Naupai i ni em? Tichuan exercise chungchangah hian heng thilte hi i hriat a ngai a ni! (Naupai laia exercise lak) .

Naute i beisei tih i hriat chuan, "Hetiang hun chhung hian exercise ka la tur em?" Mi thenkhatin an hlau a, thenkhat erawh chuan exercise lak hi a tha an ti thung. Dik tak chuan naupai laia exercise lak hian i hriselna atan leh i naute hriselna atan hlawkna tam tak a nei a ni. Hemi chungchang hi vawiin hian han sawi ila.

Naupai lai hian engvangin nge exercise hi a tha tak tak?

I naupai chhung zawnga exercise neih fo hian hrisel taka i awm theih nan a pui mai bakah, ropui takin i inhriat theih nan a pui bawk ang. A awlsam zawngin, a hlawkna thenkhat chu hetiang hi a ni.

• Posture tha vawng reng rawh: I naute a lo seilian chhoh zel chuan an taksa balance a danglam thin. Exercise hian posture tha tak an neih theih nan a pui thei a ni.
• Hnung na leh hahna a reh: Nu tam tak chuan he hun chhung hian hnungzang na an nei thin. Tin, an chau hle bawk. Exercise hian hengte atang hian hahdamna nasa tak a pe a ni.
• Naupai laia zunthlum vei hi ven theih a ni: Mi thenkhat chuan naupai lai chauhvin zunthlum an vei thin. Gestational diabetes kan ti a . Exercise hian he hlauhawmna hi a tihziaawm thei tih finfiahna a awm.
• Stress a tihziaawm: Hetih hun chhunga hormone inthlak danglamna avang hian a chang chuan stress leh lungkhamna i nei thei. Exercise hi a solution tha ber a ni.
• Labour leh delivery atan stamina a nei: Nau neih leh nau neihnaah hian stamina tam tak a mamawh a ni. Exercise hian chu stamina chu a siam thei a ni.

Tute nge exercise thei? Tu nge ti thei lo?

A tlangpuiin, i naupai hmaa exercise i tih tawh a nih chuan, chutiang bawk chu tihdanglamna lian tham awm lovin i ti chhunzawm thei a ni. Mahse, inthlâk danglamna tê tê ṭhenkhat i siam a ngai mai thei. Entirnan, jumping leh running ang chi high-impact exercise atanga low-impact exercise-ah i inthlak a ngai mai thei.

Exercise i la ti ngai lo a nih pawhin hlauh tur a awm lo. I doctor i zawh hnuah , him takin exercise program i tan thei ang. Mahse, i tan tirh lai hian exercise hahthlak tak tak emaw, harsa tak tak emaw ti turin kal suh. Brisk walking leh swimming ang chi thil hi a bul tanna atan chuan a him ber.

Amaherawhchu, hriselna lama harsatna engemaw tak nei mi thenkhat tan chuan exercise hi thil tha a ni lo. Chutiang hunah chuan i doctor chuan eng emaw chen exercise kha bansan turin a hrilh mai thei che a ni.

Naupai laiin exercise him tak takte chu engte nge ni?

Hemi hun chhung hian exercise tam zawk hi a him a, fimkhur taka exercise i tih a, i thawhrim lutuk loh phawt chuan.

Exercise tha ber leh him ber berte:

• Tui hleuh
• Ka kal chak hle
• Indoor stationary bicycle hmanga kal a ni
• Certified instructor hnuaia tih low-impact aerobics tih a ni
• Yoga emaw Pilates emaw a ni thei
• Light weight hmanga chakna training exercise neih thin

Heng exercise te hian hliam hlauhawmna a nei tlem a, taksa pum pui a thawk a, naute pian hnuah pawh chhunzawm theih a ni.

Exercise hman dan awlsam tak tak thenkhat

1. Stretching tih hi a ni

Exercise hma leh i tih zawh hnua hetiang stretch awlsam tak tak tih hian i taksa ruhte chu a inthlak danglam thei ang.

• Neck rotation: I kawr leh i kekawrte chu thlah la, i lu chu hniam rawh. Tichuan i lu chu ke dinglam lamah her kual la, a laiah kir leh la, chutah chuan i ke veilam lamah her kual leh rawh.
• Shoulder rotation: I ke pahnih chu hmalam pan la, chunglam hawiin, rawn hruai kir leh la, hnuai lam pan rawh.
• Leg swings: I ke zau taka phar chungin leiah thu la, i ke chu chung leh hnuai lamah swing rawh.

2. Kegel Exercise neih dan tur

Hei hi exercise pawimawh tak a ni. I uterus, bladder leh bowels thlawptu muscle te a tichak a ni. Nau neih tura inbuatsaihnaah leh nau neih hnua dam lehna kawngah a \angkai hle.

3. Birthing Ball Exercise neih dan tur

Hei hi exercise ball pangngai aiin ball lian zawk, nghet zawk a ni. A chunga thut chuan i dinhmun leh i pum ruhte a tichak ang. I naute chu a dinhmun dik takah a ding thei bawk ang.

Naupai laia i tih ngai loh tur thilte

Hemi hun chhung hian exercise leh activity thenkhat chu nang leh i naute tan pawh a pawi thei hle.

• I taksa rihna tihtlem nan exercise: Hetih hun chhung hian i taksa rihna chu hrisel takin a pung tur a ni. Naute i neih hnua i taksa rihna tihtlem dan tur i ngaihtuah tur a ni.
• Pum hliam thlen thei infiamna: Football leh basketball ang chi infiamna hian pum hliam a thlen theihna a sang hle. Chuvangin hengte hi pumpelh ngei ngei tur a ni.
• Tlu thei thil: Skiing leh sakawr khalh ang chi thilte hian balance tha tak a mamawh a ni. Hengte hi risky tak a ni a, a chhan chu i pum a lo lian chhoh zel chuan balance a tlahniam thin. Bike pangngai khalh pawh hi a risky deuh thei bawk.
• Exercise hah lutuk: Exercise i tih hian thaw hahdam lova i tawng dan pangngaiin i tawng thei tur a ni. I theih loh chuan i thawhrim lutuk tihna a ni.
• Jumping leh jumping exercise: Hetih hun chhung hian ruh (joint) a lo hrual avangin hliam a awm theihna a sang zawk.
• I taksa lum lutuk nia inhriatna tur thil: A lum lutuk hi i naute tan a tha lo. Chuvangin ni lum laia exercise i tih chuan zing emaw zan emaw ang chi hun thlang rawh. Hot yoga ang chi thil hi pumpelh rawh. Tui tam tak in thin ang che.
• I hnungzang chunga mu chunga exercise lak: Minute tlemte chu a tha. Mahse, i nausen pum a lo seilian chhoh zel chuan i hnungzang chunga mu hian i naute thisen kal chu a tibuai thei a ni. Chuvangin, minute tlemte aia rei i hnungzang chunga mut loh tur.

Exercise tihtawp hun tur leh doctor nen inbiakna neih hun tur

Exercise hi mi zawng zawng tan a tha. Mahse i taksa signal ngaihthlak a pawimawh zawk. A hnuaia symptoms te hi i neih chuan exercise kha bansan nghal rawh.