thanuppikkuka

theevramaaya shaareerika pravarthanangalil ninnu kooduthal saadhaaranamaaya pravartthana thalatthilekkulla parivarthanamaanu cooling daun (limbering daun allengil warming daun ennum ariyappedunnu). vyaayaamathinte theevrathaye aashrayich, theevramaaya bhaarodvahanam polulla vyayaama reethikk sesham thanuppikkumbol, mandagathiyilulla jog allengil nadattham ulppedaam. 
thanuppikkal hridayamidippu athinte vishrama nirakkilekku madangaan anuvadikkunnu. koodaathe, kadinamaaya vyaayaamangalkk sesham professional allengil gauravamulla athlattukalkkum shabdaparipaadikalkkum thalakarakkam kuraykkum. 
theevramaaya vyayaama samayat laaktett uthppaadanam moolamundaakaatha kaalathamasam varuthiya peshivedana peshivedana eee prakriya yadhaarthathil kuraykkunnundo enna kaaryatthil padanangal nilavil anishchithathvathilaanu. chilar durbalamaaya parasparabandham kaanichittundu ennirunnaalum, sameepakaala padanangalil bhooribhaagavum eee bandhathe thallikkalayunnu. 
nadapadikramam.
vyayaamathinu sheshamulla phalapradamaaya kool-daunil kadinamaaya oottam muthal eluppathilulla jogging muthal vegathilulla nadattham vare vyayaama theevrathayil kramanugathavum thudarchayaaya kuravum ulppedunnu. vyathyastha aalukalkk dairkhyam vyathyaasappedunnu, pakshe mikka aalukalkkum 3-10 minitt saadhaaranayaayi mathiyaakumenn kanakkaakkappedunnu. stretching, prathyekichu staatik stretching peshikale neelamullathum neettiyathumaakki maattaan anuvadikkunnu. 
prakriyayude oru pradhana bhagamaanu rehydration, ithu stretching, laitt theevratha ennivaykkidayilo eee ghattangalkk sheshamo cheyyanam. sports drinkukal polulla vellavum electrolyte adangiya paaneeyangalum upayogichu shareerathil indhanam niraykkunnathu shareerathe jalamsham nilanirtthum. 
neettuka.
thanuppikkal prakriya sahaayikkunnathin uchithamaaya stretching roopamaanu staatik stretching. shareerathinte thaapanila kuraykkunnathinum peshikalil ninnu laaktik assid neekkam cheiyunnathinum vazhakkam vardhippikkunnathinum ithu sahayikkunnu. oro stretch kuranjathu 10-20 secondukal pidikkukayum neriya aswasthathayude ghattathilekku neettukayum venam, pakshe vedanayalla. midu-hye-intensity vyaayaamathil upayogikkunna oro peshiyum kool-daun samayat neettanam.
pakuthi samayam thanukkuka.
elaitt sports clubbukalkkum athlattukalkkum ithu oru janapriya prakriyayaan. aise vestt, cooling uthppannangal enniva upayogikkukayo allengil pakuthi samayathilo oru pravartthanatthilo kaayika inathilo ulla edavelayilo shareerathe thanuppikkaan soumyamaaya prakasha theevrathayulla vyaayaamathiloode shareerathe swamedhayaa thanuppikkukayo cheiyukayo cheyyuka ennathaanu ithil ulppedunnathu. pakuthi samayam thanuppikkunnath shareera thaapanila kuraykkukayum aerobic prakadanam vardhippikkukayum cheiyumennu theliyikkappettittund. pala kaayika grouppukalum pakuthi samayat cooling daun jacketukal upayogikkunnu. australian elaitt sports teamukalaaya afl, olimbiku teamukal, sainika, elaitt athlattukal thudangiyavar ellah kaayika mekhalakalilumulla prakadanam vardhippikkunnathinum avarude malsarathekkaal malsaraparamaaya nettam nedunnathinum cooling daun vestt upayogikkunnu.
hridayasambandhamaaya prasnangal, aarogyam, hridayamidippu.
aerobic vyayaama samayat, peshikalude vyaayaamathiloode vardhichuvarunna rakthayottam ulkkollunnathinayi peripheral sirakal, prathyekichu peshikalkkullile sirakal, vikasikkunnu. asthikooda-peshi pump hridayathilekku raktham thirike nalkunnathinum hridayathinte outtputtu nilanirthunnathinum sahayikkunnu. kadinamaaya vyayaamam pettennu nirthunnathu peripheral dilated sirakalil raktham ozhukaan kaaranamaayekkam, ithu vericos sirakalkku kaaranamaayekkam. oru kool-daun kaalayalav siraasanjaarathilekku kooduthal kramena madangivaraan anuvadikkunnu. shareerathe vendathra ooksijan nalkunnathinum rakthasammardham nilanirthunnathinum hridayam vegathil spandikkendathundu.
vyaayaamathethudarnnu kool-daunukal poortthiyaakaattha saahacharyathil hridayasambandhamaaya asukhangalkku saadhyathayulla vyakthikalkk negatteevu hridayasambandhamaaya phalangal undaakumenn anumaanikkappettittund. ennirunnaalum, nilavile klinikkal thelivukal ithine ethirkkunnu. hridayasambandhamaaya asukhangal kaikaaryam cheiyunnathinaayi vyayaama-therapy ulppeduthunnathinekkuthu avalokanangal soochippikkunnathu vittumaaraatha vyayaamam pakaram hridaya systethinu positteev deerghakaala poruthappedutthalukal prerippikkunnu, athu maranasadhyathayum ashupathriyil praveshippikkenda phalangalum kuraykkunnu.
peshikalude vedana parikkukalum.
uchithamaaya kool-daun nadathunna athlattukalkk parikkelkkaanulla saadhyatha kuravaanennu oru patanam theliyichittundu.
kool daun nadapadikramam avaganikkumbol pesikalkkum asthikoodangalkkum parikkukal vardhikkunnathaayi kandethiyittundu. athlattukalil ettavum saadhaaranamaaya parikkukalilonnaanu kanankaalinu parikkukal, kool daun phalapradamallaathatho allathatho aayappol pankedukkunnavarkku ithu varaanulla saadhyathayund. oru cheria kaalayalavumaayi thaarathamyappeduthumbol mathiyaya samayathekku kool daun nadathumbol parikkukal ganyamaayi kurayum.

