Ke chak leh thau nei tur exercise tha ber ber

                                                  

Ke chak leh thau tak neih tur chuan hnathawh leh rigor a ngai a ni. Exercise thenkhat  chu taksa peng hi target a ni a, chuvangin thighs siamtu muscle hrang hrangah thuk taka hnathawh theih a ni. I ke duhzawng neih theihna tura exercise tha ber berte chu hetiang hi a ni.  Ke chakna atana exercise tha ber ber.

I ke tichak a, thiltihtheihna nei tura siam i duh em?

Hetah hian tlemte kan nei a . regular  basis  exercise A rah chhuah chu rang takin hmuh theih leh hriat theih a ni ang.

                                                                                                                 A thigh press a

                                                     

Thigh press hian quadriceps, buttocks, lower back, calves, abdominal  leh a chung berah chuan thighs hnunglam a target a ni. He exercise hi kekawrte tan chuan a na ber pawl a ni ngei ang. Hnathawh hi athlete hian a hre tak zet a ni. Thigh press set rit tak tak, sei tlemte chauh hi kang natna leh result siam nan a tawk. Movement hi machine hian a kaihruai a, hei hian thighs-ah him tak leh targeted work a siam thei a ni. Hliam tuar lovin load rit tak tak i dah belh thei bawk.

Leg press hman tur chuan i ke chu platform-a dah theih turin a chungah ding mai rawh. An kekawrte chu pawn lam hawiin an kephah zau zawnga inhlat tur a ni. Lower back leh back chu press backrest-ah uluk taka wedge tur a ni. Tichuan, ke chu a inzawm hnaih thlengin load chu la chhuak la,  mahse a kim vek lo. Movement tawp lamah joint te kha block lo turin fimkhur rawh. A tawp berah chuan i dinhmun hmasa berah kir leh la, mahse pelvis i phelh hmain i chhuk chu titawp rawh. A hnungzang hnuai lam chu round emaw curve emaw loh a pawimawh.

 

For further : Thigh press hmanga ke leh ruh hnathawh that nan movement rei tak leh phurrit rit tak tak hmang ang che. Machine hi hliam hlauhawmna tihtlem nan siam a ni: i theih anga i hriat chuan load hreh suh!

 

                                                                                                            A slots te chu

                             

Lunges hi kawr leh glutes tihchakna atana exercise tha ber ber a ni. Hetiang practice thatna chu taksa pum a target a, chutih rualin thighs leh buttocks-a hnathawh chu a accentuate bawk. Balance, chakna leh chakna hmangin hna a thawk a ni. Dumbbell ang chi weight tlemte kan dah belh thei a, chu chuan chhuk leh chhoh laiin hna a tichak thei a ni. I theih chuan charge la, mahse perfectly conducted series chu duh zawk rawh.

Mi tam tak rin dan kalh takin lunge tha taka tih hi chutiang chuan a awlsam lo. Mi tam tak chuan he exercise hi a hlawhtling hle a, thighs-ah an botch! Slot chi hrang hrang a awm a. Forward lunge-ah hian i ke hip-width-a inhlat taka ding ding tur a ni. Dinglam hnungzang (straight back posture) hmang la, i kut chu i taksaah emaw, i hip-ah emaw dah rawh. Chutiang chuan i dinhmun hmasa ber chu i chelh ang.  Tichuan, ke pakhat (entir nan veilam) hmangin hmalam pan la, i ke pahnih chu ben rawh. Chuta tang chuan i khup dinglam (i hmasawn tawh nen a inhmachhawn) chuan lei a khawih mai mai tur a ni. Tichuan, i ke veilam chu nawr chhuakin dinglam hawiin, i ke chu a sir lehlamah dah rawh. Exercise chu ti leh la, ke inthlak leh rawh.

 

For further : Hei hi tha taka tih theih nan hmalam thlir dik a pawimawh hle. Chutiang a nih loh chuan i hnungzang arch a, natna i thlen thei a ni. Chhuk lam kawngah thawk la, chutah chuan chhoh kawngah thawk la. I thawk chu a mumal tur a ni. Movement chhung hian ke hnunglam kephah chu chawi sangin pawn lam deuhah a kal tur a ni. I ke hmalam ke ruh chu chhung lam hawi deuhin a lang ang. I che vel lai hian i ke hmalam khup chu i ke ruh piah lamah a kal ngai lo tur a ni. I ke lam erawh chu taksa a nghet theih nan a inkar (pelvis) ang chiah (pelvis) a awm reng a ngai dawn a ni.

