Tleirawlte tana Exercise awlsam: Kan inbia ang em?

School hnathawh, tutoring, thiante nena inhmukhawm... Oh my, heng zawng zawng nen hian exercise neih hun hmuh a harsa khawp mai, a ni lawm ni? Hei hi thalai tam takin harsatna in neih chu a ni. Mahse, exercise tlem tal neih hi a hlutzia i hria em?

Engvângin nge exercise hi nangni ṭhalaite tân a pawimawh êm êm?

A awlsam zawngin sawi ila, taksa leh rilru hrisel taka awm theih nan exercise hi a pawimawh hle. Car tan fuel ang mai a ni. Hetiang kum a exercise i tih hian i hmalam hun atan chakna nasa tak a pe ang che. Ngaihtuah teh, i taksa ruhte chu a chak lehzual ang a, i ruhte chu a chak lehzual ang a, natna laka i do theihna pawh a pung ang . Chu mai ni lovin, i rilru hriselna atan pawh a tha hle. Exercise hian lungkhamna leh lungkhamna a tihziaawm bawk a, zan mut hahdam turin a pui bawk. Chuvangin, exercise neih nan hun engemaw chen hmuh a phu hle!

Nangni thalai tan eng exercise nge tha?

Tunah chuan, 'Eng ang exercise nge ka tih ang?' Mithiamte chuan thalaite hian ni khatah minute 60 tal taksa tihchakna an neih a ngai niin an sawi. Heng zinga a tam zawk hi chu aerobic activity moderate atanga chak tak a ni tur a ni . Chu bakah, strength training leh flexibility exercise atan pawh hun i siam tur a ni. Heng zawng zawng hi a hranin han thlir ila, kan en dawn em ni?

Aerobic activity chu eng nge ni?

Hei hi `(Aerobic Activity)` kan tih chu a ni. A awlsam zawngin, i heart rate tisangtu leh thawk hah deuh thei thil eng pawh a huam tel a ni. Cycle khalh, tlan chak, zai, tui chawi, infiamna i duh (soccer, netball ang chi) khelh te hi ngaihtuah teh. Heng thil tih hian i thinlung leh i lungte a thawkrim zual sauh a ni. Hei hian i taksa pum pui hian oxygen a hmu tam zawk tihna a ni. Hei atanga hlawkna i hmuh chu a tam hle:

• Thinlung chu a hrisel a ni.
• Lung function a tha zawk.
• Taksa thau duh loh zawng a kang a , taksa pianzia chu mawi takin a vawng reng thei a ni.
• I mood a ti tha a , hlim zawka i awm theih nan a pui bawk .
• Mut hahdam rawh.

Chuvangin, nitin i exercise hun zawng zawng tam zawk hi he `(Aerobic Activity)` chi hrang hrangah hian i hmang tur a ni. Minute 30-45 tal.

Strength training-ah hian eng nge thleng?

Hei hi `(Strength Training)` tih a ni. Heng exercise te hian i taksa ruh a tichak a, i taksa metabolism a ti chak bawk . I taksa ruhte a chak chuan hna eng pawh awlsam takin i thawk thei a ni. Thil chawi leh stairs chhoh ang chi thil atan chakna tam tak i hmu thin. Tin, i ruhte pawh a chak zual a, i upat deuh deuh chuan `(Osteoporosis)` ang chi natna i vei theihna a ti tlem bawk.

A tha ber chu, heng exercise chi hrang hrang tih tur hian gym kal a ngai lo . In lama thil awlsam tak tak tih theih a awm. Entir nan:

• Push-ups - Bang chungah innghat emaw, khup chu leiah emaw dahin i tan thei.
• Squats - Chair-a thu ang maia tih.
• Lunges a ni
• Sit-ups te pawh a awm
• Exercise ‘Sit Backs’ ang chi te, a hnuah kan sawi leh ang.

Hetiang exercise hi kar khatah ni hnih emaw ni thum emaw chhung minute 15-20 chhung tih hi a tawk.

Flexibility tihpun a pawimawhzia

A pathumna chu flexibility a ni a, chu chu ``Flexibility'' tihna a ni. Chumi awmzia chu i ruh leh ruhte chu awlsam takin a che thei tihna a ni. Flexibility tha tak i neih chuan hliam i tuar tlem zawk . Tin, i taksa chu a rit zawkin i hria a, nitin hna pawh awlsam takin i thawk thei bawk.

Flexibility tihpunna kawng tha ber pakhat chu yoga tih hi a ni . Chu bakah chuan stretching exercise pawh regular takin i ti thei bawk. Exercise neih hma leh tih zawhah tlem tal stretch hi a tha hle.

In lama i tih theih exercise awlsam tak tak thenkhat han thlir ila.

Tunah chuan exercise hi a pawimawh zia leh eng ang exercise nge i tih tur tih i hrethiam tawh mai thei. Chuvangin, in lama i tih theih exercise awlsam tak tak thenkhat, hmanraw bik nei lovin , gym kalna tur sum seng lovin, leh hun tam tak hmang lovin i en ang u. Mahse, heng exercise te hi i tan hmain i doctor emaw, school sports zirtirtu emaw, coach emaw hnenah hengte hi i tan a tha em tih hriat chian a pawimawh hle tih hre reng ang che .

