L$kfs_p dp_rkL$ apev$pAp¡

• r_erds L$kfs_¡ L$pfZ¡ OZp gp¡L$p¡ tQsp A_¡ lspip (qX$â¡i_)dp„\u dy¼s \C iL¡$ R>¡.
• L$kfs\u ApÐdrhðpk h^sp¡ Åe R>¡.
• d__u ip„rs A_¡ âaz[ëgssp S>mhpC fl¡ R>¡ A_¡ dp_rkL$ õhpõÕe ky^f¡ R>¡.

L$kfs _ L$fhp_p N¡fapev$pAp¡

cpfsdp„ `p„Q il¡fp¡dp„ lpgdp„ \e¡gp A¡L$ kh£ dyS>b 70 V$L$p\u h^y ÷uAp¡ L$v$u L$kfs L$fsu _\u. AW$hpqX$e¡ Ly$g 21 qL$gp¡duV$f\u h^y Qpghp_u L$kfs S>¡ gp¡L$p¡ L$f¡ R>¡ s¡d_u tS>v$Nu L$kfshpmu NZpe R>¡. Qpghp_¡ bv$g¡ A¡V$gu S> i[¼s h`fpsu lp¡e A¡hu buÆ L$p¡C `Z L$kfs `Z Qpg¡.

b¡W$pXy$ Æh_`Ùrs\u ùv$efp¡N, lpC ågX$â¡if, ÅX$p`Ï„, X$peprbV$uk, Ap¡[õV$ep¡`p¡fp¡rkk (lpX$L$p„ _bmp„ `X$hp„) s\p dp_rkL$ fp¡Np¡ \hp_u i¼esp M|b h^u Åe R>¡. b¡W$pXy$ ÷uAp¡dp„ _bmp„ lpX$L$p„_¡ L$pfZ¡ \p`p_y„ 䡼Qf \hp_u i¼esp M|b h^pf¡ fl¡ R>¡.

b¡W$pXy$ dpZkdp„ qX$â¡i_ S>¡hu sL$gua Ecu \C iL¡$ R>¡. ApMp¡ qv$hk b¡W$p„ b¡W$p„ vy$r_epcf_p rhQpfp¡ A_¡ tQsp L$ep® L$fsp¡ dpZk ipfuqfL$ îd R>p¡X$u v¡$ Ðepf¡ dp_rkL$ k„syg_ Nydphu v¡$ s¡hu i¼esp h^pf¡ fl¡ R>¡.

ipfuqfL$ kq¾$esp h^pfhp_u âh©rÑAp¡ A_¡ L$kfs_u iê$Aps L$C fus¡ L$fip¡?

• h^y rhQpfp¡ L$fhp_¡ bv$g¡ s¡d S> qv$hk¡ Äepf¡ azfkv$ dm¡ Ðepf¡ b¡ku fl¡hp_¡ bv$g¡ Qpghp_y„ L¡$ AÞe ipfuqfL$ âh©rÑ L$fhp_y„ iê$ L$fu v$p¡.
• ipfuqfL$ âh©rÑ ^ud¡ ^ud¡ iê$ L$fp¡ A_¡ `R>u A¡_p¡ kde A_¡ suh°sp h^pfsp„ ÅAp¡.
• Ofdp„, Ap¡qakdp„, ipmpdp„ s¡d S> fdsNdsdp„ ipfuqfL$ kq¾$esp L$C fus¡ h^pfhu s¡ dpV¡$ N„cufsp`|h®L$ rhQpfp¡.
• v$f¡L$ _p_u _p_u ipfuqfL$ âh©rÑ sdpfu Ly$g v¥$r_L$ ipfuqfL$ âh©rÑ h^pfu_¡ sdpfp õhpõÕe_¡ apev$p¡ L$fu iL¡$ A¡¡V$g¡ _p_pdp„ _p_u ipfuqfL$ kq¾$esp_u sL$_¡ NZsfudp„ gC L$v$u Apmkdp„ A¡ sL$ Nydphip¡ _l].
• ipfuqfL$ kq¾$esp dpV¡$_u âh©rÑ iê$ L$fhp dpV¡$ L$p¡C Jdf _\u, L$p¡C `Z Jdf¡ \C iL¡$ R>¡.
• ipfuqfL$ âh©rÑ L$fhp dpV¡$ M|b MQp£ L$fu_¡ L$p¡C ¼gbdp„ S>hy„ S>ê$fu _\u. kpv$pdp„ kpv$u Qpghp_u âh©rÑ L$p¡C Ås_p MQ® hNf (A_¡ ¼epf¡L$ sp¡ `¡V²$p¡g, qfnp L¡$ bk_p¡ MQ® bQphu_¡) \C iL¡$ R>¡.
• A_¡L$ Ås_u ipfuqfL$ âh©rÑdp„\u sd¡ sdpfu d_`k„v$ âh©rÑ\u iê$Aps L$fu iL$p¡. S>¡dp„\u Ap_„v$ dmsp¡ lp¡e A¡hu âh©rÑ S> L$fp¡.
• ipfuqfL$ âh©rÑAp¡ sd¡ A¡L$gp, Ly$Vy„$b_p b^p kæep¡ kp\¡ A\hp rdÓp¡ kp\¡ dmu_¡ L$fu iL$p¡.
• ipfuqfL$ âh©rÑ L$fsp„ S|>\, hN® L¡$ AÞe kd|ldp„ `Z sd¡ Å¡X$pC_¡ A¡_p¡ Ap_„v$ d¡mhu iL$p¡.
• r_erds L$kfs L$f_pf rdÓ_u kp\¡ Å¡X$pC Åh.

