পাছা বড় করার উপায় কি- নিতম্ব বা পাছা হচ্ছে মানুষের পশ্চাদভাগে কটিদেশ ও দুই পায়ের সংযোগের যায়গায় মাংসল অংসবিশেষ। ইংরেজিতে পাছা বা নিতম্ব অর্থ hip, buttocks, bum। মানুষের শরীরের সৌন্দর্যে নিতম্বের বিশেষ ভুমিকা রয়েছে।
আমাদের মধ্যে অনেকের পাছা একদম রোগাশোকা আবার অনেকের নিতম্ব সাধারণের তুলনায় বড়। আসলে অতিরিক্ত মোটা কিংবা একদম চিকন পাছা কোনটাই ভালো দেখায় না।
সম্মানিত ভিজিটর নিতম্ব চিকন হওয়া পিছনে আমাদের লাইফস্টাইল, খাদ্যাভ্যাস, পোশাক অনেক বেশি দায়ী। আজকের লেখা জুড়ে বিস্তারিত আলোচনা করবো পাছা বা নিতম্ব বড় করার উপায়, কোন কোন খাবার খাওয়া উচিত। এই ব্যায়াম ও খাবারগুলো আপনার পাছা বা নিতম্ব বড় করতে সাহায্য করবে।
চিকন পাছা বা নিতম্ব বড় করার ৫ টি ব্যায়াম
বিশেষজ্ঞদের মতে আপনি যদি আপনার নিতম্বের আকার বড় করতে চান তাহলে ব্যায়ামই ছচ্ছে সব চেয়া সেরা ও উত্তম পদ্ধতি। নিচে পাছা বড় করার কয়েকটি ব্যায়াম ও ব্যায়াম করার উপায় তুলে ধরা হলঃ
১) গ্লুট ব্রিজ
যারা প্রাথমিক ভাবে শুরু করতে যাচ্ছেন তাদের জন্য এই ব্যায়াম টি। গ্লুট ব্রিজ আপনার পেশী শক্তিশালী এবং কোরকে ফকা করে। যা আপনার নিতম্বের উন্নতি করে।
প্রথমে চিত হয়ে শুয়ে হাঁটু ভাঁজ করুন ও হাত দুটি পায়ের দিকে লম্বালম্বি ভাবে ছড়িয়ে দিন। এর পর আপনার কোমর উপর নিচ করতে থাকুন। উপরের দিকে উঠে ৫ সেকেন্ড থাকুন আর আস্তে আস্তে নিচের দিকে নামুন। এভাবে প্রতিদিন ১৫ বার করে ৩ সেট দিন।
২) জাম্পিং স্কোয়াট
এটি একটি পাওয়ারফুল ব্যায়াম। তবে আগে থেকেই বলে রাখা ভালো আপনার হাঁটু, মেরুদন্ড কিংবা কোমরে কোন সমস্যা থাকলে এই ব্যায়াম করার আগে একজন ফিজিক্যাল থেরাপিস্ট এর পরামর্শ নিয়ে নিন।
সোজা হয়ে দাড়িয়ে পা ও হাটুর উপর ভর করে বসুন ও হাত দুটি সামনের দিকে এনে মুখ বরাবর হাত এনে এক হাত অর্ধমুষ্টি করে আরেক হাত দিয়ে ধরুন।
লাফ দিয়ে দাড়িয়ে যান ও সাথে সাথে হাত ছেড়ে দিয়ে ঝুলন্ত অবস্থায় পিছনের দিকে নিয়ে যান। এভাবে ১০ থেকে ১৫ বার তিন সেট দিন।
৩) ওয়াকিং ল্যাঞ্জ
নিতম্ব বা পাছা বড় ও চওড়া করার আরও একটি কার্যকরী ব্যায়াম হচ্ছে ওয়াকিং ল্যাঞ্জ। যেভাবে এই এক্সারসাইজ করবেন।
দুই হাতে দুইটি ডাম্বেল নিন। এবং দুপাশে হাত সজাসুজি ঝুলিয়ে রাখুন। এবং হাঁটু ভাঁজ করে এক পা সামনে দিকে আরেক পা পিছের দিকে এল এর মতো ভাঁজ করে উঠে একই ভাবে পিছনের পা সামনের দিকে দিয়ে প্রত্যেক পা ১০ বার করে ২০ বার ২ সেট দিন। পা ভাঁজ করার সময় এক পা হতে অন্য পায়ের দূরত্ব ২ ফিট রাখার চেষ্টা করবেন।
৪) সিঙ্গেল-লেগ ডেডলিফট
সিঙ্গেল-লেগ ডেডলিফটও পাছা বা নিতম্ব মোটা করার অন্যতম একটি ভালো উপায়। এজন্য দুই হাতে দুইটি ডাম্বেল নিন। এক পায়ের উপর ভর রাখুন ও হাত দুটি লম্বালম্বি নিচের দিকে ঝুলিয়ে দিয়ে এক পা পিছনের দিকে সোজাসুজি করে তুলুন। এভাবে এক পা আবার অন্য পা করতে থাকুন। তাড়াহুড়ো না করে ধীরে ধীরে করুন। অন্যথায় আপনার পায়ের রোগে টান লাগতে পারে। খালি কিংবা একদম ভরা পেতে এই ব্যায়াম করা হতে বিরত থাকুন।
আরও পড়ুনঃ মেয়েদের বুকের স্তন বড় করার উপায়
৫) ব্যান্ডেড সাইড স্টেপ
এজন্য আপনার প্রয়োজন হবে একটি রেসিস্টেন্স ব্যান্ড (resistance band)। সোজা হয়ে দাড়িয়ে দুই পায়ের হাঁটুর নিচে ও পায়ের গোড়ালির উপরে রেসিস্টেন্স ব্যান্ডটি রাখুন (পা ব্যান্ডের মধ্যে থাকবে)।
হাঁটু ভাঁজ করে আপনার কোমর পিছনের দিকে প্রসস্থ করে দিন ও হাত দুটি সামনের দিকে দিয়ে কিছুটা এল সেপ এ রেখে সামনের দিকে প্রসস্থ করে রাখুন। এ পর্যায়ে কোমর ও হাতের পজিশন ঠিক রেখে এক পা যায়গায় রেখে আরেক পা এর সাহায্যে রেসিস্টেন্স ব্যান্ড বাম পা দিয়ে বাম দিকে ও ডান পা দিয়ে ডান দিকে টানুন।
উল্লেখ্য, এই সকল এক্সারসাইজ করার আগে অবশ্যই নুন্যতম হালকা কিছু খেয়ে নিবেন। শীতের দিনে ব্যায়াম করার আগে হা-পা একটু নাড়াচাড়া দিয়ে নিন। এতে করে টান লাগার সম্ভাবনা কম থাকবে। Follow exercise guideline.
