上半身と下半身の筋肉をつける

 

　写真上は、裏庭で上半身を鍛えるための杉の木です。住宅街にしては高くなり過ぎたので大工さんに「テッポウ」用に、丁度良い高さに切ってもらい、ここへ行っては朝晩鍛えてます。概して年令を重ねると猫背になる傾向であり、呼吸が浅くなる傾向なので、これらを防ぐ目的で一人黙々とやってます。

　一方、冷たい風が吹いていて遠くまでウォーキングできないときは家の前の道を往復してます。先日お伝えした通り、一往復したら塀の上の小石を隣に移動し、端から端まで小石を動かして丁度１０００mになります。

　早春でも風のない温かな日には、鏑川の土手をストライドを広げ遠方を見つつ歩きます。ここには未だ暫くロシアからのコハクチョウがいるでしょう。いっしょに歩く方を募ってます。

Dear my friends　

　The photo above shows a cedar tree in my backyard that I use to train my upper body. It had grown too tall for our residential area, so that I had a carpenter cut it down to just the right height for "Pushing Up" the upper body called Teppoh, morning and evening. Generally, as we get older, we tend to be hunchbacked and our breathing becomes shallower, so I train alone, silently, to prevent these bad customs.

　On the other hand, in case of the cold wind so that I can't walk far, I walk back and forth along the way in front of my house. As I mentioned the other day, after one walk, I move the pebble on the fence to the next one, if I move from one end to the other, as the result, it will be exactly 1,000 meters.

　On warm, windless days in early spring, I stretch my stride and walk along the bank of the Kabra River (bottom center), gazing into the distance. There will probably still be Tundra swans from Russia here for a while. I'm looking for people to walk with me.

果たしてお腹が減るか！

　夕方、陽が伸びたので、先程５時頃より家の前の道を１０００mウォーキングしました。日中は暖かでしたが、夕方は気温が下がってます。歩いていると、例えば「彼女は今頃何しているかな」などと、どうしても何か考え事をしてしまい、肝心の往復した回数を忘れてしまいます。私の家の前の道は５０mあります。

　このため、いつものように一往復したら、塀の上の石を右へ一齣動かします。この石が左端から右端まで移動し終わると１０００m歩いたことになります。今日は最近、習慣となったストライドを広げ、前方を見て、鼻呼吸を徹底してみました。これで夕食の【軽い？】一杯は美味しくなりそうで今からワクワクしてます。

Dear my friends who like walking and drinking the same as me.

　As the sun grew longer in the evening, I walked 1,000 meters on the way in front of my garden starting around 5 o'clock. It was warm during the day, but the temperature has dropped in the evening. As I walk, I can't help but think about somethings such as "I wonder what she is doing right now". Therefore I tend to forget the important number of times I've walked back and forth. The way in front of my house is 50 meters long.

　For this reason, as usual, after each walk, I move the stone on the wall one step to the right. Once the stone has moved by me from the left end to the right end, I walk 1,000 meters. Today, I tried to lengthen my stride, which has become a habit recently, by looking ahead and breathing through my nose more thoroughly. I'm excited that this will make my "light" drink with dinner even more delicious.

家の前を行ったり来たりし、ウォーキング

 
　私の家の前の道は丁度５０mの長さなので１０往復ウォーキングすると１㎞です。ストライドを広げれば１５分ほど、普通の速さならば２０分ほどです。午後５時からウォーキングします。年令を重ねると背中が丸くなる傾向なので、背中が真っすぐになるよう意識し、鼻呼吸、遠方を見て歩きます。

　一往復したら、塀の上の石を隣に動かします。端から端まで石が移動すると１kmです。果たして、お腹が空いて食事が美味しく、おっと、その前に食前酒が美味しくなるでしょうか。フェイスブック友人のお顔を思い出すように心掛けます。では出発。

Dear my friends

　The way in front of my house is exactly 50m long, so walking back and forth 10 times will be 1km distance. If I increase my stride it will take about 15 minutes, I guess, or about 20 minutes at a normal pace. I start walking at 5pm Japan time. As we get older, our figure tend to be hunchbacked, so I make sure to keep my back straight, breathe through nose, and look into the distance as I walk.

　After one round trip, I move a stone on the wall to the next place. If the stone moves from one end to the other, I walk 1 km. I wonder, I'll be hungry, so the food will taste better, and oh, before that, the aperitif will taste better beyond my expectation. I try to remember the faces of my Facebook friends. Especially you! Now, I will go.

