Exercise i tih hian i stret tha em? Hemi chungchang hi han sawi ila!

Exercise ngaina mi i ni ngei ang, a dik em? Thil tha tak a ni tak zet a ni. Mahse exercise kan tih hian mi tam takin kan theihnghilh deuh thin thil a awm a, mahse a pawimawh hle. Chu chu stretching emaw, English-a kan sawi angin stretching emaw a ni. Hei hian taksa a ti hahdam mai bakah kan taksa ruh chunga thil thleng thei tihziaawmna kawngah nasa takin a pui bawk . Chuvangin vawiin hian stretching chungchang chiang takin i zir ang u.

Exercise i tan hmaa warming up hi a pawimawh hle a ni lawm ni?

Zing khaw vawt takah car i start tih han ngaihtuah teh. Intlansiak i ti nghal lo a ni lawm ni? Engine a lum hma chu i start hmain i nghak thin. Chutiang chuan kan taksa tan chuan exercise kan tih hmain warm-up tlem tal tih a pawimawh hle. A tlangpuiin minute 5 atanga minute 10 vel chu hei atan hian a tawk. He hun tlemte hian taksa chu inbuatsaihna nasa tak a pe a ni.

Tunah chuan Warm-up'' hmangin kan taksaah eng nge thleng tih kan en ang:

• I heart rate leh thawk chakna chu a sang deuh hlek a, exercise i neih theih nan i inpeih tawh ang maiin a sang hle.
• Muscle te temperature a sang chho zel a. Hei hian taksa ruhte a ti flexible a , hliam tuar theihna a ti tlem bawk .
• Thisen leh oxygen muscle-a kal zat a pung a. Hei hian taksa ruhte chu exercise turin chakna tha tak a pe a ni.
• I taksa pum pui, i rilru nen chuan exercise atan a inbuatsaih a, chu chu sipaiin indona atana a inbuatsaih ang bawkin.

Chuti a nih chuan engtin nge he (Warm-up) hi i tih ang? A awlsam zawngin, exercise i tih tur tih dan tha ber chu zawi zawiin tih hi a ni. Tlan turin i inbuatsaih mek niin han mitthla teh. Chuvangin, a hmasa berah chuan rei vak lo chak takin kal la, a nih loh leh jog zawi zawiin ti rawh. I tui chawi dawn em ni? Chuvangin, tuiah chuan lut la, lap hnih emaw lap thum emaw vel zawi zawiin inbual la, i taksa a lum thlengin. Infiamna khel mi i nih chuan chu infiamna nena inzawm taksa ruhte chu tihlum a pawimawh hle. Entirnan, baseball player i nih chuan i kekawrte hmangin ball i throw thei.

Dynamic stretching tih hi eng nge ni?

Warm-up-a tel ve tur thil tha dang chu dynamic stretching . Hei hian i taksa ruhte chu hmun khata awm reng ai chuan i kal kual a ngai a ni. Entirnan, ke swing, arm circle, leh slow lunges tih te. Dynamic stretching hian i hman mek muscle te a ti lum mai bakah i ruh te chu full range of motion a pe bawk. Hei hian i ruh (joint) te chu a thawk tha tan tihna a ni.

Engtin nge kan stretch tha ang?

Tun hma chuan mi tam tak chuan exercise an tan hmain an taksa ruhte an tihzauh a ngai niin an ngai a. Chu chu static stretching method (e.g., hmun khata ding a, ke pakhat dinglam hawia an taksa ruhte hrual a, an ke ruh khawih) an ti tihna a ni. Mahse, medical research thar atanga a lan dan chuan kan taksa ruhte hi a lum tha lo a nih chuan static stretching hian taksa chakna a ti tlem thei a, a chang chuan performance pawh a ti tlem thei bawk. Stretching muscles lum tha lo, "cold" muscle te pawh hian hliam a thlen thei bawk. Rubber band lum tak hrual nasat lutuk ang mai a ni a, a chhe thei bawk, ​​a dik em?

Chuvangin, exercise i tan hmain Dynamic stretching'' (stretching that involves movement) tih a tha ber a, exercise zawh hnuah Static stretching'' (stretching that involves standing still) tih te hi a tha ber.

I taksa i tihzauh mai mai hian hlawkna tam tak i hmu a, chungte chu:

• Muscle hliam (sprain leh muscle tears ang chi) hlauhawmna a tlahniam.
• Sport i khelh chuan i athletic performance a tha zawk ang.
• Taksa a flexibility a tipung. Chumi awmzia chu taksa chu awlsam zawkin a ben leh a inzawm thei tihna a ni.
• Joint range leh motion a ti tha zawk. Chumi awmzia chu joint te chu a thawk tha tihna a ni.
• Thisen kal chu taksa peng hrang hrangah a tha zawk. Tichuan taksa ruhte hian chaw tha an dawng a, an dam leh nghal vat thin.

Stretching i tih hian heng thilte hi hre reng ang che (Stretching Tips) .

Stretch-naah heng thilte hi i ngaihtuah reng chuan i hlawkpui thei ang a, a hlauhawmna pawh i ti tlem thei ang.

