I taksa tihzauh dan tha tak! (Dynamic Stretching) chungchang hi han sawi ila?

Exercise i tih hma emaw, game i khelh hma emaw hian i taksa i sawn kual a, i kut leh ke tlem tal i han hrual hmasak a pawimawh zia i hria em? Mi tam tak chuan hei hi ‘stretching’ an ti thin. Mahse he ‘stretching’ hi tih theih dan pakhat aia tam a awm. Vawiin hian an zinga hmanraw bik, tangkai tak tak kan sawi dawn a ni. Chu chu `(Dynamic Stretching)` a ni. He thu hi i hre tawh mai thei, a nih loh leh he thil thar hi eng nge ni tih i ngaihtuah a ni mai thei. Mahse, he thu hi awlsam tak leh chiang takin sawi ila.

`(Dynamic Stretching)` tih hi eng nge ni?

A awlsam zawngin, `(Dynamic Stretching)` hi movement hmanga kan tih thin stretching method a ni . Ngaihtuah teh, minute khat emaw minute hnih emaw chhung chu dinhmun khatah i awm lo va, mahse i kut leh ke chu hma leh hnung i sawn a, chu chetna nen chuan i taksa ruhte chu a inzawm khawm tih i hria. Hei hi kan hriat tlangpui `(Static Stretching)` tih dan nen chuan a danglam deuh hlek a, hmun khatah thuin i kut leh ke chu rei vak lo i vawn a ni. `(Static Stretching)` ah chuan stretch khatah rei vak lo kan ding a . Mahse `(Dynamic Stretching)` ah chuan chutiang chuan kan tawp lo. Zawi zawiin leh thunun theih takin kan kal chhunzawm zel a. Hemi kawngah hian thil thleng chu i taksa ruhte hian chu chetna chu a siam a, chu ruh chu a tizau a ni. Rubber band hrual ang a ni lo, rubber band ngei pawh hian a hnung leh hnung a inhnukdawk ang mai a ni. Hei hian i taksa ruh leh ruhte chu nakin lawka i tih turte atan a buatsaih a ni.

Engvangin nge ``Dynamic Stretching'' hi kan tan a tha em em?

Tunah chuan, ‘Okay, hei hi stretching dang nen a danglam a, mahse hei hian eng hlawkna bik nge a neih?’ tiin i ngaihtuah mai thei. Dik tak chuan sports medicine lama mithiamte chuan he ``Dynamic Stretching`` method hi workout hmaa taksa ruh tight leh natna tihziaawmna atana hmanlai ``Static Stretching`` method aiin a tha zawk niin an sawi. Chutiang a nih chhan hi eng emaw zat a awm.

• Muscle-a thisen kal a tipung: Kan che vel hian kan muscle-te hian hna an thawk tan thin. Tichuan oxygen leh nutrient tam zawk an mamawh a ni. He ``Dynamic Stretching`` hmanga thil thleng chu taksa ruhte a tichak a, an hnena thisen kal zat a pung a ni. Tui pipe block-a nawr tlem i pek ang bawkin tui chu a luang tha zawk. Hetianga thisen kal tam lutuk avang hian taksa peng hrang hrangte hian an mamawh chakna chu an hmu nghal vat thin.
• Range of Motion a tipung: I ruhkawrTin, taksa peng pakhatin a kal theihna hlat ber chu a ``Range of Motion'' an ti bawk. Heng stretch te hmang hian zawi zawiin chu range chu i tipung thei a ni. Tichuan exercise i tih lai emaw, nitin hna i thawh lai emaw chuan i ke ruhte chu tha zawk leh zalen zawkin i che thei tawh ang. Ngaihtuah teh, i kekawrte chetna a san chuan cricket i khelh laiin ball i thlak emaw, tui chawi laiin i kut i vawrh emaw a awlsam zawk ang.
• Thiltih tur atana taksa ruhte buatsaih: Run tlan tura i kal nghal emaw, thil rit tak i chawi emaw chuan i taksa ruhte chu ‘shock’ tlem a pe thei a ni. Mahse ``Dynamic Stretching'' hmang hian i taksa ruhte chu 'danger signal' pek ang mai a ni a, 'Okay, tunah hian thil ti turin inbuatsaih rawh'' tih thupek i pek ang mai a ni. Hei hi car start a, tlem a lum a, chutah chuan tlan chhuah ang mai a ni.
• Hliam hlauhawmna a tiziaawm : Taksa inbuatsaih \ha tak takte hian hliam an tuar tlem hle a, a chhan chu an inzawm khawm tawh a, an lum tawh a, thisen a kal \ha tawh bawk. Muscle leh tendons te flexibility a sang a, chu chuan a tul lo taka strain leh tears lakah a veng thei a ni.
• Performance Tichangtlung: Heng zawng zawng hi a inzawm khawm chuan i exercise emaw sport emaw-a i performance a sang chho zel a ni. I ti tha zawk ang a, a hlawhtling zawk bawk ang. Entirnan, tlan hmain ``Dynamic Stretching`` i tih chuan i tlan chak zawk ang a, hahna tlem zawkin i tlan thei ang.