Lunge nasa zawk neih duh chuan rit i belh thei a, a nih loh leh chair emaw bench emaw hmangin ke hnunglam ke ruh chu i chawi sang thei bawk. Movement i integrate kim tawh chuan jumping lunges-ah pawh i kal thei a, chu chu ke thlak danglamin jump te te dah belh a ni.

                                                                                                                 A squats te chu

                                      

I ke leh i glutes tihchak tumnaah hian squat tih hi hmalakna tha tak a ni. He exercise hian a hnuai lam ruh: quadriceps,  glutes, hamstrings te a mobilize thin. Hei hi bodybuilding exercise kimchang tak a ni a, i kekawrte ruh toning leh tihchakna atan a tha hle.

Squat tih tur chuan ding chungin i ke chu i kephah zau zawnga inhlat turin i dah tur a ni. I kut chu dinglam hawiin i ke chu line khatah dah vek rawh. Dik tak chuan asymmetry hian lumbar inthlauhna a thlen thei a, a tawpah chuan hnungzang natna a thlen thei bawk. Starting position-ah vawi khat i awm tawh chuan inhale la, i thighs te chu floor nen a parallel thlengin hniam la. I kut i thlah rualin i rawn chhoh rualin thawk chhuak rawh. Strength training session khatah set engemaw zat repeat leh la, result rang tak a awm thei ang.

Fimkhur rawh, hnungzang hliam hlauhawmna tihtlem nan a tlak dan hi control a ngai a ni. I chhuk lai hian i chhuk laiin i tlan chak hmain tlem tal tih hniam hmasa phawt ang che. Exercise chhung zawng hian i hnungzang chu a arch deuh vek tur a ni. Bend suh la, hmalam hawi nghal rawh. I rilru chu a chhuak reng tur a ni: hmalam pan suh. A tawp berah chuan i center of gravity chu a vawn tlat a pawimawh. Lei atang hian i kekawrte chu la chhuak suh!

For further : Squat hi a danglamna hrang hrang a awm. Kan detailing hi a bulpui ber a ni a, mahse movement tin inkarah hian jumps i dah thei bawk. Ke pakhata squat, static squat (basic squat second 30 leh 60 inkar a neih), chair pose emaw bent squat emaw pawh i ti thei bawk. I squat movement lai hian weight i dah belh thei bawk.

                                                                                                          Pistol squat, emaw pistol squat emaw a ni thei

                                                               

Hetiang squat hi kekawrte tan chuan a nasa hle. I taksa chakna, i stability leh i mobility-ah hna a thawk tir che a ni. Chu bâkah, exercise chu a awlsam angin a lang a nih chuan a nasa hle bawk. I session hmasa ber kha i hre reng ang!

Pistol squat tih tur chuan ke pakhata ding tur a ni. I hips chu i khup hnuaia awm turin i inhnukdawk ang. I ke pahnihna hian lei a khawih ngai lo va, kut chu taksa bulah a awm reng bawk. I kephah leh kekawrte chu line up tur a ni a, i abs pawh a tight ang. I tlak lai hian i support leg khup chu pawn lam hawiin a inzar pharh a, i rit zawng zawng chu he heel-ah hian a innghat vek a, chu chu a flat reng reng a ni. Tichuan rawn chho leh la, ke thlak rawh.

Exercise chu a hlawhtling tak tak theih nan movement te chu slow leh perfectly led siam rawh. Hmanhmawh suh la, i kut hmangin in tanpui suh.

 

                                                                                                                               Chair-ah chuan

                                                    

Sheathing hi i taksa ruh tichaktu exercise chi dang a ni a, an chakna pawh a tichak bawk. Plank ang lo takin, pum chhung ruh (leh a kekawr hma lam tlem) a target ber a, chair hian a kekawr leh kekawrte chu a ngaihtuah ber ang. Ke chak leh thau tak tak i neih theih phah ang.

