I taksa pawh siam that leh chak zawk i duh em? Hemi (Strength Training) chungchang hi han sawi ila!

Tlangval i nih chuan, a nih loh leh i fa chu chutiang kum a nih chuan chak zawk leh taksa tlemte siam chu i ngaihven hi thil mak a ni lo. Infiamna lama thiamna tur emaw, i hmel tihchangtlun nan emaw, hrisel taka awm mai mai tur emaw pawh a ni thei. Chuvangin, he ‘Strength Training’ an tih emaw, chakna siamna atana exercise an tih te hi i zir belh leh ang u.

‘Strength Training’ tih hi eng nge ni?

A awlsam zawngin ‘Strength Training’ hi exercise chi khat bik a ni a, chu chuan i taksa ruh a tichak a, an chakna a tipung bawk. Hei atan hian weight kan hmang thin. A chang chuan ‘Resistance Training’ an ti bawk a, a chhan chu resistance engemaw zat dodal zawnga taksa ruhte hnathawh tir a nih vang a ni. Ngaihtuah teh, rit i chawi chuan i taksa ruhte chu a chau deuh niin a lang, a dik em? Chu hahna chu taksa ruhte tichaktu a ni. Hemi atan hian thil chi hrang hrang kan hmang thei a ni:

• ‘Free weights’: Hengte hi gym-a i hmuh fo thin weights te an ni a, dumbbells leh barbells ang chi te hi an ni. ‘Kettlebells’ tih pawh i hmu tawh mai thei. Chûngte chu phurh chhuah a awlsam a, a man pawh a tlawm hle. Mahse, anmahni nena exercise dik tak neih theih nan practice engemaw zat a ngai a, a nih loh leh i tih dik loh chuan i taksa i hliam thei bawk.
• Weight machine: Hengte hi gym-ah te, a nih loh leh school exercise room-ah te pawh hmuh tur a awm tlangpui. Heng machine te hian exercise tha tak neih a awlsam phah a, a chhan chu machine ngei hian i che vel a control a ni.
• Resistance bands: Hengte hi stretchy bands an ni a, exercise kan tih laiin taksa peng hrang hrangah resistance tha tak a pe a ni.
• Mahni taksa rih zawng: Ni e, hmanrua engmah tel lovin chakna training i ti thei. Push-up, squat, sit-up, etc. ngaihtuah la, hengte hian nangmah ngeiin i taksa rih zawng an hmang thin.

Hriat reng tur: Puberty i la paltlang lo a nih chuan (i taksa a danglam vak lo tihna a ni) strength training hian a tichak ang che, mahse i taksa ruhte chu chutiang chuan a thang lian lo ang. Puberty hnuah, a bik takin mipa naupangah chuan hormone testosterone hian weight training chhanna atan taksa ruh a tipung tam zawk a ni. Hmeichhia aiin mipa naupangte hian testosterone an nei tam zawk a, chuvangin an taksa ruh (muscle) te chu a thang lian zawk ang.

He ‘Strength Training’ hian eng hlawkna nge a neih?

Muscle chauh ni lovin, hei hian i tan hlawkna dang tam tak a nei a ni.

• Taksa fitness pum puiah a tha zawk: I taksa hian agility leh chakna a nei tha zawk.
• Lean body mass a pung: 1.1.Chumi awmzia chu, taksa thau a tlahniam a, taksa ruh (muscle mass) a pung tihna a ni. Hei hi taksa hrisel tan chuan a pawimawh hle.
• Calorie tam zawk a hal : Muscle i neih chhoh zel chuan i taksain i ding reng lai pawhin calorie a hal tam zawk thin. Chuvangin, hei hian i rihna control nan a pui bawk.
• Ruh a tichak: Weight-bearing exercise hian i ruh a tichak bawk.
• Rilru hriselna a titha : Hei hi mi tam takin an ngaihtuah ngai loh thil a ni. Exercise, a bîk takin chakna zirtîrna hian stress tihziaawmna leh i rilru put hmang a ti ṭha thei a ni . Mahni inhriatthiamna a siam thin.

Engtin nge hei hi ka tan ang?

