrsfus m%YaKhhs. uE; ld,fhaos rch iy m<d;a md,k wdh;k jsiska fuu m%YaKh ioyd jsjsOdldr jsiÿus bosrsm;a lr we;s kuqÿ ish,a,kagu .e,fmk id¾:l jsiÿula bosrsm;ajs ke; . oshqKq rgj, iy wfma rgj, li< ms,sn`o wdl,amfha jsYd, mr;rhla mj;shs. ha li< f,i ie,flkqfha bj; ouk mrs.kl nhsisl,a remjdysks jdyk jeks foaj,ah. tfy;a wmf.a rgj, tajd li< jYfhka fkdie,flk w;r fñjd w;alr ;nd .eksug leue;a;la olajhs. f.j, tl;+ jk osrd hk l+Kq, li, jYfhka i,ld neyer lsrsu wmf.a rgj, isrs; fjs. cmdkh jeks rgj, fusjd bj;a fkdlr .DydiaYS%; fldusfmdiags ilia lsrsug fhdod .kshs. fus u.ska mrsir ys;ldus j.d udOHhla l+Kq j,ska ksmofjk w;r ldnksl j.dj tu rg j, b;d ckm%sh f.j;+ j.d l%uhls . WodydrKhla jYfhka cmdkf fldusfmdaiags hkq l+ulao @ l<la icSjsj meje;a jDlaI iy me,egs øjH osrdm;aj l+vd wxY+ j,g levqkq ld, j¾K øjH usY%Khla fldusfmdiags kuska yeoskafjs. fldusfmdaaiags ksmojsu w`:;a woyila fkdfjs. iajNdj O¾uh ;+< lf.aj;a wK lsßulska f;drj fuu ls%hdj ksr;+rej isÿfjs. jkd;rhl .iaj, fld< iy loka nsu m;s;js f.dv.eis osrdm;afjs. osrdm;a øjH j, fmdaIKh mig tl;+js kej; tajd .iauq,a u.ska weof.k jk .ykh ire flf¾. mrsir moaO;shl tla me;a;lska osrdm;a jk foaj,a mrsir moaO;sfha fjk;a me;a;lska m%fhdackhg .eksu ms<sn`o fuu iajNdjsl isoaOdka;h m%;spls%lrKh kuska yÿkajhs. ldnksl wm o%jH jgskd iusm;la njg yrjd .eksu ioyd m%;splS%lrkh jsjsO ;dlaIKsl Wmdh ud¾. Tiafia wo fhdod .efka. bj;,k ldnksl øjH bvus f.dv lsrsu jeks ksrd¾:l fohlg fhdod .kakjdg jvd f.j;+ j.dj, mi ire lr .eksu jeks m%fhdackj;a fohlg fhdod .; yel. hus wjfndaOhla ,ensfuka wk;+rej ieu fldfkl+gu fuu ir< ls%hdjg odhl jsh yels w;r ;udf.a mrsirh msrsisÿj ;nd .eksug wu;rj hus wdra:sl jdishla o thska i,id .; yel. fldusmdiags ieosfus l%u fjsoh fldusfmdiags ksmojsu ioyd tys ls%hdldrs;ajh uekjska f;areus f.k ;snsu wjYHfjs. fuu ls%hdldrs;ajh b;d ir< jqjls. laIqø cSjskaf.a j¾Okh ioyd uekjska iliajq
2.
jgdmsgdjla fldusfmdaiags f.v;+<
iemhsh hq;+h. fldusfmdiags idokqfha oS,Sr , nelagsrshd jeks weig fkdfmfkk cSjska nS,shk .Kklf.a iuqysl ls%hdldrs;ajfha m%:sm,hla jYfhks . wfkl+;a TskEu cSjsfhl+g fukau fuu cSjskaf.a l%Shdldrs;a jh ioyd c,h jd;h, wdydr wjYH fjs. fus ksid tu wx. ;+ku fldusfmdaiags f.dvla ;+< iu;+,s;j mj;ajd f.k hd hq;+h. c,h fldusfmdiags ksmojsfusos ta ioyd m%udkj;a f;;ukhla mej;sh hq;+h. fuu f;;uk ;;a;ajh ;+< iEu fldusfmdiags wxY+jlau ;+ks c, mg,hlska wdj¾Khjs ;snsh hq;+h. jvd;a fldufmdaiags øjH jsh,s jqjfyd;a laIQø cSjskaf.a ls%hdldrs;ajh wv mkj osrdm;ajsfus lS%hdj fiuska isÿfjs. tfiau Wjukdjg jvd fldusfmdiags f.dv f;; nrs; jqjfyd;a jd;h we;+`:jsug ndOdjs tjsgo csSrK ls%hdj,sh ukao.duS fjs. fldusfmdiags ksmojk laIqø csjska wh;a jkqfha iajdhq (Aerobic) .Khgh. fuu cSj j¾.hdg ;ukaf.a lghq;+ fydoska isÿ lsrsug jd;dY%h uekjska mej;sh hq;+h. tnejska fldusfmdaiags f.dv ;+<g jd;h fydoska we;+``: fkdjk l< ks¾jdhq ( Anerobic) laIqø cSjSka fkdfyd;a jd;h wjYH fkdlrK laIqø csjska f.dv ;+< fndafjs. fndfyda jsg isÿjkqfha