Tleirawl tan exercise awlsam tak tak chungchang kan sawi dawn em ni?

Schoolwork, extracurriculars, ṭhiante nena inbiakna, social media-a kal... heng zawng zawng hi i taksaah a tibuaitu deuh a, chu chu exercise neih hun hmuh hi i tan pawh a chang chuan harsatna lian tak a ni thei tihna a ni lawm ni? Dik tak chuan tunlai hian thalai tam tak tan chuan hei hi harsatna awm fo a ni. Mahse hrisel, chakna leh hlim taka awm kan duh chuan exercise hi kan bansan thei lo. Vawiin hian nangmah ang thalai nun buai takah awlsam taka telh theih exercise awlsam tak tak, harsa lutuk lo thenkhat kan sawi dawn nia.

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

Exercise hi puitling tan chauh a ni tih i ring em, a nih loh leh taksa siam that tura gym-a kalte tan chauh a ni tih i ring em? Ni miah lo. I tleirawl lai hi i taksa siam thatna hun tha ber a ni. Exercise hi thing a naupan laia fertilizer i dah ang a ni.

Taksa lama hlawkna a tam!

• Ruh leh ruh chak tak: I tlan te, i zuang te, i inkhelh te, leh exercise i tih hian i ruh te chu a chak zawk thin. I taksa ruhte chu a lo thang lian . Tichuan, i upat deuh deuh chuan i hnungzang leh khup lama harsatna i nei tlem zawk ang.
• Maintaining a healthy weight: When you exercise with a balanced diet , i san zawng atan taksa rihna hrisel tak i vawng reng thei a, a tul lovah i taksa rihna i tipung thei lo.
• Mut tha: Nilengin thut mai mai ai chuan i taksa exercise i tih hian zanah i muhil rang zawk a, zing lamah chakna thar nen i tho thin.
• Thahrui tam zawk: Exercise i tih nasat deuh chuan chakna i nei zawk ang tih i ngaihtuah mai thei. Mahse a takah chuan a kalh zawngin a thleng thin. I taksa performance a ti tha a, nitin active taka awm theihna turin chakna a pe tam zawk che a ni.
• Natna laka invenna: Exercise neih fo hian natna khirh tak tak , zunthlum leh thinlung natna, nakin lawka i neih theih tur lakah nasa takin a veng thei che tih i hria em?

Rilru lama hlawkna tam tak a awm bawk!

• Stress a tihziaawm : School exam, homework lama harsatna, ṭhiante nena inhnialna tenau... Heng zawng zawng hi exercise hmanga tihdam theih a ni. Exercise hi `stress buster` ang a ni.
• Feels good: Exercise kan tih hian kan thluak hian chemical `Endorphins` an tih chu a siam chhuak thin. Chûngte chuan a pianphungah hlimna leh rilru hahdam takin min siam a ni.
• Zirna thiamna leh hriatrengna a titha: Thluak hian thisen supply tha tak a dawn avangin i thil zir chu i hre reng a, i ngaihtuahna a awlsam zawk.
• Mahni inrintawkna a tipung: I taksa leh i theihna i ngaihtuah dan chu a tha zawkin a lang. "Hei hi ka ti thei ang" tih ang hian i inhria.

Ni khatah exercise engzat nge i tih tur?

Mithiamte chuan thalai te hian ni khatah minute 60 tal taksa tihchakna an nei tur a ni an ti . Heng zinga a tam zawk hi chu aerobic activity moderate atanga chak tak a ni tur a ni.

Ngaihtuah teh, vawi khatah minute 60 chhunga tih hun i neih loh chuan section hrang hrangah i then thei ang. Zing lamah minute 20, chawhnu minute 20, zanah minute 20 ang maiin.

"Exercise hi hremna a ni lo, i thilpek i pek a ni!"

Heng exercise chi hrang hrangte hi engte nge ni?

Exercise chi khat hi taksa hrisel, chak tak tan chuan a tawk lo. Exercise chi thum hi i hrechiang ang u.

1. Thinlung tana exercise lak - chu chu ` Aerobic Activity` a ni

Hei hi exercise a ni a, i heart rate a ti sang ang a, tlem a ti chak zawk ang. Kan thinlung hi motor engine ang a ni. Hetiang exercise hi a hnathawh that theih nan a pawimawh hle.

• Entirnan: kea kal chak, tlan, cycle khalh, tui chawi, zai (i hla duh ber chu zai rawh, chu pawh chu exercise tha tak a ni!), leh i infiamna, basketball, cricket, netball, leh volleyball te pawh hi he category-ah hian a tel ve bawk.

2. Taksa chakna atana exercise lak - chu chu `Strength Training` a ni

Hei hian i taksa ruh a tichak a ni. I taksa ruhte a chak chuan i taksa `Metabolism`, ei tur tihchhiat a, chakna siamna atana hman dan pawh a ti chak bawk. He exercise tih tur hian thil rit tak tak i chawi a ngai lo. I taksa rih zawng hmangin i ti thei bawk.

• Entirnan: `Sit Backs` (a hnuaia kan sawi tur), `Push-ups` (bang chunga innghat emaw, khup khup chunga dah emaw) leh `Squats` (chair-a thu ang maia tih theih) ang chi te.

3. Taksa inthlak danglam theihna - chu chu `Flexibility` a ni

Hei hian i ruhte chu awlsam zawkin i ben thei ang a, i tizau thei bawk ang. I taksa ruh tan pawh a tha hle. Inhliam theihna a ti tlem bawk.

• Entirnan: Yoga hi flexibility tihchangtlunna kawng tha tak a ni. Exercise hma leh exercise zawhah stretching exercise te hian hei hi a pui thei bawk.

