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!

Stretching, Exercise, Warm Up, Cool Down, Taksa, Flexibility te pawh a awm bawk