Of¡ \C iL¡$ A¡hu ipfuqfL$ âh©rÑAp¡

• iê$Apsdp„ fp¡S>_p EW$hp_p kde L$fsp„ dpÓ v$k rdr_V$ hl¡gp„ EW$p¡ A_¡ v$k rdr_V$ fp¡S> Of_p A„v$f L¡$ blpf dpÓ Qpghp dpV¡$ hp`fp¡.
• _ÆL$_p A„sf_u Mfuv$u dpV¡$ hpl_ hp`fhp_y„ b„^ L$fu v$p¡.
• bpmL$p¡ kp\¡ ifuf_¡ kq¾$e fpM¡ A¡hu fdsp¡ fdp¡. Ofdp„ `L$X$p`L$X$u\u dp„X$u_¡ `s„N QNphhp ky^u_u L$p¡C `Z fds sd_¡ A_¡ bpmL$p¡_¡ Ap_„v$ Ap`i¡.
• fp¡S> sdpfu d_`k„v$ ^|_ `f _©Ðe L$fp¡ A\hp Nfbp L$fp¡.
• V$uhu A_¡ rhqX$ep¡ N¡d_p¡ h`fpi i¼e A¡V$gp¡ Ap¡R>p¡ L$fp¡.
• gp„bp kde ky^u V$uhu L¡$ L$p¡çàeyV$f kpd¡ b¡ku fl¡hp_y„ V$pmp¡. V$uhudp„ Aphsp "L$p¡dri®eg b°¡L$'_¡ "qaV$_¡k b°¡L$' b_phu v$p¡. L$p¡C `Z V$uhu L$pe®¾$ddp„ hÃQ¡ Ål¡fps Aph¡ Ðepf¡ EW$u_¡ Q½$f gNphhp_y„ iê$ L$fu v$p¡.
• V$uhu Sy>Ap¡ Ðepf¡, L$kfs L¡$ Apk__p L$pe®¾$d Å¡sp„ Å¡sp„ kp\¡ sd¡ `Z L$kfs L¡$ Apk_ L$fp¡. Å¡ S>Áep_u A_yL|$msp lp¡e sp¡ Ap„V$p dpfsp„ dpfsp„ (Qpgsp„ Qpgsp„) V$uhu Sy>Ap¡.

ipmpdp„ \C iL¡$ A¡hu ipfuqfL$ âh©rÑ

• sdpfu `p¡sp_u A\hp Apk`pk_u ipmpdp„ kp„S>¡ Qpgsu ipfuqfL$ âh©rÑ_p hN® (v$p.s. õL¡$qV„$N, rS>ç_p[õV$L$, sfZ, L$fpV¡$ hN¡f¡)dp„ Å¡X$pC Åh.
• qfk¡i v$frdep_ b¡ku_¡ V$p¡mV$à`p L$fhp_¡ bv$g¡ `L$X$v$ph S>¡hu fds fdu iL$pe.
• ipmpdp„ ipfuqfL$ rinZ_p hN®dp„ S>hp dpV¡$ bpmL$_¡ A_¡ A¡hp hNp£ Np¡W$hhp dpV¡$ ipmp_p hluhV$u s„Ó_¡ âp¡Ðkpl_ Ap`p¡.
• ipmpdp„ S>hp-Aphhp dpV¡$ bk L¡$ qfnp_¡ bv$g¡ _ÆL$dp„ fl¡sp„ hpguAp¡ Qpf-`p„Q_y„ A¡L$ S|>\ b_ph¡ A_¡ hpfpafsu b^p„ bpmL$p¡_¡ Qpgsp„ gC Åe-gph¡.
• ipmp_p b^p S> rinL$p¡ `Z rhÛp\}Ap¡_u L$kfs v$frdep_ L$kfsdp„ cpN g¡ A_¡ AÞe rhjep¡_u kp\¡ ipfuqfL$ kq¾$esp_y„ dlÒh rhÛp\}Ap¡_¡ kdÅh¡.