In lama i tih theih `Strength Training` exercise awlsam tak tak thenkhat

Thil hmanraw bik i mamawh lo va, gym membership atan sum sen a ngai lo va, heng exercise te tih nan hian hun tam tak i mamawh lo bawk. Mahse, i tan a dik em tih hriat nan i tih tan hmain i doctor, school physical education zirtirtu emaw, trainer emaw hnenah zawhfiah hmasa phawt a tha ber.

1. Sit Backs - Pum ruh tan a tha hle!

Hei hi `Sit-ups` tih ang chiah exercise a ni.

• Step 1 (Starting Position): Leiah thu rawh. I khup ben la, i ke chu leiah flat takin dah rawh. I hmaah i kut chu phar chhuak nghal rawh. (Thlalaka kan hmuh ang chiah hian han mitthla teh.)
• Step 2 (Exercise tih dan): Tunah chuan zawi zawiin i taksa chunglam chu hnunglam hawiin dah rawh. I pum ruhte kha khauh la, i hnungzang chu dinglam hawiin dah la, i theih ang tawkin hnunglam hawiin kal rawh. Mahse, leiah chuan muhil vek suh. I taksa hian `V` angin a siam tur a ni.
• Step 3 (Return): Second engemaw zat chelh la, zawi zawiin starting position-ah rawn chho leh rawh.
• Vawi engzat nge tih tur: A tir lamah reps 8-10 vel ti rawh. I thiam deuh deuh chuan 12-15 thlengin i tipung thei bawk. Set hnih emaw set thum emaw ti rawh.

2. Plank - Taksa pum tan a tha!

Hei hian i pum, i hnungzang leh i ke ruh zawng zawng a tichak vek ang.

• Tih dan: Hmai hnuai lam hawiin leiah mu rawh. I taksa pum pui chu dinglam hawiin, plank angin dah la, i kut hmawr leh ke ruh chauh chu leiah dah rawh. I lu, i ruhro leh i hnute chu a dinglam tur a ni. I abs kha tikhauh rawh.
• Eng chen nge i vawn tur: A tir lamah chuan second 15-20 vel he dinhmun hi vawn tum ang che. I thiam deuh deuh chuan second 30, second 45, chutah minute khatah tihpun leh ang che.

3. Squats - ke leh hnute tan

Hei hi thutthlenga thut ang chi exercise a ni.

• Tih dan: I ke chu i kephah zau zawnga inhlat takin ding nghet rawh. I hmaah i kut i phar chhuak thei a, i rilruah i cross thei bawk. Tunah chuan chair-a thu tur ang maiin zawi zawiin inhnukdawk rawh. I khup chu i ke ruhte kal pelh tir suh. I kekawrte chu lei nen a inmil thlengin hniam la, chutah chuan chho leh rawh.
• Vawi engzat nge tih tur?: 10-15 reps ti rawh. Set hnih atanga set thum vel ti rawh.

Exercise i tan dawnin heng thilte hi hre reng ang che.

• Zawi zawiin bul tan rawh: Tan na lutuk suh la, i taksa chu hliam suh. Zawi zawiin tan la, zawi zawiin i exercise hun leh chakna chu tipung rawh.
• Tui in tur: Exercise i tih hma, exercise i tih lai leh i tih zawhah tui tam tak in thin ang che. Dehydrated hi a tha lo.
• Warm-up leh cool-down: I workout i tan hmain exercise light engemaw zat (a hmuna tlan, i kut leh ke swing ang chi) ti la, minute 5-10 chhung in warm up rawh. I workout i zawh hnuah cool-down leh stretching engemaw zat ti la. Hei hi i taksa ruh tan a tha hle.
• I taksa thu hi ngaithla rawh:I chau emaw, harsatna i neih emaw chuan chawlhsan la, chawlh hahdam rawh. Natna i neih chuan exercise hi nawr luih suh.
• Nuam takin hmang rawh! Exercise i duh duh thlang rawh. Thian nen ti rawh. Tichuan, bo lovin i kal zel thei ang.

In lama tih theih dang

• Stairs hmang rawh: Elevator emaw escalator emaw kal ai chuan a theih phawt chuan stairs hmang rawh.
• Dance: I hla duh ber dah la, i room-ah awm la, minute 15-20 vel zai rawh. Aerobic workout ropui tak a ni!
• Inchhung hnaah tanpui: Yard sawh leh in tihfai te pawh hi exercise chi khat a ni.
• Play: Unau naupang zawk i neih chuan tlanpui la, inkhelhpui rawh. Ui i neih chuan pawnah khel turin chhuak rawh.

"Vawiin exercise tlem tal hi naktuk hriselna atana investment lian tak a ni!"

Chuvangin, tunah hian kan tan dawn em ni? (In lama hruai tur thuchah)

Thalai hun hi nun chak leh hlimawm tak a ni. Hemi hun chhunga i taksa hriselna enkawl hian nakin lawkah natna nei lo, hrisel taka nun theihna tur lungphum ropui tak a phum dawn a ni.

Exercise hi a boring emaw, harsa emaw ah ngai suh. I duh ang leh i hlim theihna tur kawng zawng rawh. Tlan, zai, yoga tih, a nih loh leh in lama i tih theih ang exercise awlsam tak takte pawh a ni thei.

A pawimawh ber chu bul tan a, kal zel hi a ni. Tum tenau te siam rawh. Vawiin khan minute 10 i tih chuan kar khat chhungin minute 15 i tih tum ang che. Ṭhiante nena tih chuan chêttîrna nasa zâwk a pe ang che.

Chuvangin, nghak tawh suh, vawiin atang hian i ni ah exercise tlem tal dah tan rawh. I taksain lawmthu a sawi ang che! Rilru hrisel chu taksa hrisel takah a awm tih hre reng ang che. I vannei hle mai!

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