সাইকেল চালানো শিখার দুর্দান্ত ২০ টি কৌশল

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সাইকেল চালানো শিখার দুর্দান্ত ২০ টি কৌশল

আপনি কি সাইকেল চালানো শিখতে চান? একজন ভাল Cyclist হতে চান? তবে শুধু সাইকেল চালিয়ে যান। প্রতি সময় সাইকেলের পেডেল ঘুড়াতে থাকুন, অল্প করে শিখতে থাকবেন। সাইকেল চালানোর উপকারিতা রয়েছে অনেক। আপনি কিছু ট্রিকস কাজে লাগাতে পারেন, যা আপনাকে সাইকেল চালানো শিখতে সাহায্য করবে।

সাইকেল চালানো শিখার ২০ টি সবচেয়ে কার্যকর টিপস আপনাদের কাছে তুলে ধরলাম।

 

১। সাইকেল চালানোর সময় পেশী এবং ক্লান্তি এড়াতে কাধঁ কুজোঁ করা যাবে না। কিছুক্ষণ পর পর কাধঁ কাত করতে হবে। যখন সাইকেল এর প্যাডেলিং এবং হাতল ধরে ভারসাম্য আয়ত্ত করতে পারবেন, তখনই অনায়াসে সাইকেল চালাতে পারবেন। সাইকেল চালানোর ক্ষেত্রে সবচাইতে গুরুত্বপূর্ণ বিষয় হচ্ছে ব্যালেন্স বা ভারসাম্য রক্ষা।

২। এবার স্যাডলে বা সিটে বসে পা দিয়ে সামনে আগানোর চেষ্টা করুন। অনেকটা “সাইকেলে চড়িয়া মর্দ হাঁটিয়া চলিল” এর মতো। মাংসপেশী সচল রাখতে পেশী সামনে পিছনে এনে ব্যায়াম করতে হবে। আপনি চাইলে বিভিন্ন ভাবে আপনার পেশীতে জোর প্রয়োগ করতে পারেন। আপনার পেশীকে কিছুক্ষণ বিশ্রাম দিবেন, তাহলে অনেকক্ষণ সাইকেল চালাতে পারবেন।

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৩। যদি আপনি দুটি হাত এক সাথে ব্যবহারে সুবিধা বোধ না করেন, তবে এক হাত উপরে তুলে কিছুক্ষণ রেখে আবার এক হাত নামিয়ে আরেক হাত উপরে তুলতে হবে।

৪। আপনার শরীরের উপরের অংশ বেশি নড়াবেন না। আপনার সাইকেলের পিছনের অংশের দিকে আপনি হেলান দিয়ে কাধঁ টান টান রেখে চালাতে পারেন। চোখ প্যাডলের দিকে না রেখে সামনের দিকে রাখুন। সাইকেল থামানোর জন্য সবসময় ব্রেক ব্যবহার করুন। স্যাডলের ওপর আপনার কোমর সোজা রাখুন।

সাইকেল চালানোর দুর্দান্ত ১২টি টিপস

৫। সাইকেলের স্যাডল বা সিটের উচ্চতা এমনভাবে অ্যাডজাস্ট করুন, যেন আপনি তার ওপর বসে মাটিতে পা রাখার পর হাটু সামান্য বেঁকে থাকে। খুব বেশি বেঁকে থাকলে প্যাডল করতে সমস্যা হবে। পা একদম সোজা হয়ে থাকলে ব্যালেন্স করতে কষ্ট হবে।

৬। পায়ে ঠেলে সাইকেল এগিয়ে নিয়ে যাওয়ার চেষ্টা করুন। যখন সাইকেলের স্পীড, জোরে হাঁটার চেয়ে একটু বেশি হবে, তখন পা মাটি থেকে সামান্য ওপরে তুলুন যাতে পড়ে যেতে থাকলে পা দ্রুত নামিয়ে ফেলতে পারেন। খেয়াল করুন পা মাটিতে না লাগিয়ে আপনি কতোটা দূর পর্যন্ত যেতে পারেন। যত দূরে যেতে পারবেন ততোই আপনার ব্যালেন্স ভাল হবে।

৭। যদি আপনি রেললাইন বা গর্তের উপর দিয়ে সাইকেল চালিয়ে নিয়ে যেতে চান। তবে সাইকেলের পিছনের অংশে প্রেসার দিয়ে সামনের অংশ উপরে তুলে চালাতে হবে।

