শীতকালে বাইসাইকেল চালানোর নিয়মঃ ৫টি টিপস

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শীতকালে বাইসাইকেল চালানোর নিয়মঃ ৫টি টিপস

শীতকালে বাইসাইকেল চালানোর ৫টি টিপস নিয়ে আজকে আমদের আয়োজন।

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সবাই কেমন আছেন?? আশাকরি ভালই আছেন। এসে গেছে শীতকাল আর ঠান্ডায় বসে ভাবছেন আপনার সাইক্লিং এর কথা। সাইকেল চালানোর উপকারিতা যেমন আপনার শরীর কে ফিট রাখবে ঠিক তেমনি শীতকালে সাইক্লিং করে ও মজা পাবেন।
আপনি কোথায় থাকেন?, কোথায় আছেন? তার প্রয়োজন নেই।

শুধুমাত্র নিচের ৫টি টিপস আপনাকে এই শীতকাল এ বাইরে সাইকেল রাইড করার সাহস যুগিয়ে দিবে।

১। প্রয়োজনীয় পোশাকঃ

আপনি এই শীত এ বাইরে রাইডিং করতে প্রথমেই আপনার দরকার উপযুক্ত পোশাক। এটি আপনার সাইক্লিং কে করে তুলে আরও আনন্দময়। কয়েক লেয়ারের পোশাক শীত এর প্রকোপ কমিয়ে তাপমাত্রার সঠিকতা বজায় রাখে।

তিনটি লেয়ারের পোশাক শীতকালের জন্য সবচেয়ে উপযুক্ত।

প্রথমেই পলিপ্রপ্লিন, ওল বা সিল্ক এর পোশাক পরিধান করুন। এটি আপনার শরীরের ময়েশ্চারাইজ ঠিক রাখবে।
২য় লেয়ার হল ইন্সুলেটর। এটি আপনার শরীর এ বাতাস লাগা থেকে বিরত রাখে। এতে আপনার শরীর গরম অনুভুত হতে থাকে। ইন্সুলেটর পোশাক সিন্থেটিক্স, ওল বা ফ্লীস এর হলে খুব ভাল হয়।
অবশেষে, উপরের লেয়ারে বাতাস প্রতিরোধক ও পানিরোধক পোশাক পড়তে হবে। এই লেয়ারটি গর-টেক্স বা ওয়িন্ডস্টপার এর হলে ভাল হবে। যা আপনাকে বাতাস, পানি ও অন্যান্য ময়লা থেকে দূরে রাখবে।
আপনাকে অবশ্যই শরীরের সঠিক তাপমাত্রা নিয়ন্ত্রনে রাখতে হবে।

আর হাত ও পা প্রথমেই খুব ঠান্ডা হয়ে যায় কেন??

এর জন্য আপনাকে স্পেশাল কিছু পড়তে হবে। বিভিন্ন ক্যাটাগরির গ্লোভস, টয় কভারস, বুটস এবং হাত ও পা ওয়ার্মার ব্যবহার করতে পারেন। মনে রাখবেন মাথায় কিছু(সাইকেলের হেলমেট) ব্যবহার না করলে আপনার তাপমাত্রা লস হবে। আর তাই হেলমেট এর পাশাপাশি স্কুল-ক্যাপ ব্যবহার করতে পারেন।

২। ওয়ার্ম-আপ করুনঃ

বছরের একটি সময়ে ওয়ার্ম-আপ করা হয়। আর তাই শীতকালেই ওয়ার্ম-আপ করা হয়ে থাকে। মাংস, শিরা-উপশিরা, লিগামেন্টস এর জন্য প্রয়োজনীয় রক্ত চলাচল এর মাত্রা ঠিক রাখতে হয়। ঠান্ডা আবহাওয়া আপনার শরীরের ধমনীকে প্রভাবিত করে।

যা শরীরের সকল যায়গায় রক্ত চলাচলে বাধা সৃষ্টি করে।
শীতকালের ওয়ার্ম-আপ অন্যান্য সময়ের তুলনায় বেশি হওয়া দরকার। যেন টিস্যু সর্বোচ্চ হিটআপ হতে পারে এবং রক্ত চলাচল মাত্রা ঠিক থাকে।

