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ফিটনেস : কর্মজীবী মহিলাদের আরো কিছু ব্যায়াম

কর্মজীবী মহিলাদের শারীরিকভাবে ফিট থাকার কিছু ব্যায়াম আমরা আগেই জেনেছি। আজ জানব আরো কিছু ব্যায়াম। তবে কাঙ্ক্ষিত ফলের জন্য কখনো তাড়াহুড়া করা যাবে না। বিভিন্ন কারণে কাঙ্ক্ষিত লক্ষ্যে পৌঁছতে সময়ের প্রয়োজন হতে পারে। সে কারণে ধৈর্য ধরতে হবে।

ট্রেডমিলের জাদু
ট্রেডমিলে ১০ মিনিটের ব্যায়ামই যথেষ্ট। অবশ্য এ সময়ে তিন থেকে পাঁচ পাউন্ডের দুটি ডাম্বেল দুই হাতে থাকলে ভালো। এর পরপরই এক মিনিট করে বাইসেপ কার্ল, ট্রিসেপ, স্ট্যান্ডিং ট্রিসেপ করে নিলে ভালো। এ অনুশীলন আপনার শরীরের ওপরের ভাগে স্বাচ্ছন্দ্য আনবে।

পানি পান
শরীরের পরিপাক সঠিক হওয়ার জন্য প্রচুর পানি পান প্রয়োজন। নিয়মিত বিরতিতে পানি পান করতে হবে, যাতে শরীর পানিশূন্যতায় না ভোগে।

অতিরিক্ত কিছু না করা
কর্মজীবী মহিলাদের এক ঘণ্টার বেশি অনুশীলন করার কোনো প্রয়োজন নেই। কোনোভাবেই অতিরিক্ত ব্যায়াম করে শরীরের ওপর চাপ সৃষ্টি করা যাবে না, স্বাভাবিক সময়ের চেয়ে বেশি সময় জিমে ব্যয় করা যাবে না। বরং স্বল্প সময়ে আনন্দদায়ক ব্যায়ামে তা উপভোগ্য করে তুলতে হবে।

হৃৎকম্পনের ওপর নজর রাখা
৭৫ থেকে ৮৫ হওয়াটাই শ্রেয়। এর চেয়ে কম হলে বুঝতে হবে আপনি সামর্থ্য অনুযায়ী কাজ করছেন না। এর চেয়ে বেশি হওয়ার অর্থ আপনি সামর্থ্যের তুলনায় বেশি কাজ করছেন। এতে বিপদ হতে পারে। সে কারণে হার্টবিট যেন মারাত্মক পর্যায়ে না পৌঁছায় সেদিকে খেয়াল রাখা উচিত।

সঙ্গীর সঙ্গে কাজ করা
অনেক সময় কাজ করতে করতে একঘেয়েমি আসতে পারে। এমন হলে সেরা বন্ধুর সঙ্গ নেওয়া যেতে পারে। অথবা কারো সঙ্গে কাজ করা যাতে নিজের লক্ষ্য অর্জনে সহায়ক হতে পারে। তা ছাড়া সঙ্গীদের সঙ্গে কাজ করা আনন্দায়ক হতে পারে।

ফলের জন্য তাড়াহুড়া না করা
অনুশীলন শেষে কাঙ্ক্ষিত ফলের জন্য কখনো তাড়াহুড়া করা যাবে না। বিভিন্ন কারণে কাঙ্ক্ষিত লক্ষ্যে পৌঁছাতে দেরি হতে পারে। সে কারণে ধৈর্য ধরতে হবে।

সংবাদটি ভালো লাগলে শেয়ার করুন

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