Inchhung hna hi a tawp ngai lo. Mahse, hnungzang natna nei reng chungin he hna hi thawh chu engtiang chiahin nge a harsat? A châng chuan, hna tê tê thawh pawhin hnungzang a ti na thei . Thil awlsam tak tak, thil tlemte phelh te, in sawp te, car atanga naute lak chhuah te pawh hian natna nasa tak a thlen thei a ni. Mi tam tak chuan hei hi thil pangngaiah an ngai a, mahse chutiang chu a ni lo. Nitin kan hnathawh danah tihsual tenau te hi he hnungzang na hi a thlen fo thin. Mahse lungngai suh, kan hnathawh dan hi tlem kan thlak danglam chuan kan hnungzang chhiatna chu a tlem thei ang berin kan hrisel thei ang. Heng thilte hi dik taka tih dan tur i lo en ang u.
Weight i chawi hian heng tihsual te hi ti suh!
In lama thil rit tak tak kan chawi ngai hun kan nei vek a. Gas cylinder emaw, tui khat bucket emaw, ei tur bag khat emaw pawh a ni thei. Mi tam takin an tihsual lian ber chu dinglam atanga rit phurh chhuah, an hnungzang chunga innghat hi a ni . Chutianga tih chuan vertebrae leh an inkar disc-te chu pressure nasa lutuk a siam a ni.
Okay, chuti a nih chuan engtin tak nge weight i chawi?
- Khup bulah khin rawh: Chair-ah i thu angin han mitthla teh. I thil i chawi duh chu a hnaih thei ang bera kal la, i ke chu a inhlat deuh deuh a, leiah nghet takin dah la, khup lamah ben la, i hnungzang chu dinglam hawiin dah rawh.
- I taksa hnaih zawkah phurrit rawn hruai rawh: I chawi zawh hnuah i taksa hnaih thei ang bera rawn hruai rawh. I taksa atanga phurrit phurh chhuah hian i hnungzang ah stress nasa tak a siam thin.
- I hnungzang kha tikehsawm suh: Buhfai i chawi laiin i hnungzang leh hawi nghal vat suh. I hnungzang tan a chhe hle mai. I hawi a ngai a nih chuan i taksa pum chu chu lam hawiin her la, i ke hmangin.
A pawimawh ber chu i hnungzang a stress tihziaawm hi a ni tih hre reng ang che. I ke hna thawk la, i hnungzang ni lovin. I ke ruh chak tak takte hmangin rit phurh chu chawi sang rawh.
Ding chungin kan hnungzang kan exercise tur em ni?
Hun rei tak ding reng hi i hnungzang tan a tha lo tih i hria em? Mahse, a châng chuan chaw kan siam lai te, buhfai kan sil lai te, thawmhnaw kan ironing lai te hian kan ding a ngai ṭhin. Kan hnungzang ruh tichak turin exercise tlem tal kan tih theih chuan engtiang chiahin nge a nuam ang?
Hei hi a awlsam hle. Sink bula i awm laiin, dish sil emaw, ha i sil emaw ang chi, ke pakhata ding tum ang che. I balance hloh duh i neih chuan sink chu chelh tlat rawh. Ke pakhatah second 30 vel ding la, chutah chuan ke dangah ding rawh. Hei hi a inthlak danglamin ti rawh.
He thil awlsam tak hian i pum leh i hnungzang hnuai lam a hahdam theih nan a pui ang che.Core muscle te tihchakna. Heng ruhte hi an chak chuan ruhro (spine)-a puihna pek chu a pung chho zel a ni. Hei hian hnungzang lama harsatna neih theihna a tlahniam tihna a ni.
Inchhung hna i thawh laiin i hnungzang ven dan tur
Tunah chuan i hnungzang tichhe lo zawnga nitin hnathawh dan tur i lo en ang u. Heng inthlak danglamna tenau te hi i nunah i dah tel chuan hnungzang natna nei lo tura tanpuina lian tak i hmu ang.
| Hna thawh mekte chu | I hnungzang ven dan dik tak |
|---|---|
| In chhung chu sweeping/Vacuming hmanga tihfai | I hnungzang arched chungin hmalam pan suh. Chu ai chuan i rilru chu hmalam hawi deuhin ding la, i hnungzang chu dinglam hawiin ding rawh . I hnungzang aiah i ke hmang la, hmalam leh hnunglam pan rawh. Sipai ang maiin ding nghet rawh. |
| Chaw siam / thawmhnaw ironing hunah | Hun rei tak chhung hmun khatah ding suh. I ke chu tlem inthlau takin ding rawh. A theih chuan ke pakhat chu thil sang tak, stool te tak te ang chi chungah prop up rawh. Minute 10-15 danah position thlak thin ang che. |
| Naupang pakhat car atanga hruai chhuah | Hma lam seat atang chuan i kut phar suh la, i naute chu hnunglam atangin la chhuak suh. Chu chu i hnungzang tan a tha lo hle mai. Chu ai chuan car atang chuan chhuak la, kawngkhar hnung lam hawng la, i naute bulah thu la, i chhuah hmain i naute chu i taksa hnaih takah chawi sang rawh . |
| Lei atanga thil i lak chhuah hunah | I hnungzang ah innghat suh. I khup ben la, thil i lak lai chuan i hnungzang chu dinglam hawiin dah rawh . A theih chuan balance atan kut pakhatin dawhkan ang chi thil chu chelh la. |
I hnungzang na hi a awm reng em?
Heng tips i zawm hnua i hnungzang natna a reh loh chuan, emaw, nitin a zual zel nia a lan chuan ngaihthah suh. He natna hi damdawi lam thil dang a awm thei bawk. Chuvangin, i chhungkaw doctor (GP) emaw, ruh lama mithiam (bone specialist) emaw pan nghal tur a ni. An enfiah ang che, i natna chhan dik tak an zawng ang a, a tul anga enkawlna an pe ang che. A châng chuan, physiotherapy ang chi enkawlna a ngai thei bawk.
Take-Home Thuchah a ni
- Thil rit i chawi dawnin i hnungzang ni lovin i khup lamah ben rawh. I ke chak tak kha hmang fo ang che.
- Eng thil pawh i chawi emaw i phur emaw , i taksa hnaih thei ang berah vawn tlat rawh. I taksa atanga hla taka vawn hian i hnungzang a ti na zawk.
- Hun rei tak chu dinhmun inangah awm suh. Chaw i siam lai emaw, hnathawh lai emaw chuan minute 15-20 danah i dinhmun thlak thin ang che.
- Dish sil emaw, ha sil emaw laiin ke pakhata ding tum la, i core muscles te chu tichak rawh.
- Heng zawng zawng karah pawh i hnungzang natna a la awm reng emaw, a zual emaw chuan doctor pan ngei ngei tur a ni. Mahni inenkawl suh.
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