Naupai laiin Exercise: I Hriat Tur

Naute i beisei tih i hriat chuan i rilruah zawhna tam tak a lo lang thin a ni lawm ni? Mi tam takin zawhna lian ber pakhat chu, "Hetih hun chhung hian exercise lak hi a pawi em?" Mi thenkhat chuan exercise lak hian an naute a tichhe dawn tih an hlau hle. Mi dangte chuan him taka exercise lak dan hriat an duh a. Chuvangin vawiinah hian naupai laia exercise lak dan tur i hriat tur te han sawi ila.

Engvangin nge naupai laiin exercise hi i tan a tha?

Exercise hi i naupai chhung zawnga hrisel taka awm theihna tur kawng tha tak a ni. Hei hi nangmah chauh ni lovin, i pum chhunga naupang tê tê tan pawh a pawimawh hle.

A awlsam zawngin, exercise dik taka i tih hian hlawkna tam tak a pe ang che, chungte chu:

• Hnung na leh taksa hahna a tiziaawm. Hetih hun chhung hian nu tam takin hnungzang na hi an tawk fo thin. Exercise hian nasa takin a thunun thei a ni.
• I posture dik taka vawng reng turin a pui che a ni. I naute a lo puitlin chuan i taksa balance a inthlak a, chuvangin i dinhmun a danglam thei a ni. Exercise hmangin i ti tha thei bawk.
• Stress a tiziaawm a, rilru a ti hahdam bawk. Hei hi hormone inthlak danglamna nena lo awm mood swing control nan a tha hle.
• Gestational diabetes , nu tam tak natna vei theihna a ti tlem.
• Nau neih leh nau neihna atana chakna leh chakna mamawh a tipung a ni. Inelna lian tak atana training ang mai a ni.
• Naute i neih hnuah i dam leh thuai thei a ni.

Tute nge exercise lak loh tur? Eng dinhmunah nge i fimkhur ang?

A tlangpuiin hmeichhe naupai hrisel tak chuan doctor thurawn hnuaiah exercise laknaah harsatna a nei lo. Amaherawhchu, hriselna lama harsatna engemaw i neih chuan exercise lak loh a tha ber. Hemi chungchangah hian doctor nen inbiakna neih a pawimawh hle.

Engtikah nge exercise i chawlhsan vek tur tih te, engtikah nge fimkhur takin exercise i tih tur tih te chu a hnuaia table hi en la.

Naupai laiin exercise him tak takte chu engte nge ni?

Okay, chuvangin i doctor hnen atanga phalna i lak hnua i tih theih tur exercise him leh hlawkthlak tak tak thenkhat han en ila.

Exercise awlsam leh him tak tak

Hengte hi exercise tha ber berte chu an ni:

• Brisk walking: Ni khatah minute 30 vel chak taka kal hi a tha hle.
• Swimming: Tuiah hian taksa rihna a tlahniam a, chu chu ruhkawr chungah pressure tlem zawk a awm tihna a ni. Hei hi exercise ropui tak a ni.
• Indoor stationary bicycling: Hei hi tlu hlauhawmna a awm loh avangin a him hle.
• Yoga leh Pilates: Nu naupai tan bik class-ah tel thin ang che.
• Light weight training: Thil rit lutuk chawi suh. I taksa ruhte chu light weight hmangin i tichak thei a ni.

Kegel exercise kan sawi tur hi engte nge ni?

Hei hi i tih ngei ngei tur a ni. Kegel exercise hi i pum hnuai lam ruh tichaktu exercise a ni a, chu chuan i bladder, uterus leh bowels (pelvic floor muscles) te a thlawp a ni.

Zun chhuah loh thut i tum niin han ngaihtuah teh. Hengte hi i pum hnuai lam ruh (muscle) tighten thin te an ni. Chu ruh te chu second 5 vel i tikhauh thei a, chutah chuan i ti hahdam thei bawk. Hetiang hian vawi 10 vel a zawnin ti rawh. Ni khatah vawi 5 vel tih tur a ni. Hei hian naute neih a awlsam phah ang a, naute i neih hnua i dam leh theih nan a pui bawk ang.

Birthing Ball hmanga exercise neih thin te

Hmeichhe naupai chu ball lian tak (birthing ball) chunga thu i hmu tawh ngei ang. Hei hi exercise i tih hian i posture leh core a tichak ang. I naute chu a dinhmun dik takah a ding thei bawk ang. Thil awlsam tak tak i ti thei a, chu chu a sir lehlamah rocking leh he ball-a chho leh chhoh te hi a ni.

Naupai laiin exercise lak loh tur

Nang leh i naute himna atan he hun lai hian heng thilte hi inthiarfihlim a tha ber.

• I taksa rihna tihtlem nan exercise: Naupai laiin hrisel taka taksa rihna tihpun hi thil pangngai a ni. Naute hrisel taka thanlenna chhinchhiahna a ni. Naute a pian hnuah chuan taksa rihna tihtlem chu sawn hla rawh.
• Tlu hlauhawmna tipung thei infiamnate chu pumpelh rawh: Skiing, sakawr khalh, leh tlang lawn. Bicycle pangngai khalh pawh hi i pum a lo seilian lai hian a hlauhawm thei hle.
• Taksa inzawmna thlen thei infiamna: Soccer, basketball, leh hockey ang chi infiamna hian pum chhunga a tlakbuak theihna a sang hle.
• Jumping leh jumping exercise: Hemi hun chhung hian i ruh (hormone inthlak danglam vang) a hliam tam zawk. Chuvangin high-impact aerobics leh kickboxing te hi pumpelh rawh.
• I hnungzang chunga mu chunga exercise lak: Minute tlemte chu a tha. Mahse, rei tak i hnungzang chunga mut chuan nausen pum lo thang lian chuan thisen kalna kawng lian tak (vena cava) a tikhawlo thei a, nang leh i naute thisen pekna chu a ti tlem thei a ni.
• Khua lum lutuk: Hmun lum lutuk, yoga lum ang chi exercise hi a tha lo. Tui tam tak in theihnghilh suh.

Exercise i tih laiin heng thilte hi fimkhur rawh.

Exercise program i tan dawn a nih chuan heng tips te hi hre reng ang che.

• Thawmhnaw: Thawmhnaw hlim lo leh nuam tak ha rawh. Support tha tak nei bra bun a pawimawh bawk.
• Kekawrte: I exercise tih tur nena inmil pheikhawk tha tak ha la.
• Chaw: Exercise i tih hma darkar khat tal ei tur a ni. Naupai lai hian ni khatah calorie 300 vel extra i mamawh a ni.
• Tui: Exercise i tih hma, exercise i tih lai leh i tih zawhah tui tam tak in thin ang che.
• Chhuak:Floor exercise zawha i tho chuan zawi zawiin ding rawh. Ding chhuak thut hian luak a tichhuak thei.

Engtikah nge exercise i chawlhsan ang a, doctor i hmuh ang?

Exercise i tih laiin a hnuaia symptoms te hi i neih chuan exercise kha bansan nghal la, i doctor nen inbia ang che.

• Vaginal bleeding emaw tui chhuak emaw.
• Lu na nasa tak emaw, mitdelna emaw.
• Pum natna danglam tak emaw, nausen pum natna emaw.
• Thâwk hahna nasa tak emaw, rilru natna emaw.
• I luak chhuak emaw, i muhil emaw a nih chuan.
• Kut, ke emaw, hmai emaw a hring nghal vek.

Exercise i tih laiin heng zinga pakhat tal i tawn chuan thil pangngaiah ngai suh. Damdawi lam thurawn zawng nghal rawh.