Tin Ghạṛićem Taṛama

Taṛam do̠ jo̠to̠ kho̠n alga hoṛma bhańjao (biyam) kana. Jo̠to̠ umer ren hoṛko lạgit́ ạḍi jạruṛaḱ hõ kana. Me̠nkhan tin ghạṛić taṛam hoyoḱa se̠ taṛam reaḱ speed cet́ hoyoḱ jạruṛ, ona babotre ḍher hoṛge babon pusṭạua. Hoṛmo bhańjao hisạbte taṛam reaḱ po̠rho̠ do̠ cet́ kana ar tin ghạṛić taṛam lekhan po̠rho̠ ńamoḱa ona babotre baḍae ocoakada phaysiotherapy  consultant  Umme Sayla Rumki.  Din hiloḱ taṛam lekhan koṛam reaḱ ruạ, Diabetes, jaṅ khoy (Osteoporosis) rog reaṅ jiwi ko̠ṭo̠ḱ ko̠m ńõ̠go̠ḱa. Din hiloḱ taṛam lekhan  jel sir reaḱ daṛe ar sahao daṛe bạṛtiḱa. jaṅ reaṅ goṭhon hõ keṭećjo̠ḱa.  

Tin okto taṛam jạruṛa:

Dinạm din komkate 30 miniṭ taṛam jạruṛa. Diabetes rogiko do̠ inạ oktete 40 kho̠n 45 miniṭ taṛam hoyoḱ jạruṛ kantakoa.  Bhạrti ho̠ṛmo̠ tahẽn okte pạhil pe̠ cando 15 miniṭ kateć, dosar pe cando 20 miniṭ kateć ar mucạt́ pe cando do̠ 10 miniṭ taṛam jạruṛa. To̠be̠ okoekoaḱ umer 40 bo̠ho̠r kho̠n cetan ar aema din kho̠naḱ jãhãn hoṛmo bhańjao se̠ hoṛmo khaṭao são jo̠po̠ṛao bạnui, onkan hor̠ko do̠ taṛam lahare bissegoggo aḱ solha hatao hoyoḱtakoa. Arhõ e̠ṭaḱ se̠cbon ńe̠lle khan, Okoekoaḱ hor̠mo̠ reaḱ o̠jo̠n ḍherge, onkoko hõ taṛam e̠hob lahare stretching kate, jel reaḱ sir jirạu ńõ̠ḱ hoyoḱtakoa. Baṅkhan stretching babotre baḍae hataojo̠ṅ lạgit́ physiotherapy koaḱ solha hatao hoyoḱa.

Jãhãe hoṛkoge hoṛmo se̠ć kho̠n napae tahẽn lạgit́ haptare ko̠mkate 150 miniṭ taṛam hoyoḱtakoa. Haptare 30 miniṭ kate 5 din hõ bon taṛam daṛeaḱa. Okto baṅ tahẽlen khan dinre 10 miniṭ kate pe̠ dhao taṛam lekhan hõ hoyoḱa.

Jogging:

30 miniṭ taṛam tayom 10 miniṭ jogging daṛeakabon. Jogging reaḱ bhe̠d do̠ mit́ jaegare teṅgo kate pạhilre jo̠jo̠m jaṅga, inạ tayomte leṅga jaṅga tulkate do̠n hoyoḱa. Jogging lạgit́ ạḍi maraṅ jaega reaṅ jạruṛ do̠ bạnuḱa. Oṛaḱre jãhã ṭhen mit́ jaegare teṅgu kategebon jogging daṛeaḱa. Pạhilre do̠ bại bạite , inạ tayom do̠ usạra usạra.  Okoe koaḱ do̠ bạṛti o̠jo̠n onko do̠ pạhilre adha miniṭ kate jogging ako. Inạkate hoṛmo reaḱ halot bujhạu kate bại bạite okto do̠ bạṛti idiy hoyoḱa.

Taṛam calaḱ lahare:

Taṛam okte sukrạj (aramdayok) cạṭki ho̠ro̠ḱ hoyoḱa. Ho̠ro̠ḱ bande̠ kicrić hõ thoṛa sukrạj ar ḍhilạṅ dholoṅ ńõ̠ḱ ho̠ro̠ḱ jạruṛa. Setoṅ kho̠n e̠raṅoḱ lạgit́ setaḱ paha- poho okte ar ạyupbela cando hạsur tayom taṛam lạgit́bon oḍok daṛeaḱa. Taṛam tayom thoṛa stretching jaruṛa; je̠mon jaṅga kạṭuṕ cetanre teṅgolen khan tayom reaḱ jel sir ko hasua. To̠be̠ o̠jo̠n ko̠m lạgit́ taṛam se̠ jogging do̠ aso̠laḱ baṅ kana. Balance thik do̠ho̠e jạruṛa. Niạm kate niṭ akat́ oktere hoṛmo reaḱ kelori hisạbte jo̠m hoyoḱa.

Source: Ajkerpatrika