Kan exercise plan chhinchhiah nan Exercise Log'' kan hmang tur em ni?

Tu nge hrisel leh chakna khata awm duh lo, a dik em? Chuvangin chutiang tih dan tha ber leh awlsam ber chu nitin exercise lak hi a ni. Amaherawhchu, mi tam tak chuan thahnemngai takin exercise kan la tan a, mahse rei vak lo hnuah chuan chhunzawm zel turin kan rilru a hah deuh thin a, a nih loh leh kan tih that loh chang a awm thin. Chutiang hunah chuan he exercise log, emaw ``Exercise Log'' hi i tanpui tura lo kal ṭhian dik tak a ni. A awlsam zawngin, diary-a ziah ang maia exercise i tih te, eng chen nge i tih te, leh i thil tih te record theihna a ni. Hei hi a awlsam hle nachungin, i nun hrisel atan hlawkna tam tak a nei a ni.

Exercise log tih hi eng nge ni? Engvangin nge kan tan a pawimawh?

Okay, tunah chuan he exercise log hi eng nge a nih tak tak, eng hlawkna nge min thlen theih tih i en ang u. Ngaihtuah teh, mithiamte chuan nitin minute 60 tal exercise i tih tur a ni an ti a, tlem tal chu i thawmhnaw i tihchhiat hma loh chuan i exercise tur a ni. Hei hi kea kal, tlan, cycle khalh thlengin engkim a ni thei. Chuvangin, hetianga exercise i tih hian, he log-a ziak vek hian motivation nasa tak a pe ang che .

"Vawiin khan thil tam tak ka ti" tih i hmuh hian i hlim hle a, mahse "Naktuk pawhin chutiang bawk chu tih ka duh" tih pawh i nei bawk.

Thil dang chu i exercise routine i chhinchhiah theih hi a ni. Entîr nân, Friday tlai apianga exercise i tih tûr chu i skip reng tih i hmuh chuan, Zirtawpni zîngah i thlak thei a ni. Hei hian i nunphung nena inmil workout plan siam turin a pui ang che . Eng chen nge i thlen tawh tih leh i hriselna a lo ṭhan chhoh zia pawh i hmu thei bawk. Thla khat kalta khan minute 10 vel pawh i tlan thei lo a nih chuan vawiin hian minute 20 chhung i tlan thei tawh ang. Hetianga hmasawnna i hmuh hian i hlimna hi a hlu hle. Hmasawnna tur tam tak a pe che a ni.

Exercise program tha takah hian eng thilte nge telh tur?

Okay, tunah chuan exercise program hlawhtling takah hian a tel tur component lian pathum te hi han sawi ila. Chungte chu: 1. Strength Training - chu chu taksa ruh tichaktu exercise tihna a ni. 2. Aerobic Exercise - chu chuan heart rate a tisang a, thawk kawngah a pui bawk (Aerobic Exercise) - kan hriat angin tlan leh tui chawi ang chi thil. 3. Stretching - taksa insiamremna tipungtu (Stretching) - taksa ti hahdamtu leh taksa ruh tizau thei exercise. He exercise log-ah hian exercise chi thum zawng zawng hi i chhinchhiah vek a pawimawh hle. Tichuan heng chi hrang hrangah hian exercise tha tak i nei tih i chiang thei ang. A pawimawh ber: Exercise lama thar i nih chuan, emaw, hriselna lama harsatna i neih chuan doctor, sports coach (`coach`) emaw exercise instructor (`trainer`) emaw hnen atangin thurawn la ngei ang che.A bul tan rawh. I taksa, kum leh hriselna atana exercise tha ber berte chu an hrilh thei che a ni. Chu chu exercise dik lo tih mai mai leh i taksa tihchhiat ai chuan a tha zawk daih a ni lawm ni?

Strength training hi ngun zawkin han thlir ila.

Okay, a hmasain strength training chungchang hi han sawi ila. Kar khatah ni thum tih hi a tha tlangpui. Mahse, hei hi ni hnih a zawnin ti suh tih hre reng ang che. I taksa ruhte chawlh hahdam nan ni khat chawlh i lak a ngai a ni. A chhan chu exercise kan tih hian kan taksa ruhte hi a chhe deuh a, an dam leh theih nan leh an chak zawk theih nan he break hi an mamawh a ni. Strength training i tih hian i taksa chhunga muscle group lian pathumte hi i ngaihtuah vek a ngai a ni:

• Taksa chunglam: Chu chu rilru, kekawrte leh kutkawr ruh (muscles) tihna a ni.
• Ke: Thighs, hamstring muscle te a awm.
• Core: Pum leh hnungzang ruh . Heng thau te hi tihchak hi balance atan a pawimawh hle.

Strength training workout i tan hmain minute 5-10 vel `(Aerobic)` exercise light tak hmanga i taksa tihlum hmasak a pawimawh hle Tin, workout zawhah gentle stretch thenkhat tih hian taksa ruhte chu a ti hahdam hle bawk. Set engzat (`Sets`) leh repetition (`Repetitions`) engzat nge i tih tur tih hriat duh chuan sikula sports instructor, coach (`Coach`) emaw `(Personal Trainer`) emaw zawt la. Entirnan, exercise vawi 10 i tih chuan rei vak lo chawlh la, vawi 10 i ti leh a, chawlh leh la, vawi 10 i tih leh chuan, chu chu `(Sets)` 3, leh `(Repetitions)` 1 `(Set)` a ni. Hei hi i taksa chakna a zirin a danglam ang.

