I taksa rihna tihtlem i ngaihtuah em? Tichuan he chakna training exercise chungchang hi zir belh leh rawh!

Nang pawh hi i taksa rihna engemaw chen tihtlem duh leh hmeltha leh hrisel taka awm duh mi i ni em? Tichuan hmun dik tak i en a ni. Mi tam tak chuan taksa rihna tihtlem nan chuan tlan leh zuang ang chi thil tih chauh a ngai niin an ngai. Mahse a nihna takah chuan kan taksa ruh chakna hian taksa rihna tihtlem kawngah pawh nasa takin a pui bawk. Vawiin hian Strength Training Exercises chungchang kan sawi dawn a ni . Hengte hi exercise tha tak tak, i taksa rihna tihtlem tumtute chauh ni lovin, hrisel taka awm duh tan pawh i tan theih a ni.

Engvângin nge chakna inzirtirna hi a pawimawh êm êm?

A awlsam zawngin sawi ila, chakna training chu kan taksa ruhte tichaktu leh lian tham tipungtu exercise eng pawh a ni. Hei hi taksa rihna tihtlem tum tan chuan a pawimawh hle a, a hnuaia mi ang hian:

• Calorie tam zawk a hal : Kan taksa peng hrang hrangte hi kan taksaa ‘engine’ ang mai a ni. Muscle mass a san chuan kan taksain calorie a hal chakna rate , chu chu kan metabolism tihna a ni bawk. Tichuan kan ding reng a, kan muhil mai mai lai pawhin calorie kan hal tam zawk thin. Hei hi taksa rihna tihtlem nana puitu lian tak a ni lo em ni?
• Taksa pianzia mawi : I taksa rihna i tihtlem chuan i taksa chu a chang chuan a tlahniam thei. Mahse strength training i tih hian i taksa ruhte a tikhauh a, i taksa chu a pianzia mawi tak a ni.
• Chakna leh chhelna tihpun: Chûng exercise-te chuan nilengin hah lo taka hnathawh tûr te, rit phurh tûr te, leh stairs-a chho tûra chakna mamawh chu a pe a ni.
• Ruh tichaktu: Heng exercise te hian kan ruh a tichak bawk a, chu chu kum upat ruala lo awm , osteoporosis ang chi natna laka min humhimna a ni tihna a ni.

Ngaihtuah teh, i taksa rihna tihtlem mai ai chuan, i taksa tichaktu leh taksa pianphung i siam ruala i taksa rihna tihtlem theih chuan eng ang nge a ṭha zawk ang?

Exercise i tih tan hmain heng thilte hi hre chiang hmasa phawt ang che!

Okay, tunah chuan strength training pawimawhzia i hrethiam ta. Mahse i zuang lut a, rit i chawi tan hmain heng thilte hi han thlir ila.

Doctor nen inhmuh theihnghilh suh!

Hei hi a pawimawh ber a ni.Exercise program eng pawh i tan hmain, a bik takin damdawi lam natna i neih tawh (e.g., thinlung natna, zunthlum, hypertension, ruh natna) i neih chuan, i chhungkaw doctor hnenah thurawn dil hmasa phawt ang che.

"Strehth training exercise thenkhat tan ka ngaihtuah mek. Tuna ka hriselna dinhmun nen a inmil em? Eng thil nge a bik takin ka fimkhur tur?"

Zawhna hmang hian a tul lova buaina i veng thei a ni. Ngaihtuah teh, i hriat loh thinlung natna tenau emaw, ruh natna emaw i neih chuan, rang taka exercise i tih tan chuan harsatna a thlen thei a ni lawm ni? Chuvangin he step hi tih ngei ngei tur a ni.

Engtin nge he workout hi i ruahman? (Kar khatah ni leh chawlh)

Strength training hi nitin tih tur a ni lo. Kar khatah ni 3 vel tih a tha ber. Chumi awmzia chu ni khat chu workout la, a tuk ah chawlh hahdam rawh. He chawlh ni hi a pawimawh hle. A chhan i hria em? Kan taksa ruhte hi thread te tak te atanga siam a ni. Exercise kan tih hian heng thread te hian micro-tears an nei thin. Hei hi ngaihtuahawm tur a ni lo, thil pangngai a ni. Kan chawlh lai hian taksa hian he chhiatna hi a siam tha a, chu ruh te chu a hma aia tlem a tichak zawk thin. Bang chhe tawh chunga cement i dah a, i siam thar leh chuan a nghet zual sauh ang mai a ni. Chuvangin, i taksa ruhte chu ni khat chawlh i pek hian siamthat leh thanlenna hun an nei tam zawk a ni. Heng chawlh ni-ah hian light walk ang chi thil i ti thei a ni.

Warm-up leh cool-down hi a pawimawh hle!

Exercise i tih tan hmain rit phurh tan nghal suh. A hmasa berin minute 5-10 vel warm-up exercise engemaw zat i tih a ngai a ni . Hei hi spot jogging, i kut leh ke rotate emaw, light aerobic activity tih emaw pawh a ni thei. Hei hian i taksa ruh leh ruhteah thisen kal a tipung a, exercise atan a buatsaih a ni. Car start a, engine chu rei vak lo lum tir ang mai a ni. Tin, exercise i tih zawh veleh chawlhsan nghal suh. Minute 5-10 vel cool-down exercise i tih a ngai a ni . Chutianga tih theih dan tha ber chu i exercise i tih muscle te chu zawi zawiin i stretch hi a ni. Hei hian taksa ruh (muscle tightness) a tihziaawm ang a, i heart rate chu a pangngaia a lo kir leh theih nan a pui ang a, i rilru a hahdam zawk ang.

