Exercise hian eng nge min tih tak tak? Eng nge a tih dik tak chu i zawng chhuak ang u!

‘Exercise hi i taksa tan a tha’ tih hi vawi sangkhat zet i hre tawh ngei ang. Mahse exercise hi i taksa tan chauh ni lovin, i rilru tan pawh a tha tih i hria em? Exercise tha tak i tih chuan i taksa chu a chau lo ang a, nilengin chak takin i awm thei ang a, i mood pawh nasa takin a lo tha chho bawk ang. Chuvangin, vawiin hian exercise hi eng nge a nih tak tak te, eng hlawkna nge min pek te, engtin nge dik taka kan tih theih ang tih te hi han sawi ila.

Exercise atang hian eng nge kan hmuh tak tak?

Ngaihtuah teh, exercise hi i taksa leh rilru zawng zawnga investment hlu tak a ni . A hlawkna chu a tawp thei lo.

• I thluak tana super boost: Exercise i tih hian i thluak hnathawh leh thil thar zir theihna a pung nasa hle. Mi thenkhatin zan mut harsatna an neih chuan hei pawh hi chu a chinfelna tha tak a ni thei bawk. Thluak lama thisen kal dan a tha chuan hriatrengna chakna pawh a tha zawk.

• Hlimna hormone awmna paradis : Exercise i tih hian i taksain chemical bik a siam chhuak a , chu chuan hlimna leh hahdamna a siam thin. Hengte hi endorphins kan ti a. I taksa chhungah hlimna bag tlemte siam chhuah ang maiin i hria. Hei hian rilru lam dinhmun depression leh lungkhamna te a tihziaawm thei a ni .

• Hnehna hlimna tak tak: Lam thar i zir famkim hian, emaw, metre 100 i tlan a, i hun hlui i hneh chuan... Lo kal rawh, exercise hmanga goal i tih zawh hian chhuanawmna leh hlimna nasa tak a awm thin a ni lawm ni? Ngaihtuah teh, a zawnin push-up 5 pawh i ti thei lo a, mahse hun engemaw chen i practice hnuah 10 emaw 15 emaw i ti thei! Inelna lian takah hnehna chang ang mai a ni.

Thil dang pakhat chu exercise hi taksa rihna hrisel tak neih theihna tur leh natna khirh tak tak thenkhat laka invenna tha ber pakhat a ni.

• Natna tihtawp: Exercise neih fo hian a tul lova taksa rihna a tipung thei lo. Tin , Type 2 Diabetes , Lung natna, .Thisen sang ang chi natna hrik kai theih loh vei theihna nasa takin a tihtlem thei a ni. Hengte hi tunlai natna tlanglawn tak tak an ni.

• Ruh chak zawk: Ngaihtuah teh, zuang, tlan, leh rit phurh ang chi exercise te hian i ruh a tichak zawk a ni. Kan in lungphum a nghet zual ang bawkin. Hei hian ruhte a tichak lo va, kan upat deuh deuh chuan a chhe awlsam bawk.

Tunah chuan, hei hi i naupan lai chuan thil lian tak angin a lang lo mai thei a, mahse , i tar chhoh zel chuan hrisel leh chakna nei reng tur chuan exercise hi a pawimawh hle a ni .

• Kum i upat deuh deuh chuan active takin awm rawh: I taksa chuan a hnuah lawmthu a sawi ang che. Exercise dik tak hian i tar chhoh zel chuan i nunphung a tichangtlung thei a ni. Midang rinchhan lova mahni hna thawh theih hi a va ropui tak em!

• Hriatrengna a venghim a, tlu a veng bawk: Hei hian thluak hriselna a vawng nung a, natna khirh tak tak , Alzheimer’s disease ang chi, zawi zawiin hriatrengna hloh thei lakah a venghim bawk. Tin, kan tar chhoh zel avanga kan balance hloh avanga tlu leh hliam, ke ruh tliak ang chi te pawh a ti tlem thei bawk.

Chuti a nih chuan, he balanced exercise plan-ah hian eng nge telh tur?

Okay, tunah chuan exercise atanga hlawkna engzat nge awm tih kan hre ta. Mahse tlan leh zuang mai mai chu a tawk lo. Results dik tak hmu tur chuan i exercise plan-a thil pawimawh pathum i ngaihtuah a ngai a ni. Anni chu:

• Aerobic exercise neih a ni
• Hriselna lama inzirtirna
• Flexibility tihpunna tur thiltih

Heng zawng zawng hi a hranin han thlir ila.

He ' aerobic ' exercise hi eng nge ni? Engtin nge i tih ang?

