I naupai hun tawp ber leh harsa ber i thleng tawh a ni. I naute a lo seilian chhoh zel chuan, i hnungzang na , a hring, leh hahna nasa tak i nei a ni mai thei. Hetih lai hian "exercise" tih thumal pawh hian i chau thei hle. Mahse, he hun chhûnga exercise awlsam tak thlan ṭha tak tak ṭhenkhat tih hian i rilru hahna chu nasa takin a tihziaawm thei tih i hria em? Mahse, i naupai laiin harsatna i neih chuan exercise thenkhat tih loh a tha ber. Heng zawng zawng hi vawiin hian kan sawi dawn a ni.
Thla thum kalta chhunga exercise tha ber leh him ber berte chu engte nge ni?
I naupai thla thum hnuhnung ber, kar 28 atanga kar 42 chhung hian nang leh i naute tan pawha him tur exercise engemaw zat a awm a. Mahse, exercise tih tur eng pawh i tan hmain i doctor nen inbia a, an phalna lak hmasak a pawimawh tih hre reng ang che.
Yoga leh Pilates te a ni
Hengte hi exercise nêm tak tak a ni a, taksaah pressure a siam lutuk lo. I core leh pelvic floor muscle te an tichak a ni. Hei hian i balance vawng reng tur leh lungawi lohna a tihziaawm mai bakah nau neih kawngah pawh a pui bawk.
Yoga tih hian mut a ti tha thei a, lungkhamna leh lungkhamna a tihziaawm thei a, naupai laia natna langsar tak tak , hnungzang na, lu na, thawk hah , leh rilru hahna te pawh a tidam thei bawk.
Hmeichhe naupai tan bik yoga class-a tel hi a tha ber. I workout chhung hian tui tam tak in tur a ni tih hre reng la, i chau tih i hriat chuan chawlh la bawk ang che. Yoga i lo tih tawh chuan i doctor hnenah hengte hi in lamah i ti thei em tih zawt la.
Kal
Brisk walking hi kum khat chhunga he hun lai hian exercise tha ber leh awlsam ber pakhat a ni. A bik takin exercise i tih ngai loh chuan kea kal atanga tan a tha. Cardio exercise awlsam tak a ni a, i ruh (joint)-ah harsatna a siam lutuk lo. Ni khatah minute 30 chauh i hmang thei a nih chuan a hlu hle.
Tui hleuh
Tui chhunga awm hian i taksa chu a ti hlim ang a, a ti hahdam zawk ang. Hei hi kum khat chhunga he hun lai hian i pum a lo thang lian lai hian a pawimawh hle. Pool-a inbual emaw, water aerobics tih emaw hi natna thlen lovin i thinlung tan workout tha tak neih theihna kawng tha tak a ni thei.
In lama tih theih exercise awlsam tak tak
In lama tih theih exercise awlsam tak tak pawh a awm bawk. Entirnan, squat, lunges, leh ke leh kut chawi sang te hi rit rit lo emaw hmang lo emaw pawhin tih theih a ni.
Hemi hun chhung hian Kegel exercise hi tih ngei ngei tur a ni. I pelvic floor muscle te an tichak a ni. Nau an pai hnuah hmeichhe thenkhat chuan an khuh emaw, an nuih emaw hian duh loh zawngin zun a chhuak thei a ni. Kegel exercise hian hei hi a veng thei a ni. A awlsam zawngin, chu lai hmuna ruhte chu zun chhuah tumin i ding ang maiin i tikhauh a, second engemaw zat i chelh a, chutah chuan i ti hahdam a ni.
Ni khatah minute 30 tal exercise neih tum ang che. Mahse, i taksa thu hi ngaithla rawh. Ni khata minute 5 atanga tan hi bul tanna tha tak a ni. Zawi zawiin ni khatah minute 5 vel dah la, minute 30 i tlin thlengin.
