1 |
cÖwZgv‡mi 1g I 3q kwbevi A_©vr gv‡m `yÕevi wd« R‡q›U †gwW‡Ukb ev †hŠ_a¨vb AbywôZ nq| gv‡mi 2q I 4_© kwbevi GKB mg‡q wd« R‡q›U B‡qvMv AbywôZ nq| Z‡e †Kvb gv‡m 5g kwbevi _vK‡j †m kwbev‡i R‡q›U †gwW‡Ukb ev †hŠ_a¨vb AbywôZ nq| |
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2 |
gvP© †_‡K A‡±vei ch©š— Acivý 4-30 wgwb‡U Ges b‡f¤^i †_‡K †deª“qvwi ch©š— A_©vr kxZ †gŠmy‡g 4Uvq a¨vb ïi“ nq; †mkb P‡j †gvUvgywU 2 N›Uv| |
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3 |
cÖwZ †mk‡b 3/4 wU G·vimvBR ev Abykxjb _v‡K| cÖwZwU G·vimvB‡Ri ci Review of last exercise Ges Preview of next exercise -Gi Rb¨ 5-6 wgwbU mgq _v‡K (a¨vbKvjxb †Kvb Abyf~wZi cÖKvk ev Amyweavi wel‡q †Kvb wRÁvmv ev cÖkœ _vK‡j Zv G mg‡q Kiv hvq)| |
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4 |
mvaviYZ 2wU Abykxj‡bi ci Avc¨vqb I Avm‡ii bvgv‡Ri Rb¨ 15/20 wgwbU weiwZ _v‡K| | ||||
5 |
a¨vb wK, †Kb, wKfv‡e Ki‡Z nq ÑGi ˆeÁvwbK e¨vL¨v I M‡elYvjä wewfbœ wel‡q bZzb AskMÖnYKvix‡`i aviYv †`evi Rb¨ Rvbyqvwi, GwcÖj, RyjvB I A‡±vei gv‡mi cÖ_g kwbevi †hŠ_a¨v‡bi Rb¨ Dc‡ivwjwLZ wba©vwiZ mg‡qi Aa©N›Uv c~‡e© Bb‡UªvWv±wi weªwds _v‡K| †Kvb Kvi‡Y wba©vwiZ kwbev‡i Zv bv n‡j Gi cieZx© †mk‡bi w`b †m weªwds nq| |
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6 |
G·vimvBR ïi“i c~‡e©B AskMÖnYKvix‡K AwW‡Uvwiqv‡g Dcw¯’Z n‡Z nq| G·vimvB‡Ri ïi“‡Z Dcw¯’Z n‡Z AcviM n‡j Pjgvb G·vimvBR †kl bv nIqv ch©š— †mvdvq A‡c¶v Kiv A_ev †mvdvq e‡m G·vimvB‡Ri mv‡_ wbR‡K GKvZ¥ Kiv hvq| ZvB wej‡¤^ AvMZ‡K Abykxjb PjvKvjxb gvSLvb †_‡K AskMÖnY bv K‡i cieZ©x G·vimvB‡Ri ïi“ †_‡K AskMÖnY Ki‡Z nq| †gwW‡UkbiZ‡`i Amyweav ev disturbance -Gi K_v we‡ePbv K‡i G·vimvBR PjvKvjxb mg‡q nuvUvPjv ev bovPov ev kã Kivi †¶‡Î mevB‡K mshZ _vK‡Z nq| Avcbvi †gwW‡Uk‡b A‡b¨i disturbance †hiƒc Avcwb Kvgbv K‡ib bv, †miƒc Ab¨ivI Zv‡`i †gwW‡UkbKvjxb Avcbvi KvQ †_‡K disturbance Kvgbv K‡ib bv| |
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7 |
†gwW‡Ukb-†mk‡b AskMÖn‡Yi c~‡e© Aek¨B Aek¨B †gvevBj †dvb eÜ A_ev mvB‡j›U Ki‡Z nq| | ||||
8 |
†QvU wkï wb‡q †hŠ_a¨v‡b Avmv hvq bv| we‡kl K‡i †hme wkï A‡b¨i †gwW‡Uk‡b weNœ NUv‡bv ev disturbance -Gi KviY n‡Z cv‡i, †miƒc wkï‡K Avbv hvq bv| Z‡e 10 eQ‡ii †ewk eqmx‡`i we‡kl we‡ePbvq AskMÖnY Ki‡Z †`qv †h‡Z cv‡i| | ||||
9 |
R‡q›U †gwW‡Ukb webvg~‡j¨ cwiPvwjZ n‡jI AskMÖnYKvix‡`i Avc¨vqb LiP eve` Zv‡`i‡K 30 UvKv K‡i w`‡Z nq| Z‡e ¯‹zj, K‡jR I wek¦we`¨vj‡q Aa¨qbiZ e¨w³ 20 UvKv w`‡jI Pj‡e| | ||||
10 |
Dc‡iv³ wbqgvejx c‡o, ey‡S Ges Zv cvj‡bi A½xKv‡i K¨v¤úvmÕi †hŠ_a¨v‡b AskMÖn‡Yi webxZ Aby‡iva iBj| bZzb AskMÖnYKvix KZ©„K wbqgvejx covi welqwU wbwðZ Kivi Rb¨ a¨vb mgš^qKvixi cÖwZ Aby‡iva _vKj| | ||||
K¨v¤úvm Av‡qvwRZ a¨vb Kvh©µ‡g AskMÖn‡Yi gva¨‡g wbR‡K DbœZZi gvbyl wn‡m‡e M‡o †Zvjvi cvkvcvwk †`k‡mev I gvbe‡mevq AskMÖn‡Y cÖqvmx nevi Rb¨ ab¨ev`| wb‡R a¨vb Ki“b, Ab¨‡KI a¨vbPP©vq DØy× Ki“b| |
