Engvângin nge exercise hi a hlut êm êm? (Engvangin nge Exercise hi a finthlak) Hemi chungchang hi han sawi ila!

Exercise hi ‘taksa tan a tha’ tih hi i hre tawh ngei ang, a dik em? Chu chu a dik a ni. Mahse, exercise hi i taksa hriselna atan chauh ni lovin, i rilru tan pawh rintlak takin a hlawkpui tih i hria em? Awle, i duh zawnga exercise i tih chuan i taksa chu a ropui hle ang a, i mood a tha ang a, i chakna pawh a lo sang ang. Chuvangin, exercise hi eng nge a nih tak tak, eng hlawkna nge min thlen a, engtin nge kan nunah kan siam theih ang tih hi han thlir ila.

Exercise i tana hlawkna ropui tak takte chu engte nge ni?

Mithiamte chuan puitling naupang chuan ni khatah minute 60 tal exercise moderate to vigorous a neih tur a ni an ti. Engati nge? A chhan thenkhat chu hetiang hi a ni:

• Taksa leh rilru pum tan a tha: Ngaihtuah teh, exercise i tih hian i thluak hriselna a tha , i thil zir chu hriat reng a awlsam phah bawk. Mi thenkhat chuan zan mut kawngah harsatna an nei a, hei pawh hi chu a chinfelna tha tak a ni. Exercise i tih hian chemical thenkhat i taksa atanga chhuak a awm a, chu chuan hlimna leh hahdamna nasa tak a siam thin. A dik tak chuan, lungngaihna awm theihna a ti tlem a , lungkhamna ang chi rilru put hmang chu a thunun thei bawk . Chu bâkah, thiltum pakhat i tih zawh chuan – zai dân thar zir ṭhat ang chi thil engemaw i ngaihtuah chuan – mahni inrintawkna leh inchhuanna nasa tak a pe che a ni lawm ni? Chu rilru put hmang chu exercise hmangin awlsam takin a thleng thei a ni.

• I taksa rihna hrisel tak vawng reng tur leh natna laka invenna atan a pui: Exercise neih fo hian a tul lo taka taksa rihna tihpun a veng thei. Chu mai ni lovin, natna khirh tak tak, Type 2 Diabetes , Heart Disease , leh High Blood Pressure te lakah pawh a veng thei bawk. Ruh tichaktu exercise – zuang, tlan, leh rit phurh te hian i ruh tichak turin a pui thei a ni .

• Kum upa tawh turin a pui che: Tunah chuan hei hi i tan thil lian tak angin a lang lo mai thei. Mahse, vawiin a exercise i tih avang hian nakin lawkah i taksain lawmthu a sawi ang che. I hria em, a dikExercise hian i kum upat deuh deuh chuan i nunphung – chu chu nun nuam i tih theihna a tisang thei a ni. Thluak hriselna vawng reng turin a pui thei bawk a, Alzheimer’s disease (thluak natna, hriatrengna hloh thlentu) ang chi natna a tihziaawm thei bawk. Mi thenkhat chu an upat deuh deuh chuan an tlu duh zawk a, exercise hian tlu leh hliam tuar lo turin a pui thei bawk.

A awlsam zawngin sawi ila, exercise hi i taksa leh rilru tana investment tha ber pakhat a ni!

Exercise program inthlau tak siamna atana thil pawimawh pathum

Exercise i tan tirh chuan heng thil pathumte hi i ngaihtuah tel bawk tur a ni:

1. Aerobic Exercise neih a ni

2. Taksa chakna tichaktu exercise (Strength Training) .

3. Flexibility Hnathawh te

Heng zinga pakhat zel hi chipchiar deuhin han sawi ila .

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Engtin nge aerobic exercise hi ka tih ang?

Muscle dang ang bawkin i thinlung pawhin 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, i thawk a ti sang bawk. Hetiang exercise hi i tih fo hian i thinlung leh lungte chu a chak zawk a, i taksa peng zawng zawngah oxygen (oxygenated blood cells kaltlangin) a pe chhuak tan thin.

Team sports i khelh chuan – basketball, soccer, hockey han ngaihtuah teh – i practice ni-ah minute 60 tal cardio tha tak i nei ngei ang.

Mahse team sports i khelh loh chuan lungngai suh. Cardio exercise neih dan tur dang tam tak a awm!

• Thirsakawr khalh
• Tlan
• Tui hleuh
• Zai a ni
• Ka kal chak hle
• Tennis khelh a ni
• Lawn

Chung zinga pakhat tal chu i thlang thei ang.