Chair position execute hi a awlsam khawp mai. I hnungzang chu bang chungah i nghah mai tur a ni a, i theih ang tawkin chair-ah i thu mai tur a ni. Mahse, hetah hian void-ah kan thu a, bang chu file atan kan hmang a ni. A kekawrte chu lei nen a inmil tur a ni a, khup chu 90 degree angle a siam tur a ni. Ke  chu pelvis zau zawngah a inzar pharh ang a, point te chu hmalam pan a ni ang.

Exercise i neih chhung hian i hnungzang chu bang chungah a ṭha famkimin i dah ṭhat a ngai ang. Abdominal te  pawh solicited an ni: contract an ni. I kut chu i taksa bulah a chawl ang. Hetiang dinhmun hi vawng reng tur chuan i ke hmalam chawi lovin i kekawrte chungah i chawl a ngai a ni. A theih ang anga rei, emaw, hun bituk chhung emaw chu position chu vawng reng ang che. I rilruah thawk thuk tak leh zawi zawiin thawk la. tihchhuah loh tur Abdominal . Exercise a na tawk lo a nih chuan i ke chu a inthlak danglamin dinglam emaw, i kekawrte chu rit belh emaw la.

 

For further : A tlangpuiin, chair awmna hmuna hun hman hi pakhat zel level a zirin a danglam nasa hle. Confirmed athlete i nih chuan second 120 aia rei pawh hreh suh la, a theih ang anga rei chu chelh tlat rawh. Tin, i taksa rihna tihpun i thlang thei bawk a, i kekawrte tichak turin chair set engemaw zat i perform thei bawk. A tawp berah chuan chair hi isometrics leh plyometrics inzawmkhawm exercise dang nen pawh hman theih a ni.

                                                                                                                        Rope atanga zuang thla

                               

I cardio hnathawhna atan a tha hle a, jump rope hi infiammi zawng zawng tan ally duh ber a ni. Boxing leh fitness lamah pawh hman theih a ni. Hetiang practice hian taksa ruh, balance leh endurance a thawk a ni. I kekawrte siamna atan pawh a tangkai hle ang  ! Hetiang hi a ni.  Jump rope technique bulpui ber chu ke inzawmkhawma zuang hi a ni. I ke i tichak thei ang a, a bik takin i bawnghnute i tichak thei ang. I khup chu bent leh tight takin dah la, i landing apiangin best cushion rawh. Simple leh efficient tak a ni. Mahse i jump rope session-ah hian intensity tlem i belh thei bawk: i cardio tihchak nan rope turn khatah vawi hnih jump rawh.

Chu bakah, i ke pakhata i zuangte chu landing-in i ke tichak bawk ang che. Rope chu i lu chungah a kal pelh rualin ke inthlak danglam la, hmalam pan rawh. Chutiang chuan i coordination skills leh i balance-ah i thawk ang a, chutih rualin i kawrfual, i bawnghnute leh i pum ruhte chu i tichak ang.

 

                                                                                  Bike chu a ni

                                                          

Cycling hi ke chakna lama taksa tihchakna ngaih pawimawh ber pakhat a ni tih rinhlelh rual a ni lo. Kawngpuiah emaw, kawngpuiah emaw, in chhungah emaw pawh nise, cycle khalh hian taksa ruh a siam a, i ke a siam bawk. I theih hunah kilometer tlemte pawh tih hreh suh!

He exercise hi ke sei leh finesse lama tihchakna atan a tha hle a, mahse thuk zawka tihchakna atan pawh a tha hle. Exercise i tih danah a innghat vek a ni. I silhouette tihthianghlim nan intlansiak rei leh chak lo zawk kan duh zawk. Mahse taksa ruh siam nan chuan kan chetna apianga chakna (intensity) kan ngaihtuah thin. Performance hi power leh muscular strength ah a innghat a ni. Cycle khalh leh a chunga kan sawi tak exercise te hi inzawm khawm hreh suh.

 

                                                                                                                    Thutawp atan

Ke ruh target tur exercise hi a inang lo hle. A tam zawk chuan variant an nei bawk a, chu chu series monotony hian min ti beidawng dawn lo tihna a ni. I morale vawng reng tur leh i mumang ang chiah muscular legs i neih theih nan diversified sessions-ah bet rawh. Rigor, regularity leh intensity te chu i hlawhtlinna tur watchword a ni ang.