Thâwk la, exercise hi thinlung tan a tha (Aerobic Exercise)

Tunah chuan `(Aerobic Exercise)` chungchang hi han sawi ila. Heng exercise te hi i heart rate tisangtu leh thawk tha zawk tura puitu an ni. Nitin i nitin nunah hengte hi dah tel tum ang che . Hei hi thil lian tak a nih a ngai lo.

• I ran vulh ui nen rang taka kal.
• Ṭhiante nen basketball tlem khelh.
• Lehkha zir laiin chawlh rei vak lo la pawh, i room chhunga i hla duh ber zai pawh, i heart rate a tihsan chuan aerobic exercise tha tak a ni.

A pawimawh ber chu i thinlung chu hna tlem tal pek a ni a, i taksa chu a thawkrim tir . Chutah chuan heng exercise atanga hlawkna tak tak i hmu thin. I thinlung hriselna atan an tha hle a, chutiang bawkin i rilru hriselna atan pawh an tha hle.

Exercise stretching hmangin flexibility tihpun a ni

A tawp berah chuan stretching exercise te hi a ni. Chûngte chuan a ṭanpui ang cheTaksa flexibility a tipung. Muscle leh joint te a flexible chuan hliam hlauhawmna a tlahniam thin.

• Yoga asanas hi taksa ruh siam thatna tha ber pakhat a ni.
• Chutiang a nih loh chuan i coach emaw gym instructor emaw hnenah stretching exercise awlsam tak tak i tih theih tur zawt la.

Hengte hi i exercise log-ah record theihnghilh suh. A pawimawh ber pakhat chu stretching exercise i tih hmain minute engemaw zat light ``aerobic`` exercise hmanga i taksa tihlum hmasak hi a ni . Hei hian taksa ruh hliam a veng ang a, i stretching exercise atanga hlawkna tam ber i hmu ang.

Exercise i tih lai kha ngaihtuah la, note siam rawh (Reflection) .

I exercise log-ah chuan eng exercise nge i tih te, eng chen nge i tih tih te, chu exercise chungchanga i rilru put hmang te pawh tawi te tein i sawi thei a nih chuan a hlu hle ang

• "Vawiin a exercise thar ka tih kha a harsa deuhin ka hria."
• "Vawiin khan khup chu a rit deuhin ka hria."
• "He `(Yoga)` asana ka tih hian ka taksa chu a light hle niin ka hria."

Thil ziak rawh. Exercise i tih laiin natna emaw, nuam lo emaw i neih chuan titawp nghal rawh. Tih turin in nawr luih suh . Chu exercise chu i doctor emaw trainer emaw nen i sawi dun a, an thurawn i lak hma loh chuan ti leh tawh suh. I taksa thu ngaihthlak a pawimawh hle. Hetianga i ngaihtuahna i ziah hian eng ang exercise nge i duh a, eng nge i duh ang tih i hrethiam thei ang. Mi thenkhat chuan nitin exercise inang chiah tih hi an duh thin. Mi dangte chuan thil thar tih an duh a, chi hrang hrang vawng reng an duh bawk. Chuvangin, he "Reflection" hian i duh dan angin i exercise plan siam turin a pui ang che.

Ngaihtuah teh, chutiang khawpa tlan chu i duh lo tih i hrechhuak a, mahse zai i ngaina tak zet a ni. Chuvangin tlan ai chuan zai class emaw, in lama zai emaw i la thei a ni. A pawimawh ber chu exercise hi nuam i tih tur a ni tur a ni.

Chuvangin, heng zawng zawng hi a inzawm khawm: i tan take-home message!

Okay, tunah chuan exercise log, emaw ``Exercise Log'' emaw vawn a pawimawh zia i hrethiam ta. A awlsam zawngin:

• Exercise neih hi a ti nuam hle .
• I exercise tih dan te, i thil tih te, leh i thil tih loh te chu i chhinchhiah thei a ni .
• I hmasawnna chu nangmah ngeiin i hmu thei a , chu chuan hlimna nasa tak leh fuihna nasa tak a thlen a ni.
• Exercise chi thum i tih hmangin exercise i tih dik tih i chiang thei ang: strength training , aerobic exercise, leh stretching.
• Exercise i tih laiin harsatna i neih chuan kan hmuchhuak ang a, chutiang chuan hnathawh turin kan kaihruai ang che .
• NangmahEng exercise nge i hlim tih hriatthiamna chuan i tana tha tur leh i hlim theih tur exercise plan siam turin a pui ang che.

Chuvangin, exerciser i nih tawh chuan vawiin atang hian i ``Exercise Log'' hi ziak tan rawh. A bul tanna i nih chuan hei hi bul tanna tha tak a ni. Step tenau te hian rah tha tak a chhuah thei tih hre reng ang che. Tha takin le! He note te tak te hian nun hrisel, hlim tak nei turin nasa takin a puih che ka beisei.

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Exercise, Hriselna, Exercise Log, Strength Training, Aerobic Exercise, Stretching, Hriselna, Taksa Fitness