Office chair-a nilengin hna i thawh hnuah hnungzang na i nei em? A nih loh leh inchhung hna i thawh lai emaw, thil rit tak tak i chawi lai emaw hian hnungzang na i nei em? Hei hi a nihna takah chuan tunlai mi tam takin kan harsatna tlangpui a ni. A chang chuan he hnungzang na avang hian kan nitin hna mumal takin kan thawk thei lo. Mahse, hei hi a chinfelna tha ber chu keimahni taksa chhungah a ni tih i hria em? Chu chu kan taksa peng lai tak, chu chu ‘Core’ tihchakna tur a ni.
He Core hi eng nge ni?
Mi tam tak chuan ‘core’ an tih hian pum chhunga six-pack chauh an sawina niin an ngai. Mahse chu aia complex zawk chu a ni. A awlsam zawngin, core hi kan taksa peng hrang hranga taksa peng hrang hrang (muscles system) a ni. Kan taksa tikhauhtu natural belt ang mai a ni.
Hei hian heng taksa peng hrang hrangte hi a huam ber a ni:
- Abdominal muscles: Hma lam, hnunglam leh sir lama thau awmte.
- Lower back muscles: Kan ruhro puitu thau te.
- Pelvic leh hip muscle: Pelvis leh hip ruh inzawmkhawmtu muscle.
Ngaihtuah teh, heng ruh zawng zawng hi an inzawm khawm chuan kan ruhro chu venhimna leh nghetna a pe a ni. Kan ding a, kan thut a, kan kal a, rit kan chawi hian kan taksa hi heng core muscle te hian a dinglam leh chakna a vawng tlat a ni.
Core tihchakna hian eng hlawkna nge a neih?
Core tihchak hian hnungzang natna a tihziaawm mai bakah thil dang a ti lo.
- Back pain venna: Core chak tak neih hian kan ruhro tan natural brace angin hna a thawk a. Hei hian hnungzang a pressure a tihziaawm a, natna leh hliam tam tak awm theihna a ti tlem hle.
- Posture Dik: Hun rei tak chhung hmun khata kan awm hian hriat lohvin kan slouch thin. Core chak tak neih hian kan taksa a dinglam theih nan a pui thin. Chuvangin i posture chu mawi tak leh dik takin i vawng reng thei a ni.
- Taksa balance leh stability tihpun: Nitin hnathawhnaah, entirnan, bag ken emaw bus-a ding emaw-a balance neih nan core hi a pawimawh hle.
- Rilru hriselna: Pilates ang exercise-ah hian thawk leh che vel a ngaih pawimawh ber. Hei hi ngaihtuahna (meditation) ang a ni. Hei hian stress leh anxiety ang chi conditions control nan a pui thei bawk .
Chuvangin he core tihchakna kawng tha ber leh lar ber pakhat chu Pilates hi a ni.
Pilates exercise awlsam tak tak 3 in lama i tih theih
He exercise i tih hma hian yoga mat ang chi thil hi leiah dah hmasak a pawimawh.Tin, heng exercise zawng zawng i tih lai hian i thawk dan pawh a bik takin ngaihven rawh. Thâwk la la, zawi zawiin thawk chhuak rawh. Hei hian i core muscle te chu a activate tha thei ang.
Pawimawh: Hriselna lama harsatna i neih tawh, hnungzang hliam, kawng na emaw, tun hnaia operation i neih emaw a nih chuan he exercise hi i tan hmain doctor rawn hmasa phawt ang che.
1. Bridge exercise neih a ni
Hei hi i core tan pawh exercise tha tak a ni a, chubakah i hnute leh i hip muscle te tan pawh exercise tha tak a ni.