健幸体操が再開される

　明日から新たに始まる「健幸体操」の打ち合わせ会が、今日の午後、私の家の前の集会所「ふるさと」で開かれます。内容は体操と懐メロの歌です。体操は女性の専門家による指導です。私は歌の伴奏をすることになってます。

　今までも春から夏にかけて行われましたが、今度は体制も新たに再出発です。今までの体験では、１５名程の会員はいつも楽しそうに歌ってました。私は、「歌を歌うことは音を伸ばすので、話すことと異なり」肺活量を鍛えるので、心身ともに健康に結びつくと考えます。季節柄「里の秋」もプログラムに入れます。

https://www.youtube.com/watch?v=h144mLquMFs

　A meeting to discuss the new "Healthy Exercises" that will begin tomorrow, will be held this afternoon at the "Furusato" community center in front of my residence. The program will consist of physical exercises and Japanese nostalgic songs. The physical exercises will be taught by a lady expert, and I will accompany the singing by electric piano.

　In the past, the program has been held from spring to summer, but this time it will be a fresh start with a new format. In my previous experiences, about １５ members have always seemed to enjoy singing. I believe that singing improves lung capacity because "singing involves extending the tone, which is different from speaking," therefore it leads to good physical and mental health. Since it is in the midst of autumn, we will also be including "Satono aki that means Autumn in the Countryside" in the program.

倉賀野をウォーキング

　これから家から倉賀野の鯉池まで往復ウォーキングをしてきます。距離は３Kほどです。目的は全身のスムースな血液循環、鼻呼吸、足腰の強化です。と言いながら、内心はビールの美味しさと空腹をめざします。もし沿道で見かけたらお声掛けください。

　From now on, I'm going to walk from my house to the carp pond situated to the east of Kragano-Station and back. The distance is about 3km, I guess. My purpose this time is to improve blood circulation throughout my body, breathe through my nose, and strengthen my legs and hips. But my innermost mind, I'm looking forward to a delicious draft beer and feeling hungry. If you see me along the way, please say hello. I'll walk with thinking of you.

　追伸…予定通りに、歩いてきましたが、結構、気温が高かったです。このため汗をかなりかきました。シャワーを浴び、その後、予定捕り喉を潤しました。しかし、何かが不足してます。そうです。愛です。

　I walked as planned, but the temperature was quite high. so that I sweated a lot. I took a shower and then quenched my thirst as planned. However, something was missing. That's right, it was love.

ＢＭＩより少々太り気味の方が声が安定し、歌ってよく響く

【写真は私のお気に入りウォーキングコースで、高崎市木部町の鏑川の土手です。】

　人間は元々一人であっても、私はすでに人生の四分の一になる年月が一人暮らしです。こんな環境になるとは考えてもいませんでしたが、これが現実で仕方ありません。それでも、昨日も喫茶「さんぽ道」で行われたソプラノによる生の演奏会を聴いてきました。考えようによっては、一人は何をするにも自由があります。しかし、内心は寂しい日々です。

　頼る人、相談する人が身近にいないので「肉体の健康維持」は最重要事項として取り組みつつ、併せて「精神の老化」は避けなくてはなりません。それでも、最近は新たに出会った人から良い影響を受け、有難いです。日々、早朝にブログを書いたり、最近は、ピアノ伴奏で近隣の人たちの喜びに役に立ったりして、心に張り合いがあります。

　健康の基本は食事です。一般的に、年令を重ねると痩せる傾向ですが、実は私は今までで今が最も体重があります。「年を取ったら痩せてはならない」、痩せるということは「内臓の諸器官も痩せ細って働きが悪くなる」という考えが基本にあるからです。しかし、美味しいので、つい食べ過ぎる傾向にあり(夜は飲み過ぎ)で、これは反省です。ところが、ちょっと太り気味の方が声は安定し、歌を歌ってもよく響きます。きっと、腹式呼吸が自然にできるのでしょう。

　一方、毎日の任務として「筋肉トレ」があります。「筋肉は精神力と密接に繋がってる」と考える私は、特に姿勢は筋肉の表われであり、併せて、顔の表情も筋肉の表われです。このため、ウォーキングなど下半身と共に、上半身を鍛えます。一番手軽にできるのは何かに摑まり、斜めの腕立て伏せです。これなら心臓に負荷が掛かり過ぎません。猫背が防げ、服を着ても見た目に若くいられるでしょう。内緒ですが、私は今後、和服を着たいのです。男の和服姿もいいものです。果たして似合うでしょうか。いつか見てくださいね。

Dear my friends who are crazy about real health in daily life and great music.

　The simultaneous interpretation into English for our mutual understanding will be done after my breakfast in Japan time.

................................................

　Although humans are originally alone by nature, in fact, I have been living alone for a quarter of my life. I never thought I would be in such the environment, but this is the reality. Still, yesterday I went to listen to a live soprano concert at my favorite cafe "Sampo-michi". Depending on my thinking, being alone gives me the freedom to do whatever I want. However, I feel truly lonely every day.