৮। উচ্চ গিয়ারে অনেক সময় ধরে প্যাডেলিং করবেন না। এতে আপনার হাঁটু তে অনেক চাপ পড়বে। গিয়ার কমিয়ে ফেলুন, এতে আপনার প্যাডেলের ঘূর্নি বাড়বে এবং পায়ের হাটুতেও কম চাপ পড়বে।

৯। যখন দেখবেন পা মাটিতে না নামিয়ে অন্তত ১৫-২০ হাত আগাতে পারছেন, তখন এক পা প্যাডলে দিয়ে আরেক পা দিয়ে ধাক্কা দিয়ে স্পীড তুলে একই রকম প্র্যাকটিস করুন। আপনি ডান হাতি হলে ডান পা প্যাডলে রাখুন, বাম হাতি হলে বাম পা। এতে ব্যালেন্স করতে সুবিধা হবে।

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১০। সঠিক সময়ে ব্রেক চাপ দেয়ায় পারদর্শী হওয়ার জন্য আপনার হাত দুটো লিভারের একদম শেষে রাখুন। তাড়াতাড়ি থামানোর জন্য দুই হাত দিয়ে ব্রেক চাপুন এবং এবং সিট থেকে নেমে যান। এর ফলে আপনার বাইকের পিছনের চাকা নিচু থাকবে এবং আপনি উলটে পড়ে যাবেন না।

শীতকালে বাইসাইকেল চালানোর নিয়মঃ ৫টি টিপস

যদি রাস্তা পিচ্ছিল থাকে বা আপনি ঢালু স্থান থেকে নামেন তাহলে আপনি “ফেদার ব্রেকিং” করতে পারেন, এটি হচ্ছে আলতো ভাবে কয়েক বার ব্রেক করে গতি কমানোর পদ্ধতি। আপনার সাইকেলের ব্রেক আলতো ভাবে চাপুন, এবং সামনের চাকার ব্রেক আগে চাপবেন না। এর পরিবর্তে একসাথে দুই চাকার ব্রেকে আস্তে আস্তে চাপ দিন।

১১। হ্যান্ডলবারের প্রস্থ কাঁধ প্রস্থ সমান হবে। অনেকক্ষন যাবত উপর দিকে (পাহাড় বা উঁচু স্থান) চালানোর পরে ঢালে এসে প্যাডেল করা ছাড়া নামবেন না। কারণ, আপনি যখন উঁচু স্থানে চালাবেন আপনার পেশীতে ল্যাকটিক এসিড জমা হতে থাকে এবং হঠাত প্যাডেল বন্ধ করে দেয়ার ফলে আপনার পেশীতে অবসাদ দেখা যেতে পারে। আপনি নিচে নামার সময়ে যদি হালকা ভাবে হলেও লাগাতার প্যাডেলিং করতে থাকেন তবে আপনার পেশীর ল্যাকটিক এসিড কমতে থাকবে।

১২। যদি আপনি পাহাড়ে উঠার পরিকল্পনায় থাকেন, তবে অবশ্যই পেডেলে প্রসার দিবেন এবং নিচের গিয়ারে স্টিফ করবেন।

১৩। আপনার হাত ও শরীরে অবস্থান কিছুক্ষন পরপর পাল্টান। এর ফলে আপনার পিঠ, ঘাড় ও বাহুর বিভিন্ন পেশীর উপর চাপ কমবে এবং অন্যান্য পেশী গুলো তে স্থানান্তরিত হবে।

১৪। যখন অনেকক্ষণ সাইকেল চালাবেন তখন আপনার নিশ্বাস দ্রুত হবে।

১৫। যখন দলগত ভাবে সাইকেল চালাবেন তখন অবশ্যই হাত ব্রেকে রাখতে হবে।

১৬। রাস্তার কাছে রেললাইন হলে তার পাশ দিয়ে সাবধানে যেতে হবে। সঠিক সময়ে ব্রেক চাপ দেয়ায় পারদর্শী হওয়ার জন্য আপনার হাত দুটো লিভারের একদম শেষে রাখুন। তারাতারি থামানোর জন্য দুই হাত দিয়ে ব্রেক চাপুন এবং এবং সিট থেকে নেমে যান। এর ফলে আপনার বাইকের পিছনের চাকা নিচু থাকবে এবং আপনি উলটে পড়ে যাবেন না।

