Mi tam tak tan chuan ‘weight lifting’ emaw ‘ strength training ’ tih thumal hi thil boring leh harsa tak angin an rilruah a lo lang thin. ‘Gym ka kal leh a ngai’ tih i ngaihtuah hun hi chhiar sen loh a awm. Mahse, dik taka i tih chuan i taksa tan chauh ni lovin, i rilru tan pawh a tha tih i hria em? A nihna takah chuan hremna a ni lo, i taksa tana thilpek i pek a ni. Heng chakna tipungtu exercise te hi eng nge an nih, eng hlawkna nge a pek tih te, bo lo leh nuam ti taka tih theih dan tur te hi han thlir ila.
Engvângin nge chakna training hi a pawimawh êm êm?
A awlsam zawngin, hei hi i taksa ruh tichaktu exercise eng pawh a ni. Hei hi dumbbells chawi a ni thei a, push-up ang chi bodyweight exercise ang chi pawh a ni thei bawk. Chumi hlawkna chu a nasa tak zet a ni.
Ngaihtuah teh, kan tar chhoh zel chuan kan taksa thau thau (lean muscle mass) chu a tlahniam zauh zauh thin. He taksa ruh hloh hi siam thar lehna tura engmah kan tih loh chuan kan taksaa thau awm zat chu a pung zawk a ni. Hei hi strength training hi a solution tha berna hmun a ni.
Heng exercise te hian i taksa ruh (muscle mass) chu a vawng reng thei ang. Chu mai ni lovin,:
- Taksa thau a tihtlem : Muscle mass a san chuan taksain calorie a hal (metabolism) rate a sang chho zel a. Hei hian i ding reng lai pawhin calorie i hal tam zawk tihna a ni.
- I taksa rihna tihtlem nan a pui: Thau i tihtlem a, thau i tihpun chuan i taksa rihna hrisel tak neih a awlsam zawk.
- Ruh a tichak: Heng exercise te hian ruh density a ti sang a, osteoporosis ang chi natna vei theihna a ti tlem bawk.
- Nunphung a titha : Thawhrimna leh chakna i neih chuan nitin hna awlsam takin i thawk thei a ni.
- Hun rei tak chhunga natna enkawl dan: He exercise hian zunthlum, thinlung natna, leh ankylosing spondylitis , hnungzang na leh ruh natna thlentu ang chi natna te pawh a enkawl thei bawk.
Okay, chuti a nih chuan engtin nge passion nen hei hi i tih theih ang?
Weights chawi hi a tan chuan a harsa deuh thei. Hei hi i taksain thawhrimna a thiam loh vang a ni. Mahse hun kal zelah chuan a awlsamin a nuam zawk hle. Heng inthlak danglamna te te hi i workout routine-ah i dah tel chuan i duh ve ngei ang.
| Eng nge tih tur (The Tip) . | A Hlawkna chu |
|---|---|
| Warm-up a ni | Workout i tan hmain minute 5-10 vel jogging emaw, aerobic exercise light tak tak, i thawmhnaw tichaktu i tih hian i taksa peng hrang hrangah thisen kal a tipung ang a, hliam i neih theihna a ti tlem ang. |
| A theih ang anga rit tlem thei ang berin tan la rawh. | Ni hmasa berah chuan thil rit phur turin kal suh. Reps 12-15 chhunga awlsam taka i chawi theih tur weight hmangin tan la rawh. I chakna a san chhoh zel chuan i rihna chu zawi zawiin i tipung thei a ni. |
| I thianpa nen inzawm rawh. | Exercise i tih mai mai avanga i bo emaw, i ngaihtuahna a tihbuai emaw chuan i thianpa nen inzawm rawh. Chu chuan motivation nasa tak a pe ang che. In tanpui thei ve ve. |
| Set inkar ah chawlh hahdam tha rawh. | Tih chhunzawm zel ai chuan exercise set khat i tih zawh hnuah minute khat vel chawlh la. Hei hian i taksa ruhte chu a chau lutuk loh nan a veng ang. |
| I hla duh zawngte ngaithla rawh. | I duhzawng leh rhythm chak tak nei hla ngaihthlak hian exercise hi a ti nuam zawk thei a ni. Boost tha tak a pe ang che. |
| Recovery day hmang rawh. | Kar khat chhunga nitin rit phurh hi a tha lo. Exercise ni hnih inkarah ni khat tal chawlh hahdam rawh. Hei hian i taksa chu taksa ruh chau tawhte siam that leh chakna tihpun nan hun a pe a ni. |
Hei hi nangmah ngeiin i enkawl tur thil a ni!
A pawimawh ber chu he exercise hi hremna anga ngaih ni lovin, mahni inngaihsakna anga ngaih hi a ni.
Hei hi i taksa i nawr nasat lutuk hian, emaw, midang nena i in tehkhin hian a boring thin. Arya hian kilo 50 a chawi thei ang tih ring suh, kei erawh chuan kilo 10 pawh ka la chawi thei lo.Mi tin chakna leh taksa hi a inang lo vek. Mahni zinkawng zawh la, i hmasawnnaah hlim takin awm rawh. Tichuan hei hi i hlim tak tak leh nitin tih tur i phur em em a ni ang.
Hun rei tak chhunga damdawi lam harsatna, natna khirh tak avanga chau lutuk i neih chuan he exercise chi hi i tan hmain i doctor nen inbiakna neih hmasak phawt ang che. Ani emaw, physical therapist emaw chuan eng exercise nge i tâna ṭha ber tih leh i tih dân tûr chiang takin a hrilh thei che a ni.
Take-Home Thuchah a ni
- Strength training hi taksa ruh siamna atan te, taksa rihna enkawl nan te, ruh tihchakna atan te a pawimawh hle.
- Warm up fo la, i tan tirh hian light weights hmangin tan la rawh. Ni hmasa berah chuan thil tam lutuk ti ngai suh.
- Hei hi i thianpa nen in inhmukhawm a, i hla duh ber berte ngaihthlak hmangin nuam i ti thei ang.
- Exercise ang bawkin i taksa ruhte chawlhna (recovery) pek hi a pawimawh hle bawk.
- Hun rei tak chhunga damdawi lam harsatna i neih chuan exercise program eng pawh i tan hmain doctor rawn hmasa phawt ang che.
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