যদি আপনি নরমালি ১৫ মিনিট ওয়ার্ম-আপ করে থাকেন, তবে তা ২০-২৫ মিনিট করুন।

৩। শরীর ঠিক রাখুনঃ

আপনার পোশাক কতটুকু উপযুক্ত তা কোন ব্যাপারই না। আপনার শরীর সঠিক তাপমাত্রায় সর্বাধিক কাজ করতে সক্ষম। এর মানে হেভি এনার্জি ব্যয় করে আপনি কাজ করতে পারবেন। এনার্জি ব্যয় করার পর আপনি গরম অনুভুত হবেন। তখন আপনার শরীরের প্রয়োজন ক্যালরি।

আপনি প্রয়োজনীয় ক্যালরি গ্রহন না করলে আপনার শরীরের হাড় এ সমস্যা দেখা দিবে।

১ ঘন্টার বেশি সাইক্লিং এর ক্ষেত্রে প্রতি ঘন্টায় ৩০ থেকে ৬০ গ্রাম ক্যালরি গ্রহন করতে হয়।

এটি অন্যান্য এথলেটসদের জন্য খুবই কমন বিষয়। তারা সবসময় সঠিক মাপের ক্যালরি গ্রহন করে থাকে।

যদি আপনি উপযুক্ত ভাবে পোশাক পরিধান করে থাকেন, তবে সাইকেল চালানোর সময় হাইড্রেশন এর মাত্রা প্রতি ঘন্টায় এক বা দুই বোতল ঠিক রাখবেন।

৪। আপনার সাইকেলটি ওয়েদারপ্রুফঃ

শীতকাল শুধুমাত্র ঠাণ্ডা আবহাওয়া দেয় না, মাঝে মাঝে স্লপি করে তুলে। এর মানে আপনার সাইকেলটি আবহাওয়া জনিত কারনে কুয়াশা ভেজা ও ধুলা-বালি লাগবে। সাইকেল এর চেইন এবং তার সমুহ খুব তাড়াতাড়ি নষ্ট ও ছিড়ে যায়।

এটি পরীক্ষা করুন এবং প্রয়োজনে তা পরিবর্তন করুন।
ফেন্ডার আপনার সাইকেলটি সরাসরি পানি ও ক্ষয়কারী পদার্থ থেকে সুরক্ষা দেবে। নিয়মিত সাইকেল পরিস্কার করলে আপনার সাইকেল থাকবে স্মুথলি। প্রয়োজনে আপনার সাইকেল ড্রাইভট্রেইন পরিবর্তন করুন।

শীতকালে রাস্তার জন্য চিকন ও কম ওজন বহনকারী টায়ার পরিবর্তন করে হেভি ডিউটি টায়ার ব্যবহার করুন।

৫। নিরাপত্তাঃ

যখন রাস্তা অতিরিক্ত কুয়াশা ভেজা, স্যাঁতসেঁতে, তখন একটি মাউন্টেন বা সাইক্লোক্রস সাইকেল আপনার রাইডিং এ সাহায্য করবে। যদি পরিবেশ খুবই খারাপ হয়, তবে সঠিক টায়ার আপনার রাইডিং এ নিরাপত্তা দেবে।
শীতকালে একটু কম আলো হয়। এজন্য আপনি আপনার বাইকের সামনে ও পিছনে লাইট ব্যবহার করতে পারেন। যা আপনাকে সাইকেলিং এর সময় দেখতে সুবিধা হয় ও আপনার সঠিক নিরাপত্তা নিশ্চিত করে।

সবশেষে, সব সময় ট্র্যাফিক মেনে নিয়ম মত বাইক চালাবেন। কোন ট্রাক ড্রাইভার এইটা আশা করে না, যে এই শীতকালে কেউ রাস্তায় সাইকেলিং করছে, । তবে রাস্তার কন্ডিশন তাদের ও আপনার রাইডিং কন্ট্রোলকে প্রভাবিত করবে।
রাইডিং এডভার্স কন্ডিশন ইনডোর ট্রেইনিং থেকে অনেক মজাদার ও ভাল। যা আপনাকে করে তুলবে স্ট্রঙ্গার।