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K¨v¤úvm Av‡qvwRZ mw¤§wjZ a¨vb cwiPvjbv K‡ib †K Gg nvmvb |
mvßvwnK a¨vb-Abyôv‡b AskMÖnYKvix‡`i GKvsk |
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K¨v¤úvm cwiPvwjZ wd« B‡qvMv Kvh©µg wbæ wbqgvbyhvqx cwiPvwjZ nq| ZvB †hvMe¨vqv‡g AskMÖnYKvixMY‡K wbqgvejx Avš—wiKZvi mv‡_ cvjb Kivi Rb¨ Aby‡iva Kiv hv‡”Q| |
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1
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cÖwZgv‡mi 2q I 4_© kwbevi A_©vr gv‡m `yÕevi wd« R‡q›U B‡qvMv ev †hvMe¨vqvg AbywôZ nq| gv‡mi 1g I 3q kwbevi GKB mg‡q wd« R‡q›U †gwW‡Ukb AbywôZ nq| |
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2 |
gvP© †_‡K A‡±vei ch©š— Acivý 4-30 wgwb‡U Ges b‡f¤^i †_‡K †deª“qvwi ch©š— A_©vr kxZ †gŠmy‡g 4Uvq B‡qvMv ïi“ nq| Avmb Abykxjb P‡j 1 N›Uv| Abykxjb †k‡l Avc¨vq‡bi c~‡e© wRÁvm¨ ev cÖ‡kœvˇii Rb¨ 15/20 wgwbU mgq _v‡K| |
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3 |
Avmb ïi“i c~‡e©B AskMÖnYKvix‡K AwW‡Uvwiqv‡g cÖ‡ek Ki‡Z nq| | ||||
4
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AwW‡Uvwiqv‡g cÖ‡e‡ki c~‡e© Aek¨B Aek¨B †gvevBj †dvb eÜ A_ev mvB‡j›U K‡i ivL‡Z nq| |
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5
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cÖwZ †mk‡b 12 †_‡K 15wU Avmb Abykxjb Kiv‡bv nq| | ||||
6 |
Abykxj‡bi mg‡q K_v ejv wb‡la| Z‡e Abykxjb †kl n‡j Avc¨vqb ev bv¯—vi c~‡e© wRÁvmv ev cÖ‡kœvËi c‡e©i my‡hvM _v‡K| | ||||
7 |
bZzb AskMÖnYKvix‡K cÖ_g `yÕw`b ïay BÝUªv±i‡K AbymiY K‡i Abykxjb Ki‡Z nq| KviY bZzb GKRb AskMÖnYKvixi msMZ bvbv cÖkœ Ab¨vb¨ AskMÖnYKvix‡`i I cÖwk¶‡Ki disturbance ˆZwi Ki‡Z cv‡i| ZvB cÖ_g `yÕw`b wKQy wRÁvmv bv K‡i bZzb AskMÖnYKvix ïay AbymiY Ki‡eb, Zvici myweav-Amyweavi wel‡q wRÁvmv Ki‡Z cv‡ib| | ||||
8 |
†QvU wkï wb‡q G ai‡bi †mk‡b Avmv hvq bv| we‡kl K‡i †hme wkï A‡b¨i g‡bv‡hv‡M weNœ NUv‡bv ev disturbance -Gi KviY n‡Z cv‡i, †miƒc wkï‡K Avbv hvq bv| Z‡e 10 eQ‡ii †ewk eqmx‡`i we‡kl we‡ePbvq cÖ‡ek Ki‡Z †`qv †h‡Z cv‡i| | ||||
9 |
webvg~‡j¨ †hvMe¨vqvg Kvh©µg cwiPvwjZ n‡jI AkMÖnYKvixi Avc¨vqb LiP I cÖwk¶‡Ki m¤§vbx eve` AskMÖnYKvix‡K 50 UvKv w`‡Z nq| Z‡e ¯‹zj, K‡jR ev wek¦we`¨vj‡q Aa¨qbiZ e¨w³ 30 UvKv w`‡jI Pj‡e| | ||||
10
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Dc‡iv³ wbqgvejx c‡o, ey‡S Ges Zv cvj‡bi A½xKv‡i K¨v¤úvmÕi R‡q›U B‡qvMvq AskMÖn‡Yi webxZ Aby‡iva iBj| bZzb AskMÖnYKvix KZ©„K wbqgvejx covi welqwU wbwðZ Kivi Rb¨ B‡qvMv mgš^qKvixi cÖwZ Aby‡iva _vKj| | ||||
K¨v¤úvm Av‡qvwRZ †hvMe¨vqvg Kvh©µ‡g AskMÖn‡Yi gva¨‡g wbR‡K DbœZZi gvbyl wn‡m‡e M‡o †Zvjvi cvkvcvwk †`k‡mev I gvbe‡mevq AskMÖn‡Y cÖqvmx nevi Rb¨ ab¨ev`| |
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wb‡R †hvMe¨vqvg Ki“b, Ab¨‡KI Ki‡Z DØy× Ki“b| |
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