১৭। কোন চক্কর আসলে সাইকেল এর গতি কমিয়ে ফেলতে হবে। সামান্য নুয়ে পড়া ও সামান্য হ্যান্ডেল চালিয়ে ঘোরাতে পারবেন সাইকেল। প্যাডেল উঁচু রাখুন এবং কর্নারের দিকে খেয়াল রাখুন। আস্তে আস্তে গতি বাড়াতে থাকুন।

কিভাবে সাইকেল চালাতে হয়ঃ সাইকেল চালানো শুরু করার টিপস

১৮। আপনার পাশে যখন গাড়ী আছে এমন অবস্থায় যাওয়ার জন্য প্রস্তুত হবেন তখন তাকে আশেপাশের গাড়ীর দিকে খেয়াল রেখে চালাতে হবে। রাস্তায় হঠাৎ পড়ে যাওয়া, গতি পরিবর্তন হওয়া, রোডের ভুল পাশ দিয়ে চালানো থেকে বিরত থাকবেন।

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১৯। আপনি যদি অনেক যানবাহন ও ট্রাফিকের মধ্যে একটি সরু বা ঢালু রাস্তা দিয়ে চলাচল করে থাকেন, তাহলে সবসময়ে গাড়ীর লেন দিয়ে চলুন, সাইড দিয়ে চালাবেন না। এর ফলে আপনাকে দেখা নাও যেতে পারে এবং হয়ত কোন গাড়ী আপনাকে পাশে ধাক্কা দিয়ে ফেলে দিতে পারে।

২০। তাই কোন গাড়ী যদি আপনাকে পাশ কাটিয়ে যেতে চায় তাহলে তাঁর জন্য যায়গা করে দিন। আপনি যদি খুব বেশী যানবাহনের মধ্যে দিয়ে অথবা অনেক আলোর ভিতর দিয়ে চালিয়ে থাকেন তবে আপনার সাইকেলের হ্যান্ডেল বারের সাথে হেলমেট বা আই গ্লাসের সাথে রিয়ার ভিউ মিরর লাগিয়ে নিন।

 

সতর্কতা ও আরও কিছু পরামর্শঃ

সাইকেল চালাতে শেখার সময় খুব বেশি ঝামেলা না হলে গ্যাপ না দেয়াই ভাল। আর শেখার পর প্রথম প্রথম শরীরের বিভিন্ন জায়গায় আঘাত না পেলেও ব্যাথা হয়। এটা খুবই নরমাল। দুই-একদিন পর এমনিতেই চলে যায়।

সাইকেল চালানো শিখেই যানবাহন বহুল রাস্তায় উঠে যাওয়া আর সুইসাইড করা বেসিক্যালি একই কথা। অন্তত দশটি দিন কম যানবাহন চলে এমন রাস্তায় সাইকেল চালানো প্র্যাকটিস করুন।

ট্র্যাফিক আইন সম্পর্কে জানুন। রাস্তায় হাত ব্যবহার করে সিগন্যাল দেয়া শিখুন।

এ বিষয়ে যারা রেগুলার সাইক্লিং করে তাদের কাছে পরামর্শ নিন। সম্ভব হলে তাদের সাথে সাইকেল চালান। এটি করলে আপনি অনেক কিছু শিখতে পারবেন। পুরোপুরি অভ্যস্ত হয়ে গেলে স্যাডলের বা সিট হাইট আপনার উচ্চতার সাথে আবার অ্যাডজাস্ট করে নিন। এতে সাইকেল চালাতে সুবিধা হবে এবং ঘাড়, হাত, পিঠ ও কোমরের ব্যাথা থেকে রেহাই পাবেন। সাইকেল চালানো শেখার পরও সেফটি গিয়ার ব্যবহার করবেন। এই বিষয়ে কোন ছাড় দেয়া যাবেনা।

সাইক্লিং এর রোমাঞ্চকর জগতে আপনাকে আমন্ত্রণ।

 

সাইকেল চালানোর আরও কিছু টিপস 

 

সাইকেল এর রিভিউ পড়ুনঃ

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