Muscle dang ang bawkin kan thinlung pawh hian workout tha tak hi a ngaina hle. Aerobic exercise chu exercise eng pawh a ni mai a, chu chuan i heart rate a ti sang a, thawk a ti hah deuh bawk. Nitin i thinlung leh lung hi hetiang exercise i pek hian an chak zawk a, oxygen phurtu thisen cell kaltlangin i taksa peng zawng zawngah oxygen an thlen thei zawk a ni. Kan taksa ‘delivery service’ tha taka hna thawk ang maiin han ngaihtuah teh. Cell tin, taksa peng tin hian nung leh hnathawh theihna turin oxygen an mamawh a ni. Chutah chuan taksa pum pui chu chakna leh tihchak a ni. Team sport, entirnan, basketball, soccer, hockey i khelh chuan i practice ni-ah minute 60 emaw a aia tam emaw aerobic exercise i nei ngei ang. Mahse team sport i khelh loh chuan lungngai suh. Aerobic exercise neih theihna tur kawng dang tam tak a awm!

• Thirsakawr khalh
• Running (park-ah emaw, tuipui kamah emaw, treadmill-ah emaw pawh nise) .
• Tui hleuh
• Zai (yes, yes, hla pakhata zai pawh hi aerobic exercise ropui tak a ni!)
• Ka kal chak hle
• Tennis khelh a ni
• Lawn
• Badminton khelh a ni

Eng pawh i thlang thei. A pawimawh ber chu i duhzawng thlan hi a ni.

Chuti a nih chuan ‘Strength Training’ chu eng nge ni?

I thinlung chauh ni lovin i taksa ruh dangte pawhin exercise hi an ngaina hle. Heng muscle te hi i hman chuan zawi zawiin an chak zawk thin. Thing te tak te tui pek leh fertilize pek a, thing lian leh chak takah tihpun ang maiin han ngaihtuah teh. Muscle chak tak neih hlawkna dang chu i ruhte tanpui tha tak a pe a, a tul lo taka hliam a veng bawk. Chakna siamna exercise thenkhat pawh hian i ruh tichak turin a pui bawk a, kan sawi tawh ang khan. Nitin hnathawhnaah taksa ruh chak tak neih a hlawkna pawh i hmu bawk ang. Bungraw rit tak phurh te, in lama gas cylinder sawn te, naupang te tak te phurh te hi han ngaihtuah teh... Heng zawng zawngah hian taksa chakna hian a pui a ni. I taksa ruh tichak turin gym kal a, rit phurh a ngai lo. In lama tih theih tur a awm bawk. Exercise tin hian i taksaa muscle group tinte chu a tichak a ni. Heng entîrnate hi han en teh:

• Arms tan: Rowing (hei atan hian machine a awm), pull-ups (hei hi a harsa deuh a, mahse a tha hle), push-ups ( school-a sports period-ah hengte hi i ti tawh ngei ang, a dik em?), leh dumbbell exercise rit tlemte atanga tan te hi kut ruh tan a tha hle.
• I ke kha tichak rawh: Tlan, cycle khalh leh skating te hi a tha hle. Tin, exercise squats (chair-a thu ang maia awm) leh ke chawi sang te hi i ke tan a tha hle bawk.
• Abdominal muscles leh core strength siam rawh: Rowing, yoga emaw Pilates , leh exercise plank leh crunches ang chi te hi a tha hle.

Engtin nge flexibility tihpun theih ang? Chu pawh chu a pawimawh em?

Aw ni e! Exercise hi i thinlung, i taksa ruh leh ruhte tihchakna mai a ni lo. Exercise hian i taksa a ti flexible thei bawk . A awlsam zawngin, i taksa ruh leh ruhte chu awlsam takin a inzawm thei a, a ben thei tihna a ni. Rubber band, awlsam taka ben theih leh eng lam hawi pawha hrual theih ang maiin han ngaihtuah teh. I taksa a insiamrem chuan i taksa ruh leh ruhte chu a tul lo taka i inzawm chuan a hliam lo. Rubber band inzawm tha tak chu a chhe awlsam lo ang bawkin. Flexible nih hian i athletic skills pawh a ti sang thei bawk.Awle. Thiltih thenkhat, zai emaw, karate ang chi martial arts emaw te hian inthlak danglamna tha tak a mamawh a ni. Mahse, flexibility tihpun hian infiamna dang, soccer-ah pawh a ti tha zawk bawk. Rang taka kal kual leh taksa kha maneuver a awlsam zawk. Flexibility tichaktu infiamna leh thiltih hmuh a awlsam hle:

• Martial arts pawh karate ang chi a ni
• Ballet lam a ni
• Gymnastics lam a ni
• Yoga (mi tam takin hei hi an hria a, taksa leh rilru tan a ropui hle)

Hengte hi duhthlanna ropui tak a ni. Tin, exercise i tih zawh hnua i stretching hian i flexibility a ti sang thei bawk. Workout zawh apiangin minute 5-10 vel stretch thin ang che.

