Thu

• Miikilindamuuma Luumbuukolu: Mbolo muteya, Makhu.
• Atsenuumu: Inzira Hejuru
• Lukkeendamuuma Lwigluwumudikolu: Gluteus Maximus, Quadriceps
• Lukkeendamuuma ummelifundikolu: Adductor Magnus, Soleus

Aahlookoonu kato Thu

"Sit" exercise hi training command bulpui ber a ni a, ui tan hman ber a ni a, discipline, thu awihna leh focus zirtirna a ni. Pet neitute, trainer te, leh ui te tan pawh a tha hle a, ran vulh leh a enkawltu inkara inlaichinna zah tak siamna kawngah a pui hle. Mite chuan he exercise hi an thlang a, a chhan chu ui nungchang a tichak mai bakah an himna a tichiang a, a bik takin vantlang hmunah emaw, boruak muanawm tak tak a ngaihna hmunah emaw a ni.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Thu

• I ke chu leiah flat takin dah la, i kekawrte zau zawnga inhlat la, i kut chu i khup emaw, i kawrfual emaw-ah dah rawh.
• Zawi zawiin i taksa chu hnuai lamah hniam la, hip leh khup lamah ben la, i hnungzang dinglam hawia i thut hma leh i kekawrte kha hahdam taka i thut thlengin.
• I ke chu leiah nghet takin phun la, i khup chu i ke ruhte aiin a inzar pharh lo tih enfiah bawk ang che.
• Hetiang dinhmun hi rei vak lo chelh la, zawi zawiin ding dinhmunah tho leh la, i hnungzang chu dinglam hawiin i ke hmangin chawi sang rawh. Hetiang hian reps duh zat chhung chu ti leh rawh.

Diinguniti nge Youlooli Thu

• I Core hmang rawh: Thil tihsual tlanglawn dang chu i core engage ai chuan, i kawng emaw, kut emaw hmanga i inhnukdawk hi a ni. Chutiang a nih loh nan i kut chu i rilru chungah cross emaw, i lu hnung lamah dah la, i kawr chu hrual lovin dah la. I pum chhung ruh hmanga i taksa chunglam lei atanga chawi chhuah chu ngaihtuah rawh.
• Controlled Movements: Sit-up-a tlan chak lutuk loh tur. Exercise tih vat lutuk hian form dik lo leh hliam awm thei a thlen thei a ni. Chu ai chuan, slow, controlled movement-ah ngaihtuah zawk rawh.
• Thâwk lak: Thâwk chhuah hi hre reng ang che! I taksa i tihhniam rualin thawk la, i chawi chhoh rualin thawk la. Thâwk dik lo hian i taksaah a ṭul lovah harsatna a thlen thei a, a thawh thatna a ti tlem thei bawk

Thu Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, Thu?

Ni e, beginners te hian sit exercise hi an ti thei ngei ang. Yoga, pilates, general fitness routine-a hman fo thin exercise bulpui a ni. Chu chu leiah i ke chu i hmaah dinglam hawia thut a, chutah chuan zawi zawiin hmalam pan a, i hamstrings leh i hnungzang hnuai lam i han hrual a ngai a ni. I hnungzang dinglam leh nawr na lutuk loh a pawimawh - flexibility hi hun kal zelah a lo thleng ang. Exercise dang ang bawkin, natna i neih chuan i chawlhsan nghal tur a ni a, healthcare professional nen inrawn tur a ni.

Ahilwunildiimbu tayekoo kadu Thu?

• Khawngaihin, i rilru hahdam takin siam rawh.
• Chawlh hahdam rawh, khawngaihin.
• Zalen takin insiamrem rawh.
• Khawngaihin nangmah in park rawh.

Biliindahimbu adoolodiilwuu yabuu diibadi Thu?

• Russian Twists: Russian twists hian oblique muscles a thawk a, sit-up neih laiin ngaihthah a ni fo. He exercise hian abdominal region chakna leh definition pum pui a tichak a, sit-up-a nghawng a tipung a ni.
• Leg Raises: Leg raises hian sit-ups a tichak a, pum hnuai lam ruh te a target a, sit-up neih laiin engage a harsa zawk thei. Lower abs hnathawh hian core workout balanced zawk i nei thei ang.