Practice These 3 Exercises And See The Result

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Tfí mshhqre t,a,d jeàu j<lajd .; yels jHdhdu 3 la

Tn;a lr n,kak m%;sM, Tnj uú; lrdú

Tn Tfí mshhqre t,a,d jeàu ms<sn| ie,ls,su;a o@ th kj;d .ekSug Tn C%uhla fidhkjdo@ msrjqï fhÿ wdjrK me<£u fuhg ms<shula fkdfõ'

mshhqre j,g háka we;s udxY fmaYS j¾Okh ùu Tfí mshhqre j, fmkqu úYd, lrk nj fcka fldueia flla kï iy;sl ,;a mqoa.,sl foay mqyqKqlre mjihs'

fuu jHdhdu mshhqre iajNdúl ;;ajhg m;a lrhs'

fuu jHdhdu úfYaIfhka fldueia flla úiska ks¾udKh lr we;'

úúOdldr yev;, j,ska wjYH nr fhdod mmqj C%shdlrùfuka Yla;sh j¾Okhg wjYH W;af;ackh ,efnk w;r udxY fmaYS j¾Okh fõ…' fuhska mmqjg wmQre yevhla ,efí… fuu C%shdj,sh M,odhs lr.ekSug iqÿiq ialkaOhla f;dard.kak'

fuu iEu C%shdjla isÿ lsÍfuka miq Tng th fojrla lsÍug isf;a' udxY fmaYS j¾Okh i|yd Tng jeä ialkaOhla Ndú;d lsÍu wNsfhda.hla lr .kak hehs fldueia meyeÈ,s lrhs'

Tfí mshhqre t,a,d jeàu j<ld kej; iajNdúl ;;ajhg m;a lr .; yels jHdhdu 3ls'

1' nxl=j u; je;sr vïfn,a uÕska f;rmSu'

nxl=j u; je;sr w;a folg vïfn,a .kak' Tfí mmqj f;la vïfn,a f.k kej; th by<g Tijkak' fuf,i 10 j;djla isÿ lrkak'

2' f;rmkak'

w;a foflka iy mdo foflka ìu je;sfrkak' w;a fol Wrysia mr;rhg jvd mr;rhlska ;nkak' mdo tl <Õ ;nd .kak' Tfí YÍr l| mmqj fmdf<dfõ j¢k ;=re my;a lrkak' u|la ys| kej; Tijkak' fuh 10 j;djla isÿ lrkak'

3' vïfn,a úysÿjkak'

nxl=fõ my<g wdk;j je;sfrkak' Tfí fomd fyd¢ka fmdf<dj ;nd.kak' Tfí je,ñg u|la kefjk f,i Wrysig fl<ska vïfn,a ;nd.kak' vïfn,a fol fiñka fomig Tfí mmqjg iudka;r jk fia úysÿjkak' kej; Tijkak' fuf,i 10 j;djla lrkak'

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