তাই, উপযুক্ত পোশাক পরিধান করুন, শরীরের প্রতি খেয়াল রাখুন এবং শীতকাল এ বাইরে রাইডিং করার সকল নিয়ম মেনে সাইক্লিং করুন।

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  1349. After that, provide your card details, such as your card number, expiry date, cardholder name with capital letters and click Buy. It only takes a few easy steps to buy Bitcoin with credit card instantly. Speed matters – get instant confirmation, minimal registration & KYC verification! You can buy Bitcoin with different providers through the Ledger Live app. Once payment is processed, your Bitcoin is sent to the security of your Ledger hardware wallet. Check how the process works here. At this time, no. Most Bitcoin ATMs accept cash only. However, you can use your debit card to get cash at a normal ATM, and then use the cash to buy bitcoin at an ATM. Use your credit card, bank account, or payment app to buy Bitcoin and other select cryptocurrencies If you have both a prepaid card and a credit card, it’s probably better to buy bitcoin instantly with a debit card – at least if you live in the US or Canada. North American banks sometimes block crypto-related transactions coming from credit cards. In Europe, both types of cards work equally well, but we still advise you to try the prepaid card first.
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    Result last season: Fulham 1-2 Man CityPrediction this season: Fulham 1-3 Man CityFinal score: Fulham 0-4 Man City They could hardly have asked for an easier fixture between their quarter-final ties against Real Madrid, though, with Luton Town having given up 46.5 Expected Goals on their travels – which is 10 more than the next worst. As for City, they will meet nine of the same opponents as the Reds with six of their remaining games at the Etihad. Sun 12 – PL – Man United (A) Manchester City trail the north Londoners by a point. Pep Guardiola’s men are aiming for an unprecedented fourth consecutive title, and are also still in the hunt for the Champions League and FA Cup. The title remains in City’s hands as Pep Guardiola’s side have a game in hand over the Gunners. Arsenal currently hold a one-point advantage but only have two matches to play compared with City’s three.

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  1361. “I have 3 Ledgers. Hot Wallet: minting drawings etc. Main wallet: store most NFTs. Vault wallet: cold storage of crypto.” Note that hardware wallets are inherently non-custodial, since private keys are stored on the device itself. There are also software-based non-custodial wallets, such as the Crypto DeFi Wallet. The common theme is that the private keys and the funds are fully in the user’s control. As the popular saying within the crypto community goes, ‘not your keys, not your coins!’. It was created by the same individuals who created the Coinbase bitcoin exchange. You may use the Coinbase web wallet to store all of your cryptocurrencies and NFTs in one location, engage in Initial Coin Offerings (ICOs) and airdrops, send cryptocurrency to anyone, and shop at stores accepting cryptocurrencies.
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  1371. Leeds United will play the next match against Sheffield Wednesday on Aug 23, 2024, 7:00:00 PM UTC in Championship. – Only Arsenal (nine wins out of nine) have a better win ratio in the top four tiers of English football this calendar year. Leeds have won 12 and drawn one of their 13 Championship outings. Leeds’ aggregate Championship score in 2024 is 28-3. Saints produced a third win over Leeds this season with a 1-0 win at Wembley Stadium, securing an instant return to the Premier League. Last season in Premier League: 2022-23 TRY A QUIZ: Can you name every Leeds United manager since relegation in 2004? We may have video highlights with goals and news for some Leeds United U21 matches, but only if they play their match in one of the most popular football leagues. English Carabao Cup
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    “I am really excited to be signing for West Ham United,” said Todibo. “It is a dream come true to play in the Premier League, the best league in the world. This is an amazing opportunity for me, at a club with huge ambition, who want to really make progress under the new head coach,” he added. Now if officials at West Ham aren’t certain, where does that leave the rest of us? West Ham United midfielder Ziu suffers fresh ACL blow It looked as though less than 15,000 supporters made the trip to London Stadium for the Betway Cup which was remarkable in view of the newly-recruited talent on show. Opponents of the ticket prices and concessions policy had also proposed boycotting the club store and therefore impacting on the finances of the club directly. West Ham were punished for defensive frailties last season when they conceded 74 league goals, the most ever by a side to end in the top half, and the Hammers’ highest total since 1967.

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