L$pd L$fsp„ L$fsp„ ipfuqfL$ âh©rÑAp¡

• Ap¡qak L¡$ Of_u Myfiudp„\u v$f L$gpL¡$ Ecp \C \p¡X$uL$ rdr_V$p¡ dpV¡$ õ_peyAp¡_¡ M¢QpZ Ap`p¡.
• gp„bu rdqV„$N v$frdep_ "V$u b°¡L$' _l] `Z "õV²¡$Q b°¡L$' gp¡.
• rgãV$_¡ bv$g¡ `Nr\ep„ L¡$ Y$pm hp`fp¡.
• qfk¡i L¡$ L$p¡au b°¡L$dp„ Qp-L$p¡au_y„ ìek_ L$fhp_¡ bv$g¡ Qpghp_y„ ìek_ L$fu v$p¡. g„Q b°¡L$dp„ `Z S>dsp„ `l¡gp„ v$k¡L$ rdr_V$ Qpgu gp¡.
• b¡W$p„ b¡W$p„ `¡V$\u KX$p ðpkp¡ðpk g¡hp_u V¡$h `pX$p¡.
• b¡W$p„ b¡W$p„ \C iL¡$ A¡hu lp\-`N-L$df-Nfv$__u L$kfs A¡L$b¡ rdr_V$_u azfkv$ dm¡ Ðepf¡ iê$ L$fu v$p¡.
• sdpfp Mcp A_¡ Nfv$__p õ_peyAp¡_¡ qfg¡¼k \hp_u sL$ Ap`p¡. Mpk sp¡ gp„bp kde ky^u V$pBq`„N L¡$ L$p¡çàeyV$f `f L$pd L$fhp_y„ lp¡e Ðepf¡ Mcp A_¡ Nfv$__u L$kfs TpV$L$p hNf L$fsp„ flp¡.

fõspdp„ \C iL¡$ A¡hu ipfuqfL$ âh©rÑ

• Äepf¡ i¼e lp¡e Ðepf¡ Qpgp¡. bkdp„ S>hp_y„ lp¡e sp¡ A¡L$b¡ õV$p¡` Qpëep `R>u bk `L$X$p¡; `p¡sp_y„ hpl_ S>¡ õ\m¡ S>hy„ lp¡e A¡ õ\m\u v|$f `pL®$ L$fp¡ S>¡\u h^y Qpghp_y„ dm¡.
• rgãV$_¡ bv$g¡ v$pv$f hp`fp¡.
• õL|$V$f L¡$ dp¡`¡X$_¡ bv$g¡ kpBL$gkhpfu A`_php¡.

kgpds fus¡ L$kfs L$fhp dpV¡$ `l¡gp _uQ¡_p âï_p¡_p S>hpb Ap`p¡

1. ¼epf¡e sdpfp X$p¡¼V$f¡ sd_¡ ùv$efp¡N_u L¡$ AÞe L$p¡C budpfu_¡ L$pfZ¡ L$kfs L$fhp_u kgpl Ap`u R>¡?
2. sd¡ L$kfs L¡$ ipfuqfL$ îd L$fp¡ Ðepf¡ R>psudp„ vy$Mphp¡ \pe R>¡?
3. sd_¡ R>¡ëgp A¡L$ drl_p v$frdep_ Apfpd_p kde¡ R>psudp„ vy$Mphp¡ \ep¡ R>¡?
4. sd_¡ L$v$u M|b Q½$f Apìep„ lp¡e A\hp b¡lp¡i \C_¡ `X$u Nep lp¡ A¡hy„ \ey„ R>¡?
5. sd_¡ lpX$L$p„ L¡$ kp„^p_u L$p¡C budpfu R>¡ S>¡ L$kfs L$fhp\u h^u Åe?
6. sd_¡ lpC ågX$â¡if L¡$ ùv$efp¡N_u L$p¡C v$hp Qpg¡ R>¡.
7. sd_¡ L$kfs L¡$ ipfuqfL$ âh©rÑ _ L$fhp_y„ L$p¡C L$pfZ gpN¡ R>¡?