Form dik tak - Hliam laka invenna tha ber!

Hei pawh hi thil pawimawh tak a ni. Exercise i tih hian a form dik tak chu eng nge ni tih chiang takin i hriat a ngai a ni. Exercise i tih dik loh chuan, entirnan, rit i chawi laiin i kawr chhungah i ben a, i khup i dah dik loh chuan, hnungzang na, ke na, khup harsatna, etc. i neih theihna chance a sang hle a, exercise engemaw tih dan dik takah i inrintawk loh chuan,Sikul i kal a nih chuan i weight management advisor, trainer, PE zirtirtu zawt zak suh. A chang chuan thil tih dan tha ber chu a tha ber a ni ngai lo. A theih chuan ni hmasa berah i hriat mi pakhat nen tih a tha ber. Video atanga i zir a nih chuan, move dik tak i hmuh theihna tur source rintlak atanga lo chhuak a nih ngei ngei tur a ni.

Exercise te chu zawi zawiin ti la, thawk la!

Strength training kan tih hian hmanhmawh a tha lo. Exercise zawng zawng chu zawi zawiin leh control takin ti rawh. Thil rit i chawi leh tihhniam hunah control vawng reng ang che. Zawi zawiin i tih chuan i taksa ruhte chu stress dik tak a pe ang a, hliam pawh a ti tlem bawk ang. Thil pawimawh dang chu thawk lak hi a ni . Mi tam tak chuan exercise an tih laiin an thawk an vawng tlat a. Chu chu thil tha a ni hauh lo. Exercise i tih laiin i thawk i vawn tlat hian i taksa chhunga pressure a ti sang a, tui pipe i hrual ang maiin a tipung a ni. Hei hian i thisen sang a tisang nghal thei a, mi thenkhat chu an rilru a hah emaw, an luak emaw pawh a ni thei. Chuvangin heti hian hre reng ang che:

• Exercise harsa ber (e.g. rit phurh) i tih hian thawk chhuak rawh.
• Exercise awlsam tak (e.g., taksa rihna tihhniam) i tih hian zawi zawiin thawk la rawh.

He thil hi i thiam hma loh chuan tlem tal i inhriat nawn tir a ngai a nih pawhin a hlawkpui hle ang.

Engzat nge rit tih atanga tan tur?

I tan tirh hian rit phurh tum suh. Thil rit lo tak atanga tan fo thin ang che. Eng weight nge i tan a tha tih hriat theihna kawng tha tak a awm. Exercise chu i duh ang weight nen a zawnin reps 10 vel i ti thei tur a ni a, form dik tak hmangin i ti thei tur a ni a, 10th rep hnuah chuan vawi hnih emaw vawi thum emaw tih belh theih angin i inhriat tur a ni. Thil rit i chawi lai hian heng thilte hi i chungah a thleng a nih chuan i tan a rit lutuk a ni:

• Exercise chu i ti kim thei lo (e.g., i kut i phar kim thei lo).
• I kut leh ke a khur a.
• Exercise tih nan hian i taksa peng dang i hmang a ngai a (e.g., i taksa chu rit phurh chhuah nan i swing, i kawr ah i ben).

Chutiang a nih chuan a rihna tihhniam hlau suh. Thil rit lo tak atanga tan la, i chakna a san chhoh zel chuan zawi zawiin tipung rawh. Hetah hian a pawimawh ber chu i rit phurh zat a ni lo va, exercise dik leh him taka i tih leh tih hi a ni tih hre reng ang che .

He exercise hi tute tan nge a inhmeh?

Strength training hi bodybuilder tan chauh a ni lo. He thuziak-a i hmuh angin, hengte hi tu pawhin an tih theih tur beginner-level exercise an ni a, i taksa rihna tihtlem tum emaw, hrisel leh chak taka awm duh mai mai emaw pawh nise. Thalai te, kum chanve vel te, kum upa zawkte pawhin ruahmanna fel tak an neih chuan anmahni chakna level-ah an ti thei a ni. Strength training hi gym-a thil rit phurhna hmun chauh a ni lo. IThil duhthlan tur tam tak a awm a, taksa rihna exercise atanga push-up, squat, dumbbell exercise, leh resistance band te thlengin a awm. A pawimawh ber chu bul tan hi a ni!

A tawp berah chuan thil hriat reng tur (Take-Home Message) .

Okay, tunah chuan strength training chungchangah ngaihdan tha tak i nei tawhin ka hria. Kan sawi tawhte hi tawi te tein kan thlirlet ang em?

• Strength training hi weight control leh hriselna atan a pawimawh hle.
• Exercise eng pawh tan hmain doctor rawn hmasak a pawimawh hle.
• Kar khatah ni 3 chhung exercise la, ni khat chawlh leh ni khat chawlh a awm bawk.
• Workout i tan hmain warm up la, a hnuah cool down rawh.
• Form dik tak nena exercise hi hliam laka invenna tha ber a ni. I hriat loh chuan mithiamte hnen atangin zir rawh.
• Exercise te hi zawi zawiin ti la, control la, thawk tha takin ti rawh.
• I tan tirh khan light weight atanga tan la, zawi zawiin tipung rawh.

Nun hrisel tak neih nâna exercise program ṭha ber chu chakna training, cardio exercise , leh stretching te inzawmkhawm hi a ni tih hre reng ang che.

Chuvangin, hlau suh, heng tips te hi zawm la, chakna siamna exercise te hi ti tan rawh. Nun hrisel, chak tak i neih theih nan duhsakna ka hlan a che!

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