Heng exercise te hi kum khat chhunga he hun atan hian a tha lo - pumpelh tur thil!
Exercise chi thenkhat chu he hun chhung hian nang leh i naute tan pawh a hlauhawm thei a, chuvangin heng thilte hi hlat takin awm rawh.
| Exercise chi hrang hrang tih loh tur | Chhan |
|---|---|
| Yoga lum tak a ni | Naupai laiin taksa lum lutuk hi a tha lo. Hei hian i taksa chu a tul lovah a lum lutuk a, harsatna a thlen thei bawk. |
| Overhead stretching exercise tih te hi a tha hle | I sir lama i mut hian i nausen pum lo lian zel hian i thinlunga thisen phurtu thisen kalna kawng lian tak chu a nawr thei a ni. Hei hian lu a ti buai thei a, i muhil thei bawk. |
| Hmun khata rei tak ding | I che lutuk lova i ding reng chuan i ke leh keah thisen a awm khawm thei a ni. Hei hian i thisen sang a tlahniam nghal thei a, i muhil thei bawk. |
| Sports lam biak theih reng e | Soccer leh volleyball ang chi contact sports te hi pumpelh rawh. Tin, tlu thei thil, skiing, surfing, a nih loh leh sakawr khalh ang chi thilte pawh pumpelh bawk ang che. |
Exercise hian nang leh i naute tan eng hlawkna nge a neih?
Naupai laia active taka awm hian nang leh i naute tan hlawkna tam tak a nei a ni.
- Back pain a tlahniam.
- Hahna hriat fo thin a\angin hahdamna a pe a ni.
- Constipation (dry bowel movements) a tiziaawm.
- Kawng leh ke ruh a hring (swelling) a tlahniam.
- Naupai laiin harsatna awm thei, gestational diabetes, preeclampsia , leh cesarean section (C-section) neih ngai te a ti tlem a ni.
- Nang leh i naute thinlung hriselna a tichak a ni.
- I ruhkawr a venghim.
- Vun a thisen kal a tipung a , vun chu a eng angin a awm reng thei bawk .
Exercise i tih hian heng symptoms te hi ngaihven rawh!
A pawimawh ber chu i taksa thu ngaihthlak hi a ni. Exercise i tih laiin hrehawmna i neih chuan chawlhsan nghal la, chawlh hahdam rawh. A hnuaia symptoms te hi i neih chuan exercise i tihtlem emaw, ni khat chhung atan i chawlhsan emaw tur a ni.
- I luak chhuak tih i hriat chuan
- Lung chu a nat dan pangngai lo taka a thawk a nih chuan
- Thâwk harsa i tih nia i hriat chuan
- I chau hle tih i hriat chuan
- I hnungzang emaw i pelvic area-ah na i neih chuan
- Exercise i tih laiin thusawi theih loh khawpa chau i tih chuan
Ni lum emaw, ni lum emaw-ah exercise lak loh tur. I pum a na reng a, vun hrual (clammy skin) emaw, tuihal lutuk emaw i neih chuan heatstroke emaw, heat exhaustion emaw i tuar a ni thei. I doctor ko nghal rawh.
Take-Home Thuchah a ni
- Naupai laiin exercise eng pawh i tan hmain doctor nen inbia hmasa la, phalna la rawh.
- I taksa chu ngaithla rawh. Hrisel lohna emaw, natna emaw i neih chuan exercise kha bansan nghal la, chawlh hahdam rawh.
- Exercise neih lai leh nilengin tui tam tak in thin ang che. I taksa chu tui tlakchham tir suh.
- I hnungzang chunga mut ngai, i hliam, tlu, leh taksa lum lutuk tihna exercise te chu pumpelh vek rawh.
- Vaukhânna chhinchhiahna, luak chhuak, thinlung na rang, leh thawk harsa tih te hi fimkhur fo ang che. Thil ngaihtuah tur i neih chuan doctor hnenah hriattir nghal rawh.
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