| Step hrang hrang | Tih dan tur |
|---|---|
| Step 1. A rilru a hah lutuk chuan a rilru a buai em em a | Leiah mu la, khup ben la, ke hip-width inhlat rawh. I kut chu i sir lamah leiah dah rawh. |
| Step 2. A rilru a hah lutuk chuan a rilru a buai em em a | Thâwk la la. I thawk chhuah rualin i pum ruhte kha khauh takin tikhauh la, zawi zawiin i hip leh i hnute kha han chawi sang rawh. |
| Step 3-na a ni | I kekawrte, i hip leh i khup te chu line dinglam pakhat, bridge ang maia awm thlengin chawi sang rawh. |
| Step 4-na a ni | Hetiang dinhmun hi second engemaw zat (thâwk 3 vel) vawng reng ang che. I pum leh i hnungzang ruhte a tikhauh tih i hre tur a ni. |
| Step 5-na a ni | Zawi zawiin a awmna hmunah khan kir leh rawh. Hetiang hian vawi 10-15 vel ti rawh. |
2. Ke pakhata inzawm
Hei hian pum ruh bakah hip ruh a tichak bawk.
| Step hrang hrang | Tih dan tur |
|---|---|
| Step 1. A rilru a hah lutuk chuan a rilru a buai em em a | Leiah mu la, i khup chu degree 90-ah ben la, chawi sang rawh (hei hi tabletop position an ti a). |
| Step 2. A rilru a hah lutuk chuan a rilru a buai em em a | I thawk chhuah rualin i lu, i kawr leh i kekawrte chu lei atang chuan tlem han chawi sang rawh. I mit chu i khup chungah dah la. |
| Step 3-na a ni | Tunah chuan i ke dinglam chu 45 degree angle velin dinglam hawiin han phar chhuak rawh. Hetih lai hian i khup dinglam chu i kut veilam hmangin chelh la, i ke dinglam chu i kut dinglam hmangin chelh la. A pawimawh ber chu i hnungzang chu lei atanga chawi chhuah loh hi a ni. |
| Step 4-na a ni | Inhale leh la, i ke dinglam chu tabletop position-ah hruai kir leh la, chutiang bawkin i ke veilam pawh chu tizau rawh. Tunah chuan arm switch rawh. |
| Step 5-na a ni | Hei hi ke pahnih tan, inthlak danglamin, a sir lehlamah vawi 8 vel tih tur a ni. |
3. Leg Lift tih a ni
Hei hi i pum leh hnungzang hnuai lam ruh tichaktu exercise tha tak a ni.
| Step hrang hrang | Tih dan tur |
|---|---|
| Step 1. A rilru a hah lutuk chuan a rilru a buai em em a | Leiah mu la, i khup chu ben la, i ke chu hip-width-a inhlat takin dah rawh. |
| Step 2. A rilru a hah lutuk chuan a rilru a buai em em a | Thâwk la la. I thawk chhuah rualin i pum ruhte chu luh leh chhoh tir rawh. |
| Step 3-na a ni | Tunah chuan zawi zawiin i ke dinglam chu chawi sang la, i khup chu degree 90-ah ben la, tabletop position-ah dah rawh. Hetih lai hian i hnungzang emaw, i hip emaw che suh. |
| Step 4-na a ni | Inhale la, a position chu vawn tlat rawh. Thâwk chhuah leh la, chutiang bawk chuan ke dang chu tabletop position-ah chawi leh rawh. Tunah chuan ke pahnih chu a sang tawh. |
| Step 5-na a ni | Hetiang dinhmun hi second 5 vel vawn reng tur a ni. Tichuan zawi zawiin ke pakhat chu leiah dah la, chutah chuan ke dang chu leiah dah rawh. |
Take-Home Thuchah a ni
- Back pain awm fo chhan lian ber chu a core chak lo vang a ni thei.
- Core chu pum chhung ruh chauh ni lovin, ruhro, hip leh hnute chhehvela taksa peng zawng zawng a ni.
- Pilates hi exercise method tha tak a ni a, core tichaktu, posture siamthatna leh rilru hahdamna tipungtu a ni.
- Exercise i tan tirh hian , zawi zawiin tan rawh. I taksa chu ngaithla rawh. Natna i hriat chuan exercise kha bansan rawh.
- A pawimawh ber chu nitin tlem tlem in he exercise hi tih hi a ni. Ni khata tih a, a hnua chawlhsan ai chuan nitin tih hi a tha zawk.
- Hriselna lama harsatna i neih chuan exercise program eng pawh i tan hmain doctor rawn hmasa phawt ang che.
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