Å¡ Ap khpgdp„\u L$p¡C `Z khpg_p¡ S>hpb "lp' lp¡e sp¡ sdpfp X$p¡¼V$f_u kgpl dyS>b S> ipfuqfL$ âh©rÑ L$fhu.

ifuf_¡ õhõ\ fpMhp dpV¡$ ÓZ âL$pf_u ipfuqfL$ âh©rÑ A\hp L$kfs S>ê$fu R>¡

1. ùv$e _¡ a¡akp„_¡ L$kfs Ap`su âh©rÑAp¡ (ENDURANCE)
2. õ_peyAp¡_¡ M¢QpZ Ap`u gQugy„ ifuf b_phsu âh©rÑAp¡ (FLEXIBILITY)
3. õ_pey A_¡ lpX$L$p„_¡ dS>b|s b_phsu âh©rÑAp¡ (STRENGTH)

(1) ùv$e A_¡ a¡akp„_¡ dS>b|s b_phsu âh©rÑAp¡

Ap âh©rÑAp¡ L$fsu hMs¡ ifuf_p L$p¡jp¡_¡ h^pf¡ Ap¡[¼kS>__u S>ê$f `X¡$ R>¡, S>¡ `|fp¡ `pX$hp dpV¡$ ùv$e-a¡akp„ A_¡ fyr^fprckfZ s„Ó¡ TX$`\u L$pd L$fhy„ `X¡$ R>¡. Ap¡[¼kS>__u h^pfp_u S>ê$qfeps k„sp¡jhp dpV¡$ TX$`\u L$pd L$fhp_u spgud ùv$e-a¡akp„_p õhpõÕe dpV¡$ M|b D`ep¡Nu kprbs \pe R>¡. _uQ¡ S>Zph¡gu âh©rÑAp¡ ùv$e A_¡ a¡akp„_¡ dS>b|s b_phu iL¡$ R>¡.

- Qpghy„
- bpNL$pd L$fhy„
- kpBL$g Qgphhu
- õL¡$qV„$N L$fhy„
- _pQhy„-Nfbp L$fhp
- V¡$r_k, q¾$L¡$V$, Mp¡-Mp¡ S>¡hu fdsp¡ fdhu
- ìlugQ¡f_¡ lp\\u Qgphhu

kgpds fus¡ Ap b^u âh©rÑ L$fhp dpV¡$,

- iê$Apsdp„ ^ud¡ ^ud¡, Ap¡R>p kde ky^u L$kfs L$fhu.
- L$kfs_u iê$Apsdp„ hp¡d®A` A_¡ A„sdp„ L|$g X$pD_ dpV¡$ `p„Q-`p„Q rdr_V$_p¡ kde fpMhp¡.
- kpfp„ `NfMp„ `l¡fp¡, S>¡ hpNsp„ _ lp¡e A_¡ `N_¡ bfpbf Ap^pf Ap`sp„ lp¡e.
- F>sy âdpZ¡ ifuf_¡ A_yL|$m lp¡e A¡hp„ L$`X$p„ `l¡fp¡.
- kpBL$tgN L¡$ õL¡$qV„$N L$fsu hMs¡ l¡ëd¡V$ `l¡fp¡. `X$hp_u i¼esphpmu âh©rÑ L$fsu hMs¡ O|„V$Z, L$p¡Zu A_¡ L$p„X$p_¡ CÅ\u bQph¡ A¡hp `Ë$p `l¡fu fpMp¡.

(2) õ_peyAp¡_¡ M¢QpZ Ap`u gQugp`Ï„ h^pfsu L$kfs

Ap âL$pf_u âh©rÑAp¡\u õ_peyAp¡_y„ lg_Qg_ kl¡gpC\u \pe R>¡. dp¡V$u Jdf¡ `Z Æh__u NyZhÑp A_¡ õhps„Ôe Åmhu fpMhp dpV¡$ Ap âL$pf_u âh©rÑAp¡ D`ep¡Nu R>¡. _uQ¡ S>Zph¡gu âh©rÑAp¡ ifuf_y„ gQugp`Ï„ h^pfu iL¡$ R>¡.