Engtikah nge `(Dynamic Stretching)` kan tih ang?

Hei pawh hi zawhna pawimawh tak a ni. `(Dynamic Stretching)` tih hun tha ber chu exercise, game, emaw thil tih hahthlak tak tak i tan hmain a ni. Chu chu i `Warm-up Routine` -a tel ve angin a ni. Zing lama tlan chhuak tur angin han mitthla teh. I tlan tan hma minute 5 atanga minute 10 chhung `(Dynamic Stretches)` tih hian i ke ruh leh ruhkawr te a buatsaih tha ang. Mahse hre reng ang che, exercise i tih zawh hnuah, chu chu `Cool-down` lai khan, `(Dynamic Stretching)` hi a hmaa kan sawi tawh `(Static Stretching)` (hmun khata tih stretches) aiin a inhmeh zawk a ni. A chhan chu chutih lai chuan `(Static Stretching)` hian exercise zawh hnua taksa peng hah tawhte chu a ti reh a, an flexibility tihpun nan a pui zawk a ni. `(Dynamic Stretching)` hi taksa `active` tirtu thil a ni. Chuvangin exercise i tih zawh hnua i taksa ‘calm down’ i duh hunah a inhmeh vak lo.

Engtin nge he `(Dynamic Stretching)` hi dik taka i tih theih ang? Entirna thenkhat han en ila.

Okay, tunah chuan `(Dynamic Stretching)` chu eng nge a nih, eng hlawkna nge a neih, engtikah nge tih tur tih kan hre ta. Tunah chuan dik taka tih dan tur i lo en ang u. A pawimawh ber chu movement te chu zawi zawiin leh control taka tih hi a ni.Mi â ang maia flail mai mai loh a tha zawk! Thil tlangpui hriat reng tur thenkhat chu hetiang hi a ni:

• I hips chu jerk suh: I chetna chu a awlsamin control theih turin siam rawh. A rilru a buai em em a, a rilru a hah lutuk chuan a rilru a buai em em bawk a.
• Move within a comfortable range of motion: I ke ruh chu vawi khatah a sang ber thlenga hrual tum suh. Zawi zawiin i range of motion chu i duh angin tipung rawh.
• A na hma loh chuan ti suh: I insiam lai hian hrual tlem i nei tur a ni a, mahse a na ngai lo tur a ni. A na a nih chuan i ti lutuk mai thei.
• Zawi zawiin tan la, zawi zawiin speed/range tisang rawh: A tir lamah chuan chetna tenau tak tak hmangin tan la la, i taksa ruhte a lum deuh deuh chuan range of motion leh speed pawh tlem i ti sang thei ang.
• Muscle i hrual mekte chu ngaihtuah rawh: Eng muscle nge i tihzauh tih ngaihtuah la, chutah chuan movement chu ti rawh.
• Thawk dan pangngaiin thawk rawh: I thawk kha vawng tlat suh. I thawk dan chu i chetna nen inzawm tir rawh.