　Since I don't have anyone to rely on or consult with, I have to maintain my physical health" which is my top priority, while at the same time avoiding "mental aging". Still, I am grateful for the positive influence that I have received from a lady recently. I write on Facebook every morning, and recently I have been helping to make my neighbors happy by playing piano accompaniment, which gives me a sense of purpose.

　As you recognize, the basis of health is diet. Generally, people tend to lose weight as they get older, but in fact, I am the heaviest since I was born. This is because my basic idea is that "we should not lose weight as we get older" and that losing weight means "Our internal organs will also become thinner and less functional." But because it's so delicious, I tend to eat too much (and drink too much at night due to lonely), which I regret. However, I am of the opinion that being a little overweight makes our voice more stable and singing resonates better. I'm sure abdominal breathing will come naturally.

　On the other hand, one of my daily tasks is "muscle training." I believe that "muscles are closely connected to our mental strength," and posture in particular is an expression of muscle, as well as facial expression. For this reason, I train my upper body along with my lower body, such as by walking. The easiest thing to do is to hold on to something and do diagonal push-up. This don't put too much strain on our heart. It will prevent us from slouching, and we will look younger even when wearing clothes. This is just between you and me and lamppost, but I would like to wear Japanese clothing in the near future. Men in Japanese clothing also look good. I wonder if it would suit me? Please take a look sometime in the near future.

　

火曜日に開かれる「のびのび健幸クラブ」に参加

　今日の午後１時３０分より３時まで「高齢者あんしんセンター倉賀野」が実施する「のびのび健幸クラブ」で汗を掻きました。指導者はあんしんセンターの女性職員２名です。

　最初に血圧測定に始まり、全員でウォーミングアップ、手足の筋力アップ、二つの歌を二つのグループに分かれて２小節ずつ歌ったりして、つられてしまいがちですが、これが良い脳活性化トレーニングです。みんなの体操も全員１５名程で行いました。

　場所は私の家の前にある集会所「ふるさと」です。このため近くて便利です。もう既に数回参加しました。８月5日まで概して火曜日に行われます。体操を通して、足の指など平素使わない動きがかなりあることが分かり、腹筋も鍛えられました。

　この運動クラブの目的は1、転倒予防、2、免疫力アップ、3、骨粗鬆症予防4、生活習慣病予防などです。実は、この会への参加は私にとって、いろいろの人とお会いでき、会話をする機会が生まれ、刺激をもらってとても良いです。今後も続ける予定です。

Dear my friends

　Today, from 1:30 to 3:00 p.m., we perspired at the "Relaxing Health Club" run by the "Kuragano Senior Citizens' Safety Center." The instructors were two lady staffs from the center.

　First, we took our blood pressure, then we all warmed up, strengthened our arms and legs, and sang two songs, two bars each, separated in two groups. It tend to be tempted, but this is good brain activation training. We also did NHK's gymnastic for everyone together with about 15 of us in total.

　The event was held at the "Furusato" meeting hall in front of my house. So this party makes it close and convenient. I've already participated a few times. It will be held on Tuesdays until August 5th. Through the exercises, I realized that there are a lot of movements that we don't normally use in daily life, such as our toes, and we also strengthened our abdominal muscles.

　The purpose of this health club are: 1. to prevent falls, 2. to improve immunity, 3. to prevent osteoporosis, and 4. to prevent lifestyle-related diseases. Actually, participating in this meeting is a great opportunity for me to meet various people, have conversations, and get inspired. I will continue participating in this meeting.

　

2週間ぶりにラジオ体操会に参加

　2週間、休みましたが、これから倉賀野町上４公園で行われる「ラジオ体操会」に行ってきます。

　ところで、私は2週間ほど額の痛みと、それに続いて左目が閉じてしまい、もう、好きな人の顔も見られず、一時的に人生に希望を失いかけました。しかし、治療が功を奏し、視力が回復し、もう大丈夫です。ご心配をお掛けしました。

　

　実は、偶然にも、ちょうどその期間、私のお気に入り日帰り温泉「吉井ドリームセンター」も改修工事で休館中でした。それが今日から再開したので、今日は久しぶりに愛車TTで行ってきます。全身をしっかり温め、スムースな血流をめざし、健康で目の見える有難さを再認識してきます。

Dear my FB friends who are crazy about health and great music

　I've had a two-week break, but now I'll participate in the radio gymnastics event held at Kuragano-town's Kami-4th Park.

　By the way, I had a pain in my forehead, and for about two weeks, my left eye would close, so I couldn't see the face of a lady I like and temporarily lost hope in my life, However, thanks to the doctor's treatment, my eyesight gradually improved and I'm no longer suffering. I am sorry that you worried me.

