Cancer enkawl hi zinkawng awlsam a ni lo. Hetih hun chhung hian i taksa chu a chau hle dawn a, chawlh hahdam a ngai a, a dam theih nan hun i pek a ngai bawk. Mahse, i rilru hahdamna ni-ah exercise tlem tal i tih theih chuan danglamna nasa tak a thlen ang. Hei hian i rilru leh taksa chakna nasa tak a pe ang.
Research pawhin exercise neih tlem hian cancer vei te chu a ti hahdam thei a, a ti hahdam zawk thei tih hmuhchhuah a ni. Enkawl laia exercise i tih hian i taksa chakna leh chakna (stamina) a vawng reng thei bawk a, hei hian enkawl lai leh enkawlna hnuah pawh i rilru a hahdam thei a ni.
Hei hi exercise tan hmaa tih ngei ngei tur a ni!
Cancer enkawl lai hian exercise i ngaihtuah a nih chuan i doctor nen inbiakna neih hmasak a pawimawh. Mi zawng zawng dinhmun a inang vek lo. I doctor chauh hian i cancer chi hrang hrang, i enkawl dan (chemotherapy emaw radiation therapy ang chi), leh operation i neih tawh leh neih loh (mastectomy ang chi) a zirin eng exercise chi nge i tana tha ber, eng chen nge i tih tur tih leh eng nge i pumpelh tur tih chiang takin a hrilh thei che a ni.
A pawimawh ber chu i taksa tana him leh tha tur atanga bul tan hi a ni. Thutlukna siam ngai suh la, nangmah chauhin exercise la tan rawh.
I doctor chuan physiotherapist hnenah a refer thei che a, chu chuan i taksa nena inmil exercise plan chiang zawk a siam thei ang.
In lama i tih theih exercise awlsam, chakna siamtu exercise 3
Gym kal a ngai lo, mahni taksa rih zawng hmanga in lama exercise awlsam tak tak i tih theih tur a awm. Chungte chuan i taksa chakna a tipung bakah flexibility a tipung thei bawk.
1. Thutthleng Side Bends
Hei hian i core mobility a ti tha ang a, chu hmuna muscle te chu a tichak thei bawk ang.
- A hmasa berin chair-ah hahdam takin thu rawh.
- I kut chu i rilru hmaah dah la, i kut zungtang inzawm khawm rawh.
- Tunah chuan zawi zawiin i kut pahnih chu i lu chungah ding takin chawi sang rawh.
- Chutiang chuan i kut chu chawi sangin, zawi zawiin dinglamah innghat rawh. I theih ang tawk chauhvin bend rawh. Tih tum lutuk suh.
- Ding nghet leh la, a hmaa i awmna hmunah lo kir leh rawh.
- Tichuan veilamah pawh chutiang bawk chuan bend rawh.
Hetiang hian a sir lehlamah vawi 5 atanga vawi 7 vel tih tur a ni. Chutiang chuan round 1 emaw 3 emaw i ti thei. I chau a nih chuan tlem chauh ti la, chawlhsan rawh.
2. Lunges (Lunges) a ni
Hei hi i hip leh ke tichak turin exercise tha tak a ni. I pum leh i hnungzang ruh te a tichak bawk a, i posture leh core strength a tichak bawk.
- A hmasa berin ding nghet rawh. I ke chu i hip nen parallel-in dah la, tlem a inhlat rawh. I kut chu i hip sir lehlamah dah la.
- Tunah chuan ke pakhat hmangin hmalam pan rawh.
- I ke hmalam khup chu ben la, i kekawrte chu lei nen a inmil thlengin hnuai lam pan rawh.
- Chutiang chuan pathum thleng i chhiar thlengin chelh la, chutah zawi zawiin i awmna hmunah chuan kir leh rawh.
- Tunah chuan ke dang pawh chutiang bawk chuan ti ve rawh.
A tir lamah chuan a sir lehlamah vawi 3-5 vel tih tur a ni. I chak chhoh zel chuan repetition i tipung thei bawk. Khup na i neih chuan hetianga i tih hian fimkhur hle ang che, a nih loh leh i doctor zawt rawh .
3. Step-Ups tih dan tur
Stairs thlawhna ang maia hmun sang takah step khata chhoh chuan i hip leh kea functional strength siam turin a pui ang che. Hei hi bus-a chuang emaw, in lama stairs chhoh emaw ang chi thil atan a \angkai thei hle. Enkawlna avanga i kal tam thei lo a nih chuan tuar theihna siam turin a pui thei bawk.
- Box te tak te hmaah ding la, a nih loh leh staircase hnuai lam step hmaah ding rawh.
- Ke pakhat chunglam hawiin ladder-ah chuan chho rawh.
- Tichuan ke dang chu chawi sang la, stairs chho ang maiin.
- Tunah chuan zawi zawiin ke pahnih chu leiah dah thla la, pakhat khatin.
A tir lamah chuan ke pakhatah 3-5 repetition atanga tan tur a ni. Hun kal zelah chakna i neih chhoh zel angin repetition te chu tipung rawh.
Exercise kan tih huna kan hriat reng tur pawimawh dangte
| Thudik | Hrilhfiahna |
|---|---|
| I taksa chu ngaithla rawh. | I chau emaw, nuam lo emaw i tih chuan exercise la turin nawr luih suh. Hahchawl. I taksain signal a pek che chu hrethiam rawh. |
| Zawi zawiin tan rawh. | Hun rei lote atanga tan la, minute 5-10 vel ang chi. Tichuan zawi zawiin a hun chu tipung zel ang che. Vawi khatah rei tak kal suh. |
| Tui tam tak in thin ang che. | Exercise i tih hma, exercise i tih lai leh i tih zawhah tui tam tak in thin ang che. I taksa chu tui tlakchham tir suh. |
| Natna i hriat chuan titawp rawh. | Natna nasa tak, luak chhuak, rilru na, thawk harsatna nasa tak i neih chuan exercise kha bansan nghal la, doctor ko rawh. |
Cancer enkawlna hun harsa tak karah hian i taksa enkawl leh hmangaih a pawimawh hle. Exercise tlemte pawh hian i rilru leh taksa tan thil tam tak a ti thei a ni. Chuvangin i doctor nen inbia la, a tlem berah tan la la, i theih ang tawkin leh i theih ang tawkin bul tan rawh.
Take-Home Thuchah a ni
- Cancer enkawl laia exercise lak hian rilru leh taksa hriselna atan hlawkna tam tak a nei a.
- Exercise program eng pawh i tan hmain doctor hnen atangin phalna la hmasa phawt ang che.
- I taksa chu ngaithla rawh. Zawi zawiin tan la, zawi zawiin exercise i tih zat chu tipung rawh.
- Natna, hah lutuk emaw, natna lan chhuah dan danglam emaw i neih chuan exercise kha bansan nghal la, doctor thurawn la rawh.
- In lama exercise awlsam tak tak i tih theihte pawhin i chakna leh chakna siam ṭhat lehna kawngah kawng thui tak a zawh thei a ni.
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