Iye mage gym schedule eka change karagaththa. Eth coach karanna hodama nathi injury prone exercises tikak hemadama add karanawa. 
Unta ewa hoda ne kiyala kiyannath mokadda wage panditha talk ekak kiyala hithai kiyala, ithin man mage paduwe ewata wena exercise adesha karala workout karanawa.
Ithin ubalatath kiyanna awe monawada me karanna hoda nathi injury prone exercise kiyala
1. Upright Row
Meka karana un hari karala thiyana un hari innawanam dannawa kochchara pain ekak shoulder joint walata enawada kiyala.
Thamange ath deka unnatural position ekaka move wenne meka karaddi. Shoulders deka udata issenne internally (athulata) rotate wena gaman. Which is not supposed to happen.
Ithin shoulders paninna, damage wenna thiyena risk eka godak wadi.
Ita passe weight eka pallehata genakota control karala issarahata karala genna kiyalath samaharu kiyanawa. (mage gym eke wage). meka thawath hoda nehe.
Mekata subsitute ekak widihata "dumbell High pull" eka karanna puluwan.
Wadi wisthara sadaha me videos balanna.
Alternate - The dumbell high pull
2. Behind the neck shoulder press
Thawa melo rahak nathi exercise ekak.
Mekedith shoulders unnatural position ekaka move wenne. shoulders naturally up & down move wenna one agata tikak issarahin. Apita agata pitipassen hari samantharawa hari weights ussanna amarui.
Front Barbell shoulder press ekai, mekai aran baluwoth dekenma ekama de wenne habai front press eka injury prone nehe e wagema delts walata hodata wadinawa, e wagema wadi weights use karannath puluwan
3. Leg extension
Meka Quad isolating exercise ekak. Karaddi nam quads hodata work wenawa kiyala danenawa. Eth knee caps walata deiyangema pihitai
too much strain in your knees and joints.
Alternatives - quad isolate karanna puluwan exercise thiyanawa. Eth oya okkotama wada hodama de thamai Squats. Hodata squats gahanna baya nathuwa proper form ekka
4. Dumbell Flys
Meka nan tikak controversial exercise ekak Ehemama aulak ne eth risk to reward ratio eka godak adui.
Flys walin godak chest ekata contraction ekak enawa kiyala thamai karanne eth aththatama ehema nehe. Normal bench press ekakin stretch wena ganata wada godak stretch wenne nehe nikan shoulder pain ekak ena eka witharai wenne.
Alternative - Polowe wadi weala karanna puluwan eka limit ekakata witharak stretch wena widihata.
Eken risk eka godak adui e wagema heavier weights use karannath puluwan. Eth hithana tharam loku impact ekak nehe matanam personally
Mekath balanna. Same thing although
Man godak welawata exercises research karanna ehema yanne Athlean-X You tube channel ekata. IMO danata thiyena hodama fitness channel eka. Over 5million subscribers. Miniha awith certified physical therapist kenek. Anika natural body bulder kenek. Agenma penawa kiyana karana dewal gena goda danumak thiyenawa kiyala.
Mokak hari exercise karak karaddi pain ekak enawanam, not feeling right wagenam tikak e gena research karanna. Ethakota thiyena issues hoyaganna puluwan
Nikan gym eke ayya kiyala dunnu paliyata karanna yanna epa
Unta ewa hoda ne kiyala kiyannath mokadda wage panditha talk ekak kiyala hithai kiyala, ithin man mage paduwe ewata wena exercise adesha karala workout karanawa.
Ithin ubalatath kiyanna awe monawada me karanna hoda nathi injury prone exercise kiyala
1. Upright Row
Meka karana un hari karala thiyana un hari innawanam dannawa kochchara pain ekak shoulder joint walata enawada kiyala.
Thamange ath deka unnatural position ekaka move wenne meka karaddi. Shoulders deka udata issenne internally (athulata) rotate wena gaman. Which is not supposed to happen.
Ithin shoulders paninna, damage wenna thiyena risk eka godak wadi.
Ita passe weight eka pallehata genakota control karala issarahata karala genna kiyalath samaharu kiyanawa. (mage gym eke wage
). meka thawath hoda nehe.Mekata subsitute ekak widihata "dumbell High pull" eka karanna puluwan.
Wadi wisthara sadaha me videos balanna.
Alternate - The dumbell high pull
2. Behind the neck shoulder press
Thawa melo rahak nathi exercise ekak.
Mekedith shoulders unnatural position ekaka move wenne. shoulders naturally up & down move wenna one agata tikak issarahin. Apita agata pitipassen hari samantharawa hari weights ussanna amarui.
Front Barbell shoulder press ekai, mekai aran baluwoth dekenma ekama de wenne habai front press eka injury prone nehe e wagema delts walata hodata wadinawa, e wagema wadi weights use karannath puluwan
3. Leg extension
Meka Quad isolating exercise ekak. Karaddi nam quads hodata work wenawa kiyala danenawa. Eth knee caps walata deiyangema pihitai
too much strain in your knees and joints.
Alternatives - quad isolate karanna puluwan exercise thiyanawa. Eth oya okkotama wada hodama de thamai Squats. Hodata squats gahanna baya nathuwa proper form ekka
4. Dumbell Flys
Meka nan tikak controversial exercise ekak
Ehemama aulak ne eth risk to reward ratio eka godak adui.Flys walin godak chest ekata contraction ekak enawa kiyala thamai karanne eth aththatama ehema nehe. Normal bench press ekakin stretch wena ganata wada godak stretch wenne nehe nikan shoulder pain ekak ena eka witharai wenne.
Alternative - Polowe wadi weala karanna puluwan eka limit ekakata witharak stretch wena widihata.
Eken risk eka godak adui e wagema heavier weights use karannath puluwan. Eth hithana tharam loku impact ekak nehe matanam personally
Mekath balanna. Same thing although
Man godak welawata exercises research karanna ehema yanne Athlean-X You tube channel ekata. IMO danata thiyena hodama fitness channel eka. Over 5million subscribers. Miniha awith certified physical therapist kenek. Anika natural body bulder kenek. Agenma penawa kiyana karana dewal gena goda danumak thiyenawa kiyala.
Mokak hari exercise karak karaddi pain ekak enawanam, not feeling right wagenam tikak e gena research karanna. Ethakota thiyena issues hoyaganna puluwan
Nikan gym eke ayya kiyala dunnu paliyata karanna yanna epa
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