পাছার ব্রণ দূর করার ৫ উপায়
ব্রন যে শুধু মুখে হয় তা কিন্তু নয়। আমাদের অনেকেরই পাছার বা শরীরের অন্যান্য যায়গায়ও ব্রণ দেখা দেয়। আপনারও যদি এই সমস্যা হয়ে থাকে তবে নিচের ধাপ গুলো অনুসরন করুনঃ
১) টাইট পোশাক
আজকাল টাইট ফিট জামাকাপড় পরিধান করা এক প্রকার ট্রেন্ড হয়ে দাঁড়িয়েছে। মোটা টাইট প্যান্ট থেকে এখন থেকেই দূরে থাকুন, বিশেষ করে মেয়েরা, আপনি যদি জিন্স পড়েন তাহলে আজকে থেকেই বদলে ফেলুন। করে নিতম্বে ব্রন হওয়ার আমাদের ধর্মীয় দৃষ্টি কোন থেকেও কিন্তু টাইট জামা কাপড় পড়তে নিষেধ করা হয়েছে।
২) ওয়ার্কআউটের পর দ্রুত পোশাক বদল
ওয়ার্কআউটের করলে আমাদের শরীর থেকে প্রচণ্ড ঘাম বের হয়। আর এই ঘাম থেকে জিবানু ও ব্যাকটেরিয়ার সংক্রমণ হয়ে থাকে। ওয়ার্কআউট এর সময় আমাদের গলা, ঘাড়, বুক, কোমরের দিক সবচেয়ে বেশি ঘামে। ওয়ার্ক আউট শেষ করেই আপনার পোশাক পরিবর্তন করে ফেলুন। তবে সাথে সাথে গোসল থেকে বিরত থাকুন। শরীর স্বাভাবিক হওয়ার পড়ে গোসল দিন।
৩) সাবান পরিবর্তন করুন ও পরিষ্কার রাখুন
খেয়ালা রাখুন যে আপনি নিয়মিত আপনার নিতম্ব পরিষ্কার করছেন। গোসলের সময় আমরা অনেকেই কেবল মাত্র হাত পা ও উপরে উপরে সাবান দিয়ে পরিষ্কার করে থাকি। ফলে আমাদের বিশেষ অঙ্গের চারপাস ও নিতম্বের দিকটা সাবান দিয়ে পরিষ্কার করা হয় না। শরীরের অন্যান্য অংশের মতো এই দিকটাও পরিষ্কার রাখুন।
৪) লোশন ব্যবহার করুন
আজকাল পাছা বা নিতম্বের ব্রন দূর করার জন্য বাজারে অনেক লোশন কিনতে পাওয়া যায়। অবশ্যই বিশেষজ্ঞের পরামর্শ নিয়ে লোশন ব্যবহার করুন।
পাছা বড় করতে যেসব খাবার খাবেন
ব্যায়াম করার পাশাপাশি আপনার পাছা বা নিতম্ব বড় করার জন্য বিশেষ খাবার ও পুষ্টি উপাদান প্রয়োজন। পাছা বড় করতে স্যালমন মাছ, ফ্লাক্স সিডস (তিসি/মসিনা/ক্ষুমা), ডিম, কুইনোয়া, মটরশুটি, মসুর, ডাল এবং চিনাবাদাম, বাদামী ভাত, অ্যাভোকাডো, দুধ, কুমড়ো বীজ, গ্রিক দই, বাদাম মাখন, মুরগির সিনার মাংস ইত্যাদি প্রোটিন জাতীয় খাবার খাওয়ার পরামর্শ দেয়।
সর্বশেষ
সম্মানিত ভিজিটর, নিজের শরীরের প্রত্যেকটি অঙ্গ আপনার কাছে সৃষ্টিকর্তার দেওয়া আমানত। আপনার শরীরে রক্ষক আপনি। শরীরের যত্ন নিন। যিনি আপনাকে এই সাজানো গোছানো শরীর দিয়ে এ ধরায় পাঠিয়েছেন তাকে স্মরন করুন।
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