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உங்கள் ஆயுளை கூட்டும் 20 நிமிட உடற்பயிற்சி

உங்கள் ஆயுளை கூட்டும் 20 நிமிட உடற்பயிற்சி

உடலை அழகாகவும் ஆரோக்கியமாகவும் உறுதியாகவும் வைத்துக்கொள்ள பலவித உடற்பயிற்சிகளை செய்து வருகிறோம். உடற்பயிற்சிகள் செய்வதற்கு முன்பும், அதற்குப் பிறகும், எலும்பு இணைப்பு களையும் தசை மண்டலங்களையும் சருமத்தையும் நீட்டி – சுருக்குவதை (Stretching) பலரும் செய்வதில்லை. அதன் உன்னத அருமை யாருக்கும் தெரிவதில்லை.

தினமும் நீங்கள் விரும்பிச் செய்யும் நடைப்பயிற்சி, ஓட்டப்பயிற்சி, நீந்தும் பயிற்சி, ஏரோபிக்ஸ், பளு தூக்கும் உடற்பயிற்சிக் கூடம், உங்களுக்கு பிரியப்பட்ட எந்த விளையாட்டும் ஆகட்டும்… இவற்றைச் செய்வதற்கு முன்பும் (Before warm up) ஓடி களைத்த பின்பும் (Cooling Down) எலும்புகளின் அனைத்து இணைப்புகளையும், எல்லா தசை மண்டலங்களையும், உடலின் தோலையும் சுருக்கி – நீட்டும் (Stretching) பயிற்சி மிகவும் முக்கியமானது.



இது தினமும் 15 முதல் 20 நிமிடங்கள் செய்வதால், உடல் ரப்பர் போல வளைந்து கொடுத்து (Flexibility) உங்களையும் புத்துணர்ச்சி அடையச் செய்து, நம் ஆயுளையும் 10 ஆண்டுகள் ஆரோக்கியத்தோடு கூட்டுகிறது என்பதே விஞ்ஞானப்பூர்வ உண்மை.

உடற்பயிற்சிகள் செய்வதற்கு முன் சரியான முறையில் தயாராவதும், உடற்பயிற்சிகள் செய்து முடித்தவுடன், உடனே திட்டமிட்ட, சரியான முறைகளில் களைப்பை நீக்குவதுமே! இந்த முறையை கடைப்பிடிப்பதால் உடலில் உள்ள அனைத்து அணுக்களுக்கும் ஆக்ஸிஜன் செல்கிறது.

உடற்பயிற்சி செய்வதால் ஏற்படும் தசை மற்றும் எலும்பு இணைப்புகளின் முறுக்கை (Tightness) இறுக்கத்தன்மையை (Stiffness) முழுவதுமாக குறைத்து அடுத்த வேலைப்பளுவை செய்ய தயாராவதோடு, அடுத்தடுத்த நாட்களுக்கு, வாழ்க்கை முழுவதும் உடற்பயிற்சியை மகிழ்ச்சிகரமாக, ஆர்வத்தோடு செய்யவும் ஆயுளை நீட்டிக்கவும் உதவுகிறது.



சிறப்புப் பயிற்சியை நல்ல பயிற்சியாளரிடம் கற்று செய்ய வேண்டும். அவர்களின் மேற்பார்வையில் செய்வது மிக முக்கியம். ஏனெனில், சிறிய எலும்புகளின் இணைப்புகள், உறுதியான எலும்புகளின் இணைப்புகள், நீண்ட தசைகள், சிறிய தசைகள், மென்மையான தசைகள், கடின-கெட்டியான தசைகள் என அதற்கு ஏற்றவாறு சுருக்கி – நீட்டும் பயிற்சியும் அதன் நேரமும் வேறுபடும்.

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