Helmet vuah a pawimawhzia
Infiamna i khelh hian, a bik takin cycle khalh lai, skateboarding, football, hockey, baseball ang chi infiamna i khelh hian i lu venhim a pawimawh hle. Helmet tha tak hian lu hliam hi 75% atanga 85% in a tihtlem thei niin an sawi . Chu chu venhimna nasa tak a ni lawm ni?Chuti a nih chuan, engtin nge helmet dik tak chu i thlan theih ang?
- I infiamna atana siam helmet thlang rawh. Sport tin atan helmet chi hrang hrang a awm a. Tin, helmet hi uluk taka enkawl, fit tha, engtik lai pawha bun tha, certified a ni tur a ni.
- Bicycle helmet i lei dawnin Consumer Product Safety Commission (CPSC) standard a tlin tih ziakna sticker zawng rawh. Hei hi bicycle helmet himna tur tichiangtu agency lian ber a ni.
- Helmet thenkhat ``Multi-sport helmets'' an tih pawh a awm a, skating leh skateboarding ang chi thil atan hman ni mahse, chu ``(CPSC)'' sticker chu an neih loh chuan cycle khalh nan a him lo.
- I tana size dik tak zawng rawh: Hetiang hian a ni. Tape measure la la, i lu vel, i hmai chunglam atanga, i mitmeng leh beng chung lam deuhah teh rawh. Tichuan, chu tehna nena inmil helmet size chu thlang rawh.
- When you put the helmet on your head , a fit tha tur a ni a, a nghet lutuk lo va, a hlim lutuk lo bawk. I lu chungah a dinglam (horizontal) a ni tur a ni a, hmalam emaw hnunglam emaw a innghat lo tur a ni. Strap pahnih hian i beng vel chu "V" a siam tur a ni a, buckle chu engtik lai pawhin a on tur a ni.
- Accident hnua helmet thar neih a pawimawh a, a chhan chu a chhungah hian kan hmuh theih loh chhiatna a awm thei a ni.
- Football helmet hi ``NOCSAE - National Operating Committee on Standards for Athletic Equipment'' tih hming pu pawlin a certified a ngai a ni.
Pawimawh: Helmet hian lu hliam na tak neih theihna chu nasa takin a tihtlem thei a, mahse, concussion laka invenna famkim a pe lo tih hriat reng a pawimawh.
Mit chu rangkachak ang mai a ni! Engtin nge i humhim ang?
Infiamna tam tak i khelh hunah i mit venhim a pawimawh bawk. Dik tak chuan infiamnaa tel hi thalaite mit hliam thlentu lian ber a ni. Mahse protective eyewear fit dik tak i hman chuan mit hliam na tak neih theihna chu 90% velin i tihtlem thei a ni. Ngaihtuah teh, chu chuan danglamna nasa tak a thlen êm!Eng ang eye mask nge tha?
- Mitmeng venna tha ber chu lens ``Polycarbonate'' emaw ``Trivex'' emaw hmanga siam a ni. Hengte hi infiamna atana a bik takin test a ni.
- Helmet-a bun facemask emaw polycarbonate shield emaw hi football, ice hockey, lacrosse, softball, leh baseball-ah te hman a ni.
- Goggles hi soccer, basketball, racquet sports , snowboarding, street hockey, lacrosse, paintball, baseball, leh softball-ah te hman a ni tlangpui.
- Glasses i ha a nih chuan , prescription polycarbonate goggles i lak a ngai mai thei. Field-ah i glasses pangngai kha bun suh, a venghim lo ang che. Contact lens pawh hian a venghim dawn lo che.
- Eyewear zawng zawng hi a fit tha tur a ni. I mitmeng chungah leh i hnar chungah cushion a nei tur a ni bawk.
- Eye mask a chhe emaw, a hlui emaw a, a sen tan chuan a thar la rawh.
- A châng chuan, skiing, climbing, a nih loh leh tuipui lama infiamna kan khelh hunah, heng goggles hian ultraviolet radiation laka invênhimna a pe a ni . Chu mai ni lovin, bicycle khalh laiin i mit chhunga lut thei thil, rulhut leh rulhut te lakah pawh venhimna an pe bawk.
