,iaik msßñ mmqjla yod .kak fï úÈhg ämaia .ykak
Yla;su;a yd oel=ï l¿ mmqjla yod .kak tl ;reK ld,fha yeu msßñfhlagu jf.a ;sfhk f,dl= wdYdjla' fï ioyd b;ska fld,af,da úúO jHdhdu lrñka uykais fjkjd' fï w;ßka f.dvla fofklag fï foaj,a ioyd ðï tllg .syska jHdhdï lrkak kï fj,djla kE' ta ksid f.dvla fokd mmqj j¾Okh lrk ksjfia§ l, yels myiq kuq;a m%;sm,odhl jHdhdu .ek isákafka ksrka;r õuis,af,ka' jHdhdï WmlrK j,ska f;drj msßñ mmqj yevlrk jHdhdï .ek wjOdkh fhduq lrk fldg wmsg uq,skau u;la fjkafka ämaia .yk tl ;uhs' bx.sßisfha fï wmqre jHdhduhg lshkafka Push - Ups lsh,d'
we;a;gu lshkjd kï fï ämaia .yk tl ke;a;ï Push Ups lrk tl msßñkaf.a mmq m%foaYfha m%Odk uia msvq b;du;a fydÈka W;af;ackh lrk wmqre ir, jHdhduhla' wo úYau f,dalfhka Tng lsh,d fokak hkafka fï ämaia .yk tl u.ska mmq m%foaYh yev lr .kak yomq úêu;a jHdhdï ud,djla lrk yeá' tl tl úÈhg ämaia .yk yeá fuys§ Tng lsh,d fokjd' iïmqrK jHdhdï ud,dju lrkak Tng .; fjkafka õkdä 10la muKhs' yenehs Tn fuh fkdkj;ajd lrf.k .sfhd;a b;du;a flá ld,hlska lemS fmfkk m%;sm, ,nd .kak mq¿jka fõú' fuh t;rïu id¾:l jHdhdï ud,djla' tfykï my, ùäfhda tl n,,d yßhgu fï foaj,a lrk yeá n,kakflda
Source - FitnessBlender
we;a;gu lshkjd kï fï ämaia .yk tl ke;a;ï Push Ups lrk tl msßñkaf.a mmq m%foaYfha m%Odk uia msvq b;du;a fydÈka W;af;ackh lrk wmqre ir, jHdhduhla' wo úYau f,dalfhka Tng lsh,d fokak hkafka fï ämaia .yk tl u.ska mmq m%foaYh yev lr .kak yomq úêu;a jHdhdï ud,djla lrk yeá' tl tl úÈhg ämaia .yk yeá fuys§ Tng lsh,d fokjd' iïmqrK jHdhdï ud,dju lrkak Tng .; fjkafka õkdä 10la muKhs' yenehs Tn fuh fkdkj;ajd lrf.k .sfhd;a b;du;a flá ld,hlska lemS fmfkk m%;sm, ,nd .kak mq¿jka fõú' fuh t;rïu id¾:l jHdhdï ud,djla' tfykï my, ùäfhda tl n,,d yßhgu fï foaj,a lrk yeá n,kakflda
Source - FitnessBlender
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