wuqfld, , j,ame,egs, f.j;+ wmøjH fldusfmdiags f.dvg ouk jsg hg we;s øjH ;ojs jd;h we;+`: jsug ndOd lrhs. fus fya;+j ksid fldusfmdiags f.dvla jrska jr fydoska fmr<sh hq;+h. ke;fyd;a f.dv ;+,g jd;h we;+`: jsug isÿre fhÿ ng fhosh hq;+h. wdydr fldusfmdaiags ieosug f.j;af;a we;s .ia j, fld< fhdod.; yel. fusjd jsh,s fukau wuq fld< jsh yel. wuqøjH iy jsh,s øjH fldusfmdaiags f.dvla ;+, ls%hdlrkqfha fojsoshlg h. ÿUqre jsh,s fld<j, jsh,s nj wvq lsrsu ioyd hus m%udkhl f;;; ukh ,nd osh hq;+h. tfy;a wuq fld<j, f;; ukh we;. jsh<s ÿUqre wm øjH os.+ iSkS wkq oduhlska ieos we;. fldusfmdaiags f.dv ;+< isgska laIqø cSjska ioyd wjYH Yla;sh imhkqfha fusjd u.sks. tfiau fld< meye;s wuqfld<, t<j,q fldgia j,ame,egs jeks øjH ;+< jevsfhka wvx.+ jkqfha khsgS%cka h. fus u.ska tu cSjskag wjYH fm%dagSk wjYH;djh iusmq¾K flf¾ . fuhska woyia jkqfha ÿUqre iy wuq fld< usY% li< u.ska fldusfmdiags idok laIqø cSjskag wjYH fydo fmdaIKhla imhk njhs. Tnf.a fldusfmdaiags f.dv fydo jd;dY%hlska iy ;rul f;;uk ;;ajhlska mj;sk jsg
3.
*a/kayhsgs wxYl 50
la fyda thg jevs WIak;ajhlg m;afjs. WIak;ajh jevsjk jsg osrdm;ajsfus fjs.h jevsh. fldusfmdaiags f.dvl WIaK;ajh hkq nS,shk .Kkl laIqø cSjska jsiska wmøjH ld oud Yla;sh ksmojsuls. tu ksid by< WIak;ajhlska hq;+ fldusfmdiags f.dvla hkq fydoska tys cS¾K ls%hdj,sh uekúka isÿjk njg idlaIshls . fldusfmdiags f.dvl isgsk ÔjSka nelagsrshd nelagsrshd hkq fldusfmdiags f.dvla ;+< nyq,j oelsh yels csjs jsfYaIhls. fldusfmdiags f.dvla ;+< isgsk fjk;a cSjska yd iiok jsg fudjqka ishhg 80 la 90 la muK fú . f.dv;+< isÿjk WIaKh ksmojsu we;+`: cS¾Kjsfus ls%hdjs,shg m%Odk jYfhkau odhl jkqfha fudjqkah. oS,sr fldusfmdaiags f.dvla ;+< oelsh yels ;j;a cSjs jsfYaIhla kus oS<sr fkdfyd;a mqia j¾. h . Ô¾K ls%hd j,sfha os oS<sr jeo.;a jkqfha tajd u.ska ;o øjH osrdm;a lsrsug Wojs jk nejsks . nelagsrshd j,g l< fkdyels ld¾hhka /ila oS<sr u.ska isÿ lrhs . ;j;a oyia .Kkla jk laIqø csjska iy .evjs,qka jeks i;aj j¾. o fldusfmdaiags f.dvla ;+, ±lsh yel ..evjs,a mKqjd fldusfmdaiags f.dvl iqjsfYaI ld¾hhla bgq lrk i;ajfhls . u< ldnksl øjH yshquia njg fmr,sfus m%Odk hka;%h .evjs,d h. ldnksl øjH wdydrhg f.k kej; mig msglsrsu u.ska .evjs,d jsiska mdY+ fmdaIKh ioyd bgq lrk fufyh iq`:mgq ke;. .evjs,a mia msgl, ;ekl fmd<fjs fjk;a ;eklg jvd yshquia wOslfjs. fuu cSjska ish,af,dau fldusfmdaiags ls%hdj,sh fjs.j;a lsrsug iajNdj O¾uh jsiska ks¾udKh lrk ,o i;aj jsfYaIfhda fj;s. fuhska fmks hkqfha f.j;a;l fyda .DyiaY%S; mrsY%hl bj;a lrk l+Kq li< fldusfmdiags ieosug fhdod .; yels fydo wuq ø%jHhla jk njhs. tfiau th m%fhdack j;a j.d udOHhla f,i fhdod .eksug wjia:dj we;. k.r iNdjla l+Kq bj;a lsrsfus ld¾hh ioyd jsYd, jshoula ork w;r l+Kq wju lsrsfuka tu jshou wvq lr .; yels kus fjk;a ld¾hhlg tu uqo,a fhosh yel. fldusfmdiags fhdod lrK f.j;+ j.djla u.ska jevs wiajekakla ,nd .; yels neúkaa .DydiaYS%; wd¾:slhg o thska uy;a ijs n,hla ,efnk nj fmks hkq we;.
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