- Mit venna zawng zawng hi American Society for Testing and Materials (ASTM) tehfung zawm tur a ni.
Safety gear pawimawh zawk thenkhat
Gear pawimawh dang engemaw zat a awm a, chung zingah chuan helmet leh goggles te pawh a tel a, chuvangin chutiang pawh chu han thlir ila.I hmui leh ha venhimna tur mouthguard!
Kawngkhar vengtu hian i hmui, ha leh lei a veng thei tih i hria em?- A bik takin contact sports khel apiangte chu ha natna tihziaawmna turin mouthguard hmang turin an chah.
- Football, lacrosse, basketball, hockey, volleyball, martial arts, boxing, wrestling te hi i ngaina hle.I lu tana hlauhawm thei infiamna i khelh chuan , hmui venna bun ngei ngei tur a ni.
- Hengte hi dentist-in a duh angin a siam thei a, sporting goods dawr aṭangin i lei thei bawk.
- Tin, mouthguard hman zawhah uluk taka sil a, fai taka vawn reng a pawimawh hle bawk.
- Retainer i bun chuan exercise i tih hmain, training i neih hmain, i khelh hmain i paih hmasa phawt ang che.
Kut, khup leh kekawrte tan vengtu
Inline skate, snowboard, skateboard, scooter i khalh chuan heng guard chi hrang hrangte hi hman a pawimawh hle.- Elbow leh wrist guard hian ruh tliak a veng thei a ni. Knee guards hian i khup chu a hliam leh a tliak loh nan a veng thei a ni.
Taksa hmun hrang hranga hman tur pads
Infiamna thenkhatah chuan, a bik takin contact-na hmunah chuan pad hi a pawimawh hle.- Hockey atanga volleyball thlengin, soccer atanga inline skating thlengin infiamna tam takah chuan pad chi hrang hrang an hmang thin . Ankles, khup, elbows, wrists , chest, shoulders, hips, leh thighs te tan pads a awm a.
- I coach emaw doctor emaw hnenah i infiamna atana pad eng chi nge i mamawh tih zawt rawh.
Tlangvalte u, hei pawh hi han ngaihtuah teh - venhimna no
Mipa naupang hockey, football, basketball, baseball, leh soccer ang chi high-impact sports khel thin tan chuan groin area ven nan protective cup hman hi a tha hle.- Non-contact, running sports i khelh chuan `(Athletic supporter)` hmang ang che.
- Hemi chungchangah hian rinhlelhna i neih chuan i coach, athletic trainer emaw, i nu leh pate emaw chu i infiamna atana hei hi a tul em tih hriat tumin zawt rawh.
I pheikhawk bun mai mai chu thil lian tak a ni!
A tawp berah chuan pheikhawk hi a pawimawh hle. Kekawrte in fit tha tak i bun chuan i tlu leh tlu loh nan a pui thei a ni.- Football, baseball, softball, leh soccer ang chi infiamna atan chuan cleats hi a ngai tih i hria mai thei. Mahse skateboarding leh cycling ang chi thil pawh hian pheikhawk chi hrang hrang a mamawh tih i hre lo mai thei.
- I trainer emaw doctor emaw hnenah i infiamna atana pheikhawk eng nge tha ber tih zawt rawh.
- Kekawr leh cleat hlui, chhe tawh tak tak, support mumal tak pe lo chu paih bo la, a thar lei rawh.
Gear lak mai mai a tawk lo, a fit tha tur a ni bawk!
Gear chi dik thlan bakah hian fit dik tak neih a pawimawh tih hre reng ang che. I gear hman chu i tan a fit tha em tih i hriat chian loh chuan i coach, school sports zirtirtu, sports coach emaw nu leh pate hnenah i size dik tak leh i ha dik em tih enfiah turin hrilh rawh. Sporting goods dawr tam tak pawhin fit dik tak i hmuh theih nan an pui bawk ang che.A awlsam zawngin: gear dik tak, a fit dik tak hman chuan accident i neih theihna chu nasa takin a ti tlem ang!