Original article-ah chuan hemi chungchang hi video a awm tih sawi ni mahse, hetah hian video kan en thei lo. Mahse ``Dynamic Stretches'' awlsam tak tak ka rawn entir ang che. Hengte hi minute 5-10 vel tih theih a ni tlangpui a, stretch vawi khat chu vawi 10-15 vel tih theih a ni bawk.

1. Arm Circle te chu a awm

Hei hi a awlsam hle mai. Ding nghet la, i kut chu a sir lamah phar chhuak la, hmalam pan chuan circle te te siam hmasa phawt ang che. Tichuan circle lian zawk siam rawh. Tichuan, chutiang bawk chuan ti leh rawh. Hei hian i kephah leh i kut chunglam ruhte a tizau ang.

2. Ke Swings te

Ding nghet takin ding la, balance turin bang emaw chair emaw chu chelh tlat rawh. Tichuan zawi zawiin ke pakhat chu pendulum ang maiin hma leh hnung lamah han vawrh leh rawh. Mahse, swing na lutuk suh. Ke pakhat hmangin reps 10-15 vel ti la, ke dang hmangin ti leh rawh. Hei hian i kekawr hmalam (`Quadriceps`) leh i kekawr hnunglam (`Hamstrings`) a tizau ang a, chubakah i hip area pawh a tizau bawk ang. I ke chu a sir lamah i swing thei bawk.

3. Torso Twists (Torso Twists) a awm thin

Dinglam hawiin ding la, ke chu i kephah zau zawnga inhlat la, i kut chu i rilru chungah dah la, a nih loh leh i hmaa i elbow-ah ben rawh. Tichuan zawi zawiin i taksa chunglam chu dinglamah rotate la, center-ah kir leh rawh. Tichuan veilamah rotate la, center-ah kir leh rawh. Hei hian i hnungzang sir lehlamah thau leh i pum sir lama thau te chu a tizau ang.

4. Knee to Chest thlenga kal

Hei hi kea kal laiin tih a ni. Ke pakhat hmalam dah la, i ke hnunglam khup chu ben la, i rilru lam hawiin chawi la, i kut pahnih hmangin second khat vel chelh la, chutah chuan ke chu hnuai lamah dah leh la, ke dang pawh chutiang bawk chuan ti rawh. Hei hian hips leh thighs hnunglam (`Hamstrings`) a tizau tha hle.

5. Hip Circles te hi a awm

Ding nghet la, i kut chu i hip-ah dah rawh. Tichuan, i hips chu circle-in rotate rawh. Hula hoop spinning ang mai, mahse zawi zawiin. Vawi 5-10 vel dinglamah rotate la, vei lamah pawh chutiang bawk chuan ti leh rawh. Hei hian i hip joint vel muscle te chu a tizau thei ang.

Pawimawh:Hengte hi entirnan chauh a ni. ``Dynamic Stretches'' tam tak online ah i hmu thei ang. Mahse eng thil pawh ti la, him tak leh dik taka tih a pawimawh.

`(Dynamic Stretching)` kan tih hian kan hriat lohva kan tihsualte chu engte nge ni a, engtin nge kan pumpelh theih ang?

Thil thar kan tan hian tihsual tenau te kan nei fo thin. Hei hi `(Dynamic Stretching)` ah pawh a thleng thei. Heng tihsualte hi i hriat chian chuan pumpelh a awlsam zawk.

• Bouncing Stretching: Mi thenkhat chuan zuang chho leh chhuk hi stretch dan tha ber niin an ngai . Mahse chu chu a dik lo. Chu chu `(Ballistic Stretching)` tih a ni. I taksa ruh a ti na zawk a, a bik takin i thiam loh chuan. `(Dynamic Stretching)` tih hi controlled taka tih a ni.
• I taksa ruhte a lum fel hmain fast movement tih: A tir lamah zawi zawiin tan rawh. I taksa ruhte a lum deuh hnuah chauh range of motion leh speed tlem i tihpun tur a ni.
• Uncontrolled movement : Kut emaw ke emaw i chet chuan control hmangin ti rawh. Savawm takin kal leh zel suh.
• Natna nei chung pawha chhunzawm zel: A hmaa ka sawi tawh ang khan stretch laiin pull tlem i nei a nih pawhin natna hriat hi a tha lo. Natna i neih chuan movement tih kha bansan la, i tih dan pawh thlak rawh.
• Thâwk vawn dan: Mi tam tak chuan an insiam laiin an thawk an vawng tlat a. Chutiang chu ti suh. A pangngaiin thawk la. I thawk chu a chetna nen i thlunzawm thei a nih chuan a tha zawk. Entirnan, kut i chawi sang rualin i thawk thei a, i tihhniam rualin i thawk chhuak thei bawk.
• Stretch-a rei lutuk awm: Chutianga i tih chuan `(Dynamic Stretching)` a ni lo va, `(Static Stretching)` a ni. `(Dynamic Stretching)` thupui ber chu chetna a ni.