Sit Backs tih dan tur

Hei hi exercise awlsam tak a ni.

• Step 1: A hmasa berin leiah thu rawh. I khup ben la, i ke chu leiah dah rawh. I kut chu i hmaah ding takin dah rawh.
• Step 2: Tunah chuan i abs kha tikhauh la, zawi zawiin i taksa chu hnunglam hawiin. Leiah i mu dawn ang maiin, mahse a kim lo. I theih ang tawkin kir leh la, second engemaw zat chu chelh la, chutah chuan rawn chho leh rawh.
• Step 3: Hetiang hian vawi 8 atanga vawi 12 vel a zawnin tih tur a ni. Chawlh rei vak lo la, chutah chuan round dang ti leh rawh. Round hnih emaw round thum emaw a tawk tur a ni.

Hei hian i core muscles a tichak ang.

Plank - Taksa pum tan exercise tha tak a ni

Plank hi exercise hlu tak dang a ni bawk. I pum ruhte chauh a tichak lo va, i kut, ke leh hnungzang ruhte pawh a tichak bawk.

• Tih dan: Hmai hnuai lam hawiin leiah mu rawh. Tunah chuan i elbow leh forearms te chu leiah dah la, i taksa chu chawi sang rawh. I taksa chu lu atanga kephah thlengin line dik takah a awm tur a ni. Plank ang maiin.
• I pum kha khauh la, he dinhmun hi a rei thei ang bera chelh tum ang che. Second 20-30 vel atanga tan la, zawi zawiin hun tipung rawh.
• Hetiang hian ni khatah vawi hnih emaw vawi thum emaw ti thin ang che.

Squats - Ke leh hnute tan chakna

Squats hi ke leh hnute ruh tichaktu exercise tha ber pakhat a ni.

• Tih dan: Ding nghet rawh. I ke chu i kekawrte zau zawnga inhlat takin dah rawh.
• Tunah chuan zawi zawiin i khup kha ben la, chair-a thu ang maiin i inhnukdawk ang. I hnute chu hnunglam hawiin nawr rawh. I khup chu i ke ruhte a paltlang loh nan fimkhur rawh.
• I theih ang tawkin hniam lamah kal la, rawn chho leh rawh.
• Hetiang hian vawi 10-15 vel, round hnih emaw vawi thum emaw ti rawh.

Pawimawh: He exercise kan tih hian form dik tak neih a pawimawh hle. Thil tih dik loh chuan hliam a thlen thei a ni. Chuvang chuan darthlalang hmaah emaw, i hmelhriat te nen emaw practice la a tha ber.

Exercise tih dan tur tips tlemte

Okay, tunah chuan exercise chungchang hi i hre tawh hle. Mahse tih dan phung siam chu a harsa ber a ni. Chumi atana tanpuina tlem chu hetiang hi a ni:

• I duhzawng thlang rawh: Exercise hi a boring kher kher lo. I duhzawng thil thlang rawh. Zai te, ṭhiante nena inkhelh te, a nih loh leh bike khalh te pawh a ni thei. Tichuan i tih chuan i bo lo ang.
• Ṭhian zawm rawh: I ṭhian emaw, i unau emaw, i nu emaw, i pa emaw pawh ni se, nangmah chauha tih ai chuan a nuam zawk. Midang nena in tih hian tlem zawk i hloh ang.
• Tum tenau siam rawh: Tum lian tak tak chu vawi khatah siam suh. ‘Ni khatah darkar khat ka tlan ang,’ tia i ṭan chuan, i tih theih loh chuan i lungawi lo mai thei. Chu ai chuan, ‘Vawiin hian minute 15 chhung ka kal ang’ tih ang chi goal tenau tak tak hmangin tan la rawh. Zawi zawiin hun leh chakna tipung rawh.
• Hun siam rawh: I tutoring class-a hun i siam ang bawkin, i ni khatah exercise atan hun tlemte dah la. Chumi hunah chuan hna dang belhchhah suh.
• Workout i neih loh chuan lungngai suh: Ni engemaw zat chu exercise i ti thei lo mai thei. Chu chu a pawi lo. Ngaihtuah buai suh, a tuk zingah tan leh mai rawh. A pawimawh ber chu kal zel hi a ni.
• Thilpek tlemte pe rawh: Tum i tih zawh hunah thilpek tlemte pe rawh. Lehkhabu pawh a ni thei a, i duhzawng ei tur pawh a ni thei bawk. A tichak zawk ang che.

Hriat reng tur pawimawh ber chu

Chuvangin, vawiina ka thusawi atang hian thalaite hian thil thar in zir chhuah ka beisei. Exercise hi i taksa hriselna atan chauh ni lovin, i rilru hriselna atan pawh investment ropui tak a ni.

Eng ang pawhin tlem pawh ni se, a pawimawh ber chu nitin taksa tihchakna chi khat emaw tih hi a ni tih hre reng ang che.

I theih ang tawkin, i duh ang tawkin exercise la. Exercise mai a ni lo va, i thilpek hlu tak i pek a ni. Chuvangin, vawiin hian tlem han tan ila, kan ti ang em?

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