Inkhelh hmain warm up hmasa phawt a ngai!
Eng infiamna emaw exercise emaw i tan hmain vawi khatah zuang lut vek suh. In lum hmasak a pawimawh hle. Muscle inbuatsaihna mumal lote chu hliam an tuar tam zawk.Engtin nge warm-up dik tak i tih thin?
- A hmasa berin cardiovascular activity light tak tak thenkhat ti rawh. Entirnan, jogging, jumping jacks, shuffling, khup sang, leh butt kick te pawh i ti thei. Chungte chuan i heart rate a tisang ang a, i taksa lumna a tisang ang a, i taksa ruh a ti lum bawk ang.
- He minute 10 chhunga warm-up zawhah hian dynamic stretch engemaw zat ti rawh. (Warm-up zawhah stretch a tha ber a, a chhan chu taksa a lum a, thisen chu taksa peng hrang hranga kal a pung a, chu chuan tissue te chu a ti flexible zawk a ni.)
- Exercise hmaa tih theih dynamic stretch te chu ke ruh kal, kephah kal, hmalam lung, side lung, toy soldier, inchworm, leh arm circle te a ni.
Inkhelh zawhah pawh static stretching a pawimawh hle.
I khelh zawh hnuah i taksa ruh a tight lutuk loh nan static stretching engemaw zat ti la. Muscle pakhat chu i rilru hahna tlem i neih thlengin hrual la, chutah chuan second 30 vel chu vawn tlat rawh. Hetianga static stretch tih theih te hi standing quadriceps stretch, hamstring stretch, calf stretch, shoulder stretch, wrist stretch, groin stretch, back stretch, iliotibial band stretch, triceps stretch, leh chest stretch te a ni.Practice hlutna
Warm-up leh stretching bakah hian practice session pawh hi infiamna leh thiltih tam tak atan inbuatsaihna tha tak a ni. Team pakhata i awm chuan team practice leh game tam thei ang berah tel ve rawh. Practice hmanga telna famkim thlenga zawi zawiin insiamthat a pawimawh. A tlangpuiin i inelna season tan hma kar 3 tal chu i taksa i insiam tan tur a ni. Team-a tel lo mah la, exercise leh practice reng reng hmangin i thiamna i tipung thei a, inhliam theihna i tihziaawm thei bawk.Mahse hre reng ang che, training neih reng tur ni mahse, tihluih lutuk hi a tha lo! Training neih tam lutuk, hun rei zawng, a chakna i tihpun thut chuan a tir lamah chuan i ṭhat chhoh ang maiin a lang thei a, mahse hun kal zelah chuan hman tam lutuk hliam i tuar thei a ni. Ni hnih chhung activity nei la, ni khat chawlh hahdam rawh. Hnathawh hrang hrangah inthlak danglam thin.
Inhliam hnua inkhelh tan leh hunah hengte hi hre reng ang che
Infiamna i khelh laiin i inhliam a, a dam kim hmaa inkhelh i kir leh chuan i inhliam leh theihna a sang zawk a, a na zawk pawh a ni mai thei. Chuvangin fimkhur hle ang che. Sport emaw activity emaw atanga hun rei tak i hlat hnua i tan leh a nih chuan i peak fitness level i thlen leh hma loh chuan kar khatah 10% in i activity level tihsan zauh zauh ang che. I dam kim hma loh chuan khelh leh tawh suh, miin nawr luih che pawh nise.Concussion i neih chuan fimkhur hle a ngai a ni.
A bik takin hliam pakhat chu lu chunga vuakna chi khat, concussion i neih chuan a dam theih nan hun pek a pawimawh hle. Inkhelh tura i kir leh hma lutuk chuan concussion dang emaw, a pawi zawk chu thluak hliam emaw i tuar leh thei a ni. Ram tam takah dan an nei a, concussion hnua i khelh leh theih nan doctor pan hmasa phawt a ngai a ni.Painkiller hmanga khelh hi a pawi em?
