ক-দিন আগেই তো বিশ্বকাপ ফুটবল গেল।মাঠে নামার আগে খেলোয়াড়দের গা গরম করার ছবি কে না দেখেছেন!ব্যায়ামের আগেও কিন্তু এই ওয়ার্ম-আপ বা গা গরম করে নেয়া দরকার।এটা এতটাই জরুরী যে ব্যায়ামের ফলে ইনজুরি,মাসেল পুল,হার্ট অ্যাটাক ইত্যাদি থেকে দূরে থাকা যায়।সুবিধার মধ্যে পাবেন—শরীরে ধীরে ধীরে রক্ত সঞ্চালন বৃদ্ধি,শক্তি বাড়ানো,হার্ট রেট বাড়ানো,শ্বাস-প্রশ্বাস বৃদ্ধি,শরীর ও মাসেলের তাপমাত্রা বৃদ্ধি।তাছাড়া শরীরে হঠাৎ করে চাপ পড়বে না।পেশির তাপমাত্রা বাড়লে তা ঢিলা ও স্হিতিস্হাপক হবে।তাতে মাসেলে অক্সিজেন ও রক্ত সরবরাহ বাড়বে।আখেরে এগুলোই তো মাসেলে পুষ্টির যোগান দেয়।মাসেলের কাজ করার গতিও বাড়িয়ে দেয় ওয়ার্ম-আপ।
অনেকে আবার ওয়ার্ম-আপের ধার ধারেন না।স্ট্রেট ব্যায়াম শুরু করে দেন।এটা কিন্তু খুবই ক্ষতিকর।বিপজ্জনকও হতে পারে।ভুলবেন না,ব্যায়ামের পুরো সুফল শরীরকে দিতে গেলে ওয়ার্ম-আপটাও দরকারি।অনেকে ওয়ার্ম-আপ ছাড়াই পেটের ব্যায়াম,ওয়েট ট্রইনিং,এরোবিকস করেন বা দৌড়ান।এতে কিন্তু কোনও ফল হয় না।বরং শরীরের ক্ষতি হতেপারে।
ওয়ার্ম-আপের টিপস
ওয়ার্ম-আপ মানে শরীরের কাজ করার গতিকে ধীরে ধীরে বাড়ানো।বিভিন্ন ব্যায়ামের ওয়ার্ম-আপের কৌশল ভিন্ন।যে যে মাসেলে কাজ করা হবে তার জন্য আলাদা আলাদা পন্হা।সেজন্য যে ব্যায়াম করবেন,তা জানা দরকার।
গা গরমের জন্য শুধুমাত্র ধীর গতির সহজ ব্যায়াম করবেন।এক্ষেত্রে আপনার তীব্রতাও কম থাকবে।
ওয়ার্ম-আপের তীব্রতা নির্ভর করে একজন ব্যক্তির শারীরিক ফিটনেস ও কোন্ ধরনের ব্যায়াম করা হবে তার উপর।ওয়ার্ম-আপের অনেক পন্হা আছে।যেমন ধীরে হাঁটা,ডায়নামিক স্ট্রেচিং,ধীরে সাঁতার,স্হির সাইকেল চালানো,ধীরে সহজ এরোবিকস করা,ধীরে জগিং,ধীরে লাফানো ইত্যাদি।৫ মিনিট এগুলো করে হাল্কা স্ট্রেচিং করতে পারেন।কমপক্ষে ১০ মিনিট ওয়ার্ম-আপ করা ভালো।এরপর আপনার মাসেলে ব্যায়াম ভালো কাজ করা শুরু করবে।শরীরে তাপমাত্রা বাড়বে।ক্যালোরি বার্ন করা শুরু করবে।ওজন কমাতে বেশ সহায়ক হবে।ওয়ার্ম-আপ করার পর যখন হালকা ঘামছেন,বুঝবেন শরীর ব্যায়ামের জন্য ক্যালোরি বার্ন করতে তৈরি।ওয়ার্ম-আপের সময় অতিরিক্ত কিছু কাপড় পরতে পারেন।যেমন হাফ হাতা টি শার্টের উপর ফুল হাতা কিছু পরলেন।তাতে শরীরের তাপমাত্রা দ্রুত বেড়ে ওয়ার্ম-আপে সাহায্য করবে।
কিভাবে করতে পারেন:
ধীরে হাঁটতে শুরু করুন।৩ মিনিট ধীর গতি থেকে মধ্যম বেগে হাঁটুন।তারপর ২ মিনিট জোরে হাঁটুন।এটা সেরে ৫ মিনিট আস্তে জগিং করুন।এরোবিকস ব্যায়ামের জন্য প্রথমে মার্চ করে,সুরের ছন্দে শরীরটিকে নাড়িয়ে ওয়ার্ম-আপ করতে পারেন।তারপর কিছু ডায়নামিক স্ট্রেচিং।অথবা ধীরে ধীরে এরোবিকস ব্যায়াম করতে পারেন।সাঁতার কাটার ক্ষেত্রেও প্রথমে ধীরে শুরু করুন।তারপর যার যার ফিটনেস ও ক্ষমতা অনুযায়ী স্পীড বাড়ান।যারা হাঁটবেন,প্রথম পাঁচ মিনিট ধীরে হাঁটুন।তারপর মধ্যম গতি থেকে ধীরে ধীরে বাড়িয়ে নিন।দৌড়ানোর জন্য প্রথমে ৫-১০ মিনিট দ্রুত হাঁটা যেতে পারে।অথবা ৫ মিনিট হেঁটে পরের ৫ মিনিট জগিং করা যেতে পারে।স্টেন্হ ট্রেইনিং/ওয়েট লিফটিং ব্যায়ামের জন্য ৫-১০ মিনিটের কোনো ধীর গতির কার্ডিও,ডায়নামিক স্ট্রেচিং ইত্যাদি করা যেতে পারে।তারপর যে মাসেলের জন্য ওয়েট লিফটিং করবেন,সে মাসেলের স্ট্রেচিং করতে হবে।শারীরিক পরিশ্রম ছাড়াও কি ওয়ার্ম-আপের সুযোগ আছে?আছে বৈকি!অতিরিক্ত কাপড় পরুন,গরম জলে স্নান করুন বা শরীর ম্যাসাজ করান।
মনে রাখবেন,সেটিটিক স্ট্রেচিং ওয়ার্ম-আপের অংশ নয়।তা করা যাবে শরীর ভালো মতোন গরম করে।যখন ঘাম ঝরবে,শরীরের তাপমাত্রা বাড়বে ও রক্ত সঞ্চালন বাড়বে তখন।
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