Heng tihsualte hi pumpelh la, Dynamic Stretching atanga hlawkna tam ber i hmu thei a, a tul lo taka hliam lakah i inveng thei bawk.

``Dynamic Stretching'' hi tuin nge hlawkpui ber?

Dynamic Stretching hi a takah chuan mi tam tak tan a hlawkthlak hle.

• Infiammi tan: Eng infiamna pawh hmaa dynamic stretching hian performance a ti tha thei a, inhliam theihna a ti tlem thei bawk. Hei hi infiamna eng pawh, tlan, zuang, ball vuak, a nih loh leh thil dang chak tak takte tan chuan a pawimawh hle.
• Exercise fo thin tan : Gym-a exercise thin te, in lama exercise thin te, leh yoga ti thin te tan chuan heng zawng zawng hian an workout tan hmaa ``Dynamic Stretching'' tih hian result tha tak an nei thei a ni.
• Taksa lama harsatna nei hna thawktute tan: Nilengin ding, chawi sang, kal kual ngai hna thawktute pawhin zing lama hna an thawh hmain ``Dynamic Stretching'' tlem tal tih hian taksa tension a tihziaawm thei a, ni khat atan an inbuatsaih thei bawk.
• Nitin hnathawh pangngai atan: Dik tak chuan, zing i thawh veleh i taksa ruh tihzauh nan ``Dynamic Stretches'' awlsam tlemte pawh tih hian ni tanna tha tak a pe thei che a ni.

Mahse, tun hnaia hliam i neih emaw, ruh natna emaw, damdawi lam natna rei tak i neih chuan thil thar i tan hmain doctor emaw, physiotherapist emaw rawn hmasa phawt a tha ber. Heng exercise te hi tih dan tha ber tur chu an rawn pe thei ang che.

Chuti a nih chuan, he thawnthu atang hian eng thil nge kan in lama kan hruai haw tur pawimawh ber? (In lama hruai tur thuchah)

Vawiin hian `(Dynamic Stretching)` chungchang kan sawi nasa hle. Hemi chungchang hi hriatthiamna tha tak i nei niin ka hria. A awlsam zawngin sawi ila, hriat reng tur ber chu hengte hi a ni:

• ``Dynamic Stretching`` hi stretching method a ni a, ding reng lovin, controlled taka che a ngai a ni.
• Hei hi exercise emaw sports emaw hmaa taksa lumna atan a tha hle.
• Muscle-a thisen kal a tipung a, range of motion a tisang a, hliam i neih theihna a ti tlem a, i performance a ti tha bawk.
• Natna i hriat hma loh chuan ti suh la, zawi zawiin leh thununna nen tan la, zawi zawiin i range of motion tihpun rawh.
• Hei hi `(Static Stretching)` (hmun khata tih stretches) aiin exercise hmaa tih a tha zawk. `(Static Stretching)` hi exercise zawh hnua `cool-down` atan a tha zawk.

Chuvangin, a dawt leha exercise emaw sport emaw i khelh dawn chuan heng `(Dynamic Stretching)` stretch thenkhat hi han en ve teh. A danglamna chu i hmu mai ang! Mahse hre reng ang che, hriselna lama harsatna i neih chuan damdawi lam thurawn lak theihnghilh suh.

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Dynamic stretching, exercise, warm-up, taksa ruh tihzauh, infiamna, hriselna, flexibility