Darthlalang hmaa kal a, "Aw, ka taksa hi a thau deuh a, ka taksa rihna tihtlem a ngai" tia ngaihtuah thinte zinga mi i ni em? Chutianga i ngaihtuah chuan internet-ah ‘12 Week Bodybuilding’ tih ang chi programme i hmu thin a ni lawm ni? Chutiang programme lar tak pakhat chu ‘Body for Life’ tih hi a ni. A lehkhabuah hian hmân laiin mi thau tak tak, chuta ṭang chuan an taksa a ṭhat chhoh lai thlalak a awm a. A hmuh hian tu pawhin duhna a siam thin. Chuvangin vawiinah hian eng nge a nih tak tak, a sawi chu a dik em, i tan a tha em?
‘Nunna atana Taksa’ tih hi eng nge ni? Eng thutiam nge a siam?
A awlsam zawngin sawi ila, ‘Body for Life’ hi kar 12 chhung awh tur programme a ni a, exercise nasa tak leh ei leh in bik a inzawm khawm a ni. He programme siamtu hian a dik taka i zawm chuan kar 12 chhungin i nunah taksa tha ber i nei thei tih a sawi.
Hei hi a bulpui ber chu miten result an hmuh thuai hian thil an tih chhunzawm zel duh zawk tih hi a ni . Chu chu, i thawkrim a, i taksaah inthlak danglamna i hmuh thuai chuan, i tih belh duh zawk tihna a ni.
He programme-ah hian thil pawimawh pahnih a awm a, chungte chu:
1. Diet control: Ni khata chaw lian 3 ei ai chuan chaw te 6 ei tur a ni.
2. Exercise: Kar khatah ni 6 chhung chak takin exercise la.
He thu i hriat hian thawhrimna tlem a mamawh dawn tih i hrechhuak a ni lawm ni? Hei hi chipchiar zawkin han thlir ila.
Engtin nge ei leh in tur hi tihfel a nih? Eng nge ei theih leh ei theih loh?
He programme-ah hian ni khatah chaw te te 6 ei turin an ti che a ni. A chhan chu chaw tlemte, chaw ei tam hian i thisen sugar level a ti nghet a, i chakna a ti sang a, vawi khata riltam leh ei tam lutuk loh nan a veng bawk.
Chaw ei apiangin protein thenkhat leh i kutphah ang vela lian carbohydrates thenkhat i ei tur a ni . He diet hian thau a tlem hle.
A pawimawh ber chu thlai chi hnih tal i eitur ah telh la, ni khatah tui glass 10 tal in tur a ni.
Mahse heng zawng zawng inkarah hian kar khatah "free day" khat i hmu thin. Chumi ni chuan i duh duh i ei thei ang.
He programme chhunga i ei theih leh ei theih lohte chu a hnuaia table hi en la.
| Chaw ei phalsak | Chaw ei loh tur |
|---|---|
| Sa thau lo, sangha | Bacon, bawnghnute thau tak, sausage te |
| Thlai leh thlai chi hrang hrang | Sa deep-fried a ni |
| Chhang, pasta, alu te pawh a awm | Sugar leh artificial foods - cake, cookies, candy te |
| Carbohydrates hrisel tak tak a awm | Rice dum, chips, soda te pawh a awm bawk |
| Thau tlem nei bawnghnute atanga siam | Butter, margarine, mayonnaise, coconut oil, bawnghnute atanga siam thau tamna te |
Hei hian engzat nge thawhrimna a mamawh? (Thawhrimna Level) 1.1.
Hei hi thawhrimna sang tak nei programme a ni. Thumal a awm lo.
- Chaw ei tur ruahmanna: Ni khata chaw vawi 6 ei hian ruahmanna siam lawk a ngai tihna a ni. Hei hi hnathawhna hmuna kal emaw, buai emaw tan chuan a harsa deuh thei. Mahse, he program hian ni khatah vawi hnih protein shake emaw nutrition bar emaw i hman theih avangin a ti awlsam deuh thei a ni.
- Exercise: Hei hi a harsa ber a ni. Kar khatah ni 6 chhung exercise i tih a ngai .
- Ni 3 chhung: Minute 45 chhung weight training nei rawh.
- Ni 3: Minute 20 chhung high-intensity cardio tih tur a ni.
Hei hian hei hi ei leh in mai ni lovin, nunphung tidanglam thei program khauh tak a ni tih a tilang a ni.
He programme hian eng hlawkna leh hlauhawmna nge a neih?
Awle, tunah chuan he programme hi damdawi lam thlirna atanga kan thlir chuan a tha leh tha lo chu eng nge ni tih i en ang u.
Pros
- Lose weight: A bulpui ber chu a dik a ni. Chu chu calorie i ei zat tihtlem a, exercise hmanga i hal zat tihpun tihna a ni. If you do this correctly , i taksa rihna a tlahniam ang a, taksa ruh i siam ang.A thleng thin.
- Hriselna lama harsatna: Thau tihtlem hian, engti kawng pawhin, zunthlum, thisen sang, leh thinlung natna ang chi natna te hi a veng thei a, a thunun thei bawk.
- Appetite control: Chaw ei tam hian riltamna rilru a tihziaawm thei a, chu chuan ei tam lutuk loh nan a pui thei bawk.
Risk & Concerns awm thei te
- "Free Day": Hei hi thil tha tak angin a lang thei a, mahse mi thenkhat chuan he free day-ah hian kar khat chhunga an ei loh zawng zawng ei vek tura thlemna an tawk mai thei. An tih chuan kar khata ni 6 chhung zawng an thawhrimna rah chu an hloh thei a ni.
- Protein tam: He eitur hian a tlangpuiin protein a pai tam zawk. If you have a health condition, such as kidney disease , hetiang hian protein tamna ei tur i tan hmain i doctor nen in inbia ngei tur a ni .
- Nutritional deficiencies: Ni khata thlai chi hnih chauh ei hi a tawk lo mai thei, vitamin, mineral leh fiber thenkhat a tlakchham theih avangin.
- Cardio exercise tling lo: American Heart Association chuan kar khatah minute 150 chhung aerobic activity moderate-intensity neih a rawt a. Mahse, he program hian minute 60 (20x3) chhung high-intensity exercise a huam a, chuvangin a rawt aia tlem a ni thei.
Take-Home Thuchah a ni
- ‘Body for Life’ hi diet control leh intense exercise te inzawmkhawmna programme a ni a, inpekna sang tak a ngai a ni.
- Hei hi dik taka i zawm chuan i taksa rihna i tihtlem thei a, taksa ruh i siam thei bawk. Mahse, thawhrimna nasa tak a ngai dawn a ni.
- Nun buai tak nei emaw, exercise ngaina lo tan emaw chuan hei hi zawm zel chu thil harsa tak a ni thei.
- Zunthlum, kal natna emaw, hriselna lama harsatna dang emaw i neih chuan he program hi i tan hmain doctor rawn hmasa phawt ang che.
- Chaw ei tur i ruahman a ngai dawn a, i buatsaih a ngai dawn a, exercise atan hun i ruat a ngai dawn avângin, chu chu i nun dân nêna inmil em tih ngun takin ngaihtuah rawh.
- Hetiang program i tan dawn hian vawi khatah tan nasa lutuk suh la, zawi zawiin i taksa chu acclimate rawh. I chau nia i hriat chuan chawlh hahdam la. I taksa thu ngaihthlak a pawimawh.
💬 Comments (0)
Comment a la awm lo. Hetah hian i comment hi a vawikhatna atan add rawh.
I comment kha add rawh