• A na a nih chuan chawlhsan rawh: Hei hi a pawimawh ber a ni. Stretch laiin i inhliam ngai lo tur a ni. "Ah, chu chu a na" tih ang chi natna khirh tak i neih chuan tlem tal hnungtawlh la, stretch i hriat theihna tur hmun nuam takah chuan ding rawh, mahse natna erawh i hre lo. Natna hi i tih lutuk tih hriattirna a ni a, i taksa ruh a tichhe thei a ni. I ke i han phar a, rang takin natna nasa tak i nei tih han mitthla teh. Chutih hunah chuan i chawlhsan tur a ni. "Aw, tlem ka han stretch leh ang" tih ngaihtuahin natna chu i inzawm chhunzawm zel a nih chuan i taksa ruh chu i tichhe vek ang.
• Stretch tin chu second 10-30 chhung vawng reng ang che: Chu aia tlem lo vawn chuan muscle chu a stretch tha lo ang. Chutiang bawkin minute khat emaw minute hnih emaw ang maia rei lutuk vawn chuan taksa ruh chu a tizau lutuk thei a ni. Hei hian inhliam leh performance tlahniam a thlen thei a ni. Muscle chu tihzauh tir suh.
• Bounce suh:Mi thenkhat chu kut emaw ke emaw an han hrual hian rhythmic takin an chho leh chho a, chu chu bounce tihna a ni. Rubber ball ang maiin. Chutianga an tih chuan pressure nasa tak chu taksa ruh (muscle)-ah a awm nghal a ni. Hei hian ruh chhungah hian crack te te (micro-tears) a siam thei a, puan phek phek ang mai a ni. Chuvangin, chu tih dan chu a tha lo. Smoothly leh control nen pull rawh.
• Thâwk lak theihnghilh suh: I insiam lai hian thawk kha vawng tlat suh. Chutianga i tih chuan i taksa ruhte a tikhauh ang. Stretch chhunga i chawlh hahdam rualin thawk la la, thawk chhuak rawh. Hei hian i taksa ruhte chu a ti hahdam ang a, a tizau bawk ang.
• A sir lehlamah inang tlangin han hrual rawh: I taksa sir khat (e.g., ke dinglam) chu a sir dang (ke veilam) aiin a flexible zawk thei. Hei hi thil pangngai a ni. Mahse, a sir lehlamah a zat inang leh hun inang khat chhung chu hrual tum ang che. Flexibility-ah danglamna lian tak a awm chuan i balance a nghawng thei bawk a, hliam a thlen thei bawk.
• Stretch regular: I flexibility vawng reng tur chuan kar khatah ni thum tal stretch tur a ni. Chu aia tha zawk chu nitin i tih chuan. I kal zel chuan a danglamna chu i hmu chhuak ang.

I workout zawhah cool down theihnghilh suh!

Rel chak tak i brake nghal chuan eng nge thleng ang tih han ngaihtuah teh? Passenger-te tan chuan a harsa dawn a ni lawm ni? Chutiang bawkin exercise zawh hnua chawlhsan nghal mai hi i taksa tan a tha lo. Chuvangin exercise i tih zawhah i taksa i tihlum a ngai a ni. Hei hi Cool-down'' an ti a. Minute 5 atanga 10 chhung zet slow movement (e.g., kal zawi zawi) leh stretching hian exercise zawhah i taksa chu a lo dam leh thei ang.

I Cool-down'' chhunga slow movement i tih bakah hian a hmaa kan sawi tawh ang khan Static stretching'' thenkhat pawh i dah tel tur a ni. Hei hi i taksa ruhte a lum tawh vang a ni a, chuvangin i tihzauh hun tha tak a ni. Cool-down'' leh i workout zawhah stretching engemaw zat neih hian a pui ang che:

• I thinlung thawk leh thawk dan chu a pangngaiin a lo kir leh thuai ang.
• Luak chhuak emaw, lu hah emaw hriatna a tlahniam.
• Tin, lactic acid ang chi thil, taksa peng hrang hranga awm thei te chu a paih chhuak thei bawk a, a tuk zingah taksa ruh natna a tiziaawm bawk.
• Taksa chu a rit zawkin a hria a, exercise rah tak tak, chu chu rilru hahdamna a ni tih hriat a tan ta a ni.

Chuvangin, hei hi i hre reng ang u, kan ti ang em?

Chuvangin, exercise la thar emaw, exerciseer seasoned emaw i nih pawhin,I workout hma leh i workout zawhah heng thil awlsam tak takte hi i routine-ah i dah tel a pawimawh hle. Car-a i chuan hmaa seat belt i bun ang bawkin i himna atan leh result tha tak neih nan a pawimawh hle.

A awlsam zawngin, heng step te hi hre reng ang che:

1. Pakhatnaah chuan Warm-up'': Minute 5-10 vel warm up tur a ni. Hetah hian Dynamic stretching'' tih hi dah tel bawk ang che.

2. Tichuan i main workout . I duh zawng a ni thei – tlan, rit phurh , tui chawi, eng pawh nise.

3. Exercise zawhah (Static stretching): I taksa ruhte chu tha takin tizau rawh. Stretch tin chu second 10-30 chhung vawng reng ang che.

4. A tawp berah chuan Cool-down'': Minute 5-10 chhung zawi zawia kal ang chi thil tih hmangin cool down rawh.

Chutianga i tih chuan i workout atanga hlawkna tam ber i hmu thei ngei ang a, accident lakah i inveng thei ang a, hriselna tha leh flexibility tha tak i nei thei ngei ang. Chuvangin, tun atanga exercise i tih hunah chuan Stretching hi i ngaihtuah ngei tur a ni! Nun hrisel leh hlim taka awm turin duhsakna ka hlan a che!