　In fact, by coincidence, during that same two weeks period, my favorite day-trip spa named Yoshii Dream Center, was also closed for renovations. Today it will reopen, so I'm going to go there on my beloved Audi TT Quattro after a long interval. I'm going to thoroughly warm up my whole body, get the blood circulation smoothly, and I am reminded of how grateful I am to be healthy and to have eyesight.

目標は・・・お腹が空くこと！

　午後６時から倉賀野駅の北に広がる鯉池まで往復ウォーキングをしました。夕方になると涼しくて歩きやすいです。目的はスムースな血流、及び夕食前に空腹にすることです。速度は散歩よりちょっと速めです。

　年齢を重ねたら「頑張り過ぎないこと」を肝に銘じてます。途中、出会った動植物を眺めつつ、故郷の景色を味わったり、良い空気を鼻から吸い、心身にストレスを掛けないことにしてます。

　私の家から写真の鯉池まで、およそ１．５Kほどで、今日は午前中のお遣いを含めると５Kほど歩きました。程よい疲れで、きっと良い夢が見られるでしょう。

Dear my friends who are crazy about health and great music

　At 6pm I walked to and from the carp pond situated the north of Kuragano-Station. It's cooler in the evening so easier to walk. The aim is to get the blood circulation smoothly and to make myself hungry before dinner. I walked at a speed a little faster than a stroll.

　As getting older, I've decided not to push myself too hard mentally and physically. Along the way, I enjoy the scenery of my hometown, breathe in the fresh air through the nose, and try not to put stress on my body and mind.

　It's about 1.5km, I guess, from my house to the carp pond in the photo, and including my morning shopping, I walked totally about 5km today. I'm just the ideal amount of tired, so I'm sure I'll have good dreams tonight, that means if possible you will be appeared.

鏑川の畔を藤岡まで気持ちよくウォーキング

　今日の午後、小春日和のような気候であったことから、ウォーキングしたくて身体がムズムズしてきました。このため、鏑川の土手を西南に向って１．５Kほど歩き、長くて歩きやすい新鏑川橋の歩道を行き帰り渡り【１K】、藤岡市の入り口までを往復しましたから、かかった時間は丁度１時間で、距離は４Kほどです。

　ご覧の通り、新鏑川橋の歩道は幅3ｍあり、歩道の両脇に欄干があるので交通の面からも安全です。しかも、この橋は水面から２０ｍほどの高さがあり、空気と景色が抜群に良いです。私は鼻呼吸を心掛け、４拍で吸い、４拍で息を口から吐きつつ歩きましたが、ちょっと考え事をすると自然の呼吸に戻ることもありました。ストライドは広めで、脈拍は８０位です。私の考えでは「健康をめざす運動はむやみに心臓を速く動かしてはなりません。」

　拙い体験ですが、音楽も本格的なステージで演奏すると、それなりに音色と表現に身が入ります。同様に、ウォーキングも景色など遠方がよく見え、歩きやすいコース上では、自然と姿勢や呼吸法も健康的になることを実感です。

　　

　この結果、今宵のビールは美味しくなりそうです。「こらっ、カッキーまた飲むのか」という声が聞こえて来そうです。他に楽しみがない私です。お願いです。今宵だけは特別にお許しください。それとも、いっしょに飲みに行きますか。

Dear my overseas friends who are interested in nature and great music

　This afternoon, the weather was, what we call, Indian summer so that I was itching to go for a walk. So I walked about 1.5km southwest along the bank of the Kabra River, crossed the long and easy walkway of the New-Kabra-River Bridge (500m), and went to the entrance of Fujioka-City, so it took exactly 1 hour and the round trip distance was about 4km.

　As you can see, the walkway of New-Kabra-River-Bridge is 3m wide, and there are railings on both sides, so it is safe from a traffic perspective. Moreover, the bridge is about 20m above the water surface, so the air and scenery are excellent beyond description. I tried to breathe through my nose, inhaling in four beats and exhaling in four beats, but sometimes I would return to natural breathing unconsciously when I thought about something. My stride was wide, and my pulse was around 80. I am of the opinion that, "our exercise aimed at improving health should not make the heart beat unnecessarily fast."

　It's my humble experience, when music is performed on a full-scale stage, the tone and expression become more concentrated. Similarly, when walking, if we can see the scenery in the distance clearly and it is on an easy walking course, our posture and breathing naturally become healthier.

　As a result, tonight's beer is going to taste better. I can almost hear someone say, "Hey, will you drink again, Kakki?" I have nothing else to look forward to. Please, just for tonight, please make an exception. Or would you like to go for a drink together?

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