Strength training hi engtin nge ni ang?

En teh, exercise hi i thinlung tan chauh a tha lo. I taksa ruh dangte pawhin exercise hi an ngaina hle. I taksa ruh i hman hian, i hnathawh hian a chak zawk thin.

Muscle chak tak neih hlawkna dang chu i ruhte tanpui tha tak a pe a , hliam i neih theihna a ti tlem bawk . I taksa ruh tichaktu thiltih hian i ruh a tichak bawk.

I taksa ruh leh ruh tichak turin rit i chawi a ngai ngai lo. Exercise hrang hrang hian taksa peng hrang hrang a tichak a. Entir nan:

• I kut kha tichak rawh: Rowing, pull-up leh push-up te hi a ropui hle. Sikul-a sports period-a i tih thin exercise te kha i hre reng em? Chu chu an ni.
• I ke tichak rawh: Running, cycling, rowing, skating, etc. te i ti thei bawk a, squat leh leg raise ang chi exercise te hi i ke tan a tha hle bawk.
• I pum leh core muscle te tichak rawh: Rowing, yoga emaw Pilates exercise, planks , leh crunches aia tha zawk hmuh a harsa.

Engtin nge flexibility kan neih theih ang?

Exercise hian i thinlung, taksa ruh leh ruhte a tichak mai bakah i taksa chu a inthlak danglam theih nan a pui bawk. Flexibility chu i taksa ruh leh ruhte awlsam taka i tihzauh leh i ben theihna a ni.

Flexible nih hian mi pakhat athletic performance tihchangtlunna kawngah pawh a pui thei bawk. Thiltih thenkhat, zai leh martial arts te pawh a awm a, chu chu inthlak danglamna sang tak a ngai a ni. Mahse, flexibility tihpun hian football ang chi infiamna dangah pawh mi pakhat chu a khelh that zawk theih nan a pui thei bawk.

Flexibility siamtu game leh activity hmuh a awlsam hle:

• Karate ang maiin a bei
• Ballet lam a ni
• Gymnastics lam a ni
• Yoga hmanga tih a ni

Hengte hi duhthlanna ropui tak a ni. Exercise i tih zawh hnua i stretching hian i flexibility a ti sang thei bawk.

Engtin nge he exercise routine hi i chhunzawm zel ang?

Mi tam takin ni engemaw zat hnua exercise an chawlhsan chhan ber chu an ngaihven loh vang a ni . I thil tih hi a nuam lo a nih chuan chhunzawm a har a ni lawm ni? Mahse, infiamna leh thiltih chi hrang hrang engzat nge awm tih hriat tum la, i duh ang leh i duh zawng zawng zawng rawh. I thianpa Nimali chu tlai tin dance class-ah a kal ang tih han ngaihtuah teh. A hlim hle a, a rihna pawh a thunun thei tawh bawk. I duhzawng i thlang thei bawk.

If you need a little more motivation , class la la, group-ah tel la, emaw, i exercise neihpui tur ṭhian zawng rawh. Tichuan beat khat pawh i miss lovang.

Nangmah leh i fitness level nena inmil exercise program tan tir tura tanpuina i mamawh chuan gym-a coach emaw fitness expert emaw nen inbia ang che.

Dik tak chuan che tam leh thut tlem hi mi zawng zawng tan a tha. Hei hi rualbanlo emaw damdawi lam harsatna nei te tan chuan a dik hle a ni . Mahse, hriselna lama harsatna i neih chuan (entir nan, exercise i tih thiam loh chuan) exercise program i tan hmain doctor nen inbiakna neih hmasak a pawimawh .

Take-Home Thuchah a ni

Chuvangin, heng zawng zawng hi han dah khawm ila, tunah chuan exercise hi a finthlakzia leh a hlutzia i hrethiam tawh mai thei, a dik em?

A tha ber chu, exercise tan hi a tlai ngai lo!

Thil tenawm tak tak pawh exercise anga chhiar theih a ni – bike khalh rei vak lo, i ui nen kal dun emaw, huana hnah tlemte emaw han ngaihtuah teh. Exercise i la thar a nih chuan ni khatah minute tlemte atanga tan la , zawi zawiin a hmaa kan sawi tawh ang khan minute 60 aia tlem lo thlengin thawk rawh. I taksa hi hmangaih la, a mamawh exercise pe rawh. Tichuan nun hrisel, hlim takin i nung thei tawh ang!