Okay, tunah chuan i ngaihven tawh a, engtin tak nge i tan ang tih i en ang u. I ngaihtuah aiin tlem a fimkhur zawk tur thil tlemte chauh a awm. 1. Doctor hmu hmasa rawh: Ni e, hei hi a pawimawh hle. Thil rit i chawi tan hmain doctor hmu la, hei hi i hriselna a tha em tih enfiah hmasa phawt ang che. Hriselna lama harsatna i hriat loh i nei a ni mai thei. 2. Kaihhruaina mumal tak la rawh: Doctor-in ‘OK’ a tih hnuah hemi chungchang hretu hnen atangin thurawn la rawh.

• School-a coach leh gym-a trainer-te chuan hei hi an hre chiang hle. School tam takah chuan exercise class-ah weightlifting emaw ‘circuit training’ emaw an zirtir thin.
• A nih loh leh, i awmna hmuna gym tlawh la, strength training class i la thei em tih emaw, personal trainer nen i thawk dun thei em tih emaw en rawh. Mahse i thlan chu certified leh thalai te nena hnathawhna lama tawnhriat nei a nih ngei ngei tur a ni a, a bik takin experience an neih chuan.

3. Technique dik tak zir rawh: Hei hi a pawimawh ber a ni. A hmasain, engmah rit lovin exercise tih dan zir rawh. Vawikhat i hang tawh chuan zawi zawiin i rit belh leh ang. A vawi khatnaah awlsam taka repetition 8-12 i tih theih tur weight hmangin tan la rawh. 4. I bulah mi awm rawh (Spotter): Weight i chawi dawnin – free weight emaw machine-ah emaw pawh nise – i bulah mi enkawltu tur i neih a pawimawh. A bik takin thil rit tak tak i chawi a nih chuan ‘spotter’ chu i tanpui theitu a ni., i tih ngei ngei tur a ni. Fit hle mah la, a chang chuan last rep i ti thei lo tih han ngaihtuah teh. ``Biceps curls`` ang chi arm exercise i tih chuan a rit zawng chu leiah i dah thei. Mahse, ``Bench press`` ang chi exercise i tih chuan i rilru exercise a ni a, i rit i control theih loh chuan i rilruah a tla a, accident lian tak a thlen thei a ni. ``Spotter`` a awm chuan chu accident atang chuan a chhanchhuak thei che a ni.

Strength Training hi a him tak em?

A tlangpuiin, chakna zirtirna programme hi dik taka tih a nih chuan a him hle . Dik taka tih a nih chuan i ruh lo thang zel chu an tichhe lovang. Mahse, damdawi lam harsatna thenkhat nei – entirnan, thisen sang thunun theih loh, seizures, emaw thinlung natna nei te chuan hetiang thil hi an tan hmain an doctor phalna an la hmasa tur a ni.

Exercise i tih laiin thil mak tak tak i hriat chuan, natna i hriat chuan, emaw, i taksa chhunga "click" ri i hriat emaw, i hriat emaw chuan titawp nghal rawh. Training i tan leh hmain eng nge a nih chiah tih hriat tumin doctor hmu rawh. I training regimen thlak emaw, hliam a dam hma loh chuan hun engemaw chen chu rit phurh kha i chawlhsan emaw a ngai mai thei.

Mi tam tak chuan weightlifting zawng zawng hi a inang vek niin an ngai. Amaherawhchu, ‘Strength Training’, ‘Powerlifting’, leh ‘Bodybuilding’ te hi thil danglam tak a ni.

• Powerlifting hi vawi khata i rit phurh theih zat a ni.
• Competitive bodybuilding tum ber chu taksa ruh lian leh te tihpun a ni.

Pawimawh: Powerlifting, deadlifting, leh bodybuilding te hi thalai la thang lian tan chuan a tha lo a, hliam na tak tuar theihna a sang hle.

Mi thenkhat chuan taksa peng lian tak tak siam beiseiin `Anabolic steroids` ang chi thil hmang turin an thlem thin. Hengte hi thil hlauhawm tak a ni. Hengte hian hun rei lote chhunga harsatna, mood swing, acne, baldness, leh thisen sang te a thlen thei a ni. Tin, hun rei tak chhung, hlauhawm tak tak, cancer, thinlung natna, leh nau pai theih lohna te pawh an thlen thei bawk. Chuvangin, chutiang thil chu hmang ngai suh.