Engtin nge he exercise routine hi bo lovin i chhunzawm theih ang?

Hei hi mi tam tak tan chuan harsatna lian ber a ni. Mi tam takin thahnemngai taka exercise program an tan a, ni engemaw zat hnuah an chawlhsan chhan lian ber chu an bo vang a ni a, chu chu an ngaihven loh vang a ni. Dik tak chuan i thil tih hi nuam i tih loh chuan tih chhunzawm zel chu a harsa hle. Mahse, lungngai suh! Infiamna leh thiltih chi hrang hrang a awm a, chuvang chuan i duh ang leh i hlim theih tur thil i hmu thei ang! Motivation tlem tal i mamawh a nih chuan , heng thilte hi han ti ve teh:

• Exercise class la rawh: Zumba, aerobics, yoga te.
• Team pakhat zawm rawh: I duhzawng infiamnaah.
• Ṭhian zawng rawh: Nangmah nen exercise la rawh. Tichuan, midang vangin kan ti zel ang. I bo a nih pawhin, "Aw, vawiinah pawh hi kal ila," i ti thei.
• Thil thar tih tum: Chutiang bawka tih i bo chuan exercise tih dan thar enchhin la, hmun tharah exercise la.
• Music ngaithla: I hla duh ber thenkhat on chunga exercise i tih hian i chau lo ang.
• Tum siam: Tum tenau tak tak siam (e.g. tun kar chhung hian minute 30 chhung ni 3 chhung kea kal), i tih zawh hunah lawmman tlemte pe rawh.

I theih chuan gym-a trainer emaw fitness instructor emaw biak la, nangmah leh i fitness level atana tha tur program tan tir turin tanpuina dil rawh. Eng nge i tih tur leh tih dan tur chiang takin an hrilh ang che.

Kea kal thei zawng zawngte chuan exercise engemaw zat an neih a, nilengin hmun khata an thut rei zawng tihtlem chuan hlawkna an hmu thei tih hre reng ang che. Rualbanlo emaw, damdawi lam harsatna bik, asthma ang chi emaw tan damdawi lam thurawn anga tih theih exercise bik a awm bawk. Mahse, hriselna lama harsatna i neih chuan (entir nan, exercise i thiam loh chuan, thinlung natna i neih chuan) exercise plan i tan hmain i doctor nen inbia ngei ngei tur a ni. A pawimawh hle mai.

A tawp berah chuan thil tlemte hriat reng tur:

Taksa tihchakna hian hriselna atana a hlawkna zawng zawng hi i ngaihtuah chuan tunah chuan exercise hi a finthlakzia leh a hlutzia i hrethiam tawh mai thei. Exercise chungchanga thil tha ber chu a tan a tlai ngai lo. Kum eng pawh ni se, i taksa dinhmun eng pawh ni se, i tih theih tur thil a awm.

• Thil tenawm tak tak pawh hi a pawimawh: Thil lian tak tak tih a ngaiin i hria em? Gym kal a ngai i ti em? No. Bike khalh rei vak lo, i ran vulh nen rei vak lo kal, huana hnah thenkhat rake, dawr pan... Hetiang thil tenau pawh hi exercise anga chhiar theih a ni. A pawimawh ber chu nilengin active taka awm hi a ni.

• Zawi zawiin tan rawh: Exercise i la thar a nih chuan all out suh. Ni khatah minute tlemte atanga tan la, zawi zawiin hun tipung la, kan sawi tawh tlangval tan ni khatah minute 60 tal tum la, puitling tan kar khatah minute 150 tal tum ang che.

• Hlim takin awm la, tih danah siam rawh: A pawimawh ber chu exercise i thlan chu hlimna thlentu che a ni. Chumi hnuah chauh chuan bo lo emaw, nawr luih emaw pawh ni lovin i ti chhunzawm thei ang. I nitin nunah tel ve turin siam rawh.

Chuvangin, sawi belh ngai lovin, vawiin hian i taksa leh rilru tana he rawngbawlna hlu tak hi ti tan rawh, a dik em? I tan vanneihna!

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Exercise, Hrisel taka nun, Taksa hriselna, Rilru hriselna, Aerobics , Chakna zirtirna, Flexibility