- ep¡Npk_
- _©Ðe
- bpNL$pd
- `p¡sy„ L$fhy„
- õ_peyAp¡_¡ M¢QpZ Ap`su L$kfsp¡ L$fhu
- L$fpV¡$-L|„$N aw
- k|e®_dõL$pf

kgpds fus¡ õ_peyAp¡_¡ M¢QpZ Ap`hp_u âh©rÑ dpV¡$,

- `l¡gp Qpghp_u L¡$ ùv$e-a¡akp„_¡ L$kfs Ap`hp_u âh©rÑ L$ep® bpv$ S> õ_pey_¡ M¢QpZ Ap`hp_u âh©rÑ L$fhu Å¡CA¡. - v$f¡L$ âh©rÑ ^ud¡ ^ud¡ TpV$L$p dpep® hNf L$fp¡.
- Ap âL$pf_u âh©rÑ L$fsu hMs¡ ðpk_¡ fp¡L$u _ fpMp¡. v$f¡L$ âL$pf_y„ M¢QpZ kplrS>L$, v$v®$lu_ A_¡ Apfpdv$peL$ gpNhy„ Å¡CA¡.
- rhrh^ Apk_p¡_u spgud ep¡Áe ep¡N-rinL$ `pk¡\u d¡mhu gp¡.

(3) õ_pey A_¡ lpX$L$p„_¡ dS>b|s b_phsu âh©rÑAp¡

Äepf¡ õ_pey A_¡ lpX$L$p„_¡ L$p¡C `Z âL$pf_p„ M¢QpZ L¡$ Ahfp¡^_u rhfyÙ qv$ipdp„ L$pd L$fphhpdp„ Aph¡ Ðepf¡ A¡_u dS>b|su h^¡ R>¡. dp¡V$u Jdf¡ lpX$L$p„ _bmp„ `X$hp_u sL$gua \su AV$L$phhp dpV¡$ Aphu âh©rÑ S>ê$fu R>¡. _uQ¡ S>Zph¡gu âh©rÑAp¡ õ_pey A_¡ lpX$L$p„_u dS>b|su h^pfu iL¡$ R>¡.

- hS>_ KQL$u_¡ lf-af L$fhu
- v$pv$f QY$hp
- v$p¡fX$p L|$v$hp
- v„$X$-b¡W$L$ L$fhu
- h¡BV rg[ãV„$N

kgpds fus¡ Ap âh©rÑ L$fhp dpV¡$,

- iê$Apsdp„ ùv$e-a¡akp„_u L$kfs; `R>u õ_peyAp¡_p M¢QpZ_u L$kfs A_¡ R>¡ëg¡ õ_pey dS>b|s b_phhp_u L$kfs L$fhu Å¡CA¡
- L$df, `uW$ A_¡ AÞe kp„^pAp¡_¡ hS>_\u A\hp AÞe L$pfZp¡kf CÅ _ \pe A¡_u L$pmÆ fpMhu
- fp¡S> fp¡S> L$fhp_¡ bv$g¡ A¡L$p„sf¡ Aphu âh©rÑ L$fhu
- ÅZL$pf r_óZps_p dpN®v$i®_ l¡W$m L$kfs L$fhu

L$C âh©rÑ L¡$V$gp¡ kde L$fhu Å¡CA¡?

ifuf_p apev$p dpV¡$ v$ffp¡S> lmhu L$kfs Ap¡R>pdp„ Ap¡R>u kpW$ rdr_V$ ky^u; dÝed suh°sp_u L$kfs Óuk\u kpW$ rdr_V$ ky^u; cpf¡ suh°sp_u L$kfs huk\u Óuk rdr_V$ ky^u L$fhu Å¡CA¡.

lmhu âh©rÑ (qv$hkdp„ 60 rdr_V$) : ip„rs\u Qpghy„, kpvy„$ bpNL$pd, ep¡Npk_, lmhu fdsp¡.

dÝed suh°sp_u âh©rÑ (qv$hkdp„ 30-50 rdr_V$) : TX$`\u Qpghy„, kpBL$g Qgphhu, sfhy„, _pQhy„.

cpf¡ suh°sp_u âh©rÑ (qv$hkdp„ 20-30 rdr_V$) : Å¡tNN, TX$`\u sfhy„, TX$`\u _pQhy„, lp¡L$u-awV$bp¡g-bpõL¡$g bp¡g fdhy„.

Ap rhcpN_p AÞe g¡Mp¡ hp„Qhp Al] [¼gL$ L$fp¡

Ap Al¡hpg Ap`_¡ L¡$hp¡ gpÁep¡?