Workout routine hrisel tak chu eng ang nge ni?

Strength training i tih huna i zawm theih tur dan bulpui thenkhat chu hetiang hi a ni:

• Workout apiangin ‘warm up’ tih fo thin ang che: Minute 5-10 chhung `dynamic exercises` (i.e. warm up exercises i taksa tihchet ngai) ti thin ang che. Hei hian i taksa ruh leh ruhte chu workout atan a buatsaih ang.
• I thar a nih chuan taksa rihna exercise atang hian tan hmasa phawt ang che:Kar tlemte chhung chu sit-up, push-up leh squat te ti la, i form leh technique ti famkim rawh. A tir lamah chuan weight hmang lovin heng exercise te hi dik taka tih a pawimawh.
• Technique dik tak i zir zawh chuan light weight hmangin tan la rawh: free weight rit lo deuh emaw, resistance band emaw. I chakna a san chuan zawi zawiin i rit zawng, set zat emaw, exercise chi hrang hrang emaw tipung rawh.
• Set khatah repetition 8-12 atanga tan: A tir lamah set khat emaw pahnih emaw a tawk ang. Certified trainer emaw zirtirtu emaw chuan i tana tha tur program a design thei a ni.
• Technique dik tak zir la, enkawlna hnuaiah practice fo rawh: Hei hi a pawimawh hle a, a hmaa kan sawi tawh ang khan.
• Workout apiangin cool down rawh: I workout zawhah light activity engemaw zat leh static stretching (i.e., hun rei lote chhung position chelh) te ti thin ang che. Hei hian i taksa ruh (muscles) te chu a lo dam leh thei a ni.

Results tha ber tur chuan kar khatah ni 2 emaw ni 3 emaw minute 20-30 chhung strength training neih thin ang che. Session inkarah ni khat tal chawlh hahdam rawh. I kut, ke, leh i core-a muscle group lian ber berte chu thawk rawh – chu chu i abs, back, leh buttocks te hi a ni. Strength training hi exercise inthlau tak pakhat chauh a ni. Mithiamte chuan ni khatah darkar khat tal taksa chakna (moderate to vigorous physical activity) neih a rawt a ni. A huam tur chu:

• Aerobic (cardio) activity: Hengte hian i thinlung leh lung a tichak a. Kea kal, tlan, leh tui chawi te hi aerobic exercise tha tak a ni.
• Stretching: Hei hian i taksa a inthlak danglam theihna a ti tha hle.

Tin, result tha tak nei tur chuan exercise zawhah dam vat la, tui tam tak in la, ei leh in tha tak ei rawh.

Take-home message hnuhnung ber a ni

Strength training tan i ngaihtuah a nih chuan a tha hle mai! Mahse, hei hi hre reng ang che:

• Hriselna hi a pawimawh ber: doctor zawtin tan la la, a hre chiangtu hnen atangin thurawn la la, a tih dan tur dik tak zir la.
• Zawi zawiin tan rawh: Vawi khatah thil rit phurhnaah zuang lut suh. Zawi zawiin insiam chho rawh.
• I taksa thu ngaithla rawh: A na a nih chuan titawp rawh. In nawr luih suh.
• Hlim takin siam rawh: Exercise chi khat i duhzawng thlang rawh. Tichuan chhunzawm duhna i nei ang.
• ‘steroid’ ang chi thil hlauhawm tak takte chu khawih ngai suh. A tha ber chu pianphungah hrisel leh chak tak nih hi a ni.

Hemi chungchanga zawhna dang i neih chuan i doctor emaw, school sports zirtirtu emaw, coach rintlak tak emaw zawh hreh suh. Tha takin le!

---

chakna training, resistance training, taksa ruh siamna, tleirawl fitness, him taka weightlifting, exercise hlawkna, workout routine, chakna training, taksa chakna tihpun, thalai exercise, safe weightlifting, exercise hlawkna, hrisel tih dan te