Nu tam tak chuan an beisei tih an hriat chuan hna tenau ber pawh tih an hlau thin. Kea kal emaw, stairs chhoh emaw ang chi thil an ti tawh lo. "Exercise ka tih chuan naute chungah thil a thleng dawn em ni?" an hlau hle mai. Mahse, naupai laiin exercise hi a takah chuan nang leh i naute tan a tha hle tih i hria em? Tun hmaa thudik lo tam tak chu tunah chuan damdawi lam zirchianna thar hmangin a dik lo tih a chiang ta a ni . Thudik chu eng nge ni tih i lo en ang u.
Ngaihtuah teh, i naupai chhung zawnga hrisel leh chak taka awm chu a va ropui dawn em ni. Exercise hian taksa lamah a ti hahdam mai ni lovin, rilru lamah pawh hlim takin a awm ang a, nau neih leh nau neih laiin i dam chak zawk ang. Chu mai ni lovin, i hrisel hunah i naute pawh hrisel takin a lo seilian ang.
Mahse, hre reng ang che! Heng zawng zawng i tih hma hian i tih hmasak ber tur chu i Doctor nen inbia a ni. I hriselna dinhmun leh eng chen nge i tih tur tih a zirin eng exercise nge i tana tha ber tih hriat chian a pawimawh hle.
Exercise i la ti ngai lo a nih chuan (The Novice) .
Mi tam tak chuan nau an pai hmain exercise an la mumal lo. Chu chu nangmah i nih chuan a pawi lo. Tunah hian tan a tlai tawh lo. Mahse vawi khatah exercise hahthlak tak tak tih tan hi a tha lo. A awlsam zawngin i tan ang u.
Exercise hian nausen pum pui puitu thau te a tichak a. Hei hian naupai laiin hnungzang na, ke na leh hahna te nasa takin a tiziaawm a ni. Nau neih huna harsatna awm thei tur atan taksa a buatsaih bawk.
Chuti a nih chuan eng exercise awlsam tak nge i tih theih ang?
- Brisk Walking: Hei hi exercise tha ber leh him ber a ni. Ni khatah minute 20-30 vel, kar khatah ni thum atanga ni li vel kal chu a tawk. Kal laiin i thianpa nen in inbia thei a nih chuan chu chu i tana tha tur pace chu a ni.
- Swimming leh Water Aerobics : Tuiah chuan i rihna i hriat chu 90% velin a tlahniam a. Hei hian i ruh (joint)-a pressure a tihziaawm a ni. Swimming hian taksaa tui awm reng reng a tihziaawm bakah, a hring (swelling) a control bawk.
- Yoga: Hmeichhe naupai tan bik yoga class a awm a. Thâwk thûk hian rilru a ti hahdam a, taksa ruh a tichak a, nau neih laia thawk dan tur mamawh practice-na kawngah pawh a pui hle.
A pawimawh ber: Exercise i tih hian i taksa thu ngaithla thin ang che. Thu sawi thei lo khawpin in nawr luih suh.Chu chu yardstick awlsam ber a ni. I chau nia i hriat chuan titawp rawh. I rilru put hmang chu ni khat atanga ni dangah a danglam thei. Chuvangin chu ni a i rilru put hmang angin exercise la.
Exercise thiam tak i nih tawh chuan (The Conditioned Athlete) .
I naupai hma khan tlan te, rit phurh te, exercise hahthlak dang emaw i ti tawh mai thei. Tun hma chuan doctor-te chuan naupai lai hian heng zawng zawng hi ti tawh lo turin an ti thin. Mahse tunah chuan zirchianna atanga a lan dan chuan i taksain chutiang exercise chu a thiam tawh a nih chuan chhunzawm zel chu a pawi lo. Intensity tlem tal tihtlem mai rawh.
Research atanga a lan dan chuan hetiang hmeichhia hian taksa lama harsatna an tawk tlem zawk a, nau neih awlsam leh tawi zawk an nei a, an dam chak zawk bawk.
Mahse, hengte hi hre reng ang che:
- Intensity tihtlem: I tlan dan pangngaia hlat zawng leh tlan chakna tihtlem. Weight i chawi chuan i rit kha tihtlem la, repetition tam zawk (r EPS ).
- I taksa ngaithla rawh: I taksa hian, "Hei hi a nasa lutuk deuh a ni," a ti che a ni. Pum na emaw, nuam lo emaw i hriat chuan titawp nghal rawh. Run chawlhsan a, cycle khalh emaw, tui chawi emaw lama inthlak hun a ni mai thei.
- I doctor nen ruahmanna siam rawh: Naupai hmain i doctor nen inbia la, i duh ang exercise plan siam hmasa phawt a tha ber.
Safety hmasa ber! Heng thupekte hi zawm ngei ang che.
I fitness level eng pawh nise, naupai laiin exercise i tih hian heng safety tips te hi zawm a pawimawh.
| Thil tih tur (Do's) . | Tih loh tur |
|---|---|
| Tui in tam: Exercise hma, exercise neih lai leh exercise zawhah tui tam tak in thin ang che. Dehydrated hi nu tan emaw naute tan emaw a tha lo. | I sir lama mu chunga exercise lak: First trimester hnua i sir lama mu chunga exercise tih loh tur. Hei hian thinlunga thisen thlentu vein lian tak chu a compress thei a ni. |
| Warm-up leh Cool-down: I workout tan hmain warm-up leh cool-down zawhah theihnghilh suh. | High-risk sports: Contact sports (football, basketball), tlu (sakawr khalh, downhill skiing), leh scuba diving te telna infiamna te hi pumpelh vek tur a ni. |
| Thawmhnaw \ha tak ha rawh: Thawmhnaw nuam tak, hrual hrual, thawmhnaw hip thei ha la. Bra supportive leh pheikhawk nuam tak ha rawh. | Natna ngaihthah suh: Natna emaw, lungawi lohna emaw i neih chuan ngaihthah suh la, exercise la. Titawp nghal rawh. |
| Diet tha ei: Exercise neih chhunga chakna hman zat tihpun nan ei leh in tha tak ei rawh. Ni khatah chaw te te 5 emaw 6 emaw ei a tha ber. | Deep knee bends: Naupai laia hormone relaxin chhuak hian ruhkawr a tizau a. Chuvangin khup thuk taka ben ngai exercise hi pumpelh tur a ni. |
Heng symptoms te hi i neih chuan exercise kha bansan nghal la, doctor rawn rawh!
I rilru natna, vaginal bleeding, uterine contraction, membranes rupture, lu na nasa tak, mit hmuhna fiah lo, thawk harsa tih ang chi symptom i neih chuan exercise kha bansan nghal la, doctor rawn rawh. A tul chuan damdawi in hnai ber Emergency Department (ETU) pan hreh suh.
Take-Home Thuchah a ni
- I naupai laiin exercise i tan hmain doctor hnen atangin phalna la hmasa phawt ang che.
- I taksain signal a pek che chu ngun takin ngaithla rawh. I chau, i na, a nih loh leh i rilru a hah chuan exercise kha titawp nghal rawh.
- Exercise i tih laiin tui tam tak in thin ang che. Dehydration tih loh tur.
- Nitin minute 15-20 vel kal ang chi thil awlsam tak tih pawh hi exercise lak loh ai chuan a hlawk zawk hle.
- Hlim leh hahdam takin exercise la. Hei hi nang leh i nausen piang lo tan chuan thilpek hlu tak a ni.
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