Infiammi tam tak chuan natna tihdam nan an hmang thin. Mahse, natna i neih reng chuan a khuh nan natna tidamtu hmang suh. Natna hi i taksa atanga thil dik lo a awm tih signal a ni. Natna i neih chuan Doctor nen inbia ang che.Heng symptoms te hi i neih chuan doctor pan ngei ngei tur a ni.
Heng zinga pakhat tal i neih chuan damdawi lam thurawn la ngei ang che:- Natna hniam lam atanga na tak thleng
- Nitin hnathawh emaw mut emaw tibuaitu natna
- Hliamna hmun chu a hring vek a ni.
- Hliam i neih hnua i rilru a hah emaw, i tingling emaw a nih chuan
- Hna pangngai thawh harsat i neih chuan
- Natna avanga form dik tak i neih theih loh chuan
- I limping a nih chuan
- Joint pakhat range of motion a danglam emaw a tlahniam emaw a nih chuan
- Energy tlahniam i tih chuan
I rilru a hahdam loh chuan khel suh.
He thurawn hi khawsik emaw, khawsik emaw i neih pawhin a dik a ni. I damloh chuan khel suh. Khawsik i neih chuan inkhelh ngai suh. I lu a rit a, hnar a luang chhuak a nih chuan i concentrate tha thei lo. Chu ngaihtuahna i neih lohna chuan accident-a i luh theihna hlauhawmna nasa zawkah a dah thei che a ni.Dan chu keimahni thatna tur a ni!
Rules and regulations hi chhan tha tak a awm a. Nang leh i teammate te himna tur leh accident laka invenna tur an ni. Dan zir la, i theihtawp chhuah theih nan zawm rawh. Rules hi khapna a ni lo. Hriselna tihhmasawn nan leh mi zawng zawng tana game hlimawm tak siam tura duan an ni. Entirnan, football-ah chuan referee-in whistle a ham hnua late hit chu penalty pawi tak a ni. A châng chuan dân chu infiamna emaw, thiltih emaw nêna inzawm tlat lo pawh a ni thei a, mahse chu chu zawm tûr a ni tho. Entirnan, inline skating, skateboarding, cycle khalh i nih chuan traffic dan zawng zawng hi ngun takin i ngaihven tur a ni.Engvangin nge technique dik leh sportsmanship dik tak hi a pawimawh?
Technique dik leh sportsmanship dik tak pawhin himna a tipung bawk. Thil rit kan chawi dawnin thawk dik a pawimawh. Weight pakhat i nawr chhoh rualin thawk chhuak rawh. Thâwk vawn tlat hian i thisen sang a tisang thei a ni.Chuvangin, dan leh hrai i zawm hian i tihkhawtlai turin an awm lo tih hre reng ang che - him leh hliam tuar lo tura awmtir an ni!
Hei hi hre reng ang che! (In lama hruai tur thuchah)
Okay, chuvangin vawiin hian infiamna leh exercise kan tih laiin him taka awm dan tur kan sawi nasa hle. Heng thu pawimawh tak takte hi i inhriat nawn tir leh ang u:- I infiamna nena inmil tur venhimna hmanrua hmang fo la, a bik takin helmet, goggles leh mouthguard ang chi thil te ha la.
- Infiamna i tan hmain i taksa tihlum (Warm-up) a pawimawh. Tin, i tih zawh chuan cool-down/Static stretching ti bawk ang che.
- Practice hi hobby mai ni lovin, i thiamna leh himna a tipung a ni. Mahse tih tam lutuk erawh a tha lo.
- I inhliam chuan i dam kim hma loh chuan khelh leh nghal vat suh. Damdawi lam thurawn zawng rawh.
- Natna i neih chuan painkiller hmanga mask tum suh. Doctor nen inbia ang che.
- Inkhelh dan tur zawm rawh. Mahni himna tur an ni.
- I dam lo a nih chuan, a bik takin khawsik i neih chuan khel turin chhuak suh.
Sports safety, exercise accident, helmet, mit venna, hmui venna, warm-up, sports inhliam te
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